Shiitake Mushrooms: Umami-Rich, Meaty Caps

Shiitake (*Lentinula edodes*) are **brown, meaty mushrooms** prized for **umami** from glutamates and nucleotides (guanylate). Sold **fresh** or **dried**; dried shiitake deliver the most concentrated aroma.

Per 100 g (raw): **~34 kcal**, **~2 g protein**, **~7 g carbs**, **~2–3 g fiber**, **B-vitamins** (B5, B6), **copper**, **selenium** and the antioxidant **ergothioneine**. Sun-exposed shiitake can provide **vitamin D2**.

- **Antioxidants:** ergothioneine and selenium help counter oxidative stress. - **Fiber & beta-glucans (e.g., lentinan):** support gut health and satiety. - **Umami boost:** enhances flavor so you can use **less salt**. - **Low calorie:** easy to add to balanced meals.

- **Shiitake dermatitis (rare):** a flagellate rash from **undercooked/raw** shiitake due to lentinan—**cook thoroughly**. - **FODMAPs (mannitol):** may cause bloating in sensitive individuals. - **Purines:** mushrooms contain purines—moderate intake if managing gout.

- **Sauté/Roast:** brown in hot oil/butter until edges crisp. - **Dried shiitake:** soak **20–30 min** (or overnight cool); **save soaking liquid** for stocks and sauces; trim tough stems. - **Pairings:** soy sauce/tamari, ginger, garlic, miso, sesame, thyme, butter. - **Add to:** stir-fries, risotto, ramen, dumplings, grain bowls, omelets.

Do **not soak fresh** mushrooms; just brush or wipe clean to avoid sogginess. Slice caps evenly for consistent browning.