Posts Tagged ‘potassium’

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!

Adventures In Swapability

A true product of the good old Midwest, I find myself relying heavily on meat-centric meals during the cold winter months. But it’s National Nutrition Month – time to start lightening up my favorite meals and eating more vegetables.

Luckily, we are working closely with registered dietitian Elizabeth Ward who shared this healthy Almost Lasagna recipe with us. Here at the Channel, we are no strangers to adding mushrooms to dishes to up the nutritional content and we jump at the chance to ‘shroom up meals that usually don’t get enough mushroom love. Judging by the pantry-friendly ingredient list of this recipe and the fact that it calls for swapping a portion of beef with mushrooms, I thought it might deliver the perfect trifecta of easy, tasty and filling. (And fourth: healthy, but what is that… a quadfecta?)

Traditional lasagna feels so labor-intensive, but this recipe came together with minimal effort.

  • Chop mushrooms to look like meat? Check.
  • Cook ‘em like you would the beef? Easy-peasy (And a bit surprising because they really do look just like ground beef!)
  • Combine the cooked mushrooms and beef and add ‘em to the recipe? 1-2-3 and done.

Is there anything more comforting than freshly-made tomato sauce enveloping tender pasta and morsels of beefy mushrooms? I think not!

This time around, I followed the recipe pretty close to the letter. Granted, I love spicy food, so I added a pinch (or three) of red pepper flakes to punch up the flavors. While I’m partial to ground beef, this dish would be just as tasty with ground turkey or chicken or tofu if that’s more your flavor. You can even use no meat and all mushrooms! We’d love to hear how you adjust a recipe to suit your tastes.

Stay tuned for more “swapability” adventures as we amp up the nutrition of other favorite meals!

Recipe for Almost Lasagna (serves six)

Ingredients

  • 1 pound long fusilli pasta or linguine
  • 8 ounces white button mushrooms
  • 8 ounces cremini mushrooms
  • 1 tablespoon olive oil
  • 1 small carrot, diced
  • 1 small sweet onion, diced
  • 2 cloves garlic, peeled and diced
  • 8 ounces 93% lean ground beef
  • 1 28-oune can no-salt-added crushed tomatoes, drained
  • 1 cup low-sodium beef broth
  • 1/3 cup fresh basil leaves, torn
  • 1/2 cup low-fat ricotta cheese
  • 1/3 cup chopped flat-leaf parsley, or 2 teaspoons dried parsley
  • 2 tablespoons trans-fat free margarine
  • Freshly ground black pepper, to taste

Directions

  1. Bring a large pot of water to a boil, add the pasta, and cook according to package directions.
  2. Chop mushrooms in ¼-inch pieces. Reserve.
  3. Heat olive oil in a large skillet over medium heat. Add mushrooms, carrot, onion and garlic. Sauté until onions are translucent, about 5 minutes. Remove from pan and reserve.
  4. Place ground beef in pan and cook over medium-high heat, breaking meat into very small bits. Season with freshly ground black pepper.
  5. Add the vegetable mixture to the beef in the skillet. Stir in the tomatoes, broth and basil; simmer for 5 minutes.
  6. In a small bowl, combine the ricotta cheese and parsley. Toss hot pasta with the margarine and return to skillet. Mix with meat sauce. To serve, scoop equal amounts of the ricotta into shallow bowls, top with pasta/sauce mixture.

Tip: Substitute firm tofu or 100% ground turkey breast meat for ground beef.

Mushrooms in the News

Sizzling Good Times Are Here If you’ve been feeling a bit uninspired by “traditional” summer BBQ dishes, our friends up North have some fabulous suggestions to bring more creativity to your grill.  Purchasing fresh goods from local food suppliers is one of their tips, as are various original ideas for healthier alternatives to one’s usual daily fare.  Mushrooms are highlighted, of course, receiving only praise for their delicious taste and nutritional value.  Our favorite part: the mouth-watering (and very simple) recipe for Portabella Mushroom Burgers.

Health Benefits of White Button Mushrooms If you’ve questioned the necessity of having white button mushrooms in your diet, you might find yourself thinking otherwise after you read this awesome laundry list of health benefits provided by AssociatedContent.com.  Mushrooms provide 1-97% of the recommended Daily Value of Vitamin D?  Check.  They contain immunity-boosting antioxidants?  Check.  Chock full of potassium?  Check.  White button mushrooms pretty much have it all!

Gloss How-To: Eat More Fruits & Vegetables Every now and then we all feel like we could use a friendly reminder on how to eat healthier and improve our diets.  After all, USDA guidelines recommend we each eat 2 cups of fruit and 2 and ½ cups of vegetables each day!  MyGloss.com, a popular health and lifestyle blog, published a list of clever tips on incorporating more fruits and veggies into your daily meals.  We like this article because the tips are realistic and not out of reach.  Our fave suggestion? Replace a serving of meat once a week for a serving of vegetables.  Their recommendation?  Instead of a grilled hamburger, enjoy a grilled Portabella Mushroom Sandwich.

Fresh mushrooms a virtual powerhouse of goodness, says nutritionist It still amazes us that some folks out there are only now just discovering that mushrooms really are great for you.  Our buddies in Canada are once again spreading the word in this interview with Toronto nutritionist Clare Jones.  As mushrooms are nearly fat-free, cholesterol-free, and sodium-free, chock full of essential vitamins and minerals, and contain cancer-fighting antioxidants, they’re basically a nutritionists dream. Add the delicious taste and unlimited ways to serve them in the kitchen, and you have a “powerhouse of goodness.”  Don’t forget to read her do’s and don’ts  on care, handling and storage of mushrooms, too!

Work some healthy mushrooms into diet Jackie Silver, founder of Aging Backwards, really hits a homerun with this informative piece on the Tampa Tribune’s website, TBO.com.  It is just another reminder of how beneficial mushrooms are to your health. Silver specifically cites an Australian study on mushrooms and breast cancer prevention, not to be confused with the research we’ve help provide funds for at City of Hope in Duarte, Calif. But hey, we’re happy to see any research that’s fighting for the cure. Make sure you check out the healthy (and delicious) recipe for Carrot Mushroom Spinach Loaf.

Weekly Links: Mushroom News from Around the Web

Dr. Sunshine New York Times Magazine interviews Dr. Michael Holick, MD, PhD, the renowned vitamin D expert, to set the story straight on vitamin D. Many topics are covered, but the fact that mushrooms are the only fruit or vegetable in the produce aisle to contain this important nutrient still makes the cut.

Bruschetta With Wild Mushrooms, Ricotta And Green Garlic Though we’d prefer to see this recipe call for some white buttons or baby bellas in place of wild mushrooms, KGO-TV still covers the gamut of health benefits in our beloved mushrooms. Mushrooms truly have it all: they’re low in fat and calories, but still rich in a variety of nutrients. For example, mushrooms are an excellent source of potassium – one portabella even contains more than a medium banana! Copper, riboflavin, niacin and selenium are among the other nutrients mentioned.

Katy Perry eats mushrooms to stay slim Even though musician Katy Perry is happily engaged, it turns out her fiancé is not the only “fun guy” on her radar: she loves fungi, too! Katy says, “I love mushrooms. I could eat a ton of them. I really love truffles but I hardly ever get them. Mushrooms in general though are so healthy and good for you. I can’t get enough.”

Figure flattering mushrooms If you’re trying shed a few pounds before summer, here’s a tip from nutrition expert Keri Glassman: add more mushrooms to your meals. Not only will your figure benefit but also your health. Mushrooms are chocked full of important nutrients that – because they’re a source of the antioxidant selenium – can help strengthen your immune system. They’re low in calories, fat-free and very low in sodium. Plus 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.

Weekly Links: Mushroom News from Around the Web

The fascinating world of mushrooms The Huffington Post flaunts mushrooms for their immunity-boosting power and other nutritional benefits, including their potassium and fiber content. Mushrooms are so versatile; you can serve them as the “meat” of the dish, or as the complement on the side. We couldn’t word it better: “From portobello to shiitake to crimini, the possibilities are endless!”

Mushroom Love The News-Herald lets readers know that mushrooms are the key ingredient for livening up winter meals. Rich in antioxidants and vitamin D (perfect for cold and flu season), mushrooms can easily be added to many types of dishes. Give the Mushroom Strudel recipe a whirl, too!

Boost your immune system with healthy meals Mushrooms increase the production of white blood cells, our immunity bodyguards, making them the perfect low calorie choice for illness-ridden winter months. Jae Berman, MS, RD, also recommends eating chicken noodle soup, as the chicken releases an immunity-boosting amino acid as it cooks. Other protein sources are great for immunity as well – try fish and shellfish for the omega 3 fatty acids, or beef for its zinc content.

Weekly Links: Mushroom News from Around the Web

Surprise: Mushrooms full of nutrients Don’t be fooled by mushrooms and their lack of color – just because mushrooms are white does not mean they are not nutritional powerhouses. The Detroit Free Press alerts readers of this common misperception, and notes that mushrooms are in fact dense in nutrients. Not only do they supply B vitamins like riboflavin, niacin and pantothenic acid for energy, but they also are rich in folic acid, iron, potassium and antioxidants like selenium. Get these nutrients by giving their recipe for Mushroom Almond Paté a try at your New Year’s Eve party!

Wild Mushroom Mix Enjoy this vegan and gluten-free mushroom mixture atop pizzas, as a dip with crostinis for an appetizer, or even use it as the base for a hearty mushroom soup! The versatility is endless!

Top 10 health tips for 2010 Our friends from Canada over at The Daily Observer share the most important health tips for 2010. Aside from vitamin D topping the list (be sure to eat your mushrooms!), washing your hands to prevent catching airborne illnesses and measuring your waistline rather than hopping on a scale is recommended. Belly fat is particularly dangerous, possibly leading to a higher risk for heart disease, diabetes and high blood pressure. Measuring tapes are less expensive than scales anyway…

Drug from mushroom may help treat cancer Unrelated to our research at City of Hope on white button mushrooms and breast cancer, researchers at the University of Nottingham have discovered that a wild mushroom native to China, cordyceps, may be effective in treating cancer as well. “The researchers say low-dose cordycepin (the medication that includes cordyceps) seems to inhibit the uncontrolled growth and division of cells and at high doses it also inhibits growth by stopping cells from sticking together.” Aren’t mushrooms amazing?