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Eat your Spermidine: Shiitake Mushroom Stir Fry Recipe

One of the easiest ways for me to get the valuable polyamines with the unlovely names (you know what I mean: spermidine, spermine and putrescine) into my diet in the colder months of fall is by buying up loads of shiitake mushrooms which are in season and sautéing them simply in some olive oil, garlic, salt & pepper, chicken bone broth and chopped parsley. I sauté them at low heat so as not to expose the olive oil to high heat (it has a low smoke point) and let them simmer until the mushrooms have gone soft and the bone broth has absorbed into them.

I then store this in a large glass jar and over the course of a week, I will dip into my mushroom store as a sauce for rice, pasta, potatoes, salad leaves, lentils and soups.



Shiitake mushrooms (or any mushrooms in season) - 2 lbs
Chopped garlic to taste - around 1-2 cloves
Extra Virgin Olive Oil - 2 Tbsp
Salt & pepper to taste
Chicken bone broth - 2 cups - more can be added if mushrooms look dry


  1. Cut mushrooms in 1/8" slices (~0.3cm)

  2. Heat pan to low heat and add EVOO

  3. Add garlic and sauté until golden

  4. Add chicken bone broth to cover mushrooms - expect that some liquid will evaporate and the rest will be absorbed by the mushrooms

  5. Saute on low heat for anywhere from 15-20 minutes

  6. Season with salt and pepper

  7. Sprinkle with fresh parsley

Serve over lentils, rice, pasta, salad leaves or with other vegetables and be confident you are getting plenty of food-derived spermidine into your diet! 

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