Stir fry dish in frypan

Immune-boosting shiitake and vegetable stir-fry

In Diet, Nutrition and Recipes, Health and Nutrition by Dr Casey ConroyLeave a Comment

Here’s one of my favourite autumn recipes, using the principles of traditional Chinese medicine, and based on a recipe from my Chinese-Malay mum! It’s quick, easy, and most importantly, delicious – and it’s vegan; so everyone can enjoy this one!

Shiitake mushrooms (Lentinula edodes) were a favourite ingredient in my mum’s Chinese cooking while I was growing up, and I still love them today. They’re packed with flavour, have a great chewy texture and make an incredible meat alternative.

Their powerful immune-modulating and anti-tumour actions make them ideal as an adjunct therapy in cancer, for fibromyalgia and chronic fatigue syndrome. Other medicinal mushrooms include maitake, reishi, and chaga. I often wonder how different our collective state of health would be if we routinely offered our kids traditional foods like these? I also chucked in a little Korean ginseng for extra staying power!

 

Serves 4

Ingredients

  • 1/4 cup tamari (gluten-free soy sauce)
  • 1 tablespoon coconut oil
  • 1 teaspoon toasted sesame oil
  • 2-inch piece ginger, minced
  • 3 garlic cloves, minced
  • 1 teaspoon chilli paste (optional)
  • 1 large carrot, chopped
  • 1 onion, chopped
  • 2 spring onions, chopped
  • 1 cup broccoli florets
  • 1/2 cup okra, trimmed
  • 1 cup wombok cabbage, sliced
  • 1 cup eggplant, sliced
  • 1 cup sliced and dried shiitake mushrooms (Lentinula edodes)
  • 1 teaspoon Korean ginseng (Panax ginseng) root, sliced and dried OR powdered (optional)

Directions

  1. Place dried shiitake mushrooms into a bowl and pour boiling water over the top. Let them sit for 15 minutes while you chop the veggies, then drain and set mushrooms aside.
  2. Heat coconut oil in a wok over medium-high heat. Add ginger, onions, drained mushrooms, and carrots and let cook for 1 minute. Add ginseng, garlic, chilli, eggplant, okra, broccoli and wombok. Put a lid on wok and let cook for 4 to 5 minutes. Toss and continue to cook and toss without a lid for another 2 minutes.
  3. Add sesame oil and toss again. Cook for another 3 minutes until liquid has cooked off and vegetables are tender.
  4. Top with chopped spring onions and serve with brown rice for a warming, hearty, and immune-boosting meal!

Notes

You don’t need all of these veggies; whatever you have in the fridge will do. These are just some of my favourite Asian veggies, and it happens to be market day today, so I could get them all!

About the Author
Dr Casey Conroy

Dr Casey Conroy

Casey Conroy, MNutrDiet, BVSc, is a holistic dietitian and nutritionist, naturopath in training and yoga teacher who specialises in women's health, hormones, and the Health At Every Size approach to weight and body concern. She is the founder of Funky Forest Health & Wellbeing on the Gold Coast, and she loves chocolate and any yoga involving an eye pillow..

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