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Get your vitamin D from D-licious mushrooms

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...


According to a new study in the Journal of the American Heart Association, only 10 percent of Americans currently have optimal blood levels of vitamin D - an essential vitamin that helps strengthen bones, decreases the risk of heart disease and some cancers, and is associated with immune support.

You can get vitamin D from exposure to sunlight — your body manufactures it in response to ultraviolet light — and, you can get it from some foods, such as fortified milk, fish, and, believe it or not, mushrooms.

Including more mushrooms in your diet, particularly in the winter months when daylight is shorter, may even help you reduce your chances for developing Seasonal Affective Disorder (SAD).

To help you reach your daily quota of vitamin D and boost your health, give the following mouthwatering mushroom recipes a place on your table. Recipes are courtesy of the Mushroom Council.

EAT YOUR 'SHROOMSMushroom Veggie Frittata

Serves 6

3 tablespoons olive oil
1/2 pound white button mushrooms, sliced
1/2 pound crimini mushrooms, quartered
1 large onion, sliced
1 clove garlic, chopped
1 cup diced tomato
1/2 cup chopped black olives
8 eggs
1/4 cup milk
3 tablespoons all-purpose flour
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon black pepper

Preheat oven to 350° F. Heat olive oil in large non-stick skillet over medium-high heat. Add a single layer of mushrooms and onions and cook, without stirring, for about five minutes or until mushrooms become red-brown on one side. Turn ingredients and cook about four minutes more, then add garlic and continue cooking for one minute. Stir in tomatoes and olives. Break eggs into a large mixing bowl and whisk to break the yolks. Add milk, flour, baking powder, salt and pepper and whisk to thoroughly combine. Batter will be slightly lumpy. Pour into skillet over vegetable mixture and stir until eggs and vegetables are combined. Continue cooking until the edges begin to set, about 2 to 3 minutes. Transfer to oven and bake until golden brown, about 30 to 40 minutes. Slide onto serving platter, face up, and serve.

Mushroom Primavera with Spaghetti Squash


1 1/2 tablespoons sliced Kalamata olives
3/4 cup crumbled, fat-free feta cheese
1 cup cherry or grape tomatoes, halved
2 teaspoons minced garlic
1 cup chopped onion
1 pound white button mushrooms, sliced
1 tablespoon olive oil
1 spaghetti squash (about 3 pounds)
1/2 cup chopped fresh basil, plus more for garnish

With the tip of a knife, pierce squash in about 5 places. Place on paper towel in microwave and cook on high for 10 minutes, or until squash has softened. When cool enough to handle, cut squash lengthwise and remove seeds with a spoon. Remove the spaghetti-like strands of squash with a fork, set aside and cover to keep warm (or reheat in microwave at serving time).

Heat oil in a large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Stir in onion and garlic and cook for 3 more minutes, until onions are softened. Add tomatoes, cheese and olives and cook about 3 minutes longer, until mixture is hot and bubbling. Remove pan from heat and stir in basil. Divide squash among 4 shallow serving bowls. Spoon sauce over spaghetti squash and garnish with additional freshly chopped basil. Serve immediately.

For more mushroom information and recipes, visit:

Mushroom Council
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