You say shiitake, I say umami

Magic up a tasty, healthy stir fry in minutes this weekend.

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Today's Ingredients Shiitake mushrooms are renowned for their taste, texture, and health benefits — but how best to include them in your recipes? This stir-fry teams them up with shrimp, crunchy bok choy, a sprinkle of sesame oil and seeds, and — straight out of left field — a fragrant grating of ginger. If you eat anything with more flavor all week, I won't believe you. But before we fire up the stove, let's take a closer look at some of those ingredients:   • Why shiitake mushrooms are so good for you (and how to use them)   • Sesame oil: Good for your gums, memory, and metabolism   • Why bok choy (aka pak choi) deserves your attention Bon appétit, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith October 15, 2023 • 2.5 min read Recipe of the week Bring out the best in shiitake mushrooms There's so much to recommend this recipe — plump shrimp sautéed, meaty shiitake slices, tender bok choy, zingy aromatic ginger. With so many moreish textures and big, bold tastes, this dish is enough for 4 people (or 2 people having seconds). It's also ready to go in under 20 minutes. Delicious, yes. But is it especially nutritious? Let's start with the shiitake mushrooms. They're rich in protein and fiber, with an abundance of other health benefits, some of which are actively being investigated further. Compounds in this umami-rich fungus may help lower cholesterol, improve immunity, and support heart health. Though low in calories, they're packed with selenium, zinc, B vitamins, and other vital nutrients. Getting more shiitake into your diet is easy with simple, tasty recipes like today's garlic shrimp dish. For variety, try swapping in spinach, kale or chard for the bok choy. Common white or cremini mushrooms can sub for shiitake too. Garnish with parsley, coriander, or green onions for a pop of color and extra phytonutrients. Bright idea: If you're ever left with extra shiitakes, try making some meatless bacon with them. Surprisingly good. Get the recipe here!   This recipe comes from our friends at PlateJoy! Want to eat fewer carbs? Less sodium? More Mediterranean ingredients? Something else entirely? PlateJoy's got you covered, with individualized meal plans and recipes to help you hit your nutrition goals. Try it for free!       Great finds Vital ingredient       Spectrum Organic Sesame Oil, Unrefined, 16 oz Mushrooms, shrimps and bok choy all show up in this weekend's recipe, but it's the sesame oil that brings them all together so well. It has its own distinctive taste and health benefits, and a medium-high smoke point of approximately 350°F — ideal for fast, hot stir fries, but equally at home in a vinaigrette or more spicy dressing. Spectrum's organic unrefined version was recently recommended in our article on healthy cooking oils, so it's one to consider. Shop now Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.       the takeout What we're digesting 🍿 Can popcorn be a healthy snack? Yes, but… 🧠 The bitter truth about sugar and Alzheimer's. Consuming too much sugar may accelerate the appearance of symptoms. 🐧 Ready to take the plunge? Ice baths may help burn off fat, and the potential benefits don't stop there. 🫘 The need to know about lectins in your food. These antinutrients are everywhere — but it may not matter. Thanks for reading, everyone! We hit the spot with our cheese-themed edition on Tuesday. Cheddar in a grilled sandwich, cottage cheese with spring onion, lactose-free Swiss, and mozzarella are the recurring favorites. Plus, there were questions about the cheeses we missed. Duly noted. I think we're going to have to revisit the topic again. Also, don't forget to get in touch with us at nutritionedition@healthline.com and we'll do our best to cover the topic. (Please note that we may use your name and response in an upcoming edition!) Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by yogurt, walnuts and honey.

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