Nutrition News About Mushrooms

How Mushrooms Fit into Today’s Popular Diets

New year, new diet? Each January, U.S. News & World Report shares its annual “Best Diets” list that looks at extensive data and information on 40 diet plans across nine categories. Regardless of whether your clients are following a strict diet or a flexitarian lifestyle, few foods offer the versatility and general diet acceptance as mushrooms. The diet-friendly fungi are low in calories, fat and cholesterol free and very low in sodium. Plus, with innovative cooking techniques like The Blend, it’s easier than ever to stick with your nutrition goals with the help of mushrooms.

Check out how mushrooms deliciously fit into some of today’s most popular eating plans from Keto and low FODMAP to Volumetrics and Flexitarian.
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The Latest Mushroom Research

Vitamin D: When the Sunshine Vitamin Meets Winter

Authored by Mary Jo Feeney, MS, RD, FADA

It’s that time of year again – “vitamin D winter” – so called when the sun does not rise above the horizon to allow the skin to produce sufficient vitamin D. The shorter days combined with bundling up to face inclement weather further limits exposure to sunlight, an important way many people meet their vitamin D requirement (600 IU/15µg for adults and 800 IU/20µg for those 70 and above).

Very few foods naturally contain vitamin D. These include fatty fish (such as salmon, tuna and mackerel) with smaller amounts in beef liver, cheese and egg yolks. The vitamin D in these foods is primarily in the form of vitamin D3.

Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified food sources. Mushrooms provide vitamin D in the form of D2 in varying amounts because ergosterol in the cell walls converts to D2 when exposed to ultraviolet light. When exposed to ultraviolet light under commercially controlled conditions, mushrooms can provide meaningful amounts of vitamin D. According to the U.S. Department of Agriculture National Nutrient Database 100g raw UV exposed crimini, portabella and white button mushrooms provide 32µg, 28µg and 26µg vitamin D respectively compared to under 1µg unexposed.

If consumers wonder about the retention of vitamin D in mushrooms, authors of a “A Review of Mushrooms as a Potential Source of Dietary Vitamin D” maintain that although the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage, if they are consumed before the ‘best-before’ date, the vitamin D2 level is likely to remain above 10µg/100g fresh weight. The limited studies on the effect of boiling, oven-baking or pan frying indicate that vitamin D2 retention ranges from 62-88 percent.

Mushrooms fit into popular diets such as the Mediterranean and DASH diets with the added advantage of helping consumers meet their recommended intake for vitamin D regardless of the season.
Cardwell G, Bornman JF, James AP and Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients 2018,10(10), 1498 . The article is Open Access.
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Culinary Spotlight: How to Blend

We all love The Blend but do you struggle with how to communicate this culinary technique to clients, family and friends? When it comes to The Blend, it’s true that a picture says a thousand words.
Download this image below to demonstrate that The Blend is as easy as 1, 2, 3.

In the Kitchen with Mushrooms

50/50 Blended Tacos

This simple 50/50 Blended Taco recipe is perfect for Taco Tuesday, or any other day of the week that you crave tacos.

Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 4 

1 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 cup water
1 teaspoon vegetable oil
1 pound mushrooms, finely chopped (for this dish, we recommend brown crimini or white button)
1 pound lean ground beef
12 crunchy taco shells, warmed
1-2 cups grated cheddar or Monterey Jack cheese
1 large tomato, diced
1/4 head iceberg lettuce, shredded
Optional garnishes such as avocados, green onions, jalapenos, sour cream and salsa

  1. Mix spices and salt together in a small bowl. Stir in water and set aside.
  2. Heat oil in a large skillet over medium-high heat. Add chopped mushrooms and ground beef and cook thoroughly, about 7-10 minutes. Carefully drain excess grease if needed.
  3. Add seasoning mixture to mushroom-meat mixture and stir to combine. Bring to a simmer and cook an additional 3-5 minutes.
  4. To assemble, add about ¼ cup of the 50/50 mushroom-meat mixture to the bottom of the taco shell. Layer with cheese, tomatoes and lettuce, and other favorite garnishes.
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Mushrooms in the News

The Shroom Boom: Natural Grocers Predicts the Top 10 Nutrition Trends of 2019 – Produce News
The Produce News calls out mushrooms as the “shroom boom” and describes mushrooms as one of the top 10 nutrition breakout trends of 2019. “The stunning benefits of mushrooms are influencing new grocery products as well. We'll continue to see the category grow, with more mushroom teas, tonics, broths and coffees making an appearance in 2019.”
A Peek at Your New Plate: How You’ll Be Eating in 2019 – The New York Times
The New York Times names mushrooms the “It” vegetable for 2019 in its trend forecast: “Fresh mushrooms may show up in a wide range of products, from burgers to teas."

Diet and Nutrition Trends to Keep (and Toss) in 2019 – NBC News BETTER
Registered Dietitian Samantha Cassetty calls out mushrooms as a top trend and notes, “In addition to salads, omelets, and stir-fries, consider blending mushrooms with ground beef or turkey to cut back on meat and add more plant-based goodness.”
Transparency and Sustainability: 2019's Top 10 Food Trends – Livestrong
Patricia Bannan, RD, includes The Blend as part of the plant-based trend: “The blended burger movement is growing, offering non-vegetarians a tasty way to eat more plant-based, and the movement will continue to grow.”
These Are the Biggest Fitness Trends of 2019 - Outside Magazine
Kate Geagan, nutrition pioneer and author of Go Green Get Lean, names “humble mushrooms” a top fitness food because mushrooms sit at the intersection of three trends – sustainable foods, functional foods and plant-forward eating.

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