Did you know that it is National Nutrition Month? We’ve made a big turn around in our home this year in the way we eat – at least most of the time. I’ve also learned a lot about the benefits of different foods. So, what do you all think about mushrooms? Me, I always tried to stay clear of them. I wasn’t aware of any benefits and they just look gross, in my opinion. My husband on the other hand loves mushrooms. It wasn’t until I picked up a healthy living cookbook and braved a mushroom filled recipe, did I learn not only of the benefits of eating mushrooms, but, also that they can be quite delicious when cooked right.
So what benefits might Mushrooms offer? Well they are one of the only fruits or vegetables that provide Vitamin D, they also contain Vitamin B which helps to provide energy by breaking down proteins, fats and carbohydrates. Within the produce aisle, mushrooms are a leading source of the antioxidants selenium and ergothioneine; these antioxidants help maintain a healthy immune system. If that wasn’t enough, did you know that by increasing the intake of lower calorie foods, like mushrooms, in place of those higher in calories, like ground beef, it can be an effective method for reducing calories and fat while still feeling full and satisfied after a meal?
The Mushroom Council, a group of U.S. mushroom growers, tell us this works because mushrooms’ hearty texture and rich flavor allow them to blend seamlessly with meats. The mushroom and meat “swapability” technique is an economical way to make family meals more nutritious and works great in family favorites like lasagna, burgers, tacos or chili.
So how do you replace meats with mushrooms? It’s actually rather simple. This three-step “swapability” strategy is perfect for family favorites like burgers, lasagna, pizza, chili – or any dish that calls for ground meat:
- Chop up your favorite mushroom variety to match the consistency of the ground beef or turkey;
- Combine the cooked meat and mushrooms and use the mix to complete your recipe
•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
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.
Not a burger fan, then check out some of these yummy recipes!
Crab and Mushroom Cakes with Chipotle Aioli
Cremini and Pork Meatballs
Did you know about the “Swapability” of mushrooms? Is it something you have tried before or would try?
Are you interested in learning more? If so join me at a Twitter party on Monday, March 12th at 8:00 PM EST. The event hashtag is #Mushrooms and there will be prizes awarded. (US and Canada, 18+). RSVP is available at: http://resourcefulmommy.com/8634/mushroom-channel-twitter-party
You can read my disclosure located here