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Mighty Mushrooms Are October's Pick

Mushrooms are an excellent source of vitamin D, potassium and other nutrients. They come in several sizes, and they can go with a side dish or be used as a meat substitute. Pick some up today!

What’s so great about mushrooms?

  • They’re a good source of potassium and selenium.
  • Mushrooms are one of the few non-fortified food sources of vitamin D.
  • They’re an easy substitute for red meat: Portabella or shiitake mushrooms provide meat-like texture and flavor.

What’s the best way to eat mushrooms?

  • Sauté them
  • Grill large-capped mushrooms
  • Roast by themselves or with other veggies
  • Use a portabella mushroom instead of meat on a burger for a yummy vegetarian meal!

Selection & Preparation

Selection: Select mushrooms that are firm, moisture-free and mold-free.
Storage: Store mushrooms in the refrigerator loose in a paper bag for up to five days.
Preparation: Remove debris by wiping with a damp cloth or paper towel.
Cooking: Chop, slice, stuff or leave whole. Bake, sauté, grill or roast!
Background image: POM mushroom salad 308 BGC

Pan-Seared Mushroom Salad

Recipe adapted from


  • 16 ounces crimini mushrooms, cleaned and stems removed
  • 3 1/2 tablespoons extra virgin olive oil
  • 4 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 cups spinach


  1. Heat a large skillet over medium-high heat and add olive oil to pan.
  2. Add the mushrooms and cook, stirring occasionally for 10-12 minutes until the edges start to turn golden brown.
  3. In the last minute of cooking the mushrooms, add the minced garlic, salt and pepper. Sauté until the garlic is fragrant, about 1 minute.
  4. Remove the skillet from heat and let the mushrooms cool for about 5 minutes.
  5. Place the spinach in a large bowl and add the mushroom mixture. Toss to coat the greens in the garlic olive oil mixture and serve immediately.

Makes 4 servings.

Nutrition Information Per Serving

  • Calories: 150
  • Fat: 12g
  • Carbohydrates: 8g
  • Sodium: 170mg
  • Protein: 4g
  • Fiber: 2g

Background image: Sauteed mushrooms and quinoa and mushrooms.

Garlic Mushroom Quinoa


1 cup quinoa
1 tablespoon olive oil
1 pound cremini mushrooms, sliced
1/2 a yellow onion, chopped
3 cloves garlic, minced
1/2 teaspoon dried thyme
1/4 cup dry white wine
2 tablespoons grated Parmesan cheese
Season with Kosher salt and freshly ground black pepper, to taste


1. Cut mushrooms into slices and chop onion.

2. Prepare quinoa:  Rinse quinoa in a fine mesh strainer under running water. Bring quinoa and two cups of water to a boil.  Cover and reduce heat to a mild simmer for 15 to 20 minutes. Quinoa is done when the water is absorbed and it’s tender.  Turn off the heat and let quinoa sit.

3. Heat olive oil in a large skillet over medium high heat. Add mushrooms, onion, garlic and thyme. Saute until mushrooms and onion begin to brown and soften.  Add white wine and continue to cook until mushrooms and onions are tender, about 5 more minutes.

4. Season with salt and pepper to taste. 

5. Stir in quinoa until well combined.

6. Garnish with Parmesan and serve immediately.

Makes 6 servings.

Nutrition Information Per Serving

  • Calories: 170
  • Fat: 4.5 g
  • Carbohydrates: 23 g
  • Sodium: 150 mg
  • Protein: 7 g
  • Fiber: 3 g