1. OPTIONAL — for maximum vitamin D: place the mushrooms in direct sunlight for 30 minutes (cut side up).
2. Heat olive oil in a pan over medium heat.
3. Sauté mushrooms and garlic for 5-7 minutes until golden brown.
4. In the same pan, fry two eggs sunny-side up.
5. Plate everything, sprinkle with grated cheese, parsley, salt, and pepper.

Sun-exposed mushrooms provide up to 200-1000 IU of vitamin D2 per 100g—one of the few plant-based sources. Eggs provide ~50 IU of D3 per egg. Aged cheese adds some D2.

Tips & Variations 

• Vegan: replace eggs with tofu scramble + vegan D3 supplement
• Variation: add a handful of spinach during the mushroom step
• For families: make a larger portion and serve with bread