Natural Awakenings Twin Cities August 2023

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mushrooms need to be exposed to light in order to synthesize
vitamin D. This is an important factor, as most commercial
button mushrooms are grown in the dark, so unless
they have been exposed to light, they will not convert the
necessary compounds. Wild mushrooms, particularly those
exposed to sunlight, are ideal for promoting health, although
it should be noted that sitting mushrooms at home in a sunny
window for a day or two before eating them will enhance
their vitamin D content.
This information is inspiring because I am continually
trying to find ways to increase the nutrient density of
my food. There has been a lot of attention in recent years
paid to studies indicating that vitamin D is an important
nutrient for maintaining health and many providers of
health care are encouraging their patients to ingest vitamin
D supplements. As with nutrients in general, I prefer
to introduce them through food, not capsules or pills. I
really do trust that with information and creativity, we can
Mushrooms for Health,
Nourishment and Fun
by Linda Conroy
As a big fan of cooking and eating mushrooms, I
remember long hikes during last year’s spring
morel mushroom hunt, the puffball mushrooms
we found in our neighbor’s field last summer and how
abundant the chanterelle mushrooms were in the woods.
We ate mushrooms often, and I am confident our immune
systems were thanking us.
I have long been an avid wild harvester, preferring to
find my food in the woods or fields rather than the grocery
store. Mushrooms made me nervous for a long time.
Prior to moving from the west coast to the Midwest, I was
comfortable harvesting only two types of mushrooms, and
even then I was very careful, as one should be. Today I am
happy to say that I enjoy harvesting 20-plus mushroom
varieties, and each year I add to my repertoire.
I have long been aware of the immune-boosting benefits
of eating mushrooms and know that they contain a
wide spectrum of nutrients, including B vitamins, vitamin
K, copper, potassium, selenium and other trace minerals.
So I was not surprised when I recently read an article in
the Acres USA farming magazine that research is being
conducted on their vitamin D content. Similar to humans,
assimilate the nutrients we need through our food.
So while I will continue to eat whatever mushroom is
presented to me, I am more committed than ever to eating
wild or homegrown mushrooms on a regular basis. If you
decide to harvest your own mushrooms, be sure to consult
a reliable field guide or spend time with someone knowledgeable
about mushrooms. A good book is Start Mushrooming,
by Stan Tekiela, and in many areas you can find
a local mycological society that will offer forays and other
learning opportunities. Also, growing mushrooms outside
your doorstep is a good way to have them readily available
and to learn to recognize them when you do see them in the
wild environment.
Incorporating mushrooms into your diet is fun and
easy. Add them to soups, stews, stir fry vegetables, omelet,
quiche and even stuffed. Use your imagination. I suspect
you can think of many other ideas, as well.
Shiitake mushrooms are one of my favorites for eating.
They are easy to grow and increasingly easy to find at farmers
markets and natural grocery stores. Below is a recipe for
a simple mushroom pate that I love to serve as an appetizer
or for a light lunch.
24 Twin Cities Edition NAtwincities.com