New research on mushrooms reveals a fascinating fact:  when mushrooms (any variety!) are exposed to UV light, even after they have been harvested, they produce vitamin D!  A one cup serving of UV-exposed mushrooms supplies about 400 IU of vitamin D which is 4 times the amount you get from 1 cup of fortified milk.

Vitamin D is not just for strong bones; it may also provide protection from high blood pressure, cancer, depression, and several autoimmune diseases. The sun provides vitamin D---as little as 10-15 minutes of sun exposure on our arms and legs is probably enough to prevent deficiencies.

But lots of factors keep many of us from making enough vitamin D to prevent low blood levels of this important vitamin.  

• with the concern about skin cancer, most people apply sunscreen before going outdoors--this blocks vitamin D production
• many people including office workers and the elderly spend very little time outdoors
• if you live in northern latitudes like my home state of Minnesota, short daylight hours and the angle of the sun prevent vitamin D production during the winter months.

The main dietary sources of vitamin D are cod liver oil, cold water fish (salmon, sardines, herring, tuna), eggs, and fortified milk. There's some controversy about how much daily vitamin D we need, but most researchers agree taking a daily supplement of 800-1000 IU daily is safe. For more about vitamin D dosing for specific conditions, check the Mayo Clinic website.

Here's how to increase the vitamin D content of your mushrooms: 

• remove mushrooms from the cellophane packaging
• place in direct sunlight, ideally from 10 am-3pm for 30-60 minutes. 

The research suggests optimal production takes place during the late spring and summer months. It's just that easy and a great way to enhance your intake of vitamin D! 

By the way, if you've never been brave enough to sample sardines or herring, give them a try! I want to thank my friend Leslie H. for her enthusiastic endorsement of sardines for breakfast. I tried both the Lightly Smoked Sardines and Smoked Herring (Trader Joe's brand) and they were delicious!  Try them alone or with mustard and whole grain crackers. You can also mash them up if you prefer....they make great snacks too. Besides being a good source of vitamin D, they are excellent protein sources and are high in heart healthy omega-3 fatty acids.  

• 1/3 cup extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 clove minced garlic
• 1 tsp Dijon mustard
• 2 tbsp minced chives
• dash of sea salt and black pepper

• 1 lb thin small-sized green or yellow beans (or a mix of colors), trimmed
• fresh-cooked corn kernels cut from 4 corn cobs
• 2 cups coarsely grated organic carrot
• salt and pepper to taste

1. For the dressing, whisk all ingredients together. Add the salt and pepper to taste.
2. For the veggies, cook the beans in a pot of boiling water just until tender, about 2-3 minutes. Drain, cool slightly, and chop into 1 inch pieces.
3. In a large bowl toss together the beans, corn, and carrot. Toss with the dressing. Taste and add salt and pepper as desired. Serves 6-8.