Stir-fried Celery with Shiitake Mushrooms

Main Ingredients

• Celery 200g (approx. 3-4 stalks, either Western or Chinese celery)
• Fresh shiitake mushrooms 150g (or dried shiitake 20g, rehydrated to approx. 60-70g)
• Ginger(julienned or sliced) 10g
• Garlic(sliced or minced) 3 cloves
• Cooking oil 15-20ml
• Light soy sauce 10-15ml (approx. 1 tbsp)
• Oyster sauce 5-10ml (approx. 1 tsp)
• Salt 3g
• White sugar 3g
• Ground white pepper a pinch
• Spring onion 1 stalk (cut into sections, for garnish, optional)

Steps

1. Celery: Remove the roots and leaves (tender leaves can be reserved for garnish). Wash and cut into 4-5cm sections. If using Western celery with thick stalks, split them lengthwise before cutting. Bring a pot of water to a boil, add a pinch of salt and a few drops of oil. Blanch the celery for about 30-40 seconds until the color turns bright green and it's just cooked. Immediately transfer to cold water (to preserve crispness and color), drain, and set aside. Shiitake mushrooms: Clean fresh mushrooms, remove the stems, and slice into 0.3-0.5cm thick pieces. If using dried mushrooms, soak in warm water for 2-3 hours until fully rehydrated, squeeze out excess water, and slice (the soaking liquid can be reserved as stock). Aromatics: Julienne or slice the ginger; slice or mince the garlic; cut the spring onion into sections.

   

2. Heat a wok or skillet over medium heat with 15-20ml of cooking oil. Add the ginger and garlic, and stir-fry over low heat until fragrant. Add the mushroom slices and stir-fry over medium heat for about 2-3 minutes until they soften, turn slightly golden, and release their rich aroma.

   

3. Add the blanched and drained celery to the wok. Turn the heat to high and stir-fry quickly for about 1-2 minutes to combine with the mushrooms.

   

4. Add light soy sauce, oyster sauce, salt, and sugar along the edge of the wok. Continue stir-frying over high heat for about 30-60 seconds until the seasonings coat all the ingredients evenly. Sprinkle with a pinch of ground white pepper, toss well, and turn off the heat. Transfer to a plate and garnish with spring onion sections if desired.

   

TCM Notes

Celery: Cool in nature with a sweet and slightly bitter taste, acts on the Liver, Stomach, and Lung meridians. Per 100g, celery contains 1.2-1.6g of dietary fiber and 260mg of potassium, along with flavonoids like apigenin and apiin. In TCM, it is known to calm the liver, clear heat, dispel wind, eliminate dampness, lower blood pressure, and calm the spirit. Modern studies show that butylphthalide compounds in celery help relax vascular smooth muscle and support blood pressure reduction. Shiitake mushrooms: Neutral in nature and sweet in taste, acts on the Spleen, Stomach, and Lung meridians. Rich in lentinan (a polysaccharide), dietary fiber (approx. 3.3g per 100g), B vitamins, ergosterol, and minerals like calcium, iron, and zinc. Lentinan enhances macrophage activity and boosts immunity; dietary fiber helps regulate blood lipids and slow post-meal blood sugar spikes. Together, they achieve the effects of calming the liver, lowering blood pressure, strengthening the spleen, supplementing qi, regulating blood lipids, and calming the spirit. This dish is extremely low in calories (approx. 40-50 kcal per 100g), high in fiber, and cholesterol-free – an ideal vegetable dish for lowering blood pressure and promoting weight management.

Suitable for：Those with hypertension, hyperlipidemia, coronary heart disease, and other cardiovascular conditions (as adjunct dietary therapy) Those with mild hyperglycemia or needing to manage post-meal blood sugar (high fiber slows sugar absorption) Those with chronic constipation or slow intestinal motility (celery is rich in dietary fiber) Those with obesity or undergoing weight management (low-calorie, high-satiety) The general population as a daily healthy vegetable dish Office workers with sedentary lifestyles or prone to edema (celery promotes diuresis and sodium excretion)

Not suitable for：Those with Spleen-Stomach deficiency cold or loose stools: Celery is cool in nature; excessive consumption may worsen diarrhea and abdominal pain Those with low blood pressure (consume with caution) : Celery has a significant blood-pressure-lowering effect; excessive intake may cause dizziness and fatigue in hypotensive individuals Those with wind-cold colds or chills: Consuming cool-nature foods during cold-pattern illnesses may hinder the expulsion of pathogens Those with renal insufficiency and hyperkalemia: Celery is high in potassium – strict intake control is required Those allergic to celery or shiitake mushrooms Those currently experiencing diarrhea: Dietary fiber may further irritate the intestines Post-surgery or menstruating women (consume with caution) : Celery is cool in nature; those with deficient constitutions should consume in moderation or avoid