Organic Wood Ear Mushroom
Auricularia auricula-judaeClinical Encyclopedia
Organic Wood Ear Mushroom provides 49 kcal, 2.2g of protein, 11.1g of carbohydrates, and 2.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
The organic wood ear mushroom, known for its unique ear-like shape, is a popular ingredient in Asian cuisine. It is low in calories and rich in dietary fiber, making it a healthy addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed when rehydrated and added to soups, stir-fries, or salads. Ensure thorough cooking to enhance flavor and digestibility.
Smart Selection & Storage
Choose dried wood ear mushrooms that are firm and have a rich color. Avoid any that appear discolored or have an off smell.
Store dried mushrooms in a cool, dry place in an airtight container. Once rehydrated, keep them in the refrigerator and consume within a few days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Enhance immune response and promote gut health.
Protect cells from oxidative damage.
"Wood ear mushrooms have been used in traditional Chinese medicine for centuries due to their health-promoting properties."
Myths vs Realities
Healthy Recipes
Wood Ear Mushroom and Quinoa Salad
A refreshing salad combining the earthy flavors of organic wood ear mushrooms with protein-packed quinoa and vibrant vegetables.
- 1 cup cooked quinoa
- 1 cup sliced organic wood ear mushrooms
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, sliced wood ear mushrooms, cucumber, cherry tomatoes, and parsley.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Stir-Fried Wood Ear Mushrooms with Bok Choy
A quick and healthy stir-fry featuring organic wood ear mushrooms and crisp bok choy, perfect as a side dish or light meal.
- 2 cups sliced organic wood ear mushrooms
- 2 cups chopped bok choy
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- Sesame seeds for garnish
- 1. Heat sesame oil in a large skillet over medium heat and sauté garlic and ginger until fragrant.
- 2. Add the wood ear mushrooms and bok choy, stir-frying for about 5 minutes until tender.
- 3. Stir in soy sauce, cook for another minute, and garnish with sesame seeds before serving.
Wood Ear Mushroom and Tofu Soup
A nourishing soup that combines organic wood ear mushrooms and tofu in a savory broth, perfect for a light lunch or dinner.
- 4 cups vegetable broth
- 1 cup sliced organic wood ear mushrooms
- 1 cup cubed firm tofu
- 1/2 cup sliced green onions
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 teaspoon chili oil
- 1. In a pot, bring vegetable broth to a simmer and add garlic and soy sauce.
- 2. Add the wood ear mushrooms and tofu, cooking for about 10 minutes.
- 3. Stir in green onions and chili oil, then serve hot.
Wood Ear Mushroom and Spinach Omelette
A protein-packed omelette filled with organic wood ear mushrooms and fresh spinach, making for a healthy breakfast option.
- 3 large eggs
- 1/2 cup sliced organic wood ear mushrooms
- 1 cup fresh spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, whisk the eggs with salt and pepper.
- 2. Heat olive oil in a skillet, add wood ear mushrooms and sauté until soft, then add spinach until wilted.
- 3. Pour the eggs over the vegetables, cook until set, fold, and serve warm.
Wood Ear Mushroom and Avocado Toast
A trendy and nutritious avocado toast topped with sautéed organic wood ear mushrooms, perfect for a healthy snack or breakfast.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup sliced organic wood ear mushrooms
- 1 tablespoon olive oil
- Salt and red pepper flakes to taste
- 1. Toast the whole grain bread until golden brown.
- 2. In a skillet, heat olive oil and sauté wood ear mushrooms until tender.
- 3. Mash the avocado with salt and spread it on the toast, topping it with the sautéed mushrooms and red pepper flakes.
Wood Ear Mushroom and Lentil Stew
A hearty stew featuring organic wood ear mushrooms and lentils, packed with protein and fiber for a filling meal.
- 1 cup lentils, rinsed
- 1 cup sliced organic wood ear mushrooms
- 4 cups vegetable broth
- 1 cup diced carrots
- 1 cup diced celery
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, combine lentils, wood ear mushrooms, vegetable broth, carrots, celery, thyme, salt, and pepper.
- 2. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
- 3. Serve warm, garnished with fresh herbs if desired.
Wood Ear Mushroom and Chickpea Salad
A protein-rich salad combining organic wood ear mushrooms and chickpeas, drizzled with a zesty lemon dressing.
- 1 can chickpeas, drained and rinsed
- 1 cup sliced organic wood ear mushrooms
- 1/2 cup diced red bell pepper
- 1/4 cup chopped cilantro
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, mix chickpeas, wood ear mushrooms, bell pepper, and cilantro.
- 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Wood Ear Mushroom and Brown Rice Bowl
A wholesome brown rice bowl topped with sautéed organic wood ear mushrooms and seasonal vegetables, ideal for a nutritious meal.
- 1 cup cooked brown rice
- 1 cup sliced organic wood ear mushrooms
- 1 cup mixed vegetables (like bell peppers and zucchini)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Green onions for garnish
- 1. Heat sesame oil in a skillet and sauté the mixed vegetables until tender.
- 2. Add the wood ear mushrooms and soy sauce, cooking for an additional 5 minutes.
- 3. Serve the sautéed mixture over cooked brown rice and garnish with green onions.
Wood Ear Mushroom and Cauliflower Rice Stir-Fry
A low-carb stir-fry featuring organic wood ear mushrooms and cauliflower rice, packed with flavor and nutrients.
- 2 cups cauliflower rice
- 1 cup sliced organic wood ear mushrooms
- 1/2 cup diced bell pepper
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1. In a skillet, heat olive oil and sauté bell pepper until soft.
- 2. Add the wood ear mushrooms and cauliflower rice, cooking for about 5-7 minutes.
- 3. Stir in soy sauce and garlic powder, mixing well before serving.
Wood Ear Mushroom and Zucchini Noodles
A light and healthy dish featuring spiralized zucchini noodles topped with sautéed organic wood ear mushrooms and a savory garlic sauce.
- 2 medium zucchinis, spiralized
- 1 cup sliced organic wood ear mushrooms
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Parmesan cheese for topping (optional)
- 1. In a skillet, heat olive oil and sauté garlic until fragrant.
- 2. Add the wood ear mushrooms and cook until tender, then add the zucchini noodles and sauté for 2-3 minutes.
- 3. Season with salt and pepper, serve warm, and top with Parmesan cheese if desired.
Frequently Asked Questions (FAQ)
What are wood ear mushrooms?
Wood ear mushrooms are edible fungi known for their ear-like shape and are commonly used in Asian cuisine.
Are wood ear mushrooms nutritious?
Yes, they are low in calories and high in fiber, making them a healthy addition to meals.
How do you prepare wood ear mushrooms?
They should be rehydrated in warm water before cooking and can be added to soups, stir-fries, or salads.
Can you eat wood ear mushrooms raw?
It is not recommended to eat them raw; they should be cooked to improve digestibility.
What health benefits do wood ear mushrooms offer?
They are rich in antioxidants and may support immune function and gut health.
Where can I buy wood ear mushrooms?
They can be found in Asian grocery stores or online, often sold dried.
How should I store dried wood ear mushrooms?
Store them in a cool, dry place in an airtight container to maintain freshness.
Are there any side effects of consuming wood ear mushrooms?
Generally safe for most people, but those with mushroom allergies should avoid them.