Just as the season for mushrooms is endless, so are the possibilities for using them to makeover your meals. Mushrooms are in season all year long, and with the wide range of varieties and versatility in preparation methods, these vegetables make a tasty accompaniment to virtually any meal.
Mushrooms are also an economical and nutritious addition to meals. They are packed with beneficial nutrients like potassium, riboflavin, niacin, selenium, and vitamin D. In fact, like humans, mushrooms have the capability of increasing their vitamin D content as they are exposed to sunlight, one trait that truly sets them apart from any other vegetable. Also, these hearty vegetables are low in calories and fat and cholesterol free.
6 Easy Ways to Add Mushrooms to Your Diet
- Swap for Meat. Mushrooms provide a texture comparable to meat. Whether exchanging just a portion of meat or replacing it altogether, mushrooms are an excellent mix-in or vegetarian alternative for menu items like burgers, meatballs, sloppy joes, and even tacos.
- Pair with Pastas. Mushrooms make a great addition to pizza (see recipe below) and pasta recipes.
- Sandwich Switcheroo. Swap your usual sandwich lunch meat with sliced portabellas.
- Tasty Toppers. Mushrooms are perfect flavor-enhancing toppers for meals ranging from steaks, chicken, and fish, to soups and salads. Plus, topping these dishes with mushrooms ensures an extra serving of vegetables in your day.
- Sensationally Stuffed. Stuffed mushrooms make a great appetizer for any occasion. Remove caps from your choice of mushrooms and fill with toppings like green onions, garlic, cheese, bacon, or bread crumbs. The possibilities are endless!
- Pizza. See Recipe Below
Skinny Supreme Pizza
Yield: 4 servings
- 1 whole wheat dough ball or crust
- 1 cup pizza sauce
- 8 oz. mushrooms, sliced
- 2 medium sweet peppers, sliced (red and green)
- 1 medium onion, sliced
- 2/3 cup turkey sausage crumbles
- 17 slices turkey pepperoni
- 1 ½ cup shredded mozzarella cheese
- Preheat oven to 400°F.
- Stretch pizza dough into a ½-inch thickness on a standard sized baking sheet that has been lightly sprayed with nonstick cooking spray.
- Bake pizza dough for 6 minutes. Remove from oven and let cool slightly.
- Layer your crust with the pizza sauce, sausage, pepperoni, vegetables, and cheese.
- Bake for 15-18 minutes, or until the crust is golden brown and the cheese is completely melted.
Nutrition Facts per serving: Calories 450, Total Fat 12g (Saturated 6g, Trans 0g), Cholesterol 40mg, Sodium 1220mg, Total Carbohydrate 61g (Dietary Fiber 8g, Sugars 6g), Protein 27g, Vitamin A 20%, Vitamin C 50%, Calcium 35%, Iron 25%
Source: Festival Foods’ The RD “Hot Dish”
Written by: Jena Pape
Viterbo University Dietetic Intern
Reviewed by: Stephanie Schultz, MSM, RDN, CD
Health & Wellness Director