Healthy Eating for the Whole Family

That’s right – mushrooms are the only naturally occurring plant-based source of vitamin D.

Why is it good for you?

Vitamin D is a nutrient that helps that the body to absorb and retain calcium and phosphorous, both of which strengthen bones and teeth. Not having enough vitamin D can cause a decrease in calcium and phosphorus levels, which can lead to rickets in children and osteoporosis in adults.

Who needs it and how much?

We all need it and the current Adequate Intake (AI) values for vitamin D are as follows:

0 -50 years: 200 IU per day
51-70 years: 400 IU per day
> 70 years: 600 IU per day

How much vitamin D do mushrooms have?

A standard 100 g serving of white mushrooms provides 18 IU, which has a % Daily Value of 4.5%.

Add a bit of sunshine to every meal and try these tasty recipe ideas.

  • Vegetable Pasta Salad
  • Mushroom Chive Omelette
  • Mushroom Stuffed Chicken
½ cup (125 mL) olive oil
3 tbsp (45 mL) balsamic or red wine vinegar
2 medium cloves garlic, minced
½ tsp (2 mL) salt
Dash crushed red pepper
3 cups (750 mL) cooked, drained rotini pasta
1 – 8 oz (227 g) package Highline fresh mushrooms, sliced
1 cup (250 mL) diced tomatoes
1 ½ cups (375 mL) diced Provolone cheese
2 tsp (10 mL) dried basil leaves, crushed

  1. Combine first five ingredients in a large bowl; toss in pasta.
  2. Add remaining ingredients and toss well to coat; cover and refrigerate 4h. or overnight.
Product: 227 g (8 oz) Highline Triple Washed Sliced Mushrooms

Serves 8.
3 tbsp (45 mL) butter or margarine, divided
1 – 8 oz (227 g) Highline Triple Washed Sliced mushrooms
1 tbsp (15 mL) snipped chives
¼ tsp (1 mL) salt, divided
3 eggs
3 tbsp (45 mL) milk
Dash pepper
Sour Cream

  1. Sauté half the butter and mushrooms together until liquid has evaporated; stir in chives and half of salt; keep warm.
  2. Meanwhile, beat eggs, milk, and remaining salt and pepper together.
  3. Melt remaining butter in a 25 cm (10 inch) fry pan; pour in egg mixture.
  4. As eggs set around the edge, lift egg, tilting pan to allow uncooked portion to run underneath.
  5. When omelette is still moist on surface, increase heat slightly to brown bottom; remove from heat, spoon half of mushroom mixture into the centre of the omelette, lift edge and fold in half.
  6. Slide omelette onto a warm plate, top with remaining mushroom mixture and serve with sour cream.
Microwave Directions:
  1. Combine 30 mL (2 tbsp) butter with mushrooms, chives and half the salt in a 2 L (2 quart) microwave-safe casserole.
  2. Cover and microwave on HIGH 3 min., stirring once during cooking.
  3. Combine eggs, milk, remaining salt and pepper.
  4. Place remaining butter in a 22.5 cm (9 inch) microwave-safe pie plate; cover and microwave on HIGH 30 seconds or until melted.
  5. Pour egg mixture into pie plate; cover with waxed paper; microwave on HIGH 2 minutes.
  6. Gently move cooked outer edges of eggs to centre letting uncooked portions flow to outside.
  7. Cover and microwave on HIGH 2 min. or until centre is set but still moist. Serve as above.
Product: 227 g (8 oz) Highline Triple Washed Sliced Mushrooms

Serves 2.
1 tbsp olive oil
8 oz package Highline Triple Washed Sliced mushrooms
4 shallots, sliced thinly
¼ tsp salt
¼ tsp pepper
¼ tsp dried sage
4 boneless skinless chicken breasts, cleaned and pounded flat
⅓ cup melted butter
1 cup Italian seasoned bread crumbs

  1. Preheat oven to 350°F. Heat olive oil in skillet over medium heat. Add shallots and sauté for 2 minutes. Add mushrooms, salt, pepper, sage and cook stirring occasionally for 7-8 minutes, until mushrooms are tender.
  2. Dip chicken breasts in butter, then coat with bread crumbs. Lay chicken flat on work surface and place ¼ of the mushroom mixture at the end of each breast. Roll up and place in a buttered baking dish.
  3. Cover with foil and bake for 1 hour. Remove foil and bake for an additional 15 minutes.
Product: 227 g (8 oz) Highline Triple Washed Sliced Mushrooms

Serves 4.
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