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Deficiency of Vitamin D has become a global concern in recent times. People are struggling to obtain the recommended amount of Vitamin D. Sunlight is considered the greatest source of this nutrient. However, it can be challenging to meet the requirement especially in the winter season or for those individuals to spend their time mostly indoors.
However, nature has provided us with a natural source of Vitamin D and that is mushrooms. It is highly nutritious and delicious. The fungi known for its unique nutritional profile, can boost the Vitamin D content in the body. Varieties of mushrooms, such as shiitake and maitake, are an excellent dietary source of vitamin D for those who may have limited sun exposure or face challenges in obtaining this crucial vitamin from other food sources. Incorporating mushrooms into one's diet can contribute significantly to maintaining healthy bone density, supporting immune function, and promoting overall well-being. This article will provide six recipes made from mushrooms to add to the daily diet to increase the vitamin D content in the body.
Take a look at the recipes:
- Mushroom Soup
This is a delicious soup that can be enjoyed especially in the winter season. This dish is made by sautéing the mushroom in butter alongside onions and garlic to create a deep umami character. The addition of broth whether vegetable or chicken enhances the robustness of the flavour. The incorporation of thyme or rosemary contributes aromatic notes. Cream or milk is incorporated to impart a velvety texture to the soup. It is either served as a smooth, blended soup or with chunky mushroom pieces for added texture, the soup is soul-warming in the winter.
- Mushroom Curry
This dish can be easily enjoyed with chapati or naan. The gravy is cooked in a fragrant blend of spices and herbs. The base of curry is made with onions, tomatoes, garlic, and ginger, imparting a rich and savoury flavour to the mushroom. Various spices like cumin, coriander, turmeric, and garam masala contribute to the curry's aromatic profile. Coconut milk or yogurt may be added for a creamy texture.
- Mushroom Spinach Omelette
This is a popular breakfast recipe and can be easily made at home. The base of the dish is made with beaten eggs which are seasoned with salt and pepper and then filled with sauteed mushroom and fresh spinach. The mushroom adds a meaty texture and umami taste. The omelette is skillfully cooked until the eggs are light and fluffy. It can be enjoyed with a slice of toast or a sprinkle of cheese.
- Kadhai Mushroom
This dish typically features mushroom bell peppers, onions, and tomatoes sautéed to perfection in a blend of aromatic spices like cumin, coriander, and garam masala. The dish gets its name owing to its cooking process in the kadhai, which imparts a distinct smokiness to the dish. It is garnished with fresh coriander leaves. Kadhai mushroom also provides a visual treat with its colourful array of vegetables. It can be paired with naan or roti.
- Roasted Mushroom
This dish can be enjoyed at night for dinner. Roasting the mushroom imparts a golden-brown exterior and a tender, meaty interior. The heat caramalises the sweetness in the mushroom, giving a depth of flavour. Roasted mushrooms can be enjoyed as a standalone side dish, tossed into salads, folded into omelets, or incorporated into pasta and risotto recipes.
- Mushroom Stroganoff
This flavourful and hearty dish revolves around mushrooms creating a meaty and robust texture. The mushrooms are typically cooked with onions and garlic, imparting a savoury depth to the dish. The creamy element comes from a luscious sour cream or yogurt-based sauce, often enriched with vegetable broth and seasoned with a blend of herbs like thyme and parsley. This is best served with egg noodles, rice, or mashed potatoes.
