Sun-Exposed Baked Portobello Mushrooms with Herb

Most store-bought mushrooms are grown with limited exposure to sunlight and may contain relatively little vitamin D. When mushrooms are exposed to UV light, they can convert naturally occurring ergosterol into vitamin D2.

Exposing mushrooms to direct sunlight before cooking can therefore increase their vitamin D2 content. The amount produced varies according to factors such as the type of mushroom, season, weather, time of day, exposure time and the surface area exposed.

1. Wipe the mushrooms clean (don’t soak).
2. Slice or leave whole; place gills facing up on a tray.
3. Put outdoors in direct midday sun (not behind glass) for 15–60 minutes. Results will vary according to season, latitude and cloud cover.
4. Refrigerate and use within a few days, or dry them for longer storage.

• 4 large portobello mushrooms (or a mix of button/cremini and portobello; sun- or UV-exposed)
• 2 Tbsp olive oil (or a little more)
• 2 cloves garlic – crushed or finely chopped
• 1 Tbsp fresh thyme leaves (or 1 tsp dried)
• 1 Tbsp fresh parsley – chopped
• Zest and juice of ½–1 lemon
• Salt and black pepper
• Optional: smoked paprika, chilli flakes, or a splash of balsamic vinegar for extra flavour

Serves 2-4 High in vitamin D2 when mushrooms are sun/UV-exposed.

1. If using regular mushrooms, sun-expose them first as described above.
2. Preheat the oven to 200°C. Line a baking tray with baking paper.
3. Clean the mushrooms and remove the stems if desired. Chop the stems and roast them too. Place the caps gill-side up.
4. Mix the oil, garlic, herbs, lemon zest and juice, salt and pepper. Brush generously over the mushrooms, especially the gills.
5. Bake for 15-20 minutes until tender and juicy. Grill for the final 1–2 minutes if you would like a little more colour.
6. Serve hot as a main over quinoa, couscous or salad; as a burger-style ‘steak’; or chopped into pasta or a stir-fry.