Enoki

Enoki Enoki mushrooms, slim and short in nature, a widely used in Asian cuisines. Also known as golden needle mushrooms, enoki mushrooms can be found fresh or canned in most supermarkets year round. While typically used in soups and stews, enoki mushrooms make a wonderful addition to any salad as well. In the wild, enoki mushrooms grow at the base of the Chinese Hackberry tree, but are also known to grow near mulberry and persimmon trees. With this said, wild enokis are considerable different than the cultivated variety. Wild enoki mushrooms are dark in color and woody in taste. Cultivated enoki mushrooms are white in color and rather dull in taste. With this said, it is rather difficult to find wild enoki mushrooms outside Asia, since they do not travel very well. In order to avoid poisonous imitators, it is best to not search or source enoki mushrooms on your own.

Key Nutrients

Mushrooms are a great source of protein, copper, potassium, zinc, selenium and B vitamins. Mushrooms are also a great source of dietary fiber and are low in both saturated and unsaturated fat.

Health Benefits

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B9 – Folate is an important vitamin for liver function.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.

Zinc – The health benefits of Zinc include proper functioning of immune system, digestion, control of blood sugar and energy metabolism.

Copper – Copper is an essential mineral which helps to promote proper growth, enzymatic reactions, healthy connective tissues and proper heart rhythm.

Season

Enoki mushrooms are in season year round.

Nutrition Information

Per 1 cup (64 grams):

Calories (cKal): 24
Protein (grams): 1.7
Total Fat (grams): .19
Carbohydrates (grams): 5
Fiber (grams): 1.7

Buying and Storing

When buying mushrooms, make sure the flesh is firm to the touch and is free of rot, pests and damage. Store in your refrigerator for up to one week, making sure to place in a sealed bag when possible.

Best Way to Add to Diet

Mushrooms are best enjoyed when cooked. Add cooked mushrooms to your favorite omelet or place on top of grilled fish, burger or steak. Add some freshly cooked mushrooms to any main course dish, or try as a fantastic addition to a soup, stew or stir fry.