So Long September

Hi there TGBK friends! The month of September sure did fly by for us and we just can't believe that fall is already here. Since September is National Mushroom Month (true fact!) we wanted to celebrate with a mushroom post. As we said....September has been very busy....but better late than never! Now you can reminisce about the late summer September days while you enjoy this recipe and learn more about why mushrooms are so amazing (they even have their own month!).

Vitamin D is one of those nutrition "hot topics" recently because 1. it is important to our bodies, 2. many people are deficient in vitamin D, and 3. there are very limited food sources of this vitamin. Vitamin D is found naturally in fatty fish (ex: tuna, salmon and mackerel) and in very small amounts in beef liver, cheese and egg yolk. There are many more fortified foods including milk and diary products, breakfast cereals, some orange juice, and multiple other food products. But if you're like us and like to keep your diet natural and lower in animal products then we need some other options! Other than the sun of course because our amazing bodies can produce vitamin D with skin exposure to sunlight. This option is also limited however by weather, seasonal changes, and the importance of skin protection to limit sun damage and risks that come along with it. We think that a balance of a little of both may be your best bet and mushrooms are here to help. Just like the human body, mushrooms when exposed to sun light increase in the level of vitamin D they contain (amazing!). About three ounces of mushrooms (levels vary based on the type) contain between 100-300 international units of vitamin D2 which is about 16%-50% of the daily recommended intake! Whenever possible, especially if you live in he Midwest during the fall and winter months, remember to incorporate sun exposed mushrooms to your diet to increase your vitamin D intake. And now you can add this mushroom recipe to your repertoire. 

Mushroom Po' Boy
PREP TIME: 15 mins
TOTAL TIME: 30 mins
Servings: 2

Ingredients
Sandwich
2, 4-6" sub rolls (we used French baguette*)
5 oz raw oyster mushrooms
1 tsp extra-virgin olive oil
Juice of 1/2 lemon
1/8 tsp sea salt
9 Tbsp water
3 Tbsp ground flax seed
1/2 cup bread crumbs (store bought* or homemade)
1 Tbsp nutritional yeast
1 tsp paprika
1/4 tsp onion powder
1/8 tsp sea salt
1/4 cup fresh spinach, chopped

Remoulade Inspired Sauce
2 Tbsp plain organic yogurt 
1/2 tsp stone ground mustard
1/4 tsp horseradish
1/4 tsp raw apple cider vinegar
1/8 tsp crushed or minced garlic
Sprinkle of sea salt
Dash of paprika

Heat oven to 425°. Line a large baking sheet with parchment paper. Separate mushrooms into individual pieces. Using a clean damp cloth, carefully clean mushrooms. In a bowl combine olive oil, lemon juice, and 1/8 tsp sea salt. Add mushrooms to the bowl and allow to marinate while you prepare the rest of the breading. In a small bowl combine ground flax seed and water. Using a fork, carefully mix until thoroughly combined. In a shallow dish combine bread crumbs, nutritional yeast, paprika, onion powder, and sea salt and set aside. Working carefully, dip each mushroom in the flax seed mixture then cover with breadcrumb mixture and place on lined baking sheet. Repeat process until all mushrooms are breaded. Bake for 10 minutes, flip mushrooms over, and continue baking for an additional 5 minutes or until golden brown. While the mushroom are baking, begin making the sauce. Add all sauce ingredients to a bowl and mix until combined. Now it's time to assemble the sandwich. Cut baguette into 4-6" pieces and slice open making sure to not cut all the way through so that your ingredients are snug and will not fall out. Add chopped spinach and half of the mushrooms to each sandwich.Generously drizzle remoulade sauce on top and enjoy!!

*Remember to look for bread and breadcrumbs with minimal ingredients- primarily flour, water, yeast, salt and little else!

This sandwich is so right is so many ways. The crispy, breaded mushrooms and fresh spinach pair perfectly with the tangy, fiery sauce and soft bread. Such a different way to enjoy mushrooms and another way to get your vitamin D now that summer is long gone. But don't fret, we have a ton of amazing fall recipes on the way!

See you soon,
Jess and Cecelia