Maitake (Hen-of-the-Woods): 31 kcal, 2.7 g Fiber & 112 IU Vitamin D per 100 g Raw

**_Grifola frondosa_**, nicknamed *hen-of-the-woods*, grows in tiered rosettes at oak tree bases. Each cluster can weigh several kilos yet separates into tender petals.

|Calories|Carbs|Fiber|Protein|Fat|Vitamin D*|Potassium| |---|---|---|---|---|---|---| |31 kcal|6.6 g|2.7 g|1.9 g|0.2 g|112 IU (28 %)|204 mg (4 %)| *UV-exposed maitake provides significantly higher vitamin D.

- **β-Glucans (1,3-1,6)** studied for immune modulation. - **Ergothioneine & vitamin D** act as antioxidants that combat oxidative stress. - Low calorie + 9 % daily fiber: satisfying meatless swap.

- Rare cases of allergy / GI upset—introduce gradually. - Raw maitake is tough; cooking improves digestibility and deactivates protease inhibitors. - Possible additive effect with blood-sugar-lowering meds—monitor glucose.

**Deep umami, nutty and lightly smoky**; petals crisp at edges while centres stay juicy.

- **Roast at 200 °C 20 min** with olive oil & sea salt. - Quick sauté for ramen, risotto or taco “carnitas.” - Simmer stems for **mushroom stock**; freeze portions 6 months. - Store unwashed in paper bag ≤ 5 days at 2 – 4 °C.