Immune Boosting Shitake & Veg Stir Fry

Aug 25, 2018 | Nutrition


Immune Boosting Recipe by Casey Conroy

Shitake & Veg Stir Fry

Casey Conroy
Holistic Dietitian & Nutritionist

Here is one of my favourite winter recipes, using the principles of traditional Chinese medicine, and based on a recipe from my Chinese-malay mum! It’s quick, easy, and most importantly, delicious. And it’s vegan so everyone can enjoy this one!

Shiitake mushrooms (Lentinula edodes) were a favourite ingredient in my mum’s Chinese cooking while I was growing up, and I still love them today. They’re packed with flavour, have a great chewy texture and make an incredible meat alternative.

Their powerful immune-modulating and anti-tumour actions make them ideal as an adjunct therapy in cancer, for fibromyalgia and chronic fatigue syndrome. Other medicinal mushrooms include maitake, reishi, and chaga. I often wonder how different our collective state of health would be if we routinely offered our kids traditional foods like these? I also chucked a little Korean ginseng (Panax ginseng) in for extra mum-staying power!

Serves 4


  • 1/4 cup tamari (gluten-free soy sauce)
  • 1 tablespoon coconut oil
  • 1 teaspoon toasted sesame oil
  • 2-inch piece ginger, minced
  • 3 garlic cloves, minced
  • 1 teaspoon chilli paste (optional)
  • 1 large carrot, chopped
  • 1 onion, chopped
  • 2 spring onions, chopped
  • 1 cup broccoli florets
  • 1/2 cup okra, trimmed
  • 1 cup wombok cabbage, sliced
  • 1 cup eggplant, sliced
  • 1 cup sliced and dried shiitake mushrooms (Lentinula edodes)
  • 1 teaspoon Korean ginseng (Panax ginseng) root, sliced and dried OR powdered (optional)


    1. Place dried shiitake mushrooms into a bowl and pour boiling water over the top. Let them sit for 15 minutes while you chop the veggies, then drain and set mushrooms aside.
    2. Into a wok over medium-high heat, heat coconut oil. Add ginger, onions, drained mushrooms, and carrots and let cook for 1 minute. Add ginseng, garlic, chilli, eggplant, okra, broccoli, and wombok. Put a lid on wok and let cook for 4 to 5 minutes. Toss and continue to cook and toss without a lid for another 2 minutes.
    3. Add sesame oil and toss again. Cook for another 3 minutes until liquid has cooked off and vegetables are tender.
    4. Top with chopped spring onions and serve with brown rice for a warming, hearty, and immune-boosting meal!


    You don’t need all of these veggies, whatever you have in the fridge will do. These are just some of my favourite asian veggies and it happens to be market day today, so I could get them all!

    You can buy good quality organic shiitake mushrooms and Korean ginseng online, here. Alternately, find them at any asian grocery store or sometimes in the asian section of the supermarket.


Sign Up to our Newsletter

Keep up to date with what’s new and events at The Living Well Studio



As per the government health guidelines on the 22nd of March 2020 non essential services will be closed. This does not include us. While we are still open for our usual services we will be practicing strict and heightened hygiene measures during this time to prevent further spread of COVID-19.

From the PM’s address today, we want to be clear we are not a gym. We are a health care practice, that provides services to optimise health and reduce pain from musculoskeletal injuries and conditions. Our studio team are ensuring complete high grade sanitisation of props and equipment that will only be single person use for each session, and ensuring social distancing. The staff and studio have had no connection to the COVID-19 at this time.

As per the government health guidelines we will not allow access to our services if you answer “yes” to any of the below:

Have you been overseas in the last 14 days?
Have you been in contact with anyone who tested positive for COVID-19 in the last 14 days?
Do you have a dry cough, shortness of breath, fever or sore throat?
If answered yes to any of the above, please call the COVID-19 hotline on 1800 020 080.

We ask patients who are at risk to please let us know before your appointment so we can discuss your position. This includes immune-suppressed, the elderly and those who have been in high-risk areas. We also ask that you call the clinic if you do develop COVID-19 or have come in contact with someone who has so we can act according to the government recommendations.

For all treatments, our linen is being changed for every client and a wipe down of all equipment used. We ask that you remain in your car until your treatment time to minimise patient to patient contact in the waiting area. We also ask that you use ‘tap and go’ for your payment method rather than cash. Also we will not require you to sign your health fund slip to minimise cross use of pens between staff and patients. All our door handles and surfaces are regularly being cleaned during the day.

We ask everyone who comes in for group therapy sessions.

Bring a large towel and socks.
Keep 1.5m distance between yourself and others.
Wash your hands before and after the class.
If you need to cough or sneeze, cover your face and wash or sanitise hands immediately.
If you wish to wear gloves we have them available for you.
Online and Telehealth will be an option in the very near future….watch this space.

We are understanding of each and everyone’s individual position and we deeply care for your health and encourage everyone to take steps to keep strong and healthy at this time. Please feel free to call or email our staff to voice your concern and receive guidance. We are dedicated to informing you of our position and future movements in relation to Covid-19.

Thank you for your cooperation and support.

TLWS Management team.