As we slowly emerge from winter, your stores of vitamin D might be a bit on the low side. This essential nutrient is most readily available to us through sunlight. That’s why it’s to take vitamin D supplements in the winter months.
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But there are a few foods that can contribute to your vitamin D requirements. Among the few vegan sources are fortified foods such as plant-based milk, or mushrooms if they are grown under UV light.
Adding mushrooms into your diet, alongside supplementation, can also give you a vitamin D boost, so here are 14 delicious completely vegan recipes to help you do just that.
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Why do we need vitamin D?
Vitamin D supports a number of essential functions in the body. These include supporting the immune system and improving calcium absorption, which we need for bone health. Vitamin D also helps muscle function.
Deficiencies in vitamin D are an increasingly common health problem. In children this can lead to them developing bone deformities such as rickets. In adults, it can contribute to osteomalacia, the softening of the bones.
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Vitamin D deficiency has also been incidence of inflammatory autoimmune diseases, such as rheumatoid arthritis and multiple sclerosis.
How much vitamin D do mushrooms contain?
Adults need of vitamin D a day. If mushrooms have been exposed to UV light, 100 grams all of this daily vitamin D requirement. This is more than what can be found in most foods containing vitamin D.
In countries including the US, Ireland, The Netherlands, and Australia, some large commercial mushroom growers their mushrooms to UV light. The levels of vitamin D in dried mushrooms can also be increased to nutritionally useful amounts through exposure to UV-B light. This practice is not currently widespread, however.
Many supermarkets label their mushrooms as enriched with vitamin D. It’s worth opting for these to be sure your mushrooms contain a good amount. , , and are among retailers that identify the vitamin D levels in some of their mushrooms.
In addition to vitamin D, mushrooms are a good source of B vitamins, selenium, potassium, copper, and zinc.
Always consult your doctor if you’re worried about your vitamin D levels
Mushroom recipes
Mushroom Bourguignon With White Bean Mash & Kale Crisps
Mushrooms work great as a replacement for beef in bourguignon due to their rich, umami flavor and substantial texture. Made with red wine, herbs, and vegan lardons, this recipe by Viva! has a rich, deep flavor. The white bean and potato mash adds a hit of protein, while the kale crisps provide some crunch and extra iron.
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Creamy Stroganoff
This recipe from Lucy Johnson, AKA , includes mushrooms and vegan “beef” strips well-seasoned with shallots, stock, and parsley. Comforting and creamy, it can be served with rice, pasta, grains, or even big chunks of fresh bread.
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One-Pot Vegan Mushroom Pie
This pie is the ultimate comfort dish. Topped with thin slices of potato, its full of hearty mushrooms and flavored with red wine. A tablespoon of balsamic vinegar will work just as well as wine if you prefer an alcohol-free option.
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Wild Mushroom Loaf
brings you this alternative to a classic nut roast as the centerpiece of your Sunday dinner. Packed with veg, a mix of mushrooms and, yes, some nuts, it’s healthy as well as delicious. Bake it in a loaf pan and serve with all the trimmings.
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Lentil And Mushroom Wellington
Lentils and mushrooms work beautifully together in this wellington by Romy London. Rich in protein and fiber, it’s also a healthy alternative to the traditional beef wellington. Wrapped in puff pastry, this will make a hearty main for any roast dinner.
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Garlic Butter Mushroom Scallops
Another one from Romy London. These succulent king oyster mushroom “scallops” would make a wonderful dinner party starter. Scoring the tops in a criss-cross pattern lets the flavors and heat in as they fry. When done they will be a beautiful golden brown.
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King Oyster Mushroom Nigiri
This vegan take on nigiri by uses king oyster mushrooms to replace fish. The mushrooms have a satisfying chewy texture that works perfectly with the sticky sushi rice.
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Creamy Brussels Sprout And Mushroom Lasagne
Brussels sprouts and mushrooms might not be the usual ingredients you would expect to find in a lasagne, but they work brilliantly. With a tofu ricotta cheese and garlic vegan béchamel sauce, this dish by is amazingly creamy and filling.
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Vegan Mushroom Lentil Risotto
Lentils and mushrooms team up again in this risotto dish by . Nutritional yeast, white miso paste, and mushroom or vegetable broth add further depth and richness. Risotto has a bit of a reputation for being a lot of effort, but this one comes together in 40 minutes and is totally worth it.
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Meaty Vegan Wellington
This tasty wellington from would make a great main for any special occasion. Mashed up vegan burgers are surrounded by a mushroom and chestnut mixture and wrapped in ready-made puff pastry. Meaty and filling, this will impress your dinner guests.
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Cheese, Bacon, And Apple Stuffed Mushrooms
These stuffed mushrooms would make great canapés for a party. The recipe uses Portobellini mushrooms – mini Portobellos – stuffed with a mixture of vegan sausage and bacon, diced apple, and a generous amount of vegan cheese. They are easy to assemble and bake in the oven, leaving you free to get on with other party prep.
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Leek, Mushroom, And Blue Cheese Quiche
This vegan take on quiche from Viva!’s Vegan Recipe Club swaps uses tofu and vegan cream cheese in place of the usual eggs and dairy. The recipe includes instructions for making the pastry, but you can also cheat and buy it ready-made if you’re short on time.
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Cheese And Mushroom Omelette
BOSH’s recipe for a cheesy mushroom omelette uses silken tofu in place of eggs. The mushrooms are first fried with soy sauce and liquid smoke, giving them an even richer flavor. Serve with a handful of chives and spring onions.
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Creamy Mushroom Hummus
An unexpected but tasty use of mushrooms comes from . This hummus still uses chickpeas as a base, but topped with a mix of fried mushrooms.
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