According to a survey, up to 60% of Taiwanese are deficient in vitamin D. In addition to sun exposure, vitamin D can also be obtained from a few foods, such as sun-dried shiitake mushrooms.
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Vegetarian nutritionist Mia (Gao Yunjun) and chef Ah Q (Xiao Yuda), a well-known vegetable restaurant, recently published "I don't have time to cook properly, but I still want to quickly conjure up a hot meal at home. Vegetable flavor powder is definitely your most powerful assistant! Just add it to water and cook for a few minutes, it is a special soup, and it is 100% natural and delicious.
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Studies have found that shiitake mushrooms can significantly increase vitamin D levels as long as they are exposed to the sun for six hours on two consecutive days. The content of sun-dried shiitake mushrooms has been increased from 100 micrograms of vitamin D per 100 grams to 1,150 micrograms. For those in need of vitamin D supplementation, it is an easy way to incorporate it into the daily diet.
Many brands of shiitake mushroom stock in different flavors are available in the market, which are quite convenient to use. However, in addition to artificial seasonings, the commercially available shiitake powder will be added. Fresh shiitake mushrooms are readily available, and with the abundant sunshine in Taiwan, homemade shiitake mushroom powder is not difficult at all!
1. Sliced and sun-dried
Fresh shiitake mushrooms, washed and dried, sliced and spread out, remember not toOverlap, so that each part of each piece of shiitake mushrooms can be exposed to sunlight.
2. Completely dried
Shit mushrooms only need to be in the sun for 1 hour, the vitamin D content will start to increase, and with the increase of time, the increase of vitamin D will be greater, such as: 6 hours in the sun for 2 consecutive days. But to make a stock powder, the shiitake mushrooms must be dry to the touch, crisp and free of moisture, so that they don't stick to the blades of the conditioner or grinder when powdered.
If the sunlight is insufficient to completely dry the mushrooms, you can also put them in the oven after 1 hour in the sun, and bake them at a low temperature of 110-120°C for about 4 hours until they are completely dried. If you have a food dryer at home, you can also put it in the food dryer after 1 hour of sun exposure.
Use a food processor to grind the dried shiitake mushrooms into a fine powder. In the process of beating, there will inevitably be some coarse powder particles. If you mind, you can sieve it again with a fine sieve to get the fine original mushroom powder.
1. Cut the vegetables into thin slices
In order to make the flavor of the mushroom powder more layered, you can make an advanced version of the vegetable mushroom powder.
Rinse appropriate amount of carrots, celery, kelp, and shiitake mushrooms, cut them into thin slices, and place them on a baking tray. If you want to increase your vitamin D intake, shiitake mushrooms can be sliced and sun-dried for 6 hours (2 days in a row) before roasting with other vegetables.
2. Bake or dry
put in the oven toBake at a low temperature of 110-120°C for about 4 hours, or put it in a food dryer until the vegetables are dried or dried as shown in the picture, then take them out and let them cool.
3. Make into a powder
After it is completely cooled, put it in a food processor or grinder and make it into a fine powder. After completion, it is vegetable mushroom powder. If you want to take in more vitamin D, or want to give priority to the flavor of shiitake mushrooms, you can add another beaten sun-dried shiitake mushroom powder and mix well.
Mix the beaten vegetable shiitake powder with an appropriate amount of vegan curry powder, or when the vegetable powder is almost beaten, add the curry powder and mix well, it is the most suitable seasoning for curry soup.
◎ This article is excerpted from Gao Yunjun. Xiao Yuda
◎ Image source/Roamer Culture‧Dazhi Image/Shutterstock
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