Inspired living

Mushrooms Stir-Fry Recipe

Gluten-free Mushrooms Stir-Fry Recipe for your Immune System

Credit: Georgia Harding

Asian mushrooms are such a wonderful immune-supportive food and a great source of vitamin D. This simple stir-fry not only tastes delicious but truly is food as medicine.

Serves: 4



  • 3 eggs, beaten
  • 3 tbsp coconut oil or butter
  • 350g mushrooms (shiitake, oyster, enoki)
  • 2 cloves garlic, sliced
  • 2 carrots, peeled & sliced
  • 6–8 spring onions, white part trimmed & cut into 3cm lengths
  • 10–12 snow peas, halved
  • 1 tbsp black sesame seeds (optional)

  • Sauce
  • ¼ cup tamari
  • 1 tbsp mirin
  • 1 tsp sesame oil
  1. Make sauce by combining all ingredients in small bowl.
  2. Beat eggs in small jug with 1 tbsp sauce.
  3. Heat non-stick or cast-iron pan or wok over moderate heat and add egg. Cook into rough omelette and, once firm, set aside and slice into strips.
  4. Heat coconut oil or butter in pan and add mushroom, garlic, carrot and spring onion, stirring well. After a couple of mins, just as mushrooms start to wilt, add remaining sauce, snow peas and sliced omelette.
  5. Cook for a few more minutes, stirring often.
  6. Serve as side dish or with rice or noodles as main meal.


Georgia Harding

Georgia Harding is a naturopath with almost 20 years experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished.
On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories.

Georgia’s ebook Rise and Shine: A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make.