If you are a looking for lightened up comfort food with a plant-based twist, look no further! One of the my favorite healthy meal hacks when it comes to meat-based recipes is MUSHROOMS.
Yes, mushrooms! Mushrooms not only lower the calories, fat and sodium of classic comfort food recipes like burgers, spaghetti bolognaise and tacos, it adds delicious umami flavor and key nutrients vitamin D, potassium, B vitamins and antioxidant selenium. Simply replace 50% of the meat in classic recipes with 50% chopped mushrooms. It’s as simple as that!
Why mushrooms?
Not only do mushrooms add a similar taste and texture to meat in recipes, they are entirely plant based. Mushrooms are fat free, low in calories, naturally gluten-free and fiber-rich. They are also a nutrient powerhouse!
Selenium: Mushrooms contain trace mineral selenium which is a powerful antioxidant that helps prevent potential free radical damage linked to premature aging and inflammation.
Fiber: fiber is a nutrient that most Americans fall short on and is important for heart health and digestive health.
Potassium: potassium helps the body maintain fluid and electrolyte balance to promote muscle function.
B vitamins: B vitamins help convert the food we eat, into useable energy.
Vitamin D: Mushrooms are one of the only plant-based sources of vitamin D. However, not all contain them. Mushrooms specially labeled as being high in vitamin D are the only mushrooms that contain a significant level of vitamin D.
All about Vitamin D!
Vitamin D aka the sunshine vitamin is produced by our skin when exposed to sunlight. However, studies suggest that nearly 50% of Americans still lack adequate vitamin D for a plethora of reasons. One being that modern indoor lifestyles keep us out of the sun. Additionally, since we are advised to wear sunscreen outdoors for skin protection, it can unfortunately prevent adequate vitamin D production.
As far as food sources go, vitamin D is primarily found in fatty fish, fortified dairy and cereals. The good news is that high vitamin D mushrooms can be a viable source as well and happen to be plant-based!
Like humans, mushrooms respond to light similarly and increase vitamin D content when exposed to sunlight. Vitamin D is not only an essential component of bone health, it helps maintain cardiovascular health, promote hormone regulation and enhances the immune system.
Br sure to pick up high vitamin D mushrooms for your next cook out, taco Tuesday or pasta night!
Blend it up!
Have you tried “The Blend”? Mix chopped mushrooms with ground meat to reduce fat and calories in your favorite classic comfort foods.
Blended Mushroom Burger
- 2 whole grain hamburger buns, toasted
- 2 slices of tomato
- 2 slices of red onion
- 2 slices of cheese
Blended Mushrooms"
- 8 oz. high vitamin D Monterey Mushrooms, finely diced
- 8 oz. ground lean beef
- pinch of salt and pepper
- 1/2 tsp garlic powder
- 1/4 tsp paprika
- 1 tsp Worcestershire sauce
- 1 tbsp avocado oil
Add oil to a large skillet and place over medium-high heat. Add mushrooms to the skillet and sauté until golden brown, about 5 minutes. Set aside and allow to cool.
Add beef, mushrooms and seasonings to a large mixing bowl and make into two patties.
Grill patties and serve with buns and toppings.
Blended Mushroom Spaghetti Bolognaise
- 4 oz. lentil spaghetti
- 1 cup pasta sauce
Blended mushrooms:
- 4 oz. ground lean beef
- 8 oz. high vitamin D Monterey Mushrooms, finely diced
- 1/2 tsp basil
- 1/2 tsp garlic
- 1/2 tsp oregano
- Salt and pepper to taste
Cook pasta according to package instructions in a large pot, drain and transfer back to the pot.
Add oil to a large skillet and place over medium-high heat. Add mushrooms to the skillet and sauté until golden brown, about 5 minutes.
Add beef and seasonings to the skillet and continue cooking until combined and beef is no longer pink. Stir in pasta sauce and continue cooking for another 3-5 minutes. Serve sauce with pasta.
Blended Mushroom Tacos
- 4 taco shells
- 1/2 cup romaine, chopped
- 1/4 cup shredded cheese
- 1/2 cup diced tomato
Blended mushrooms:
- 8 oz. high vitamin D Monterey Mushrooms, finely diced
- 8 oz. ground lean beef
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 1 tbsp avocado oil
Add oil to a large skillet and place over medium-high heat. Add mushrooms to the skillet and sauté until golden brown, about 5 minutes.
