It is National Mushroom Month!
Many of you may be cooking outdoors this month. This is a great vegan/vegetarian version to serve plant-based diners. I used to take a portobello mushroom with me whenever I went to cookouts and I wanted to have something plant-based to eat with everyone. I have made this for many non-vegetarian Texans with great success, much to their surprise!
This was one of Larry Hagman’s (also known as J. R. Ewing, in the television show “Dallas”) favorite meals. I would make this for him when I was his chef & nutritionist, when he had throat cancer and diabetes. I had him on a very strict healthy diet, and I would serve this to him when he was craving something “meaty,” like a hamburger.
Mushrooms are nutrient-dense and have less calories than meat. They have also been found to prevent cancer.
According to a study conducted by The University of Western Australia in Perth, eating mushrooms daily may reduce breast cancer risk by nearly two thirds.
The study, conducted in China, looked at more than 2000 women, half of whom had suffered from breast cancer. Researchers found that the women who ate a third of an ounce of fresh mushrooms every day had lowered their risk of developing a tumor by 64 percent.(1)
Dried mushrooms didn’t have quite the same benefit, but still reduced the risk “by around half.”(2)
It is certainly great to have the reinforcement of knowledge that mushrooms are such a healthy food.
Portobello mushrooms contain a variety of B-complex vitamins (including vitamin B6, thiamine, and folate), are an excellent source of riboflavin, pantothenic acid, and niacin, as well as a very good source of thiamine. Protein (complex amino acids), selenium, lysine, zinc, copper , manganese, and iron are some additional benefits of eating this mushroom.
Portobello mushrooms are a great alternative to meat, because of their meaty texture and flavor.
The quantities in this recipe are enough for one person.
Ingredients:
1 large portobello mushroom
3 T. organic coconut liquid amino sauce or teriyaki sauce
1 whole, sprouted-grain hamburger bun or bread (I love the Ezekiel 4:9® Sprouted Whole Grain Sesame Burger Buns)
¼ cup sliced goat cheese (from goats that are grass-fed and humanely-raised, or you can use a vegan goat cheese)
Directions:
1. Brush off the mushroom and remove the stem. (Save the stem to cut up and use in a stir-fry or pasta dish later.)
2. Soak the mushroom in your choice of sauce for at least five minutes (although 30 minutes is even better).
3. Grill, or bake at 350°F, just until thoroughly warm, making sure it is moist with the amino sauce or teriyaki sauce.
4. Warm or toast bun.
5. Place the goat cheese (if using) on top of mushroom and leave in oven just a couple of minutes to soften the cheese.
6. Remove mushroom from grill or oven and place on bun.
7. Serve immediately.
Variations:
1. For a vegan version, you can use sliced avocado instead of goat cheese. It’s a really delicious addition to this sandwich.
2. You can add a few leaves of romaine lettuce, or tomato slices, or onion, but I found it is simply delicious just with the goat cheese.
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