(NC) Between their texture, umami flavour and versatility in cooking, mushrooms make a great addition to many meals. They can add that little something ‘extra’ to pre-made dishes or bring an earthy tone and texture to your usual favourites.

Whether you like to eat them fresh, sautéed, grilled or fried, there are many ways to enhance your meals with mushrooms, even your leftovers or pre-made frozen dinners.

• Pasta dishes: Combine sautéed mushrooms with pre-made pasta sauce or add them directly to the cooked pasta.
• Stews and soups: Stir in mushrooms during the last few minutes of cooking to allow them to absorb the flavours of the dish.
• Sandwiches and wraps: Add fresh mushrooms as a filling or sautéed ones as a topping.
• Pizza: Add sliced mushrooms on top of ready-made or homemade pizzas before cooking

Not only will mushrooms enhance the flavour of your dish, but they’ll also give it a nutritional boost. Mushrooms are low in calories, carbohydrates and sodium but rich in B vitamins such as riboflavin, niacin and pantothenic acid.

They can also turn sunlight into vitamin D. When exposed to sunlight, mushrooms can convert ergosterol into vitamin D, making them one of the few plant-based sources of this essential vitamin. In order to receive this benefit, leave your mushrooms exposed to the sun for up to 15 minutes before eating.

Learn more about the nutritional benefits of mushrooms and how to incorporate them into your meals at mushrooms.ca.