This shitake mushroom salad is one of my favorite salads and one that even gets my kids excited. It is gluten free, dairy free, paleo, SCD/GAPS friendly and low oxalate.
The secret ingredient is dehydrated mushrooms! Shitake mushrooms to be precise. Dehydrated mushrooms are so flavorful and crunchy and will pick up any boring salad in a flash. There’s something so unique about that umami flavor; it really adds flare to just about any dish. For those of us on grain-free diets, these mushrooms are the perfect substitute for croutons.
If you own a dehydrator, you can easily make dehydrated mushrooms on your own. If not, Costco carries excellent dehydrated shitake mushrooms.
How To Dehydrate Mushrooms:
1) Clean and slice your mushrooms 1/4 inch thick.
2) Arrange single file on dehydrator tray without any overlap.
3) Dry at 110 degrees F for 4-6 hours, until crispy.
4) Allow to cool completely before storing in a glass jar with a tightly sealed lid.
Shitake Mushroom Health Benefits
1) Nutrient Content
Shitake mushrooms are great sources of B vitamins, copper, zinc, and selenium.
2) Reduce Inflammation And Boost Immunity
A 4-week study looked at the effects of shitake mushroom consumption in 52 healthy adults. Daily consumption of just 5-10g of shitake mushrooms resulted in an increase sIgA levels, which signifies improved gut immune health and reduced C-reactive protein levels suggesting a decrease in inflammation. (1)
3) Improve Gut Health
With aging, we often find an increased imbalance to the gut microbiota, the gut bacteria. One study on mice showed shitake mushrooms to actually reverse this age-related decline to the composition of the gut microbiota. (2)
4) Anti-Cancer Effects
In Japan and China, components of shitake mushrooms (AHCC, Lentinan) are used in the treatment of cancer. Some studies suggest mushroom consumption may result in an increased survival rate and lower cancer recurrence in cancer patients. (3)
5) Antimicrobial Effects
Shitake contains polysaccharides and other bioactive compounds that have been shown in cell studies to have antibacterial, antifungal, and antiviral effects. More research is needed to examine these effects in human studies. (4)
The Bottom Line
There is no doubt that mushrooms are nutritious and have numerous health benefits. I encourage my clients to regularly include a wide variety of mushrooms in their diets. At this time, the research suggests promising therapeutic effects from mushroom supplementation, but more clinical studies are needed. In the meanwhile, enjoy this hearty shiitake salad! And if you like this recipe, try another favorite: Best Lentil Salad. https://myfunctionaldietitian.com/lentil-salad/
Shiitake Mushroom Steak Salad | SCD, GAPS, Paelo, Low Oxalate
- 1 lbs skirt steak
- 1 head romaine lettuce, washed, chopped
- 1 cup red cabbage, sliced
- 1 cup dehydrated mushrooms
- 0.25 cup pistachios, shelled
- 1.5 cup grape tomatoes, halved
- 4 hearts of palm, sliced
- 1 Tbsp olive oil
- ¾ tsp oregano, dried
- ⅕ tsp basil, dried
- ¼ tsp cumin
- 1 Tbsp apple cider vinegar (can sub any clear vinegar)
- 2 tsps honey (can sub any liquid sweetner)
- 1/4 cup rice vinegar
- 1/4 cup olive oil
- salt to taste
- pepper to taste
- 1 shake garlic powder
- ¼ tsp red pepper flakes optional
- Add all marinade ingredients together with the whole steak. Allow to rest for one hour.
- Ten minutes before the hour is up, preheat the broiler in your oven
- Broil the steak in the oven for 10 minutes on each side, preferable on a grilling rack
- After cooking, allow steak to rest for 5 to 10 minutes
- While the steak is resting, toss all salad ingredients together with the salad dressing
- Slice steak against the grain into ½ inch-wide strips and toss into salad