The subject is vitamin D. Numerous studies show Americans are severely vitamin D-deficient. Why should we care? Because this deficiency causes osteoporosis, heart disease, cancer, and auto-immune disease.

It also helps maintain healthy levels of calcium in the body, ensuring that calcium is always available where and when needed. It increases calcium absorption in the small intestine, decreases calcium excretion in the urine, and facilitates calcium release from bones.

This vitamin isn’t found naturally in many foods. Fortified dairy products and mushrooms are pretty much it. And the main source is sunshine (hence the advice to try to get out into the sunshine for at least 15 minutes a day).

I’ve talked before about dairy products. This topic is right up there with eating meat, as far as stirring up hot debate. People don’t like hearing that dairy fat is loaded with toxins, especially dioxin—a toxin that’s been proven to be a major cause of cancer. (We love our butter, cheese, yogurt, milk, and ice cream, for Pete’s sake!) Maybe the best we can do is limit our intake?

Anyway, I won’t beat that dead horse, but the point I’m making is that we need more vitamin D in our diets. It’s just a fact. And there are a couple safe ways to do this:

Take vitamin D supplements. The dosage, according to researchers and MDs is at least 1000 IUs to achieve adequate blood levels and to get real protection against osteoporosis.

Eat mushrooms. Besides containing vitamin D, they’re also good sources of selenium (an antioxidant mineral), as well as copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron. While they’re a tasty addition to salads, their cells walls are undigestible unless exposed to heat, so you must cook mushrooms to get their nutritional benefits, however.

Mushrooms are naturally low in sodium, fat, cholesterol, and calories. And besides providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

When buying mushrooms, don’t let the wide variety throw you. Most provide around the same amount of the same nutrients per serving, regardless of their shape or size. Choose ones that are firm, dry, and unbruised. Avoid any that appear slimy or withered. Store them in the refrigerator in the paper box they come in or in a paper bag. Avoid storing in plastic, as too much moisture speeds spoilage; and don’t wash or trim them until ready for use.

Here are a few ideas on how to use them:

• Sauté any type of mushroom with onions for a quick and tasty side dish.

• Add sliced mushrooms to omelets, breakfast scrambles and quiches.

• Add them to stews, vegetable soups, and beans.

• Make your own version of cream of mushroom soup.

• Make mushroom and onion soup.

• Grill portabella mushrooms and use them on sandwiches or in wraps.

• Or marinate portabella mushrooms in a mixture of olive oil, onion, garlic, and vinegar for an hour. Then place under a hot grill for 10 minutes.

• Make stuffed mushrooms; fill them with your favorite ingredients and bake.

Mushrooms are a great chewy replacement for meat. They add interesting flavors and textures to dishes as well. Of all the ways to use them mentioned, our favorite dish is the above-mentioned stuffed mushrooms. These are hearty, delicious, and so easy to make. So I’ll close with my go-to (non-dairy) stuffed mushroom recipe. We like these so much we often make a complete meal out of them. And they make a terrific snack. See what you think:

PANKO AND HERB-STUFFED MUSHROOMS (serves 4)

10 ounces button mushrooms

3 ½ tablespoons olive oil, divided

½ teaspoon Worcestershire sauce

½ cup panko breadcrumbs

2 cloves garlic, minced

1 tablespoon finely chopped fresh parsley

½ tablespoon fresh thyme, chopped (or ¼ teaspoon dried thyme)

2 to 3 pinches of salt, to taste

Black pepper to taste

Tasty optional add-ins are diced, sautéed onions and finely diced tomatoes.

1. Preheat oven to 350°F.

2. Break the stalks off the mushrooms, being careful to keep the caps in one piece.

3. Place caps in a plastic bag. Mix 1 tablespoon olive oil and Worcestershire sauce together and pour this over mushrooms; toss to coat each one. Spread the mushrooms out on a baking tray, cup side up.

4. Finely chop the stalks.

5. Heat 1 tablespoon olive oil in a fry pan over medium high heat.

6. Add the mushroom stalks and garlic and sauté for 1½ to 2 minutes until softened.

7. Add bread crumbs and sauté for 1 to 2 minutes more until mixture becomes a light golden color.

8. Remove pan from heat and mix in salt, pepper, parsley and thyme.

9. Use a teaspoon to fill each mushroom cup with bread stuffing. Don't worry about spillage! Just pile the filling into each cup as well as you can.

10. Drizzle the remaining 1½ tablespoon of olive oil and bake for approximately 10 minutes, or until the mushrooms are softened (but not mushy; they will go soggy and lose their shape).

11. Serve warm or at room temperature.

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NOTES

• This recipe needs to be made with panko breadcrumbs, not ordinary breadcrumbs. Ordinary breadcrumbs are too fine and will make a dense filling. If you don't have panko breadcrumbs, then either process very stale bread into coarse crumbs, or toast 2 pieces of bread until very golden, then roughly chop to make your own breadcrumbs (or whizz in a processor).

• Thyme is suggested because it goes so well with mushrooms. Oregano would also go great, or other mixed herbs. Avoid rosemary, however; its strong flavor will overpower the mushroom.

• To make ahead, pan fry the panko filling, let it cool then store in an airtight container for up to 2 days. Store the mushrooms in the paper bag you purchased them in. When ready to cook, toss the mushrooms in oil, fill the mushroom caps with the panko filling and bake.

• This recipe is not suitable for freezing. It is also not great to reheat as the mushrooms go soggy.