GOLDEN VALLEY, Minn.-As winter rolls in, we need to consider the option of bumping up our vitamin D. Adequate vitamin D is linked with several health issues including a strong immune system, the risk for diabetes, heart disease, brain health and some cancers.

Kowalski’s Markets nutritionist, Susan Moores, joined KARE 11 News @ 4 with these tips for keeping our vitamin D level up to snuff this winter.

1)Get your vitamin D level tested through your health care provider.

2)Eat vitamin D rich foods, including salmon, tuna, fortified milk, yogurts, kefirs, juices and breakfast cereals, and Kowalski’s new Signature sliced portabella mushrooms.

3)Eat foods rich in magnesium to help the vitamin D in food be converted to its active form in your body.

4)Talk with your health care provider on whether a vitamin D supplement is needed.

Butternut Squash and Mushroom Pasta


8 oz. dry whole wheat penne pasta

1 tbsp. Kowalski’s Extra Virgin Olive Oil

8 oz. Kowalski’s Gourmet Blend Mushrooms

- kosher salt and freshly ground Kowalski’s Black Peppercorns, to taste

2-3 oz. chèvre, to taste

2 cups Roasted Butternut Squash

2 tbsp. thinly sliced green onions

- freshly grated Parmesan cheese, to taste

- chopped fresh Italian parsley, to taste


In a large pot of unsalted water, cook pasta according to pkg. directions (do not overcook); near the end of cooking time, scoop approx. 1/2 cup of pasta cooking water from the pot and reserve it. While pasta cooks, heat oil in a large sauté pan over medium-high heat; cook mushrooms in oil until dark brown (6-8 min.), stirring frequently. Season mushrooms with salt and pepper. Drain pasta; return to cooking pot and add chèvre. Stir pasta and cheese together, adding hot reserved pasta water a bit at a time until sauce reaches desired consistency. Fold in mushrooms and Roasted Butternut Squash. Adjust seasonings and serve immediately, garnishing individual portions with salt, pepper, green onions, Parmesan cheese and parsley.

Nutrition Information per Serving:

Total Calories: 326

Total Fat: 8 g

Saturated Fat: 3 g

Sodium: 68 mg

Fiber: 9 g

Rich in vitamin C, several B vitamins, magnesium, copper, selenium and more than a day’s worth of vitamin A.

Herb Roasted Mushrooms


1 ¾ lbs. shiitake, baby portobella, oyster or cremini mushrooms (or combination), stemmed, cut into 1 ½” pieces

2 fresh rosemary sprigs, cut into 1/2″ pieces

5 garlic cloves, thinly sliced

1/2 cup Kowalski’s Extra Virgin Olive Oil

Kosher salt and Kowalski’s Coarse Ground Black Pepper, to taste

2 tbsp. chopped fresh Italian parsley


In a large mixing bowl, toss mushrooms, rosemary and garlic with oil; sprinkle with salt and pepper. Roast mushrooms on two parchment-lined baking sheets in a preheated 450° oven until dark brown (about 25 min.), stirring occasionally. Remove rosemary stems; adjust seasonings and garnish with parsley.

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Event in stores Saturday, November 7th.