In Season: Mushrooms

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mushrooms

Portobello mushroom photo by Yummly via Flickr/Creative Commons

Stepping into a big box grocery store, it’s easy to think that all produce grows all year round—but that’s hardly the case. In this series, we’ll highlight one in-season produce pick a week.

Mushrooms

Nutrition: Many of us don’t think of mushrooms as anything more than a savory accent, but each variety is full of iron, antioxidants, and vitamin B. Mushrooms have also been shown to be a source of vitamin D when exposed to sunlight.

Why that matters: Antioxidants help fight disease, while B vitamins let the body metabolize fats and protein. Mushrooms also happen to be the only plant source of bone-healthy Vitamin D; just three grams of fortified portobellos pack in a full day’s worth.

Where to find it: From store-brand shiitake to pricy truffles, mushrooms are just about everywhere. More adventurous diners can taste wild and local varieties at Truffle Week.

Five mushroom recipes:

1. Grilled Eggplant & Portobello Sandwich
via Food.com

You can’t go wrong with this hearty vegetarian classic. The eggplant adds vitamin K and dietary fiber, while fresh tomato and spicy arugula are great for an extra kick.

2. Mini Mushroom Pizzas
via Prevention
Who says pizza can’t be healthy? Swap out traditional crust for a mushroom cap base and you have a low-carb comfort food fit for a full meal.

3. Fresh and Wild Mushroom Stew
via NYT Cooking

This stew uses a variety of wild and cultivated mushrooms, lending it a unique interaction of flavors and aromas. Spoon it over rice, quinoa, or whole-wheat pasta for a top-notch belly warmer on a cool November night.

4. Mushroom, Walnut, & Tomato Baked Peppers
via BBC Goodfood

Stuffed peppers might sound like a lot of effort, but this recipe demands only a few cabinet-ready spices and about 30 minutes in the oven. Add chili flakes for a subtle pop of heat.

5. Roasted Mushroom Mashed Potatoes
via Eating Well

Shake up this Thanksgiving staple with mixed mushrooms. This version already reduces the usual amount of buttermilk, but make it even healthier by subbing in more roasted garlic, which adds plenty of richness without the fat.

Source URL: https://www.bostonmagazine.com/health/2015/11/10/mushroom-recipes/