Menopause brings a cascade of changes, and supporting your immune system becomes increasingly crucial. This delicious and surprisingly simple stir-fry recipe focuses on two powerhouse ingredients: mushrooms and perilla leaves. Mushrooms are rich in immune-boosting polysaccharides and antioxidants, while perilla leaves boast a potent blend of vitamins and minerals known to support overall health and well-being, particularly during this life stage. This recipe offers a flavorful and nutritious way to bolster your defenses naturally.
Beyond their individual benefits, the combination of mushrooms and perilla creates a symphony of taste and texture. The earthy mushrooms are beautifully complemented by the slightly peppery, almost minty, notes of the perilla leaves. Ready to experience the health benefits and delicious flavors? Let's dive into the step-by-step instructions to create this immune-boosting stir-fry.
Tools Needed
- Frying pan
Ingredients
- Pine mushrooms
- Shiitake mushrooms
- Man-ga-dak mushrooms
- Golden mushrooms
- Other mushrooms (5 kinds total)
- Perilla leaves
- Garlic: 1 tablespoon, minced
- Salt: 1 teaspoon
- Soy sauce: 1 tablespoon
- Sesame oil: 3 tablespoons
- Sesame seeds: a large amount
- Carrots
- Green onions
- Avocado oil
Step-by-Step Instructions
Step 1. Prepare the Mushrooms
- Cut pine mushrooms into thirds lengthwise. Prepare other mushrooms by cutting off the bottom. Rinse mushrooms lightly.
- Blanch shiitake mushrooms in boiling water for 10 seconds. Immediately transfer to cold water to maintain texture.
- Tear pine mushrooms into strips and remove attached parts. Gently press to remove moisture.
Step 2. Season and Stir-fry the Mushrooms
- Stir-fry shiitake, man-ga-dak, and golden mushrooms for 10 seconds each.
- Season mushrooms with minced garlic, salt, soy sauce, and sesame oil. Mix well and let it sit.
- Heat frying pan with avocado oil. Add seasoned mushrooms and stir-fry for 30 minutes.
- Add sesame seeds and stir-fry until well mixed.
Step 3. Add Vegetables
- Cut carrots and green onions into similar lengths.
- Add carrots and stir-fry for 20 seconds.
- Add green onions and stir-fry for 20 seconds.
Read more: Crispy Spicy Honey Garlic Korean Chicken Recipe
Tips
- Mixing different mushroom types creates richer flavor and complex texture.
- Blanching mushrooms before stir-frying prevents mushiness and improves seasoning absorption.
- Seasoning mushrooms in advance ensures even distribution and better flavor.
- Perilla powder absorbs moisture, preventing stickiness and enhancing nutty flavor.
Nutrition
- Calories: approximately 250-350
- Fat: 15-25g
- Carbs: 15-25g
- Protein: 5-10g
FAQs
1. Can I substitute other mushrooms for the ones in the recipe?
Yes! Shiitake, oyster, or cremini mushrooms all work well. Choose your favorites for flavor variation.
2. Where can I find perilla leaves?
Perilla leaves are becoming more common in Asian grocery stores. You may also find them at specialty produce markets or online.
3. Is this recipe suitable for vegetarians/vegans?
Yes, this recipe is naturally vegetarian and vegan-friendly.
This simple yet powerful stir-fry is a delicious addition to any menopausal woman's diet, offering a convenient and flavorful way to support immune health. Enjoy the satisfying taste and the knowledge that you're nourishing your body with wholesome ingredients. Embrace this recipe as a small but significant step towards a healthier, happier you.