Check out the NEW ABC's of Plant Based Ingredients Blog!

F is for Fungi!


This week from the ABC's of Plant-Based Ingredients, we will be learning about mushrooms and have Fun with Fungi! 

Now I understand that the texture of mushrooms is not really fun so we all just have to get past the squishy and slippery texture because it’s worth it!

Kids, and many grown-ups,  will still crinkle their noses at the texture, color and smell of mushrooms.  They are not the most inviting thing to eat.  If there is absolute refusal by kids, and grown ups alike, try hiding mushrooms in things like soups, gravy’s, sauces etc. You can put mushrooms in stalk or water base and puree it first and then add the rest of the ingredients as whole.  Or chop and dice them as small as you possibly can so the squishiness is hidden.  You can also try to puree mushrooms within sauces like mac and cheese, marinara or hummus. 

You want to get Mushrooms in your diet somehow because they are a powerhouse of nutrients, protein, B12 and fiber. 


Fun facts for kids

  • Iron is very important for kids and helps form new blood cells. A rich supply of iron is vital for ideal development of a child because iron also bonds with oxygen and supplies oxygen to different parts of the body. You can provide the daily requirement of iron for your kid by introducing a serving of mushrooms in his or her diet.
  • Mushrooms are high in Vitamin D which is an immunity booster that will keep your kids safe when they are at school and around the bazillion germs there..ew. 
  • Along with Vitamin D, mushrooms are also a rich source of calcium. The high levels of calcium in mushrooms will help your child grow into a strong and healthy kid. Calcium also stimulates the iron absorption. Mushrooms are rich in both and are excellent for kids.  Calcium from cows milk can in fact pull calcium from your bones to try and convert it into a recognizable nutrient.

Fun facts for Grown-Ups

  • You grown-ups also want to eat a serving of mushrooms everyday to keep you Iron levels optimal. Remember, Iron encourages the formation of new blood cells, thereby supplying oxygen to the different parts of the body. So so important as we start to gracefully age and things slow down, like getting oxygen up and down the body in the bloodstream. 
  • Do you feel tired and sluggish most days?  Mushrooms are rich in vitamin B12, phosphorus, and other essential nutrients that keep you energetic throughout the day.  Ditch that afternoon coffee and reach for some mushrooms instead!  They even have teas and coffees mixed with mushrooms if you want to give those a whirl! 
  • Just as with the kids, you grown-ups need immunity protection and even more in the winter months.  We are already naturally lower in Vitamin D in the winter due to the lack of playing outside in the sunshine.  So eat lots of fresh mushrooms to up your immunity and Vitamin D stores to stay healthy this winter.  If it's a sunny day, sit outside with your mushrooms for about 20 minutes and you will both absorb some Vitamin D from the rays of the sun! 


Don't forget to tune into our LIVE Wine Down Wednesday Cooking Show Wednesday Feb 5th at 6:30pm MST to learn how to make Plant-Based Pecking Portobellos! 

Download the recipe below, grab your glass of wine and follow along!  It's a LIVE show so we encourage you to ask questions, engage or even just throw us some super fun emojis! 

Hosted in the Plant-Based Curious Facebook Group, join here:


Click the photo for the recipe!


"See" you all on Wednesday! 

Enjoy your F is for Fungi this week :)