Tamara Duker Freuman, MS, RD, CDN
The Bloated Belly Whisperer

Recipes Index

I like to cook. And I'm undaunted by the challenge of cooking for folks with restricted diets for reasons of celiac disease, digestive intolerances or allergies. Some of my favorite recipes are housed here-- feel free to poke around and see what looks good!

Roasted Maitake Mushrooms

(image T. Freuman)

(image T. Freuman)

I’ll be the first to confess that elaborate mushrooms scare me a bit. The otherworldliness of enokis, the meatiness of King Trumpet stalks, the sponge-like texture of Lion’s Manes.

But I’ve been served Hen of the Woods enough at high-end restaurants to know that something delicious would await me if I could just bring myself to push past the awkwardness of our first face-to-face kitchen encounter. So I did. And I’m glad.

If the name Hen of the Woods doesn’t sound familiar, perhaps you’ve encountered this mushroom elsewhere under its Japanese name, Maitake? Maitakes get a lot of good press for their high antioxidant content, and they’ve even shown promise as a food with cancer-preventive potential.

We’re going to skate past the question of “why” to roast Hen of the Woods mushrooms, because the answer is quite obvious. In short:

  • They’re a delicious umami bomb
  • They make mundane foods like polenta, plain pasta, mashed potatoes or burgers extremely fancy
  • They’re insanely nutritious and are a part of your balanced, inflammation-taming, disease-preventing diet
  • You’re getting sick of roasting cauliflower

Now: Hen of the Woods mushrooms grow in a log-like cluster (below, top) that can be a bit intimidating. But once you approach the cluster with a knife, you can cut off little florets that have such a strong resemblance to cauliflower, that you’ll feel comfortable in no time (below, bottom).  As you take apart the mass of mushrooms into smaller florets, use your finger or a paper towel to dust off any little clusters of dirt embedded among the stalks.



Once you have the mushroom cluster cut down into florets, the rest is a cinch. Toss the florets in olive oil to lightly coat and sprinkle with salt. Arrange on a parchment paper lined baking tray. Roast in a 425 degree oven. Check on them after 10 minutes; smaller pieces may already be crisp on the edges. Remove these from the tray and put the tray back in the oven for another 3-5 minutes to get the larger pieces a little bit crispier. Remove from oven and serve!