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

Method

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

http://www.fungi.com/blog/items/place-mushrooms-in-sunlight-to-get-your-vitamin-d.html -> 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.’,

 

 

 

 

 

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