It’s September– National Mushroom Month! We love mushrooms—and buy them by the pound (yep, literally!)! They are a great source of potassium so they help to relax the body starting with the vessels and arteries so you release tension from the inside out. Plus Mushroom’s potassium helps to flush excess sodium from the body and the bloat that accompanies it. Oh yeah!
Psst… if you’re looking for more easy and delicious ways to get your veggies try some of our clients favorites like our Spicy “Fried” Broccoli, our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel Sprouts, Roasted detoxifying Veggies
One of the best things about mushrooms is sinking your teeth into their meaty caps! They’re one of the few veggies that really gives you a meat-like mouth feel, which is why you’ll often find them on grills for the meatless burger option! So if you truly want to feel satisfied, dig into some mushroom dishes—particularly, our Cheesy Veggie Stuffed Mushroom 😉
Fun Mushroom Fact: While there are over 14,000 types of mushrooms, only about 3,000 area actually edible!
In honor of our beloved mushrooms, we wanted to share a delish mushroom recipe!
Cheesy Veggie Stuffed Mushrooms
These stuffed mushrooms make the perfect dinner party appetizer—or scrumptious snack!
Makes 12 Stuffed Mushrooms
Ingredients
- 1 teaspoon olive oil
- Oil in a spray jar
- 12 baby Bella mushrooms
- 1/4 cup diced sweet onion
- 2 cloves garlic, minced
- 1/4 cup finely diced red pepper
- 1/4 cup finely diced tomato
- 2 cups baby spinach, torn into pieces
- 1/4 cup whole wheat panko bread crumbs
- 4 ounces fat free crumbled feta cheese
- 1/4 cup parmesan cheese
Directions
1. Preheat oven to 350 degrees.
2. Clean mushroom by rubbing with damp cloth, don’t rinse. Remove stems from mushrooms and dice.
3. Add oil to a medium-sized skillet, heat to medium-low, saute onion, mushroom stems and red pepper. If they start to stick, add a splash of water to the pan or spritz pan with oil.
4. Once the veggies start to get tender (after about 4 minutes) stir in the tomato and garlic and continue to stir for about a minute more. Add the spinach and saute just until the spinach has wilted.
5. Take the mixture off the heat and stir in the remaining ingredients but only 3 tablespoons of parmesan.
6. Stuff mushrooms with mixture, and put on a cookie sheet. Sprinkle tops with remaining tablespoon parmesan, and heat for about 15 minutes or until cheese is melted.
Note: These can be served warm or cold! If you serve them warm, allow them to cool for several minutes as they will be very hot. Also, the mushrooms may release liquid, so when you take them off the cookie sheet you can gently dab them with a paper towel before serving.
Nutrition Facts: 73 calories, 3 g fat, 2 g saturated fat, 162 mg sodium, 7 g carbs, 2 g fiber, 3 g sugar, 5 g protein
- •1 teaspoon olive oil
- •Oil in a spray jar
- •12 baby Bella mushrooms
- •1/4 cup diced sweet onion
- •2 cloves garlic, minced
- •1/4 cup finely diced red pepper
- •1/4 cup finely diced tomato
- •2 cups baby spinach, torn into pieces
- •1/4 cup whole wheat panko bread crumbs
- • 4 ounces fat free crumbled feta cheese
- •1/4 cup parmesan cheese
- Preheat oven to 350 degrees.
- Clean mushroom by rubbing with damp cloth, don't rinse them. Remove stems from mushrooms and dice.
- Add oil to a medium-sized skillet, heat to medium-low, saute onion, mushroom stems and red pepper. If they start to stick, add a splash of water to the pan or spritz pan with oil.
- Once the veggies start to get tender (after about 4 minutes) stir in the tomato and garlic and continue to stir for about a minute more. Add the spinach and saute just until the spinach has wilted.
- Take the mixture off the heat and stir in the remaining ingredients but only 3 tablespoons of parmesan.
- Stuff mushrooms with mixture, and put on a cookie sheet., Sprinkle tops with remaining tablespoon parmesan, and heat for about 15 minutes or until cheese is melted.