Marvelous Mushrooms
Nutrition Blog

Marvelous Mushrooms

My family loves mushrooms! In salads, on pizza and pasta, in stir fry or eggs, mushrooms are versatile. From portobello, to shitake and button, mushrooms come in all shapes, sizes and a variety of flavors and textures.

Mushrooms are the fruiting part of a fungus. California and Pennsylvania are the largest producers of edible varieties in the United States. Mushrooms are mostly water and fiber, and are a good source of B vitamins. They also provide some micronutrients that are harder to come by, like selenium and copper. Mushrooms naturally contain a precursor to vitamin D, and treatment with UV light can increase the amount. In general, vitamin D is not readily available in foods, so including mushrooms may be one way to ensure adequate amounts.

In our blog, we talk a lot about increasing plant food intake, and mushrooms are an excellent substitute for the meaty part of a recipe. Portobello mushrooms can be grilled and eaten as a “burger”, and mushrooms can be substituted in soups and pastas for the meat because they have a hearty texture that holds up during cooking.

If you plan on trying out some mushrooms this September, choose loose over packaged if possible, and store them in an open paper bag in the refrigerator so they don’t get too moist. Heartier varieties, like button and cremini, can be eaten raw, sliced in salad or dipped in hummus, and more delicate varieties, like oyster and chanterelles, add amazing flavor to sautéed vegetables and all types of noodle dishes.

Try out this stuffed mushroom recipe with a salad for dinner and store the extra in the refrigerator for tomorrow’s snack or lunch.

Pizza Stuffed Mushrooms


1 package whole white or cremini mushrooms, stems removed

½  a 15oz. can of low-sodium Great Northern Beans, rinsed and drained

¼ cup breadcrumbs

1 egg

1 clove of garlic, chopped

¼ cup, plus extra for topping mushrooms, shredded parmesan or Italian cheese mix

¼ cup low-sodium marinara or pizza sauce

2 tablespoons chopped fresh basil and parsley

Dried oregano, crushed red pepper, black pepper to taste

Preheat oven to 375. Wash and dry mushrooms and place on a parchment lined cookie sheet.

Place beans in a bowl and mash with a fork. Add all other ingredients, except tomato sauce, and mix until well combined. Add as much or as little of the herbs and seasonings as you desire. Stuff mushrooms with bean mixture. Top stuffed mushrooms with a dollop of tomato sauce and a pinch of the cheese. Bake in the oven for 15-20 minutes. Let cool for a few minutes and enjoy!