My last savory corn squash recipe got me thinking about creative ways to include more vegetables into my lunch and dinner recipes. And although I am not vegan (read my food mantra), I can certainly appreciate creative, outside-the-box meals that inspire the use of nutritiously rich varieties. After all, it’s all about finding a healthy variety of foods that not only interest you, but also complement your health.
So if you’ve recently subscribed to the ‘Meatless Monday challenge’ or are simply interested in trying something new and mushroom-y (yea, I just made that a word), then you will adore this savory portobello burger alternative. Not to mention, the additional garnish of purple onion, spinach, and avocado sauce make this portobello burger even more titillating to the taste buds. Refer to the recipe below. But first, consider these two interesting (and scientific) facts about portobello mushrooms……
Did you Know……?
Mushrooms & meat have more in common than you think.
Mushrooms are known for their unique characteristics and flavors, making them an ideal ingredient for many dishes. Researchers have found that their texture and umami (savory) flavor make them a great substitute for meat because of their close resemblance in taste.
Mushrooms are good for the boobs.
Promising studies have found an inverse relationship between mushroom consumption and breast cancer risk during recent in vitro and animal trials. These studies found a reduction of estrogen by mushroom extracts, which provides a relevant effect on estrogen-receptor tumors. So Ladies…if you want to keep your bust in robust condition, perhaps including more fungi-filled recipes is the answer. ;).
Portobello Burger Recipe for 2
(Prep time: approx. 25 minutes)
•2 large portobello mushrooms (drizzled with olive oil)
•1/2 purple onion
•2 handfuls of fresh spinach
•1 avocado, peeled and pitted
•Extra virgin olive oil
•Kosher salt and ground pepper
•1/2 tspn. of dried oregano
•2 cloves of garlic, peeled and chopped (or used minced)
•1/4 cup olive oil
•Parsley seasoning (or fresh)
•1/4 cup of cilantro
•Lemon (only use a few drops)
•1 tspn. red wine vinegar
Red chili flakes
•Whole grain burger buns
•Chicken or Vegetable stock (1/2 cup)
•Optional: Italian burrata (mozzarella) cheese
(Tools: grill pan, outdoor griller, stainless steel sauté pan)
- Prepare grill pan or outdoor grill with a drizzle of olive oil and bring to medium high heat. Prepare portobello mushrooms with kosher sale, black pepper and sprinkle with oregano. Grill and cook on each side for about 10 minutes (in total 20 mins). If desired, add in the Italian burrata cheese.
- While the portobello mushrooms are cooking, prepare the purple onion with a drizzle of olive oil (along with some salt + pepper) and you can either add them to the same grill pan as the mushrooms or heat on a non-stick skillet until lightly browned.
- Prepare stainless steel pan with chicken or vegetable stock on medium heat (add in 1 clove of garlic). Once pan is brought to a boil sauté the spinach for about for 1-2 minutes. Turn off heat and set aside.
- Place the avocado into a blender or food processor. Add in the fresh cilantro, 1/4 cup of olive oil, 1-2 cloves of garlic, red wine vinegar, a shake of parsley, 1-3 shakes of red chili pepper (depending on spicy preference), a pinch of kosher salt/ black pepper, and a few drops of lemon (avoid using too much lemon because it will overpower the sauce). Blend for 45 seconds – leaving some consistency.
- Warm the buns on the grill pan and when ready spread your avocado sauce on them. Then place the portobello mushroom along with all the fixings inside.
- And last but not least…Enjoy! Bon Appetite!
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Jo Feeney, M., Miller, A.M. and Roupas, P. (2014) ‘Mushrooms—Biologically distinct and Nutritionally unique’, Nutrition Today
ModernHolisticLife Disclosure Statement:
This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.