Posts Tagged ‘B vitamins’

Spring Into Swapability

This unseasonably warm weather has had me thinking spring for weeks! I don’t know about you, but when the temperature starts to tick up, I can’t help but get into the mood for grilling. As luck would have it, this goad to grill gave me an excellent opportunity to experiment with the whole “swapability” notion of substituting a portion of a higher-calorie ingredient, like meat, with a portion of mushrooms instead. I’ve been tinkering with it in the kitchen and find it’s an easy way to get an extra serving of veggies on my plate and an extra tasty meal in my stomach.

After searching for mushroom recipes that could easily be made on the grill, I settled on this tasty little number… burgers, of course! I decided to put together a batch of meaty Mushroom Burger Wraps. The original recipe is made in a skillet, but when the weather is this beautiful, you have to hit the grill. I’m telling you, these bad boys are so tasty, you may not ever make a full beef burger again! Of course, for all you turkey fans out there, this is a delicious swap for you, too.

In addition to swapping mushrooms within the burger wraps, I also marinated some sliced portobellos in a balsamic vinaigrette and threw them on the grill alongside the burgers for a complete lean, mean dinner that had me thinking summery thoughts in the middle of March. Not too shabby!

Mushroom Burger Wraps (serves four)

Ingredients

  • 6 ounces white button mushrooms
  • 6 ounces cremini mushrooms
  • 2 teaspoons plus 2 tablespoons canola oil
  • 1/2 cup low-fat ricotta cheese
  • 8 ounces 93% lean ground beef
  • 1 large egg, lightly beaten
  • 1/2 cup seasoned breadcrumbs
  • 2 teaspoons dried basil or 1/4 cup chopped fresh basil
  • 4 2-ounce whole-wheat tortillas
  • freshly ground black pepper

Directions

1. Chop mushrooms into ¼-inch pieces.  Heat a medium skillet over medium-high heat.  Add 2 teaspoons canola oil.  Place mushrooms in pan and sauté for 3 to 5 minutes.  Drain. Return mushrooms to pan and season with freshly ground black pepper.

2. In a large bowl, combine the mushrooms, ricotta cheese, ground beef, egg, breadcrumbs, and basil. Form mixture into 4 burgers.

3. Heat a 12-inch nonstick skillet over medium-high heat. Add 2 tablespoons canola oil. Cook burgers for about 5 to 7 minutes on each side, or until done. (Or grill burgers.) Serve in tortilla.

Tips: These are delicious with caramelized onions, fresh tomato and cheddar cheese.

Mushroom Lasagna from Chez Us

Turn your Meatless Monday meal into a comfort food feast with this Mushroom Lasagna recipe from Denise of Chez Us!

I recently had the chance to tag along on a mushroom foraging excursion with an expert from Northern California.  It was fascinating what I learned about my favorite food!  Besides learning that mushrooms are primarily composed of water, I also learned that mushrooms shouldn’t be consumed raw since they contain chitin, a material that needs to be cooked in order to break down and become edible. Also, thanks to their high water content, you don’t need much cooking liquid when preparing mushrooms.

Luckily, mushrooms are also packed with nutrients and vitamins!  They are a great source of B vitamins, especially niacin and riboflavin and happen to be protein powerhouses.  I found it interesting that dried mushrooms have almost as much protein as a piece of veal. I could go on and on, but will save for that for another time!  I mean, you’re probably hungry by now, right?

This mushroom lasagna is my go-to recipe for vegetarian meals.  Since mushrooms are a great source of protein, this recipe is very filling.  I lightly saute a mixture of brown crimini, portobellos and shiitakes with a little olive oil. Thanks to their high water content, there’s no need to add more liquid! Here and there, I’ll add golden chanterelles and oyster mushrooms to the mushroom blend.  I love the meaty texture of the chanterelles mixed with delicate oyster mushrooms.

To balance all of the earthy goodness in this recipe, I use three cheeses: fresh mozzarella, mascarpone and ricotta. I also use an abundance of fresh herbs to round out the flavors. Yes, it is rather decadent, but it is so worth it!  Instead of a traditional red sauce, I use a creamy béchamel.  When béchamel bakes with the three cheeses it makes a delicious, creamy base that mixes perfectly with the earthy mushrooms and fresh herbs.

This recipe takes a bit of time to prepare, but it worth it.  When you take the bubbly lasagna out of the oven, your dinner guests are going to be WOWED from start to finish.   I’ll let you in on a little secret… we prefer this recipe over meat lasagna. It’s THAT good! Try it for yourself and let us know what you think.

Mushroom Lasagna

Mushroom Filling
Note: if omitting chanterelle and oyster mushrooms, use an additional 8 oz. of crimini, portobello, or  a blend of the two.

  • 1 lb. of crimini brown mushrooms
  • 1 lb. portobello mushrooms
  • 4 ounces oyster mushrooms (optional)
  • 4 ounces chanterelle mushrooms (optional)
  • 1 yellow onion, minced finely
  • 3 cloves garlic, minced finely
  • 1 tablespoon olive oil
  • kosher salt to taste
  • black pepper to taste

To make: In a dutch oven, heat the olive oil over medium-low, add the onion, stir and cook until soft, about 4 minutes.  Add the garlic, stir, and lower heat to low, cook for 7 minutes, stirring occasionally.  Add all of the mushrooms except the oyster mushrooms.  Stir the mixture and cook over low heat for 12 minutes.  Add the oyster mushrooms (if using), stir and turn off the heat.  Set aside

Cheese Filling

  • ricotta
  • mascarpone cheese
  • 1/2 cup Italian parsley, roughly chopped
  • 1/2 cup fresh oregano, roughly chopped
  • 1 egg
  • pinch of kosher salt and black pepper

To make: In a large mixing bowl add all of the ingredients and stir with a spoon.  Set aside.

Béchamel

  • 6 tablespoons butter
  • 4 tablespoons all-purpose flour
  • 3 cups whole milk
  • kosher salt
  • black pepper

To make: In a medium saucepan, melt the butter over low heat (about a 4) until melted.  Do not let the butter burn.  Add the flour and whisk until smooth.  Continue cooking over low heat until light and golden in color, about 5 minutes.  Add the milk to the butter mixture, slowly, whisking the entire time.  Raise the heat to a medium (about a 6), cook for 5 minutes, whisking the entire time.  Remove from the heat.  Season with salt and pepper.  Set aside.

Lasagna

  • 1pound fresh or dried lasagna noodles
  • 1 pound fresh mozzarella

To make: Heat oven to 350.  Butter a large glass baking dish.  Ladle a spoonful of béchamel over the bottom of the dish and spread about.  Cover the bottom of the dish with some of the pasta.  Smooth a third of the cheese filling over the pasta, add a third of the mushroom mixture, and then ladle 1/3 of the béchamel over the top.  Tear a 1/3 of the mozzarella into small pieces and scatter over the béchamel.  Continue the process;  you should have three layers.  You will have three layers built up with cheese and mushrooms.   Cover the third layer with pasta and pour the remaining of the béchamel over the top of the pasta.  Sprinkle with mozzarella.  Bake for 50 – 60 minutes, until golden and bubbly.  Serve.  Eat.

What's For Dinner?

Pizza is usually the Achilles’ heel of anyone trying to eat healthier meals, especially pizza with meat toppings. That’s why the next recipe in my mushroom “swapability” cooking adventure (recipes that swap out a portion of meat to make way for more mushrooms) was particularly exciting—a Mushroom Flatbread from registered dietitian Elizabeth Ward.

Remember, the three-step technique for “swapability” is to chop, cook and combine mushrooms into recipes to add an extra serving of veggies to the plate so your meal is tasty and healthy.

Treat yourself tonight by making this lightened-up simple, flavorful and filling pizza.

Mushroom Pizza

Recipe for Mushroom Flatbread (serves two)

  • 6 ounces white button mushrooms
  • 6 ounces cremini mushrooms
  • freshly ground black pepper
  • 4 ounces 93% lean ground beef
  • 1 teaspoon olive oil
  • 1 cup part-skim ricotta cheese
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 2 – 12 inch light whole wheat wraps
  • 1 cup shredded reduced-fat Monterey Jack or Cheddar cheese

Directions

  1. Preheat oven to 400˚F.
  2. Chop mushrooms into ¼-inch pieces.
  3. Heat a medium skillet over medium-high heat. Add meat and cook, breaking meat into very small bits. Drain. Season with freshly ground black pepper. Remove from pan and reserve.
  4. Add olive oil to skillet. Add mushrooms and sauté for 3 to 5 minutes. Drain. Add beef back to pan and combine with mushrooms.
  5. In a small bowl, combine ricotta cheese, oregano, and basil. Spread the cheese mixture on two 12-inch light whole wheat wraps, dividing evenly. Layer equal amounts of the beef and mushroom mixture on top of the cheese mixture. Sprinkle with the grated cheese.
  6. Place the pizza directly on the oven rack. Bake for 8-10 minutes or until crust is golden brown and cheese is melted.

** Tips: ½ cup cottage cheese blended with 1 tablespoon of milk in blender or food processor is a suitable substitute for ricotta cheese. Use fresh herbs like oregano and basil instead of Parmesan cheese and also use reduced fat cheese for a lighter version with less cholesterol, fat and saturated fat. **

And if this “swapability” technique intrigues you and you’re looking for other ingenious ways to eat healthier, then we have two exciting Twitter parties coming up that you’ll want to join. Both are in celebration of National Nutrition Month and should deliver lots of fun tips! Mark these dates on your calendar:

  • March 8, all day: Center for Nutrition Policy & Promotion (CNPP) Twitter Day. Join the conversation to engage with different communities and organizations in helping to promote the Dietary Guidelines for Americans, using the hashtag #MyPlateYourPlate on Twitter.
  • March 12, 8 p.m. – 9 p.m. EST: Feed Your Family Well Twitter Party. Use the hashtag #Mushrooms on Twitter to join the conversation about how to serve your family more nutritious meals that they’ll love to eat. Beloved blogger Resourceful Mommy will lead the conversation and author of MyPlate for Moms, How to Feed Yourself & Your Family Better, Elizabeth Ward, will be dishing out expert advice. You’ll even have the chance to win awesome prizes valued up to $150! 

We look forward to chatting with you there!

Quinoa Mushroom Patties from Hey What’s For Dinner Mom?

Who needs beef when you can eat savory, crispy, filling patties chockfull of hearty quinoa and mushrooms? Laura of Hey What’s For Dinner Mom? has put together Quinoa Mushroom Patties that will surely get added to your Meatless Monday recipe repository!


Quinoa Mushrooms Patties are a tasty protein-packed choice for a Meatless Monday (or everyday vegetarian) dinner or lunch. These patties, bursting with sautéed mushrooms and zucchini, crisp up in a pan in a flash. Try topping them with shredded cheese, pizza sauce or salsa to add exciting flavors to these versatile patties. Keep pre-cooked quinoa on hand to make this meal in a matter of minutes! (Besides, they’re so delicious, you’ll want to prepare them whenever the craving strikes!)

Quinoa Mushroom Patties
Makes 10-16 patties, depending on size

What you’ll need:

  • 3 cups cooked quinoa, cooled
  • 1 Tablespoon butter
  • 2 zucchini, quartered and slices
  • 8 baby bella mushrooms, cleaned, stem removed and diced
  • 8 white button mushrooms, cleaned, stem removed and sliced
  • 1 teaspoon salt
  • 1 minced garlic clove or use garlic powder, I do I’m allergic to raw onions and garlic
  • 2 tablespoon minced cilantro
  • 3 eggs
  • 1 cup bread crumbs
  • oil for frying 1-2 Tablespoons

How to make it:

Heat  butter in a medium skillet until melted, add the zucchini and mushrooms. Saute for 10 minutes, remove from heat and set aside.

Mix the cooled quinoa with the salt, garlic, cilantro, eggs, bread crumbs and the mushrooms and zucchini mixture. Form patties

Heat oil in a large skillet over medium heat. Add 2-3 patties to the pan, cook for 6 minutes, or until browned. While cooking, use spatula to press each pattie down.

Flip and brown the other side. Repeat with remaining patties.

Enjoy!

Sautéed Mushroom, Spinach & Roasted Red Pepper Wrap

A delectable wrap, ready in 10 minutes, is a fabulous weekend lunch or weeknight meal when you’re crunched for time. Keep reading for the full scoop from Paula from bell’alimento.

If you’re looking for a simple and scrumptious meatless meal option, you can’t go wrong with this vegetarian mushroom, spinach and roasted red pepper wrap. In less than 10 minutes you can have this on your plate and on its way into your belly!

A secret weapon in my fridge is flour tortillas. You can add just about anything to them, roll them up and ,voila, you have a meal in ready minutes. They also double as an easy peasy appetizer! I’m a big fan of easy and effortless entertaining, so these are a staple when I’m playing host.

This vegetarian wrap is “meaty” without the meat. The mushrooms are gently kissed with butter, added to silky smooth roasted peppers and given a little texture with the fresh spinach leave.  They’re then enveloped by a soft, warm tortilla to complete the dish.

It’s refreshing, delicious and EASY.

Sauteed Mushroom, Spinach & Roasted Red Pepper Wrap (Serves 4)

What you’ll need:
6 ounces button mushrooms – sliced
2 tablespoons unsalted butter
salt/pepper
1 loosely packed cup fresh spinach
1 roasted red bell pepper – sliced
4 flour tortillas – warmed

What to do:
1. Into a medium sauté pan over medium  heat add butter. Melt. Add mushroom and sauté for approximately 4-5 minutes until cooked through. Season with salt/ pepper. Turn off heat.

2. To assemble:  Equally distribute spinach, bell pepper and mushrooms between each tortilla.

3. Wrap each like you would a burrito (or you could also simply fold in half and enjoy soft taco style).

Weekly Links: Mushroom News from Around the Web

How to get more vitamin D The Tampa Tribune interviews Dr. Holick, and offers solutions for getting enough vitamin D each day. Our favorite recommendation of course is to eat naturally D-rich foods, like mushrooms! Take this quiz to see if you’re getting enough vitamin D. Check out Dr. Holick’s recent interviews with Reuters and Danbury News Times, too.

Healthy Snack Ideas # 4: Savory Mushroom Bruschetta Gather.com shares a recipe for mushroom bruscetta, one that takes little time and doesn’t add to the waistline! This delectable afternoon delight is the perfect 3 o’clock pick-me-up as mushrooms are chocked full of B vitamins, which help your body convert food to energy.

Get your vitamin D Cynthia Sass, RD, was interviewed for an ABC News Now segment about vitamin D to highlight foods that consumers can add to their diet in order to get an adequate daily intake of this vital nutrient. Fish, eggs and mushrooms are the three natural food sources of D discussed and mushrooms are further noted as the only plant source of vitamin D. See ‘shrooms get some recognition on WebMD’s vitamin D slideshow as well.

Slim Down Secrets: Feel full, stay slim with 5 easy dinners We can’t believe that bikini season is already around the corner. If you’re having a minor meltdown (you sure are NOT the only one), don’t stress because KNXV-TV recommends five simple dinners that will keep you slim and satisfied. We’re happy to find that portabella mushroom burgers make this short, coveted list.

Forest Mushrooms feeds growing need for fungi The specialty mushroom market has really mushroomed (pardon the pun) in recent years, which can be attributed to the maturation of America’s palate, and the growing interest in Asian cuisine. Not only are the flavors of specialty mushrooms remarkable, but so are their health benefits. Mushrooms give recipes a flavor boost alongside a powerful punch of nutrients. Mushrooms are high in fiber; low in carbs and fat; have more protein than most produce; and double as an umami-rich meat substitute. Madison.com further dishes on the nutrients in specialty mushrooms here.

Weekly Links: Mushroom News from Around the Web

The New Superfoods Fitness highlights the common white button mushroom as one of ten lesser-known superfoods that will keep your body healthy and slim – without costing you a fortune at the grocery store. Swapping meat for mushrooms is highlighted as a successful weight-loss strategy, and the most common of all ‘shrooms is recognized as one of few natural food sources of vitamin D.

Vitamin D levels dip San Francisco Chronicle interviews the world’s leading vitamin D expert, Dr. Michael Holick. Lack of vitamin D can lead to heart disease, cancer, depression, insomnia, diabetes and chronic pain so be sure to get adequate amounts of this crucial nutrient. Adequate daily vitamin D intake may be hard to come by as this nutrient is often not found naturally in foods. But, rest assured that all mushroom contain D – they’re the only source in the produce section.

The Trading Post 2009’s Taste of Home “Mushrooms: Every Day, Every Way” recipe contest winner is highlighted. Have you entered this year’s contest? If you’re lacking inspiration, give this winning portabella burger recipe a try.

EAT YOUR VEGGIES: Adding vegetarian dishes to the menu will benefit your health Vegetarian diets are becoming more common these days. They’re not simple though, without a little planning the risk of depriving yourself of key nutrients is high. But if done right, a vegetarian diet can be satisfying and good for your waistline. A tip the Bradenton Herald offers readers is one of our weight-loss favorites – substitute meat with mushrooms. Studies have shown that substituting four ounces of mushrooms for four ounces of meat once a week for one year could save more than 18,000 calories and nearly 3,000 grams of fat – that adds up to more than five pounds!

Chef’s kitchen: Try an Herbed Mushroom Tulip The Olympian’s resident chef admits she used to avoid mushrooms at all costs but now she just can’t get enough. Chocked full of selenium, B vitamins and fiber, mushrooms are not only a nutritional powerhouse but they also add flavor to everyday meals.

Mushroom has a lot to offer Our friends up in Canada agree that there’s no reason to not love mushrooms. No fat, hardly any carbs or calories, low in sodium – mushrooms lack all the bad stuff and provide nothing but the good: vitamins, minerals, fiber and flavor.

Weekly Links: Mushroom News from Around the Web

Reduce fat with super swaps Wendy Bazilian, PhD, RD recommends ways to switch out foods that lend less nutritional value for those high in antioxidants and flavor in order to reduce our calorie, fat, sugar and sodium intake. Instead of a regular burger, throw a portabella cap on the grill! Studies have shown substituting four ounces of mushrooms for four ounces of meat once a week for one year could save more than 18,000 calories and nearly 3,000 grams of fat – that adds up to more than five pounds. Another benefit of shrooms is their antioxidant power: mushrooms are the leading source of selenium in the produce aisle, and they contain ergothioneine, two potent antioxidants that have immunity benefits.

Recipes that Fight Belly Fat More magazine highlights our recipe for Portabella Omelet Topped with Portabella Bacon as one that fights belly fat. Why? Vitamin D. Deficiencies of vitamin D have been linked to both obesity and abdominal fat, so eat your shrooms to help shape up for bikini season (which scarily isn’t too far away).

Diet Detective: Hearty and Healthy Calorie Bargain Recipes In the healthy spaghetti and meatballs recipe, mushrooms and other veggies are incorporated into the meatball mixture for a nutrient boost, and to save calories. KPIC-TV touts mushrooms as a good source of crucial B vitamins that help convert food into energy. They also note mushrooms’ selenium content, an important antioxidant to help maintain the immune system.

Less meat, more taste Portabella burgers are common in restaurants, but don’t be afraid to make one at home – they’re super easy to make! Check out this recipe from the News-Leader, which also notes mushrooms as a great source of selenium, potassium, and B vitamins riboflavin and niacin.

Weekly Links: Mushroom News from Around the Web

Belly-Flattening Foods Mushrooms are the only natural source of vitamin D in the produce aisle. Studies show that vitamin D deficiency actually could hinder weight loss, and provoke obesity and abdominal fat. Swap mushrooms for meat to get your vitamin D, and to cut calories! Also, mushrooms have ergothioneine, a powerful antioxidant with anti-tumor growth properties.

Wild Rice and Mushroom Soup Self magazine recommends this recipe for cold winter days to help boost your energy. Mushrooms are chocked full of B vitamins, which your body uses to convert food into energy.

Foods That Make You Feel Good Eat nutrient-rich, D-filled mushrooms to boost your mood this winter!  Vitamin D actually improves your cell membranes’ receptiveness to serotonin, a neurotransmitter essential for mood, appetite and other important regulatory functions.

Tasty Fungi: Creamy Mushroom Bisque Recipe Mushrooms are meaty and rich in flavor, and can be deliciously dynamic when different varieties are combined, as they are in this wonderful bisque. Mushrooms are low in calories yet still dense in nutrients, adding protein and fiber to every serving.

Mushrooms provide vitamin D during winter Nutrition expert and author, Keri Glassman, thrives on finding superfoods like mushrooms that carry extended benefits for health and happiness. “Eating the right foods does more than just make you healthier – they can help you feel better and look great too,” says Glassman. “Overcome sunless winter days by incorporating foods with natural vitamin D and high antioxidants into your diet – mushrooms are the only fruit or vegetable with vitamin D.”

Weekly Links: Mushroom News from Around the Web

Winter vegetarian bean stew Savor the rich meaty texture of Portabellas in this awesome vegetarian stew – a hearty soup perfect for cold wintry days. Don’t let your soup get too soupy, though; be sure to remove the inner gills of your ports before they’re cooked!

Cremini Mushrooms Stuffed With A Caper And Crab Salad Savory.tv shares many of the health benefits of mushrooms alongside a delightful recipe for stuffed caps. Mushrooms’ copper and potassium content is noted, as is their energy-boosting B vitamins and immunity-strengthening antioxidants!

100 Ways to Cut 100 Calories To stop weight gain, most Americans only need to remember one thing: energy in must equal energy out. In other words, the calories you consume must be equivalent to those you burn and if you want to lose weight, the scale must be tipped toward energy out. These tips for cutting calories from Prevention can help you do just that! They’ve provided great suggestions for all food situations: breakfast, lunch, dinner, dessert, snacks, beverages and even dining out. Check out the lunch/dinner tab for a great mushroom tip: slash calories by adding veggies, like mushrooms, to pasta sauces instead of meat!

Cutting Salt Intake Would Boost Nation’s Health Like the taste of salt? If Americans cut their salt intake by a mere half teaspoon per day, it would result in public health benefits on par with reducing high cholesterol, smoking and obesity. It could even reduce the number of heart attacks in the U.S. by up to 13 percent. All mushrooms are very low in sodium, so add them to your meals to get that great umami flavor to replace the desire for a salty taste!

Portobello Mushroom Marinara Sauce Get rid of meat in your pasta sauce and add the wonderful texture and flavor of Portabella mushrooms instead – cutting some calories, fat and sodium out of your meal. This sauce can be ready to serve in just 30 minutes or less, great for those late work nights.