Functional Fungi
by Karl Mincin, Functional Medicine Nutritionist
Medicinal mushrooms are functional nutrition heavy artillery for everything from gut and immunity to heart, brain, and lungs. Their therapeutic value is so potent, they are one of the top five functional foods I recommend for cancer, COVID, and building immune resilience. I've always loved mushrooms, but in the age of COVID, they are increasingly growing their way not only into my patient protocols, but also into my own diet. They are so easy and tasteful to incorporate into so many different meals. The Magic in the Mushroom
Mushrooms contain biologically active glyconutrients and polysaccharides, such as beta-glucan, which increase host immune defense by activating the complement system, enhancing macrophages, and natural killer cell function. And you, dear mushroom muncher, are the host! Beta-glucan enhances surface receptors such as complement receptors and selected scavenger receptors. They can prevent oncogenesis and protect against genotoxic carcinogens that incite tumor growth. Targeted Mushrooms
The health benefits of mushrooms don't stop at the immune system. As with other functional foods, each mushroom has its own unique properties and targeted body system. For example Reishi is lung specific, while Lion's Mane is focused on brain and neurological activity. The list to follow describes other mushrooms that aid sleep, promote longevity, enhance exercise performance, improve mitochondrial ATP production, cardiovascular function, and gut health.
· Lion’s Mane— supports healthy brain function. Studies show it can induce neurotrophic factors such as Nerve Growth Factor. In one small but wellcontrolled study, it improved mild cognitive impairment. · Reishi— sleep, anti-aging, and lung specific. In Vitro studies show it boosts immunity by increasing natural killer cells. Its role in cancer treatment is being actively researched. It has also been shown to help with sleep. · Cordyceps— energy and performance. Shown to improve exercise performance mediated by increased ATP production and blood vessel dilation. · Maitake— research focuses on cancer therapy. Mechanistic studies have shown it to have anti-cancer properties and preliminary clinical trials show benefit when combined with conventional cancer treatments in breast, lung, gastric, and colorectal cancers. It also has anti-viral properties. · Shiitake— immune-boosting and potential anti-influenza properties via direct action on viral entry and replication in the respiratory tract. · Turkey Tail— also being studied in combination with standard cancer therapy for gastric, breast, and stomach cancers. Rich in antioxidants and has demonstrated gut health benefits. Here are just a few ideas for putting your mushrooms to good and tasteful use: add to soups, broths, stews, sauces, drinks, chocolate, stir fry, plant-based meat swaps. Karl Mincin is a Functional Medicine Nutritionist in practice for 36 years.
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Who's Your Umami? Soba Noodles with Miso Sesame Tahini Dressing
Soba noodles, made from buckwheat, are naturally gluten free (although versions of soba noodles might combine buckwheat and wheat flours) and when cooked al-dente are a perfect complement to this Miso Sesame Tahini Dressing. Yum! From misotasty.com • 6 oz of dried soba noodles, roughly • Handful of fresh green beans • Freshly snipped chives, black or white sesame seeds (optional) For the Dressing:
• ¾ cup tahini • 2 Tbsp white miso paste • ¾ cup water • 1 tsp soy sauce • Pinch of black pepper Steam or grill the green beans in one saucepan, and boil and drain the Soba noodles in another pan according to packet instructions. In a mixing bowl, combine all the dressing ingredients until smooth, and toss the desired amount in with the noodles and green beans until all combined. Sprinkle with chopped chives and sesame seeds before serving.
White Miso Chive Butter
Miso production in Okayama, Japan.
Fabulous slathered onto toasted sourdough bread, grilled corn, or atop a thick, juicy steak, this is far superior to your regular herb butter that relies on a decent amount of seasoning to impact deep flavor. What’s more, this herb butter only takes minutes to make and can keep in the fridge for months. But trust me, you will find other ways to use it, such as a stir-fry sauce for mushrooms. To make one cup of herb butter, simply combine ½ cup organic unsalted butter, with ½ cup white miso and a handful of chives. The taste is deeply cheesy and rounded with a slight sweet tang to finish. Soften the butter slightly to room temperature before whipping it into the miso paste with a wooden spoon.
Nasu Dengaku- Miso Glazed Grilled Eggplant A classic Japanese side dish. Rich, creamy, savory. From pickledplum.com • 2 small eggplants • Vegetable oil • 3 Tbsp white miso • 2 Tbsp mirin • 1 Tbsp caster or granulated sugar • 1 Tbsp sake or rice wine • 1 Tbsp sesame seeds to garnish
Photo: Paul Winch-Furness
Cut the eggplants in half lengthwise and score the flesh in a crisscross shape without cutting through to the skin.
Using a spoon or pastry brush, spread a thin layer of sweet miso paste onto the eggplant pieces, cut side up.
In a shallow frying pan, heat up 3-4 tablespoons of cooking oil on medium heat before adding the eggplants flesh side down for 3-4 minutes until charred and the flesh becomes soft. Flip them over and fry for 4 more minutes, before flipping over a final time for 2 minutes. The eggplants should be about 80% cooked through.
Pop under the grill or hot oven at 425˚ F, for 3-4 minutes or until the miso is bubbling and starting to char.
Lay the eggplants in a baking tray rubbed with a little oil. In a small mixing bowl, mix together the miso, sake, and mirin until you have smooth paste, then add the sugar and mix again. 14 skagit valley food co-op • the natural enquirer • january–march 2022
It is tempting to add too much miso on your eggplants. Be sparing with the glaze. Don’t worry if you have some leftover miso paste though. It is lovely as a marinade for salmon and chicken too. Top with toasted sesame seeds just before serving. Mmmmm…
