The Sunny Side of Mushrooms

Trapped inside…away from sunlight…need…mushrooms!!! Well, that may not be exactly what you’re screaming after being confined to the indoors for weeks; however, stuck indoors away from  sunlight, you’re actually missing out on one of the few sources of vitamin D.

So, what’s that got to do with mushrooms???

Other than sunshine, supplements, and fortified foods, mushrooms are one of only a few food sources containing a substantial amount of vitamin D, and they are the only source of vitamin D you’ll find as you stroll through the produce section of your local grocery store.

Mushrooms contain a plant sterol called ergosterol, which is converted to vitamin D by UV light, similar to how sunlight, when it hits our skin, triggers vitamin D synthesis in our bodies. And what’s great about getting vitamin D from mushrooms? Great taste with no risk of skin damage or melanoma from sun exposure!

Let’s take a moment to shed some light on vitamin D…

Vitamin D is not technically a vitamin, but rather a hormone. While, like a vitamin, it is essential for health, unlike a vitamin, it is produced in the body. Nevertheless, we still call it “Vitamin D”. Hmmm…kind of makes me think of how we call tomatoes, cucumbers, and peppers vegetables rather than the fruits they are. But I digress…

Besides helping the body absorb calcium, which is necessary for building and maintaining strong bones and teeth, vitamin D appears to serve in supporting the immune system.  Research also suggests vitamin D may play a role in prevention of other diseases including cardiovascular disease, dementia, and certain types of cancer.

How about a few ideas for basking in that mushroom goodness and “soaking up” some vitamin D?

The variety of mushrooms and methods of preparing them are nearly endless. Following, are a few ideas for dishing up those you’re more likely to find in your local produce or Asian grocery store:

Beech (Clamshell) – Crunchy texture. Sweet, buttery, some would say nutty flavor

• Nice roasted or sautéed in butter and garlic and lightly seasoned with thyme
• Adds flavor and texture to miso soup or Japanese ramen and udon noodle dishes

Crimini (Baby Bella) – Firm texture. Deep, earthy flavor.

• Holds up alongside peppers, onions, and eggplant brushed with olive oil and roasted on skewers
• Perfect stuffed with peppers, onions, breadcrumbs and cheese

Enoki – Crunchy texture. Subtle flavor

• Soak up the flavor of your broth-based soup and add texture with this mild, crunchy mushroom variety
• Sautéed with garlic, thyme, and olive oil and finished with a touch of butter…yum! You’ll be certain to regularly want these on your grocery list

Maitaki (Hen of the Woods) – Strong aroma. Woodsy flavor

• Seared in olive oil until lightly golden and slightly crisp, then seasoned with salt and pepper… you’ll feel like you’re serving a dish made by a gourmet chef!
• Perhaps a splurge, but worth it, when you replace the white button mushrooms in your frittata recipe with this wild variety

Oyster – Velvety texture

• Breaded and fried, they make a tasty plant-based alternative to fried calamari
• Great added to broth-based soups and Asian soups such as Tom Yum and Egg Flower

Portabella – Meat-like texture and flavor

• Fabulous thinly sliced, sautéed, and tucked neatly in a corn tortilla, topped with lettuce, tomato, onion, cilantro, and a light sprinkle of cheese…Tacobella!
• Delicious when marinated and grilled. Try a Portabella in place of a beef patty for your next “burger”
• Hearty addition to any pasta dish, with sauce or just a splash of olive oil and a sprinkle of garlic and fresh basil

Shiitake – Meaty texture. Rich, woodsy flavor

• Caramelized and slowly stirred into risotto…puts a creative twist on a traditional dish
• Stir-fried with broccoli…you won’t miss the beef!

White Button – Most popular and widely available in the US. Mild flavor. Easily blends with flavors in mixed dishes

• Simply sautéed with butter, garlic, salt, and pepper…simply delicious
• Sliced and arranged by themselves or with other mushroom varieties atop a thin-crust pizza…you’ll never eat a plain cheese pizza again!
• Rinsed, patted dry, and sliced in halves or quarters, they make a much healthier dipper than tortilla or pita chips