Toronto Star Classroom Connection

Elevate Your Winter Meals with Nutrient-Rich Mushrooms

With the holidays just weeks away and months of Canadian winter around the corner, there’s never been a better time to boost your cold-weather diet. One simple Canadian-grown ingredient can take your winter meals up a notch, making them healthier, heartier, and tastier: mushrooms!

Delicious and nutritious, mushrooms are bonafide nutritional powerhouses. Low in calories, sodium, and fat, your favourite fungi are a guilt-free addition to any meal. They are cholesterol-free and serve as an excellent source of selenium and B vitamins, essential for maintaining a healthy body and mind. Mushrooms are also the only source of vitamin D in the produce aisle—a must-have for the cold and dark winter months. Thanks to their unique blend of nutrients, antioxidants, and immune-supporting properties, mushrooms can also play a role in managing a range of health issues, from blood pressure to arthritis.

Mushrooms are a great way to add a healthy boost while spicing up your favourite hearty recipes. But did you know that each mushroom variety comes with a unique flavour profile? White mushrooms, the most popular mushrooms nationwide, have a woodsy flavour that blends well with almost anything, making them a perfect addition to a weeknight dinner. On the other hand, Shiitake mushrooms are known for their savoury umami flavour and truly shine in stir-fry, stew, and soup recipes—all great ways to maximize the nutritional value of your winter meals. From large to small, earthy to woodsy, delicate to meaty, and everything in between, there’s a mushroom for everyone.


Canadian mushrooms truly shine when it comes to sustainable and nutritious food choices. These remarkable fungi are grown from coast to coast, ensuring they never travel far to reach your local grocery store. Even better, while many crops rely on particular weather patterns, mushrooms thrive regardless of the season because they're grown indoors. Year-round, fresh mushrooms remain a valuable, affordable, and reliable food source for consumers, from the sunniest summer days to the frostiest winter nights. With inflation on the rise, these small-but-mighty fungi are an incredible way to stretch your grocery budget without compromising on flavour or nutritional value.

There are countless ways to use mushrooms to stretch your grocery budget, beef up your portions, and add heartiness to your meals! Visit for recipes, tips, and to get the dirt on Canadian mushrooms.

If you need another reason to love mushrooms, try adding them to this Mushroom Stuffed Pork Tenderloin—delicious, nutritious, and sure to be a staple in your holiday meals.





Toronto Star Newspapers Limited