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Vitamin D shiitake mushroom crisps
Nutrition content per serve*
Energy: 173 calories (724kJ) | Protein: 1g | Carb: 0g | Sugar: 0g | Total fat: 18g | Sat fat: 2g | Fibre: 1g | Serves: 5 | Total time: 30 minutes
Ingredients:
- 3 cups shiitake mushrooms
- 4-5 tbsp olive oil
- Salt, to taste
- Optional: smoked paprika, black pepper, zaatar
Directions:
- Place shiitake mushrooms gill-side up on a large baking tray, leave outside under the sun for 15 minutes.
- Preheat the oven to 200oC.
- With dry paper towel, remove any dirt from mushrooms but ensure not to get them wet.
- Trim off stems, halve or quarter any large mushrooms.
- Toss the mushrooms in 2-3 tbsp olive oil in a bowl, add additional 2-3 tbsp olive oil and toss once more.
- Add salt and spices of choice and toss.
- Lay mushrooms in a single layer gill-side up on a lined baking tray.
- Bake for 25-30 minutes, checking every 5 minutes after 20-minute mark. Rotate the baking tray halfway through.
- When crispy, remove mushrooms from oven and allow to cool. Enjoy!
Notes:
- We do not recommend this as a meal replacement
- You can purchase larger amounts of shiitake mushrooms at a more affordable price at Asian grocers
- Adding smoked paprika or black pepper can reduce the amount of salt added to mushrooms
Why it’s good for you:
- Sun-exposed mushrooms produce vitamin D, which is important for improving bone health, mood and immune function.2
All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.
* Approximate values from Xyris Foodworks software
Resources:
- Cardwell, G., Bornman, J. F., James, A. P., & Black, L. J. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients, 10(10), 1498. https://doi.org/10.3390/nu10101498
- Passeri, G., & Giannini, S. (2023). Benefits of Vitamin D in Health and Diseases. Nutrients, 15(11), 2419. https://doi.org/10.3390/nu15112419