Nametake: The 10-Minute Japanese Gut-Health Superfood（なめたけ）
Nametake is a glossy, savory, and slightly sweet Japanese mushroom condiment bursting with Umami. While you may often see it sold in small glass jars at Asian grocery stores, making it at home is incredibly easy, budget-friendly, and much healthier!
Nametake is a traditional Japanese side dish made by simmering Enoki mushrooms in a blend of soy sauce, sugar, and mirin. In Japan, it has long been a beloved “Tsukurioki” (fridge staple) that families keep on hand for daily meals.
As a Registered Dietitian, I highly recommend Nametake for two major reasons:
- A “Gut Health” Hero: In Japan, the “slimy” or silky texture of certain foods is closely associated with health. This texture comes from mucilage and specific dietary fibers like β-glucan, which are essential for maintaining a healthy gut environment. As gut health becomes a global wellness priority, Nametake is being rediscovered as a natural, plant-based functional food.
- Versatile Kitchen Staple: While the classic way to enjoy Nametake is over a bowl of hot steamed rice, its potential is limitless! Try it as a topping for Avocado Toast, mix it into salad, serve it over chilled tofu (Hiyayakko), or use it as a savory sauce for pasta.
🥗Refreshing Nametake & Okra Salad
This is a simple, refreshing salad made with Nametake, Okra, and Grated Daikon Radish.
- Seasoning: I usually dress it with Ponzu (a citrus-based soy sauce) for a zesty finish.
- Pro Tip: Sometimes, I add a splash of Mentsuyu (Japanese soup stock) for a deeper, more savory Umami flavor.
It is incredibly light and refreshing, making it the perfect side dish that you can keep eating without ever getting tired of it!
Understanding the Ingredient: Enoki Mushrooms
Did you know that wild Enoki mushrooms look quite different from the white ones in stores?
- The Natural Look: Wild Enoki produces melanin to protect itself from UV rays, giving it a brown color. They are often called “Yukinoshita” (Under the Snow) because they thrive in the cold winter.
- Cultivation: The slender, milky-white Enoki we usually see is cultivated in dark, temperature-controlled environments year-round.
Why You Should Freeze Your Enoki
As a dietitian, my top tip is to freeze your Enoki mushrooms!
- Increased Umami: Enoki contains an enzyme called nuclease that creates Guanylic acid (an Umami component). This enzyme becomes active when the cell walls are broken down by freezing or heating.
- Health Boost: Freezing also helps your body absorb “Mushroom Chitosan,” a component currently being studied for its anti-obesity properties.
- Convenience: Mushrooms are sensitive to moisture, so there is no need to wash them. Simply cut off the roots, place them in a bag, and freeze. They last about one month in the freezer and can be tossed directly into soups or pans without defrosting!
Nametake vs. Nameko: Don’t Get Confused!
It is easy to mix these two up, but they are quite different:
- Nametake: The name of the prepared dish (seasoned Enoki mushrooms).
- Nameko: A specific species of mushroom that is naturally slippery. It is a popular ingredient for Miso soup but is not the same as Nametake.
A Quick Guide to Edible Mushrooms
Here is a list of commonly used mushrooms in Japanese cuisine and beyond:
- Enoki: Long, thin white mushrooms with a crunchy texture.
- Eringi (King Oyster): Thick, meaty stems; great for grilling.
- Nameko: Small, amber caps with a natural silky glaze.
- Wood Ear (Kikurage): Often found in ramen; prized for its snappy texture.
- Shimeji (Brown/White Beech): Grown in clusters with a nutty flavor.
- Button Mushroom: The classic versatile white mushroom.
- Shiitake: Famous for its deep, savory Umami.
- Maitake (Hen of the Woods): Frilly edges with a distinct earthy aroma.
- Oyster Mushroom: Delicate, petal-like caps.
- Matsutake: A highly prized, seasonal delicacy with a spicy-pine scent.
Why You Should Add Mushrooms to Your Menu
Mushrooms are not just delicious; they are nutritional powerhouses!
- Immune Support: All mushrooms contain β-glucan, a type of dietary fiber known to enhance immune function and offer cancer-suppressing properties.
- Diet-Friendly: They are very low in calories but rich in dietary fiber, making them perfect for weight management.
- Budget-Friendly: Most mushrooms are cultivated year-round, so their prices stay low and stable regardless of the season.
Registered Dietitian’s Tip: Since they are affordable and nutrient-dense, try to include a variety of mushrooms in your weekly meals to support your long-term health!
NUTRITION FACTS (Per Batch & Serving)
Total Batch (全量)
- Calories: 334 kcal
- Protein: 10.1 g
- Total Fat: 0.4 g
- Total Carbohydrate: 73.6 g
- Salt Equivalents: 8.8 g
Per Serving (per 85g)
- Calories: 67 kcal
- Protein: 2.0 g
- Total Fat: 0.1 g
- Total Carbohydrate: 14.7 g
- Salt Equivalents: 1.8 g
INGREDIENTS (5 Servings) : Nametake
- Enoki Mushrooms: 200g – 400g (I used 500g raw Enoki to get 430g cooked)
- ☆ Sugar: 20g
- ☆ Soy Sauce: 60g
- ☆ Mirin: 60g
- ☆ Grain Vinegar: 16g
- ☆ Water: 50g
How to make Nametake
- Cooking Instructions
- Prep the Mushrooms: Use a knife to cut off the bottom root section of the Enoki mushrooms. Cut the remaining stalks into bite-sized pieces if they are very long.
- Combine Ingredients: Place the Enoki mushrooms, sugar, soy sauce, mirin, vinegar, and water in a medium pot.
- Bring to a Boil: Heat over medium heat until the mixture starts to boil.
- Simmer: Once boiling, reduce the heat to low. Let it simmer, stirring occasionally to prevent sticking.
- Cool & Store: Once the liquid has thickened and coats the mushrooms beautifully, turn off the heat. Transfer to a clean, airtight container and let it cool before refrigerating.
📖Related Link: Read the Japanese version of this article here! [なめ茸：10分でできる日本の腸内環境改善スーパーフード]
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