Stuff 'em, dice 'em, fry 'em, bake 'em, mushrooms are pretty much one of the most versatile buggers to cook.
If you've ever subscribed to a health newsletter or read a few columns in a magazine, you'd know that "eating the rainbow" (meaning eating vegetables of colourful nature) is best for you.
HOWEVER, don't let the little egg-shell coloured bundles of joy be skipped on your shopping lists.
Portobello, button, shitake, naming these may make it sound like you've had one too many, but they're all super good for you, despite their lack of color.
They contain almost no fat, sugar, or salt, and are a great source of dietary fibre. They're chocked full with the 5 vitamin B's: B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and folate.
But the list doesn't stop there! Oh no...
They've got essential minerals such as potassium, copper, phosphorus, and iron.
The most surprising thing is that among their mineral content we can find selenium, which isn't found in many other vegetables and fruits. (Note: it's found in sunflower seeds as well).
Info on Selenium and why it's good for you : Selenium fact sheet Selenium benefits
Similarly to cucumbers, mushrooms have a 90% water content, so adding them to soups or stews or salads (or other "s" foods) can fill you up without adding calories.
One thing you need to know is that mushrooms absorb EVERYTHING, so make sure that you're buying them from a reputable source. (or better, organic/local)
Another superfood ingredient is the SUMMER SQUASH. Also known as the baby marrow, or in Arabic "Cousa", this vegetable is surprisingly good for you.
It's full of vitamins and minerals that help fight cancer, inflammation, blood sugar spikes, and many many more. It's a rich source of vitamin A and C, magnesium, fibre, folate, riboflavin (sound familiar?), phosphorus, potassium, vitamin B6 and the list.goes.on!! On top of that, it's high in manganese:
a mineral that helps the body process fats, carbohydrates, and glucose.
And...for the ladies, it even helps with PMS symptoms! Read here and here for more squash info :)
And now, for the long awaited (albeit extremely easy) recipe for STUFFED PORTOBELLO MUSHROOMS!
Prep: 10 mins
Cooking time: 12 mins approx, depending on ingredients.
Baking time: 5-10 mins.
Ingredients:
Portobello mushrooms (as many as you'd like, for this recipe, I did 3).
2-4 large red onions (doesn't matter how much you add, onions are delish and healthy).
Coconut oil (enough to sautee the veggies, about 3 tbspns for this recipe)
Summer squash (around 4-7, again, amount doesn't really matter, you'll just have to adjust cooking time)
Button mushrooms (two handfuls...or as much as you want.)
Frozen spinach (optional but delicious, I didn't have it this time but if you have it, ADD IT!)
Cayenne pepper (a good shake, but for those who don't like it, omit it)
1-2 organic stock cubes (I used herb and garlic stock cubes)
salt and pepper (to taste)
tspn of dried thyme.
Yes yes, the amounts aren't accurate, but I never measure. I cook by eye and I add/take out depending on taste and flavour. With these ingredients, the only difference is that you'll make more stuffing! And that goes very well with morning scrambled eggs, so no worries, my darlings.
RECIPE:
Preheat oven to 180C
Wash and clean portobello mushrooms, taking a spoon and scooping out the flesh. Place "shells" into a baking dish.
Chop up the onions, mushrooms, and squash, and put aside for easy access.
Put the chopped onions into a large pan with 1 tbspn (a third) of the coconut oil. Put on medium high heat until it starts to lightly fry the onions. Put the heat down to medium and STIR every 30 seconds. Keep the onions moving so that they don't brown. We don't want burnt onions!
Sautée onions in coconut oil until softened and just transluscent.
Then, add in mushrooms and chopped marrow (and spinach if you have it).
Cook down for about 10 mins. Keep stirring and add a good pinch of salt. This will release the water from the veggies, so in order not to let the veggies BOIL in their own water, make a little well in the centre of the pan, like this:
Add the organic stock cube, if you have it, and cook down, adding a splash of water if you need it. Spice with the thyme and cayenne, salt and pepper to taste.
Cook down until it's not releasing any water, but not dry and burnt.
Have you noticed that we don't want to burn anything? Yeah, that's cooking.
Take a shell, and stuff the filling in. Place back in the dish and put into the oven for 10 mins.
.JPG)
Once you hear the DING!, take out the dish, let it cool for a few mins and then serve it up! :)
.JPG)
The stuffing can be used for soups (another upcoming recipe for when you have extra stuffing), or put in an omelette for a DELICIOUS breakfast, and a bunch of other things!
Bon apetit, smacznego!
If you've ever subscribed to a health newsletter or read a few columns in a magazine, you'd know that "eating the rainbow" (meaning eating vegetables of colourful nature) is best for you.
HOWEVER, don't let the little egg-shell coloured bundles of joy be skipped on your shopping lists.
Portobello, button, shitake, naming these may make it sound like you've had one too many, but they're all super good for you, despite their lack of color.
They contain almost no fat, sugar, or salt, and are a great source of dietary fibre. They're chocked full with the 5 vitamin B's: B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and folate.
But the list doesn't stop there! Oh no...
They've got essential minerals such as potassium, copper, phosphorus, and iron.
The most surprising thing is that among their mineral content we can find selenium, which isn't found in many other vegetables and fruits. (Note: it's found in sunflower seeds as well).
Info on Selenium and why it's good for you : Selenium fact sheet Selenium benefits
Similarly to cucumbers, mushrooms have a 90% water content, so adding them to soups or stews or salads (or other "s" foods) can fill you up without adding calories.
One thing you need to know is that mushrooms absorb EVERYTHING, so make sure that you're buying them from a reputable source. (or better, organic/local)
Another superfood ingredient is the SUMMER SQUASH. Also known as the baby marrow, or in Arabic "Cousa", this vegetable is surprisingly good for you.
a mineral that helps the body process fats, carbohydrates, and glucose.
And...for the ladies, it even helps with PMS symptoms! Read here and here for more squash info :)
And now, for the long awaited (albeit extremely easy) recipe for STUFFED PORTOBELLO MUSHROOMS!
Prep: 10 mins
Cooking time: 12 mins approx, depending on ingredients.
Baking time: 5-10 mins.
Ingredients:
Portobello mushrooms (as many as you'd like, for this recipe, I did 3).
2-4 large red onions (doesn't matter how much you add, onions are delish and healthy).
Coconut oil (enough to sautee the veggies, about 3 tbspns for this recipe)
Summer squash (around 4-7, again, amount doesn't really matter, you'll just have to adjust cooking time)
Button mushrooms (two handfuls...or as much as you want.)
Frozen spinach (optional but delicious, I didn't have it this time but if you have it, ADD IT!)
Cayenne pepper (a good shake, but for those who don't like it, omit it)
1-2 organic stock cubes (I used herb and garlic stock cubes)
salt and pepper (to taste)
tspn of dried thyme.
Yes yes, the amounts aren't accurate, but I never measure. I cook by eye and I add/take out depending on taste and flavour. With these ingredients, the only difference is that you'll make more stuffing! And that goes very well with morning scrambled eggs, so no worries, my darlings.
RECIPE:
Preheat oven to 180C
Wash and clean portobello mushrooms, taking a spoon and scooping out the flesh. Place "shells" into a baking dish.
Chop up the onions, mushrooms, and squash, and put aside for easy access.
Put the chopped onions into a large pan with 1 tbspn (a third) of the coconut oil. Put on medium high heat until it starts to lightly fry the onions. Put the heat down to medium and STIR every 30 seconds. Keep the onions moving so that they don't brown. We don't want burnt onions!
Sautée onions in coconut oil until softened and just transluscent.
Then, add in mushrooms and chopped marrow (and spinach if you have it).
Cook down for about 10 mins. Keep stirring and add a good pinch of salt. This will release the water from the veggies, so in order not to let the veggies BOIL in their own water, make a little well in the centre of the pan, like this:
Add the organic stock cube, if you have it, and cook down, adding a splash of water if you need it. Spice with the thyme and cayenne, salt and pepper to taste.
Cook down until it's not releasing any water, but not dry and burnt.
Have you noticed that we don't want to burn anything? Yeah, that's cooking.
Take a shell, and stuff the filling in. Place back in the dish and put into the oven for 10 mins.
.JPG)
Once you hear the DING!, take out the dish, let it cool for a few mins and then serve it up! :)
.JPG)
The stuffing can be used for soups (another upcoming recipe for when you have extra stuffing), or put in an omelette for a DELICIOUS breakfast, and a bunch of other things!
Bon apetit, smacznego!
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