Healthy Snack Ideas

This Vitamin D-Rich Mushroom Jerky Recipe Makes a Mouthwatering Vegan Snack

Tehrene Firman

Photo: Stocksy/Darren Muir
Without the help of the sun, getting the recommended 600 IU (international units) of vitamin D per day is tricky—and it’s something pretty much everyone falls short of. But eating vitamin D-rich foods can help, and mushrooms are one of the richest sources.

“Vitamin D plays a vital role in regulating the absorption of calcium and phosphorous, which is essential for the growth and development of bones and teeth,” says Tracy Lockwood Beckerman, RD. “It may reduce the risk for type two diabetes through its role in increasing insulin sensitivity, boost beta cell functioning in the pancreas, and even lessen inflammation.”

Learn more about the role of vitamin D in your diet:

Created by Kiki of Plantiful Kiki, a delicious mushroom jerky recipe using portobello caps provides a texture that’s similar to beef. Using just a few healthy ingredients, you’ll create a totally plant-based snack that’s truly delicious.

It’s easy to make, too. After thinly slicing the mushrooms, put them in a bag overnight to let them soak up a marinade made from soy sauce, rice vinegar, maple syrup, liquid smoke, garlic powder, and onion powder. Then, dehydrate them in the oven. After a few hours, the mushrooms take on a jerky-like texture.

Mushroom jerky recipe

Ingredients
4 portobello caps thinly sliced
1/4 cup low-sodium soy sauce
1/4 cup seasoned rice vinegar
1/4 cup water
3 Tbsp maple syrup
1/4 tsp liquid smoke
1/4 tsp garlic powder and onion powder

1. Thinly slice the portobellos, and place in a dish or bag.
2. Mix the rest of the ingredients and add to the mushrooms. Let it marinate overnight in the fridge.
3. To dehydrate, heat oven to 200° F and spread out drained slices on a parchment-lined baking sheet.
4. Bake in oven for 3.5 hours, or until dehydrated. The mushrooms should have a jerky texture.

Next up, make this reishi mushroom hot chocolate:

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