Your Top 7 Questions About Enoki Mushrooms Answered
As the PR agency for the entire fungi kingdom, I’m asked daily about many of my favorite mushrooms. From the standard “Will they make me high?” (not these ones) to “How exactly does the beta-glucan polysaccharide krestin assist in digestive function?”
It seems like recently more people have been asking about enoki. This graceful white mushroom tastes like white pepper and lemon and has many culinary and functional benefits.
Enoki is an excellent source of niacin (vitamin B3)[*]. And it’s a great source of fiber — 100 grams of enoki mushroom has 2.7 grams of fiber[*]. Enoki also has antioxidant properties that may help to fight free radicals in your body[*].
So, let’s get these questions answered!
1. How Do You Cook Enoki?
Enoki is a staple mushroom in Japanese, Chinese, and Korean cuisine. From topping miso soup and hot pot to rice bowls and stir-fry, enoki is a very versatile functional mushroom.
If you’d prefer not to cook, raw enoki mushrooms are delicious on top of salads (with a miso or sesame ginger vinaigrette), or on top of a rice bowl with protein and cooked veggies.
For a simple recipe to cook enoki mushrooms, I recommend stir-frying them in a high heat wok with soy sauce, green onions, ginger, garlic, and broccoli. You can add in other delicious functional mushrooms like oyster mushroom and shiitake mushrooms for extra ‘shroom power.
2. Can You Fry Enoki Mushrooms?
Absolutely! One of my most popular recipes is for Enoki Mushroom Fries. I first published them in my book “Healing Mushrooms,” and they are a hit. A key part of frying enoki mushrooms is to coat them in a batter. I use a mix of kombucha, egg, coconut flour, and spices. When frying, be sure to use a high-heat oil like refined sesame oil or avocado oil, not like olive oil.
3. Where Can You Buy Enoki Mushrooms?
You can find fresh enoki mushrooms in many Asian markets. It’s also in many specialty North American grocery stores. You’ll usually see them in a clear plastic bag.
When you open the bag, you’ll likely find about a 1-inch root section. Cut that away with a knife or kitchen scissors, and give the white caps of raw enoki mushrooms a thorough rinse. From there you can eat them raw or add them to a stir-fry.
For an instant enoki mushroom powder, I made 10 Mushroom Blend. Each serving has 160mg of enokitake extract. It is from the fruiting bodies only (no mycelium), and has no fillers or carriers.
4. How Long Do Enoki Mushrooms Stay Fresh?
Enoki mushrooms stay fresh usually for 1–3 weeks after you buy them. You’ll want the stems to be firm, and the color a pure white if you bought them from a grocery store. (Some wild foraged enoki may be a light brown color, but that’s another story.)
If you need a less perishable option, 10 Mushroom Blend is a great addition to smoothies or soups.
5. Where Do Enoki Mushrooms Grow?
Enoki grows on the stumps of the Chinese hackberry tree, mostly in Japan, but also in China. Enoki can withstand cold temperatures, which is why it gets the name “winter mushroom.”
6. Are Enoki Mushrooms Keto?
One cup of whole enoki mushrooms has only 5 grams of carbs and 0.14 grams of sugar, so they would be approachable for most following a keto diet[*]. They’d be a worthy addition to your daily carb allotment because these carbs have so many health benefits for us.
7. Are Enoki Mushrooms Low FODMAP?
One cup of whole enoki mushrooms has 1.7 grams of dietary fiber and only 0.14 grams of fructose, so they would be approachable for most variations of a FODMAP diet[*].
Low Key Want More Enoki?
Ready to learn more about enoki mushrooms? Check out my free Mushroom Academy, where you’ll learn fun facts about functional mushrooms.