Today we are making a cholesterol-rich meal, but after days of low cholesterol consumption we can now afford it. I am also going to explain another myth and reality issue that is very important when we cook for the little ones in the house.

But first, lets make the dish.

Ingredients for Shitake Mushrooms with Eggs & Shrimp

200 mg of Shiitake mushrooms.
½ lb of shrimp, raw, peeled
3 eggs, beaten
½ onion
2 garlic cloves
Olive oil
Salt, pepper

Shitake Mushrooms with Eggs & ShrimpIn a saucepan heat 4 tablespoons of olive oil. Add the cut onion and garlic and cook on medium for 3 minutes. Add the chopped mushrooms and stir for about 5 minutes. Add the shrimp and cover, cooking for about 15 minutes, stirring frequently. Add the eggs and stir while cooking for about 5 more minutes. Add salt and pepper to taste.

Shitake Mushrooms with Eggs and shrimpAlthough eggs are traditionally a breakfast dish, the reality is that they are a balanced source of protein the body can use for energy at any time of the day. This dish in particular is a complete meal in and of itself and is ideal for lunch or dinner.

Shiitake mushrooms are native of East Asia, but they have been used by many cultures over the years. Folk medicine attributes them with the ability to improve the immune system and possessing anti-tumor properties. Part of those claims are certain, since mushrooms (fungi) are the source of penicillin, cephalosporins, ciclosporin and even the famous statins used to lower cholesterol. They also make vitamin D when in contact with sunlight.

Ancient civilizations used mushrooms for their nutritional and medicinal properties, but our own civilization continues to investigate their properties, with on-going research at the University of California Davis and Memorial Sloan Kettering Cancer Center. We do know that mushrooms have antioxidant properties, they help to lower blood sugar and cholesterol and they contain vitamin D.

Shrimp is a crustacean high in cholesterol. Interestingly, studies show its consumption doesn’t impact the level of cholesterol in blood very much. Again, Mother Nature combined a food source rich in cholesterol with an abundance of Omega 3 fatty acids which it is in charge of lowering. Another proof of the value of good nutrition: good food provides what the body needs the way our body can process it, making it difficult to outsmart nature.

The same goes on for eggs. For years our fat-free mentality removed eggs from a healthy diet alleging a bad effect in blood cholesterol. But eggs remain a great source of protein for the growing body and an excellent supply of vitamin B-12, phosphorus and selenium. Because of its nutritious completeness, they are very satisfying and can keep kids full and attentive at school for hours.

Eating one egg every day is a good, healthy practice for most healthy people.

What do we get when we mix Shiitake mushrooms with eggs and shrimp? We create a complete meal that is also easy to make.

The addition of a salad and a piece of fruit at the end makes for a perfect meal. Remember, adding fiber to the meal helps to lower cholesterol, which keeps us energized, and focused.

About the Author

Dr. Katalenas

Dr. Katalenas is a pediatrician and owner of The Pediatric Center of Round Rock and the author of the book "The Step Up Diet: From Scratch… The Quality, Quantity, and Timing Solution to Childhood Obesity", a guide to healthy cooking and eating for busy families.