Main Meals

 

 

Portobello Mushroom, Goat Cheese and Walnut Sliders 

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Description:
This bite-size mushroom burger makes a tasty meat-free option at summer barbecues.
Portobello mushrooms, sometimes also spelled portabella, are actually the same species as a crimini mushroom. Generally, the mushroom is called a crimini when small and a portabello when its cap has grown to about four to six inches in diameter. These large brown mushrooms have a meaty texture and can be grilled, roasted or used as an ingredient in other dishes.
One cup of sliced portobello mushrooms, approximately 121 g, makes up a single serving and has only 42 calories. There is 1 g of fat and 5 g of protein in a cup of sliced portobello mushrooms. The total carbohydrate content of a serving of portobello mushrooms is 6 g, of which 3 g is fiber. Water makes up 108 g of the total weight of a 1-cup serving. There are only 12 mg of sodium in a cup of portobello mushrooms, so it is considered a low-sodium food.
A 1-cup serving of portobello mushrooms supplies 31 percent of the daily recommended intake of selenium, or 21.4 mcg. It also contains 30 percent of the recommendation for copper and 18 percent of the requirement for both phosphorus and potassium. Other minerals in portabello mushrooms include iron, magnesium, manganese, calcium and zinc. In a serving of portobello mushrooms, there is 7.2 mg of the vitamin niacin, or 36 percent of the daily recommended intake, and 0.6 mg of riboflavin, or 34 percent of the recommendation for that vitamin. Portabello mushrooms also contain the vitamins pantothenic acid, folate, choline, vitamin B6 and thiamin, also known as vitamin B1. The nutrient betaine is also found in portabello mushrooms.
Mushrooms also contain compounds called purines, which may cause health problems in individuals with gout. People with this condition may want to avoid eating portobello mushrooms.
More antioxidant activity is found in the caps of mushrooms than in the stems. Unlike many other foods, most of the antioxidant level in mushrooms is not destroyed by cooking.


Ingredients:
1 small organic onion, thinly sliced and caramelized (see directions)
2 tsp (10 mL) vegetable oil
2 tbsp (30 mL) finely chopped fresh organic chives
1/3 cup (75 mL) finely chopped raw walnuts
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) black pepper
1 4-oz (125 g) package goat cheese, room temperature
4 portobello mushroom caps, 4 inches (10 cm) in diameter
Olive oil
8 small dinner rolls (or 24-inch whole grain baguette, sliced into 8 equal portions, then sliced horizontally)
Green lettuce leaves
1 tsp (5 mL) finely chopped fresh organic rosemary for garnish
Dijon or whole grain mustard


Directions:
Caramelizing onions: In a heavy saucepan over medium-low heat, cook onion in vegetable oil until caramelized, about 15 to 20 minutes. Set aside.



Mix chives, walnuts, salt and pepper and place mixture on a flat surface or cutting board. Remove goat cheese from package and roll over mixture, evenly coating the cheese. Cut cheese vertically into 8 equal slices, cleaning knife after each cut. Set aside.



Remove stems from mushrooms and brush off any remaining dirt. Using a spoon, gently remove gills from underside. Brush both sides with olive oil. Grill over medium heat, gill side down, for 4 minutes. Flip and continue cooking for 4 minutes. Remove from grill, cool for 3 minutes and cut in half.


Place mushroom on bottom half of each dinner roll (or baguette). Place slice(s) of goat cheese mixture to taste on top of the mushroom. Top goat cheese with caramelized onion and a piece of lettuce. Sprinkle rosemary for garnish. Smear top half of bun with a thin layer of mustard. Serve.


Servings: 8


Special Diet: Vegetarian, Low Sodium


Category: Main Meals


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Wellness Tip
Addressing Dehydration
Dehydration does not only happen to athletes. Anyone can lose too many fluids. This can happen even while doing everyday tasks such as mowing the lawn or even playing on the beach. Signs of severe dehydration include nausea, inability to speak clearly, confusion and high body temperature. Keep your body fluids at a proper level. Drink enough fluids to make up what you lose before, during and after any activity where you sweat heavily.


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Recipe
Dandelion and Tomato Salad
Category: Salads
Description: Pity the American dandelion. In countries across the world the dandelion is considered a delicious vegetable and is consumed with affection–and dandelion has been used for medicinal purposes for centuries. In America, it is most often cursed as an irksome weed and is pulled, poisoned and otherwise generally maligned.

Dandelion gets its name from the French "dents de lion", or lion's teeth, which describes the jagged edges on the leaves. The "lion" part might be there due to the fact that the fluffy yellow flowers of the plant resemble a lion's furry mane.
Dandelion greens are loaded with beta carotene, the carotenoid phytonutrient that is a precursor to vitamin A.
Dandelions help to support digestion.
Known to reduce swelling and inflammation.
Traditionally used as an anti-viral, treatment for gout, eczema, jaundice, and edema.
Function as both mild laxative and gentle diuretic properties to purify the blood and cleanse the system.

Dandelion greens have a reputation for bitterness, but they are nicely so, and the bitterness is balanced by a lovely spiciness similar to arugula. Mature greens can get pretty bitter, but this can be tamed by blanching them.
The time to harvest dandelion greens is early in the spring, when they are their youngest and before they flower. They can be harvested again in late fall as they loose some of their bitterness after a frost. Look for young dandelions growing in rich, moist soil, making sure not to forage close to roads. They taste fresh and easy to add to any salad!
This recipes is so simple to make.
Full Recipe


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