DIY Vitamin D enriched Mushrooms

The main dietary sources of Vitamin D has long thought to be cod liver oil and oily fish.  However, the vitamin D content of mushrooms can  be increased significantly by irradiating with  ultraviolet-B (UV-B) light.

Mushrooms also provide a great source of dietary fibre, a wide range of B vitamins, potassium, calcium, magnesium and selenium.

DIY Vitamin D enriched Mushrooms?

I’ve noticed Vitamin D enriched mushrooms in the supermarkets now.  This process can be undertaken easily at home! Lightly rinse, dry and remove any dirt from 3 cups of assorted (your favourite but I like a blend of Portobello, Shitake, Swiss & Brown) mushrooms.

Sunlight contains UV-B light.   Simply place  sliced mushrooms in one layer on clean trays and leave in a sunny spot (out of the reach of insects) between 10am—4pm.

Keep inside overnight and repeat the exercise the next day.  If not completely dry, finish drying in an oven over a low heat (65C) or in a food dehydrator.

Store dried mushrooms in a glass jar.  Adding 1 tbs of dried rice to the bottom will aid in keeping mushrooms dry.  If dried well, these mushrooms should keep for a year or more.

If you aren’t planning on drying the mushrooms you could leave out for a few hours or an afternoon in the sun to increase the Vitamin D content and use the mushrooms fresh in a salad or other meals.

Use the dried mushrooms in any recipe which calls for dried mushrooms such as risottos or grind to a powder and use as a whole food spice in savoury and sweet dishes.

Add this mushroom powder to a coffee in winter to increase your vitamin D levels!

You may wish to use a UVB light (like a fish tank light) to boost your mushrooms during winter – the process is much quicker.

Mushroom & Coconut Soup

Serves 2

1/2  cup ‘boosted’ mushrooms

1 tbs oil (olive, rice bran or coconut)

2-4 garlic cloves, diced

1/2  onion, diced

I celery stick, diced

1 cup assorted fresh mushrooms (button, Swiss, Portobello or shitake), roughly diced

2-3 sprigs thyme, leaves removed

1 bay leaf

2 cups of coconut milk*

1 –2 tbs tamari or coconut aminos

2 tbs fresh parsley, chopped

1 tbs raw almonds, chopped


Soak dried ‘boosted’ mushrooms for 15 mins in  water.  Drain & reserve liquid and chop mushrooms.

Fry the onion and garlic in oil until slightly translucent.   Add fresh and reconstituted mushrooms, thyme & bay leaf and stir until mushrooms have softened (5-10mins).

Add coconut milk, mushroom liquid & tamari. Bring to a gentle boil and simmer for 5 mins.  Allow to cool slightly and blend until smooth.

Serve garnished with parsley & almonds

*Add enough coconut milk to achieve desired consistency  – some prefer ‘soupier’ soups than others!

References -> this site is amazing!

Urbain, P, Singler, F, Ihorst, G, Biesalski, H & Bertz, H 2011, ‘Bioavailability of vitamin D₂ from UV-B-irradiated button mushrooms in healthy adults deficient in serum 25-hydroxyvitamin D: a randomized controlled trial.’,






Leave a Reply


Bookings can be made online or you can contact us directly via phone or email. Visit our Booking page.


Level 6, 641 Mt Alexander Rd.
Moonee Ponds VIC 3039, Australia
Phone: 0430 394 917

FIND US on the web