Fresh enoki mushrooms grown and distributed for wholesale by South Mill Champs

Enoki Mushrooms

Now these little mushrooms are always worth a second look! Enoki mushrooms (Flammulina veluptipes) are recognized by their long slender stems and cute small button caps. They are definitely one of the more unique varieties of mushroom.

Find enoki mushrooms packaged in clusters that range from 6-7 inches long. They can vary in color from pure white to golden.

Once native to China, Japan, and the Korean peninsula, they are now commercially cultivated in North America. The enoki mushroom has garnered many regional names that include Golden Needle, Lily Mushrooms, Velvet Foot, Enoko-take, and Enokitake. In China, this variety is usually called Jingu, Nim Kim Châm in Vietnam, and Paengi Beoseot on the Korean peninsula.

Widely used in Asian cuisine, they offer a delicate, yet-firm texture with a slight crunch. Its subtle flavor makes it a versatile mushroom that can be included raw in salads as well as cooked. Enoki mushrooms generally keep well when refrigerated for upwards of two weeks. They can be stored in their original shrink-wrapped packages in the refrigerator. Once opened, store any remaining mushrooms in a brown paper bag.

Health Benefits of Enoki Mushrooms

While they might appear simple, enoki mushrooms pack a lot of nutritional value into each tiny mushroom, containing important vitamins, minerals and antioxidants that can help maintain a healthy profile.

Enoki Mushroom Nutritional Profile

Tiny, yet mighty, enoki mushrooms are the whole package – easy to use, flavorful and nutritious. Like all mushroom, their many health benefits have been linked to improved cardiovascular health1, weight management2, and immune system support.3

One serving (85g) of enoki mushrooms contains:

  • 31 Calories
  • 7 Grams of Carbohydrates
  • 2 Grams of Protein
  • 2 Gram of Dietary Fiber
  • 0 Grams of Fat
  • 0% DV of Sodium
  • 0 Milligrams Cholesterol
  • 0 Gram of Sugar
  • Gluten-Free

One serving (17 large enoki mushrooms) is an excellent source of B vitamins niacin (37%) and pantothenic acid (23%) as well as a good source of riboflavin (13%) and folate (10%). They are also considered a source of fiber.

Culinary Applications

The versatility of enoki mushrooms make them a culinary favorite in raw dishes such as salads and a complement to sandwiches as well as more upscale dishes. Their mild flavor and delightful crunch make them an enjoyable ingredient for all.

There are so many delicious ways to serve and prepare enoki mushrooms:

  • Simmered in Soups and Broths
  • Added to Traditional Asian Recipes
  • Raw on Green Salads
  • Layered Into Wraps and Sandwiches
  • Battered and Deep Fried
  • Integrated into Noodle-Based Dishes

When preparing enoki mushrooms, it’s essential to trim the cluster at the base of its woody stem.

Enoki Mushrooms FAQs

The following frequently asked questions about enoki mushrooms should help clear up any confusion, miscommunications or myths.

Q: Can you eat enoki mushrooms raw?
A: Yes. Enoki Mushrooms remain a favorite in salads and are routinely chopped and added into sandwiches, wraps, and atop noodle-based dishes such as ramen.
Q: Are enoki mushrooms good for you?
A: Yes. Enoki Mushrooms rank among the low-calorie foods that also provide essential vitamins and minerals.
Q: Are enoki mushrooms poisonous?
A: This variety has been eaten for thousands of years. However, enoki mushrooms bear a striking resemblance to the poisonous Galerina Mushroom found in the wild. That’s why purchasing cultivated mushrooms from supermarkets and certified resources is essential.
Q: How long do you cook enoki mushrooms for?
A: Enoki mushrooms are enjoyed because of their mild flavor and slight crunch. To maintain the crunchy texture, it suggested to cook enoki mushrooms slightly. Depending on the cooking method, 2-4 minutes is usually enough.
Q: Can you freeze enoki mushrooms?
A: Because of their high water content, it’s not advised to freeze fresh enoki mushrooms.

Sources:

1. Lee DH, Yang M, Giovannucci EL, Sun Q, Chavarro JE. Mushroom consumption, biomarkers, and risk of cardiovascular disease and type 2 diabetes: a prospective cohort study of US women and men. Am J Clin Nutr. 2019 Sep 1;110(3):666-674. doi: 10.1093/ajcn/nqz057. PMID: 31172167; PMCID: PMC6736198.

2. Cheskin LJ, Davis LM, Lipsky LM, Mitola AH, Lycan T, Mitchell V, Mickle B, Adkins E. Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Appetite. 2008:51;50-57.

3. https://lpi.oregonstate.edu/mic/health-disease/immunity. Written in March 2016 by: Giana Angelo, Ph.D. Linus Pauling Institute, Oregon State University. Reviewed in February 2017 by: Catherine Field, Ph.D. Professor of Nutrition, Department of Agricultural, Food and Nutritional Science, University of Alberta.

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