🌰 Vitamin D-Packed sunny meals: Nuts, Seeds, and Mushrooms

Boosting vitamin D absorption is key! Incorporate ingredients rich in healthy fats like avocado, olive oil, or nuts—vitamin D loves to pair up with these! Don’t forget magnesium and calcium champs like spinach, kale, and dairy. 🥑🌿

Almond-Crusted Portobello Mushrooms

Ingredients:

• 4 large Portobello mushrooms
• 1 cup of sliced almonds
• 1/2 cup of chia seeds
• 2 tablespoons of olive oil
• 2 cloves of garlic, minced
• 1 teaspoon of thyme
• Salt and pepper
• Fresh lemon juice

Instructions:

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Clean the Portobello mushrooms and remove the stems.
3. In a food processor, pulse the sliced almonds and chia seeds until finely ground. Transfer the mixture to a bowl and mix in dried thyme, salt, and pepper.
4. Brush the outside of the Portobello mushrooms with olive oil and sprinkle minced garlic on each mushroom.
5. Coat each mushroom with the almond and chia seed mixture, pressing it firmly to adhere.
6. Place the mushrooms on the baking sheet and bake for about 20-25 minutes or until the crust is golden and the mushrooms are tender.
7. Serve with a drizzle of fresh lemon juice.

Chia Seed Stuffed Shiitake Mushrooms

Ingredients:

• 12 large Shiitake mushrooms
• 1/2 cup of chia seeds
• 1 cup of vegetable broth
• 1/2 cup of finely diced red or orangebell pepper
• 1/2 cup of diced onion
• 2 cloves of garlic, minced
• 1 tablespoon of olive oil
• Salt and pepper
• Fresh parsley/cilantro

Instructions:

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Remove the stems from the Shiitake mushrooms and finely chop them.
3. In a pan, heat olive oil over medium heat. Add the diced onion, red bell pepper, and chopped mushroom stems. Sauté until they become tender.
4. Stir in the chia seeds and vegetable broth. Simmer for a few minutes until the mixture thickens. Season with salt and pepper.
5. Stuff each Shiitake mushroom cap with the chia seed mixture.
6. Place the stuffed mushrooms on the baking sheet and bake for about 15-20 minutes or until the mushrooms are cooked through and the stuffing is set. Finally garnish with fresh parsley or cilantro.