Wood Ear Mushroom Cold Salad
Woodear mushroom (Auricularia auricula-judae), is a type of mushroom, native to Asia. Also known as jelly ear mushrooms, kikurage, and tree ear fungus, the wood ear mushroom is named for the ear-like folds and vein texture on its fruiting body. It grows broadly throughout North America and is an excellent fungus for beginner foragers as its fairly easy to identify.
Wood ear mushrooms have been cultivated in China since 600 A.D. They have gained popularity around the world, but are still a prized ingredient in China, Japan and Thailand. Wild wood ear can be picked off tree branches, while farmed wood ear mushrooms can be cultivated on various plant-based structures, from sawdust to straw. You can obtain them fresh from the wild (with proper identification of course) or purchase them in dried form from any Asian supermarket or health food store.
Reasons to eat wood ear
Wood ear mushrooms are known for being low in fat and calories, but rich in protein and other nutrients. A wood ear mushroom is a particularly good source of the B vitamins. One hundred grams of wood ear mushroom has:
~7 percent of your daily value (DV) for vitamin B1 (thiamin)
~16 percent of your DV for vitamin B2 (riboflavin)
~40 percent of your DV for vitamin B5
~6 percent of your DV for vitamin B6
~5 percent of your DV for vitamin B9 (folate)
They also have medicinal benefits!
Gut Health: Wood Ear Mushrooms are rich in pre-biotic fibres in the form of beta glucans. These are indigestible fibres that promote the growth of good bacteria (probiotics), in the microbiome. Prebiotic foods are immensely supportive to digestive health, improve metabolic health and can help to boost the immune system.
Powerfully Antioxidant: The Wood Ear Mushroom is exceptionally antioxidant rich. Its antioxidant activity has been found to be beneficial in preventing the development of degenerative disorders such as Alzheimer’s and dementia.Additionally, a 2019 study that was published in the “Journal of Food Science and Technology” found that boiling the mushrooms can further enhance their antioxidant activity.
Digestive health: Wood Ear Mushrooms are rich in pre-biotic fibres in the form of beta glucans. These are indigestible fibres that promote the growth of good bacteria (probiotics), in the microbiome. Prebiotic foods are immensely supportive to digestive health, improve metabolic health and can help to boost the immune system.
Immune boosting: β-glucan exopolysaccharides obtained from Wood Ear Mushrooms have immunostimulatory properties. They enhance the activity of phagocytes – immune cells that protect the body by ingesting harmful foreign particles, bacteria, and dead or dying cells. Furthermore, a 2015 study published in the “International Journal of Medicinal Mushrooms” found that the Wood Ear Mushroom was effective at blocking the growth of Escherichia coli and Staphylococcus aureus, two types of bacteria that can cause serious infections in humans.
All good reasons to eat right? Now let’s get to the recipe!
Wood Ear Salad
Ingredients
~4 cups fresh or rehydratedwood ears (trimmed and washed)
~3 cloves garlic (finely chopped)
~1-2 fresh red chili peppers (deseeded and chopped, optional) You can also substitute red pepper for a less spicy salad
~1½ tablespoons Chinese black vinegar
~2 tablespoons soy sauce
~1 teaspoon sugar
~2 tablespoons sesame oil (I add one extra teaspoon of spicy sesame oil)
~1 tablespoon finely chopped scallions (and/or cilantro)
Instructions
In a medium-sized pot, cook the woodears in boiling water for 3-4 minutes. Drain and rinse under cold running water to cool them completely. Set aside and let any excess water drain off. You can also use a salad spinner to remove excess water.
In a large bowl, mix together the garlic, peppers, vinegar, light soy sauce, sugar, and sesame oil until the sugar dissolves.
Next, add the wood ears and mix well. Cover and let marinate in the refrigerator for at least 1 hour. Make sure to stir and mixture again before serving, as the sauce tends to settle to the bottom.
Plate and garnish with the chopped scallion and/or cilantro!
Safety Considerations
There are no known side effects to eating wood ear mushrooms, however wrongly identifying and consuming a toxic mushroom could be fatal. If you are foraging in the wild for your wood ears, make sure you are 100% positive of identification before consuming. If you feel unsafe about harvesting your own, check out your local Asian supermarket. They usually carry fresh and dried woodear mushrooms! View our disclaimer here.
Final thought
This is a delicious recipe that pairs well with grilling dishes. I have taken this as a salad side dish to lots of events and it’s always a hit! Wood ear mushrooms are crunchy with a delicate flavor that adds texture to soups, eggs, stir-fry, salads, dumplings, moo shu pork, etc. It also makes a great conversational dish!
There are many good reasons to start enjoying wood ear mushrooms when you can!
Stay Wild
