Mushrooms: The Sustainable Superfood

© Photos Courtesy of Mushrooms Canada

Mushrooms: The Sustainable Superfood

Boosting your immune system starts with what’s on your plate— and if mushrooms are part of your meal, so does making sustainable food choices! Small but mighty, mushrooms are nutritional and sustainable powerhouses, adding a boost to both your meals and your immune system, all while being one of the most sustainably produced foods available.

Mushrooms are champions of conservation. They are water-conscious and energy-efficient, requiring only 6.8 litres of water to grow 0.5 kg of mushrooms. Mushroom farming is remarkable in terms of energy efficiency, especially when grown in regions with clean energy grids like Ontario. The small space required for mushroom cultivation amplifies its sustainability. One acre can yield an astounding one million pounds of mushrooms. That means mushrooms have a significantly lower footprint compared to many other foods.

Future-focused and innovative, mushrooms are also natural recyclers. Mushroom growers recycle agricultural byproducts into the substrate needed to continue growing mushrooms. Each time mushrooms are harvested, spent substrate can be reused by other farmers or repurposed into potting soil—it’s by the earth and for the earth, circular and sustainable. Better yet, mushrooms are grown yearround across Canada, so they’re always in season and ready to eat.

Packed with flavour and nutrients, mushrooms are bonafide powerhouses for your health. With low calorie, sodium, and fat content, these fungi are a guilt-free enhancement to any dish. Mushrooms are cholesterol-free and rich in selenium and B vitamins, which are essential for a healthy body and mind. Mushrooms are also the only source of vitamin D found in the produce aisle, a must for any time of year—even in the summer.

Mushrooms are not only nutritious on their own but also shine when paired with complementary ingredients. These "power pairings" create delicious meals that fuel your body and boost your mood. For example, combining mushrooms with vitamin C-rich foods enhances iron absorption, while pairing them with selenium-rich nuts amplifies antioxidant benefits.

Thanks to their versatility and distinct flavour profiles, the pairing options for mushrooms are virtually limitless. White mushrooms

offer a versatile, woodsy flavour that complements nearly any dish, making them a staple for quick dinners. Shiitake mushrooms bring a savoury umami taste, perfect for enhancing stir-fries, stews, and soups.

Crimini mushrooms blend well with chilis, burgers, or stuffed with flavourful garlic and herbs, while portabella mushrooms make a great meat alternative—try them for yourself in these quick-and easy mushroom recipes!

Find more flavour-packed and sustainable mushroom recipes at mushrooms.ca

Photo © Courtesy of Mushrooms Canada

Classic Stuffed Mushrooms

A classic stuffed mushroom recipe made with a simple herb and garlic cream cheese filling.

Prep Time: 15 min. • Cook Time: 35 min. • Total Time: 50 min.• Serves: 6-8

Ingredients

• 20-24 crimini mushrooms

• 2 tbsp butter

• 1/2 small onion, finely chopped

• 1 clove of garlic, minced

• 8 oz herb and garlic cream cheese at room temperature

• ½ cup freshly grated Parmesan cheese

• ⅓ cup Italian seasoned breadcrumbs

• ¼ tsp each salt and fresh ground pepper

• Garnish: Fresh chopped parsley

Directions

1. Preheat oven to 375°F. Line a large baking sheet with parchment paper.

2. Gently remove the mushroom stems and trim any pieces that are dry or woody. Finely chop stems.

3. Melt butter in a large nonstick skillet over medium-high heat. Add chopped mushroom stems and onion; cook, stirring occasionally, until mushrooms have browned and onions are translucent, about 6-7 minutes. Add garlic; cook for 30 seconds until fragrant.

4. Remove the skillet from heat. Add cream cheese, Parmesan, breadcrumbs, and salt and pepper; stir until combined.

5. Using a spoon, stuff mushroom caps with cream cheese mixture. Place caps on baking sheet.

6. Bake for 20-25 minutes or until mushrooms are cooked through and the filling is golden brown on top. Serve with a sprinkle of fresh parsley, if desired.

Nutrition Facts: Calories 143.8, Protein 7.0 g, Carbohydrates 9.12g, Fibre 1.1g, Sugars 1.9g, Fat 9.1g, Saturated Fat 3.2g, Cholesterol 5mg

PORTABELLA MUSHROOM FAJITAS

A healthy, fast, vegetarian dinner—veggie-loaded portabella mushroom fajitas!

PREP TIME: 10 MIN. • COOK TIME: 20 MIN. • TOTAL TIME: 30 MIN. • SERVES: 4-5

Ingredients

1 package low-sodium taco seasoning

• 3 tbsp oil

• 4 portabella mushrooms, stem removed, cut into ½-inch slices

• 3 bell peppers (red, orange, green), sliced

• 1 medium red onion, sliced

• 8-10 small corn tortillas

• ¼ cup fresh cilantro, chopped

• Optional Toppings: Salsa, Sour Cream, Guacamole, Lime

Directions

1 Preheat oven to 450°F.

2 In a large bowl, mix taco seasoning and oil.

3 Toss mushrooms, peppers, and onion in taco seasoning/oil mixture until evenly coated.

4 Spread ingredients onto a large baking sheet and bake for 10 minutes. Remove from oven and gently toss ingredients. Return to oven for 10 minutes.

5 Divide fajita filling between warm tortillas. Sprinkle with cilantro.

6 Serve with salsa, sour cream, guacamole, and a squeeze of lime, if desired.

Nutrition Facts: Calories 293.6, Protein 6.5g, Carbohydrates 42.8g, Fibre 8.6g, Sugars 8.8g, Fat 12.5g, Saturated Fat 1.1g, Cholesterol 0mg