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Enoki Mushrooms: The Superfood You Didn't Know You Needed

There’s a tiny, uniquely-shaped mushroom taking the world by storm, and for good reason. Let’s take a look at why enoki are so good for us, plus, get your apron out – we’ve got a delicious recipe that platforms these powerhouse mushrooms. 

Enoki mushrooms, also known as enokitake, are a type of edible mushroom with long, thin stalks and small caps. Despite their delicate appearance, enoki mushrooms offer several impressive health benefits. Enoki mushrooms have a long history of culinary and medicinal use in traditional Asian cuisines, having first been cultivated in Japan. They are popular for their delicate taste, crunchy texture and health benefits – in their natural habitat, enoki mushrooms are often found growing on trees, particularly on dead or dying hardwood trees. But that doesn’t mean you need to go mushroom picking to find them! In fact, these mushrooms can be found around the world, and you’ll probably stumble upon them in your local supermarket. Let’s find out why you’ll want to.

Nutritional Powerhouse

Enoki mushrooms might be small, but they pack a powerful nutritional punch. They are low in calories and carbohydrates while being rich in essential nutrients. Enoki mushrooms are an excellent source of B vitamins, including riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), and folate (vitamin B9). These vitamins play a crucial role in energy metabolism, nervous system function, and overall well-being. Enoki mushrooms also contain minerals such as potassium, copper, and selenium, which are essential for various physiological processes, not to mention the benefits these mushrooms hold for our blood-sugar levels. A study indicated the effects of enoki mushroom polysaccharides (types of carbohydrates) on blood-sugar levels in mice with type 2 diabetes, finding they could help regulate blood-sugars and improve insulin sensitivity.

Immune Booster

Enoki mushrooms contain bioactive compounds that are believed to have immune-boosting properties. One such compound is beta-glucan, a type of dietary fibre found in mushrooms that has been shown to have immunomodulatory effects. Beta-glucans in enoki mushrooms can stimulate immune cells, enhancing their activity and promoting the body's defence against infections. Regular consumption of enoki mushrooms may contribute to a stronger immune system and increased resistance to illnesses. Research from the journal Molecule found that the polysaccharides in these mushrooms had significant immune-boosting effects, proving that these tiny wonders pack an impressive punch.

Antioxidant and Anti-Inflammatory Benefits

Enoki mushrooms are a good source of antioxidants, which protect the body's cells from oxidative stress and inflammation caused by free radicals – AKA, flames to diseases like cancer, autoimmune conditions and obesity. Antioxidants play a crucial role in reducing the risk of chronic diseases and supporting overall health, and that’s where enoki comes in – research published in 2014 examined the antioxidant activity of enoki mushroom extracts, finding that enoki mushrooms contained various phenolic compounds and exhibited strong antioxidant properties, which could help protect cells from oxidative stress. Phenolic compounds are strong antioxidants found in a number of nutritious foods – from berries and green tea broccoli, so that puts enoki mushrooms in exceptionally good company. It’s these healthful properties that may also help reduce our risk for cancer, with one study finding enoki extracts inhibited the growth of human colon cancer cells and induced apoptosis (cell death) in these cells, suggesting potential anticancer properties.

Note: While enoki mushrooms offer health benefits, it's essential to cook them thoroughly before consuming, as raw mushrooms may be challenging to digest. Cooking enoki mushrooms not only enhances their flavour but also ensures that any potentially harmful microorganisms are eliminated.

Enoki Mushroom and Tofu Noodle Soup



  • 150g enoki mushrooms, cleaned and trimmed
  • 200g firm tofu, cubed
  • 100g rice noodles (or noodles of your choice)
  • 4 cups vegetable broth
  • 2 cloves garlic, minced
  • 1 small piece of ginger, sliced
  • 1 tablespoon wakame seaweed
  • 2 tablespoons soy sauce (or tamari for a gluten-free option)
  • 1 tablespoon miso paste
  • 1 teaspoon sesame oil
  • 1 teaspoon olive oil
  • 1 teaspoon chilli garlic sauce (adjust to taste)
  • 2 green onions, sliced (for garnish)
  • Fresh cilantro, chopped (for garnish)
  • Lime wedges (for serving) 


  1. Cook the rice noodles according to the package instructions. Drain and set aside.
  2. In a large pot, heat the olive oil over medium heat. Add the minced garlic and sliced ginger. Sauté for about a minute until fragrant.
  3. Add the vegetable broth to the pot and bring it to a simmer.
  4. Stir in the soy sauce, miso paste, and chilli garlic sauce. Let the broth simmer for a few minutes to allow the flavours to meld.
  5. Add the cubed tofu to the broth and let it simmer for about 5 minutes, allowing the tofu to absorb the flavours.
  6. Add the cleaned enoki mushrooms and wakame seaweed to the pot and cook for an additional 2-3 minutes, or until the mushrooms are tender.
  7. Stir in the sesame oil for an added layer of flavour.
  8. To serve, place a portion of cooked rice noodles in each bowl.
  9. Ladle the hot enoki mushroom and tofu broth over the noodles.
  10. Garnish with sliced green onions and chopped cilantro.
  11. Serve the soup with lime wedges on the side for a burst of citrusy freshness. 

Miss the days of being a fun guy? Well, it’s not just about eating fungi to get your mojo back – there are a host of elements that affect your mental and physical health, and it all starts in your gut. Our ALL NEW 21-Day Gut Rebalance Program kicks off soon with delicious, nourishing recipes and exclusive expert content to support you on your way to better health. Whether it's constipation, bloating or even stress that's got you down, it could be your gut warning you that you're missing out on the gut-nourishing foods that help us thrive. We'll show you the ins and outs of healing, from the benefits of probiotics and prebiotics to the inflammation-busting foods you should be eating. Take a look at some of the exciting new recipes on the program:

  • Pork Kimchi Dumplings
  • Homemade Sourdough Bread
  • Miso-Baked Salmon
  • Tempeh Satay
  • Chinese Beef + Broccoli
  • Chocolate Chia Smoothie Bowl

And that's not even scratching the surface! We're selling out fast so don't wait, sign up now!


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