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Mushroom Quinoa Risotto

Categories: Uncategorized

EARTH - Julie Johnson Bear Don’t Walk / Eastern Nutrition / Fall 2013

Mushroom Quinoa Risotto

• 1 cup quinoa, rinsed

• 1 tablespoon olive oil

• 1 1/2 cups chopped onion

• 1 garlic clove, pressed

• 1 8-ounce package sliced crimini (baby bella) mushrooms

• 6 ounces fresh shiitake mushrooms, stemmed, sliced

• 3 teaspoons chopped fresh thyme, divided

• 1 cup dry white wine

• Grated Parmesan cheese -sheep pecorino


• Bring 2 cups salted water to boil in medium saucepan. Add quinoa, reduce heat to

medium-low, cover, and simmer until tender and water is absorbed, about 13 minutes.

• Meanwhile, heat oil in large skillet over medium-high heat. Add onion and sauté until

onion begins to brown, 5 minutes. Add garlic; stir 30 seconds. Add mushrooms and

thyme. Sauté until mushrooms are tender, 6 minutes. Add wine; stir until reduced and

syrupy, 2 minutes.

• Mix quinoa into mushroom mixture; season with salt and pepper. Pass cheese


Nutritional Information

4 main-course serving, 1 serving contains:

Calories (kcal) 320.1

%Calories from Fat 32.1

Fat (g) 11.4

Saturated Fat (g) 2.3

Cholesterol (mg) 10.0

Carbohydrates (g) 38.3

Dietary Fiber (g) 13.1

Total Sugars (g) 6.2

Net Carbs (g) 25.2

Protein (g) 16.8

Pattern: SP yang xu, ST xu, SP damp

Recipe analysis:

Mushrooms: strengthen stomach, promote healing, lower blood pressure

Quinoa: warming, nourish SP yang, tonifies qi, disperses internal cold

Garlic and Onion: warming, regulates qi, disperses phlegm and damp, warms yang (garlic)

Thyme: dries damp, stimulates appetite

Pecorino: warms middle jiao

White wine: cooling, nourishes yin

This is a good warming, nourishing dish for cold weather, or for anyone with weak SP / ST. The

movement of the thyme, onions and garlic keep the nourishing ingredients moving, preventing

the formation of damp and phlegm.

Goji Berry and Fish Soup

Categories: Kidney Qi Vacuity, Kidney Yin Vacuity, Liver Blood Stasis, Liver Qi Stagnation, Liver Yang Rising

Goji Berry and Fish Soup
4-6 servings
(Adapted from

1-2 fillets of whitefish (or fish of choice)
½ c goji berries
1 c shiitake mushrooms
1 scallion, chopped
5 thin slices of fresh ginger
5 c low-sodium broth
1-2 T rice wine
Mrs. Dash or other salt substitute
½ t Hoisin or plum sauce

1. Smear fish with 1 T of rice wine and a little Mrs. Dash/salt substitute, set aside.
2. Bring the broth to a boil in a large saucepan.
3. Place the seasoned fish into the saucepan containing the stock.
4. Add in the goji berries, mushrooms, scallion, ginger and hoisin or plum sauce.
5. Simmer the soup until the fish is done (about 20 minutes).
6. If needed for taste, add another 1 T rice wine and salt substitute before serving.

TCM Analysis:
Whitefish: neutral, sweet; SP, LU, KD. Regulate fluids, strengthen SP.
Goji berries: neutral, sweet; LU, LV, KD. Nourish LV/KD, improve vision, moisten LU.
Shiitake mushrooms: neutral, sweet; ST, KD. Strengthen ST, regulate qi, lower BP, promote healing.
Scallion: acrid, warm; LU, LI. Release exterior, invigorate blood, drain damp.
Ginger: pungent, warm; LU, SP, ST. Disperse cold, stop nausea/vomiting, detoxify, reduce inflammation.
Broth: warm and harmonize MJ.
Rice wine: warm, acrid, sweet. Promote circulation.
Mrs. Dash or other salt substitute
Hoisin or plum sauce: acrid, sweet, salty. Harmonize MJ, strengthen KD.

Overall, this recipe nourishes LV/KD, invigorates blood, promotes circulation, regulates fluids, and harmonizes the MJ. Even though it has several warm ingredients, it can be used in cases of LV yang rising when due to LV/KD yin deficiency as it will nourish the yin to anchor yang.

Egg-Drop Soup

Categories: Liver Blood Vacuity, Spleen Qi Vacuity, Wei Qi Vacuity

Egg-Drop Soup


  • 2 Tbsp olive oil
  • 2 cloves garlic
  • 1 medium carrot
  • 6 shiitake mushrooms
  • ½ bunch of spinach
  • 1 quart chicken broth
  • 1 Tbsp white miso
  • 2 eggs
  • 2 green onions


  1. Mince garlic, and chop carrot into thin coins. Remove mushroom stems, and chop caps. Wash spinach and pat dry.
  2. In a saute pan, heat olive oil over medium heat. Saute garlic for 1 minute, just long enough to become fragrant. Add carrots and mushrooms. Saute for 1-2 minutes, stirring so mushrooms don’t stick to the pan. Add spinach and a little bit of broth. Continue cooking until spinach is mostly wilted.
  3. Add the rest of the chicken broth and cover. Heat all the way through, but do not bring to a boil.
  4. Ladle out 1-2 cups of liquid into a bowl or glass container. Add miso and stir until miso is dissolved. Return to non-boiling soup, and stir to evenly distribute miso.
  5. Crack eggs, and drop them into soup, stirring to break up the whites and yolks. Cook for 1-2 minutes.
  6. Serve and garnish with green onions.

Makes 3-4 servings.

TCM analysis:

olive oil: sweet, sour, astringent, neutral; clears heat, detoxifies, promotes body fluids
garlic: acrid, hot; detoxifies meat & seafood; removes stagnant food or blood; warms yang
carrot: sweet, neutral; SP, LV, LU, HRT; strengthens SP and HRT, nourishes and soothes LV
shiitake: sweet, neutral; SP, LU; supplements qi, boosts wei qi, lowers cholesterol
spinach: sweet, cold; ST, LI; nourishes blood, stabilizes yin, moistens dryness
chicken broth: sweet, warm; SP, ST, KD; supplements qi, nourishes blood, boosts wei qi
miso: salty, cool; aids digestion, neutralizes acid in the body, increases resistance to disease
eggs: sweet, neutral; SP, ST, LU; nourishes yin & blood, supplements SP/ST, calms shen
green onions: acrid, warm; LU, LI; releases external wind-cold, invigorates blood, drains damp

In general, this recipe is neutral in temperature and sweet to tonify qi, blood, and fluids. Warm, acrid ingredients (garlic, green onions) lightly invigorate to prevent cloying, and balance other cool ingredients (spinach, miso). The recipe is directed to the middle jiao, where it strengthens SP and ST qi and promotes SP production of blood. The use of chicken broth, shiitake mushrooms, and miso also strengthens immunity by boosting protective qi.

Simple Winter Melon Soup

Categories: Damp Heat in the Lower Jiao, Diabetes, Spleen Damp Heat, Urinary Bladder Damp Heat

Simple Winter Melon Soup 2 to 3 servings

6 (5 ounces fresh, 1 ounce dried) fresh or dried shiitake mushrooms
1 (1-pound) wedge winter melon
3 cups chicken, bone, or vegetable stock
1 (1/2-inch) piece fresh ginger, slivered into 1/16-inch slices
1/4 pound shrimp, shelled and deveined
Salt, soy sauce, or sodium-reduced soy sauce (optional)
1-2 teaspoons dark sesame oil
1 medium-sized green onion, chopped into 1/2-inch pieces, roots and tough end discarded

If you are using dried mushrooms, soak them in 1/2 cup of warm water for 20 minutes or until soft. If you are using fresh mushrooms, simply rinse. Cut off and discard the stem if desired, then slice the mushrooms into 1/4-inch pieces.

Peel the melon wedge (this will be easier if you peel the skin thickly, as the melon closer to skin is tougher). Scrape off and discard the stringy inner fibers and seeds. Cut the melon into 1/2-inch slices, then cut the slices widthwise into 1-inch pieces.

Place the stock, melon, ginger and mushrooms into a saucepan and bring to a boil. Lower heat and simmer, covered with lid slightly ajar for about 15 minutes or until the melon becomes slightly transparent and soft.

Add the shrimp and cook for about 5 more minutes.

Add salt or soy sauce to the soup to taste, if desired (if you have edema or high blood pressure, you’ll want to go easy on the salt or use a low-sodium variety soy sauce; also note the broth’s saltiness before salting as it can vary according the stock used).

Remove the ginger pieces, if desired (or just eat around them).

Sprinkle sesame oil and green onions on top and serve.

Vegetarians can omit the shrimp or substitute sliced tofu. For those who prefer the more traditional ham instead of shrimp, use about 1 ounce, sliced and add it to the bowls just prior to serving.

Shiitake Mushrooms-sweet, neutral; SP/LU; supplement qi, boost wei qi, lower cholesterol, prevent cancer
Winter Melon-bland, slightly cold; LU/ST/UB; clear heat, drain damp, resolve phlegm
Chicken Stock-chicken is sweet, warm; SP/ST/KD; supplement qi, nourish blood, consolidate KD, boost wei qi
Ginger-pungent, warm; LU/SP/ST; disperse exterior cold, stop nausea and vomiting, detoxify other herbs, reduce inflammation
Shrimp-sweet, warm; LV/KD/SP; boost KD Yang, promote lactation, discharge pus and mucus
Salt-salty, cold; KD; clear heat, cool blood, ease bowel movements, nourish KD
Soy Sauce-salty, cold; SP/ST/KD; harmonizes MJ, clear heat, antidote to drug and food poisoning
Sesame Oil-cool, sweet; LI/LV/KD; down bearing, moisten intestines, laxative, detoxifies, raise unsaturated fatty acids, lecithin and vitamin E, treats dryness in intestines, constipation, digestive obstructions, blood and qi vacuity of LV and KD, weakness in muscles, skins and bones; CONTRAINDICATED in excess conditions, weakens SP pancreas network, can cause diarrhea
Green Onion-pungent, warm; LU/LI; release exterior wind cold, invigorate blood, drain damp

Clears heat, expels dampness and promotes urination.

Especially good for anyone who wants to reduce swelling and puffiness, for example, from PMS or menopause; who wants to lose weight; who is experiencing prostate problems; or who has high blood pressure. To enhance therapeutic effects of winter melon, leave the peel on and place the seeds in a bag made of cheesecloth or other porous material, simmer with the soup, and remove before serving.

Chinese Duck and Shiitake Dumplings

Categories: Kidney Qi Vacuity, Lung Qi Vacuity, Lung Yin Vacuity, Wei Qi Vacuity

Chinese Duck and Shiitake Dumplings
Yields about thirty-six 3-inch dumplings.

For the dough:
6-3/4 oz. (1-1/2 cups) unbleached all-purpose flour; more for kneading

For the filling:
Half a roast duck, preferably Beijing-style
8 dried shiitake mushrooms, soaked in hot water for 30 minutes
1/2 tsp. granulated sugar
6 oz. spinach, washed and trimmed
1/4 cup finely chopped water chestnuts
2 medium scallions, thinly sliced
1-1/2 Tbs. minced fresh ginger
1 Tbs. soy sauce
1 tsp. cornstarch
Freshly ground black pepper

To finish the dumplings:
Kosher salt, as needed (for boiled dumplings)
Vegetable oil, as needed (for pan-fried dumplings)
1 recipe Ginger Vinegar or Scallion-Soy Dipping Sauce

Make the dough:
Pour the flour into a mound on a clean work surface. Make a deep, wide well in the center and pour in 1/2 cup cold water. Stir with your fingers, staying in the center at first and being careful that the water doesn’t breach the wall. Little by little, using your hand and a bench knife, mix in flour from the sides until the dough starts to come together. (Alternatively, put the flour in a medium bowl. Make a well, add the water, and stir first with a spoon and then your hand.) If the dough remains in shreds, sprinkle in additional water, a teaspoon at a time, until it begins to stick together. Don’t add too much water or the dough will be difficult to work.

Knead the dough for 5 minutes to form a smooth, firm, elastic ball. (If you began the dough in a bowl, lightly dust a clean, dry surface with flour before kneading.) The dough should not be sticky and should bounce back when pressed with a fingertip. Divide in half with a bench knife and roll into two 6-inch logs. Sprinkle each log evenly with flour, cover with a clean kitchen towel, and let rest for at least 30 minutes at room temperature before rolling and filling.

Make the filling:
Separate the duck meat from the bones and skin; shred the meat finely by hand. Cut the stems from the mushrooms and discard. Squeeze excess moisture from the caps and chop finely. Transfer the duck and mushrooms to a medium bowl.

In a 12-inch skillet, bring 2 Tbs. of water and the sugar to a boil over high heat. Add the spinach and cook, stirring, until wilted, 30 seconds to 1 minute. Squeeze the excess water from the spinach and transfer to a cutting board to cool. Chop finely.

Stir the spinach, water chestnuts, scallions, ginger, soy sauce, cornstarch, and 1/4 tsp. black pepper into the duck and mushrooms. Transfer to a bowl and let cool.
Cut and roll the dough
Cut each log in half crosswise. Cut each half crosswise into thirds, and then slice each of those pieces into three even coins. You should have 36 pieces of equal size. Toss the pieces in flour to coat evenly and then cover with a clean towel so they don’t dry out.

Using a small rolling pin, roll a piece of dough into a thin 3-inch circle; with the dough in one hand and the pin in the other, roll from the edges toward the center as you rotate the dough. This rolling technique helps create a round with thin edges and a thicker center.

Fill and shape the dumplings:

Tip: If you have helpers, set up an assembly line and roll out each wrapper, then pass it along to the next person to fill. If you’re filling all the dumplings yourself, it’s best to roll out several wrappers, and keep them covered with a kitchen towel as you fill them, to prevent them from drying out.

Spoon 1 to 2 tsp. of the filling onto a dough circle, fold it in half, and then if you’re going to boil the dumplings, seal it by pinching along the curved edge. If you’re planning to pan-fry the dumplings for pot stickers, make your first pinch at the center of the curved edge and then pleat toward the center on both sides to create a rounded belly. This wider shape allows the dumplings to sit upright in the pan and form a flat surface for browning.

Repeat with the remaining wrappers and filling. As you work, arrange the filled dumplings in a single layer without touching on large plates, so they don’t stick together.

To cook: either boil the dumplings…
Bring a large (7- to 8-quart) pot of salted water to a boil. Working in 2 or 3 batches to avoid overcrowding, quickly add the dumplings one at a time, making sure they don’t stick to each other. Lower the heat to medium and continue to boil, gently stirring occasionally, until the dumplings float and are cooked through, 3 to 5 minutes. Remove with a slotted spoon and serve immediately with your choice of dipping sauce.

…or pan-fry the dumplings:
Heat 2 Tbs. vegetable oil in a heavy-duty 10- or 12-inch skillet over medium-high heat until shimmering. Working quickly and in batches if necessary (adding more oil for the second batch if needed), arrange the dumplings belly side down in concentric circles starting from the outer edge. Cook until golden brown on the bottom, 1 to 2 minutes. Pour in about 1/2 cup water or enough to come about a third of the way up the sides of the dumplings, bring to a boil, cover, and cook until all of the water has been absorbed, 2 to 3 minutes. Remove the lid, reduce the heat to medium, and continue cooking just until the dumplings are dry and crisp on the bottom, 1 to 2 minutes. Loosen the dumplings from the pan with a spatula. Invert the pan over a plate to flip the dumplings, browned side up, onto the plate (or transfer with a spatula). Serve immediately with your choice of dipping sauce.

TCM Analysis- Overall, this recipe strongly tonifies the Lung Qi and Yin, boosts the Wei Qi, lowers cholesterol, and strengthens the Kidneys. The addition of Ginger with the duck helps to digest the recipe, because of their ability to strengthen the stomach, and prevent dampness.

Roasted Duck with Blueberry Sauce and Shiitake Wild Rice

Categories: Kidney Yin Vacuity, Liver Blood Vacuity, Spleen Qi Vacuity

Roasted Duck with Blueberry Sauce and Shiitake Wild Rice
1 fresh duck
3 T brown sugar
1 tsp minced fresh rosemary
one pint blueberries
1 cup thinly sliced shiitake mushrooms
1 shallot, minced
1 cup brown/wild rice mix
3 cups water
1 tsp turmeric powder
2 T corn starch
sea salt
directions: preheat the oven to 350. rub the duck with the brown sugar, rosemary, and a pinch of sea salt mixed together, then place in a roasting pan. bake for about 40 minutes covered with foil, then remove the foil. at this time spoon off a few tablespoons of the fat into a saucepan and cook another 20 minutes until the skin is crispy and the temperature of the meat of the thigh is 170 degrees. remove from the oven and pour off the fat into a jar. remove the duck and let it rest. scrape the brown drippings from the pan into a small saucepan.
after removing the foil from the duck and spooning the fat into a saucepan, heat the pan over a medium flame. add the shiitakes and shallot, stirring frequently until brown. add the rice and stir to coat evenly with the fat, then add the water and bring to a boil. cover, reduce to a simmer, and cook until all the water is absorbed, approximately 35-40 minutes.
while the rice is cooking, prepare the sauce: dissolve 2 T corn starch in 2 cups of water, then whisk into saucepan with the drippings, the blueberries and about 2 T of the duck fat. reserve the rest of the duck fat in a tightly lidded jar for a sad and gloomy day. let the sauce simmer until thickened. mash the blueberries against the side of the pan. salt to taste.
Serve the duck over the rice topped with the sauce. This can feed two people for several meals or a group of 4-6 once.
Analysis: duck is sweet and cool and nourishes kidney yin and essential qi. blueberries are sweet, cold, and nourish kidney yin; they are also anti-angiogenic and full of antioxidants and fight cancer. brown sugar moves and tonifies blood; it contains B vitamins. rosemary is warm and acrid and moves qi; it is also anti-angiogenic and anti-inflammatory. shiitakes are sweet and neutral and strengthen the lungs and stomach; they are anti-angiogenic and boost white blood cell counts and fight cancer. shallots are sweet, acrid, and neutral. they strengthen the qi of the lung and stomach and help to break down the fats in the meal. turmeric is warm and acrid and moves liver qi and breaks up static blood. wild rice is cool, bitter and sweet, brown rice is sweet and neutral. they strengthen qi overall and contain B vitamins to build blood and strengthen the nervous system.
this recipe is well suited for a woman with a mixture of yin/blood/qi deficiency. she would feel hot, irritable, restless and exhausted before, during, and after her period. this would be a particularly suitable meal for winter months as it is extremely nourishing. if she has difficulty digesting heavy foods, orange or tangerine zest may be added to the sauce to help break down the fats and prevent stagnant qi in the belly.

Shitake Mushroom health benefits

Categories: Articles, Nutritional Information, Western Medicine