2 meatless dishes featuring savory shiitake mushrooms

With their rich, distinctive flavour, shiitake mushrooms are nice change from white mushrooms. This ancient Japanese food has renowned healing properties and is the main ingredient in the following two recipes.

Prep time: 15 minutes

Cooking time: 35 minutes

Serves: 4

• 500 g (1 lb) sweet potatoes, peeled, halved lengthwise, cut crosswise into 1 cm (1/2 in) slices
• 75 g (1/3 c) walnuts
• 15 ml (1 tbsp) plus 20 ml (4 tsp) olive oil
• 2 cloves garlic, slivered
• 350 g (12 oz) fresh shiitake mushrooms, stems discarded, caps thickly sliced
• 2 ml (1/2 tsp) salt, divided
• 2 kg (12 c) spinach leaves
• 125 ml (1/2 c) red wine vinegar
• 15 ml (1 tbsp) Dijon mustard

1. Preheat the oven to 200°C (400°F). Place the sweet potatoes on a lightly oiled baking sheet. Bake for 15 to 20 minutes, or until tender. Toast the walnuts in a separate pan in the oven for five to seven minutes, or until crisp. When cool enough to handle, coarsely chop the nuts.
2. In a large skillet, heat 15 millilitres (one tablespoon) of the oil over medium heat. Add the garlic and cook for 30 seconds, or until fragrant.
3. Add half the mushrooms and sprinkle them with one millilitre (1/4  teaspoon) of the salt. Cook for four minutes, or until they begin to soften. Add the remaining mushrooms and one millilitre (1/4  teaspoon), and cook for five minutes, or until all the mushrooms are tender.
4. Place the spinach in a large bowl. Add the sweet potatoes and walnuts. Remove the mushrooms from the skillet with a slotted spoon, and add them to the bowl with the spinach.
5. Add the vinegar, mustard, and remaining 20 millilitres (four teaspoons) oil to the skillet. Whisk over high heat until warm. Pour the dressing over the salad and toss to combine.

• 283 calories
• 15 g fat
• 1.8 g saturated fat
• 9 g protein
• 32 g carbohydrates
• 8.1 g fibre
• 0 mg cholesterol
• 524 mg sodium

• The ancient healing tradition of the mushroom is being confirmed by modern science. In one study, Japanese men who ate 125 grams (four ounces) of fresh shiitake mushrooms had a substantial reduction in cholesterol within one week.
• Preliminary research into thioproline, also found in shiitakes, suggests that it may block the formation of Cancer-causing nitrogen compounds in the body. And shiitakes are delicious, too!

• Prep time:15 minutes
• Cooking time: 25 minutes
• Serves: 4

• 30 ml (2 tbsp) olive oil
• 350 g (12 oz) small red-skinned potatoes, cut into 1 cm (1/2 in) chunks
• 3 ml (3/4 tsp) salt, divided
• 250 g (8 oz) fresh shiitake mushrooms, stems discarded, caps quartered
• 1 kg (4 c) broccoli florets and sliced stalks
• 3 scallions, thinly sliced
• 4 cloves garlic, minced

1. In a large skillet, heat the oil over medium heat. Add the potatoes and one millilitre (1/4 teaspoon) of the salt. Cook, stirring frequently for 10 minutes (or until the potatoes are golden brown).
2. Add the mushrooms. Reduce the heat to low. Cover and cook for four minutes, or until the mushrooms have softened.
3. Add the broccoli, scallions and garlic. Cook, stirring frequently, for two minutes (or until the scallions are tender). Add 175 millilitres (3/4 cup) of water and the remaining two millilitres (1/2 teaspoon) salt. Cook, uncovered, for five minutes (or until the broccoli is crisp-tender).

• 170 calories
• 7.2 g fat
• 0.9 g saturated fat
• 6 g protein
• 24 g carbohydrates
• 4.6 g fibre
• 0 mg cholesterol
• 467 mg sodium

• One of the most studied vegetables, broccoli, is a superfood, loaded with anticancer agents such as dithiolethiones, indoles and sulforaphane. It's also a rich source of potassium (for potential lowered blood pressure and risk of stroke), insoluble fibre (for digestive health) and lutein (for healthy eyes).
• Broccoli stalks are full of flavour and nutrients. To use them, trim the tough end of the stalks and peel off the tough outer layer. Thinly slice the peeled stalks crosswise and cook them with the florets.

Try something new for dinner tonight—highly-respected and tasty shiitake mushrooms— and support your health at the same time.