A combination of long hours spent indoors and low levels of winter sunlight mean many of us are struggling to get enough Vitamin D.  

This is essential to help keep bones, teeth and muscles healthy – and research has shown it also helps boost the immune system, which is even more vital during a pandemic.  

There are plenty of Vitamin D supplements out there, but fungi fans will be pleased to learn that wild mushrooms are also an excellent source of Vitamin D2.  

Wild mushrooms like morel, chanterelle, oyster and shiitake all contain natural levels of Vitamin D when exposed to sunlight, and morels and chanterelles have more to begin with as they’re grown outside. 

This recipe from Barney Desmazery at BBC Good Food invites you to choose your own mix of mushrooms to fill a light, buttery, puff pastry case. Delicious, and healthy too! 

Wild Mushroom Tart 

Serves 4 


  • 375g block all-butter puff pastry 

  • flour for dusting 

  • 25g butter 

  • 300g mixed wild mushrooms or just one type, cleaned and sliced 

  • 25g parmesan (or vegetarian alternative), finely grated 

  • small handful parsley leaves, chopped 

  • 1 garlic clove, finely chopped 

  • 1 egg  beaten 



Roll the pastry out on a floured surface and cut out four circles, about 15cm wide. Leave to chill on a lined baking tray in the fridge. 

Heat oven to 200C/fan 180C/gas 6. Heat a large frying pan until hot, then add the butter and fry the mushrooms for 5 mins until there is no liquid left in the pan. Season, then take off the heat and mix mushrooms with the parmesan, parsley and garlic. 

Score a 1cm border around the edge of each tart, then spoon the mushrooms into the centre circle. Brush the edge with beaten egg, then bake the tarts for 20 mins until puffed up and golden. Serve immediately.