Boost vitamin D levels with this mushroom stroganoff

Boost vitamin D levels with this mushroom stroganoff

Keeping vitamin D levels has never been so important, given its role in boosting immunity. This creamy mushroom stroganoff recipe from Creative Nature is the perfect #meatfreemonday dinner for raising levels of the ‘sunshine vitamin’ even in the depths of autumn.

Vitamin D has never been such a valued nutrient. The NHS already advises people in the UK to supplement with vitamin D during the colder months because we can’t make enough through sunshine alone, but last year, free vitamin D supplements were also being handed out to people at high risk from Covid-19.

The prehormone (yep, it’s not technically a vitamin at all) helps to support the immune system, regulate insulin levels, support lung function and cardiovascular health and supports healthy bones and teeth. A 2018 review found that there was evidence to suggest that vitamin D can have a protective effect against the flu virus – handy as we move into flu season. 

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The richest source of vitamin D, other than sunlight? Mushrooms. Jam-packed with nutrients, mushrooms are rich in B vitamins, selenium, potassium, copper and zinc and one study claims that 100g of fungi could provide up to 100% of our daily recommended amount of vitamin D too.

This mushroom stroganoff is the perfect dish for a cold, dark evening. It’s creamy, flavoursome and designed to help you stave off infection (up to a point…).


300g mixed mushrooms

1 tbsp olive oil

1 red onion (diced)

1 tbsp Smoked paprika

1 tbsp Creative Nature Hemp Seed

150ml vegetable stock

1 tbsp Worcestershire sauce

3 tbsp vegan sour cream or crème fresh

250g whole grain rice


Heat the olive oil in a pan and add the diced onions and cook until they start to go translucent ⁠

Season with the smoked paprika, hemp seed, salt and pepper and mix well until all the onions are covered. ⁠

Add the mushrooms to the pan and cook until they start to shrink. ⁠

Mix the vegetable stock with 150ml of boiling water and add to the pan. 

Cook for about 10-15 minutes (this will depend on the amount of liquid you have in the pan) until the sauce starts to thicken. You want the sauce to be simmering throughout this time. ⁠

Before taking off the lid, add the Worcestershire sauce and mix well. ⁠

Take the pan off the heat once the sauce has thickened. This is very important before adding the cream as the cream will curdle! ⁠

Add the cream and mix well until you get a delicious creamy mushroom sauce.⁠

Serve with whole grain rice. ⁠

Check out the rest of our recipes, workout tips and challenges in the Strong Women Training Club library.

Recipe and image courtesy of Creative Nature.

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