Im­mune-boost­ing shi­itake and veg­etable stir-fry

Living Now - - Contents - by Casey Con­roy

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!

In­gre­di­ents Serves 4

• 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)


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 medi­umhigh 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!

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