Many of you may be cooking out this 4th of July. This is a great vegan/vegetarian version to serve plant-based diners. I take a Portobello Mushroom with me when I am going to cookouts and I want to be able to have something plant-based to eat with everyone. (This is one of my favorite savory meals.)
I have made this for many non-vegetarian Texans with 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, and 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 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.
They are a great alternative to meat, because of their meaty texture and flavor.
The quantities here 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 Alvarado Bakery hamburger buns)
¼ cup sliced goat cheese (from goats that are grass-fed and humanely-raised or you can use a vegan goat cheese)
a few leaves romaine lettuce (optional)
tomato slices (optional)
onion slices (optional)
Directions:
1. Brush off mushroom and remove stem.
2. Soak in soy sauce at least five minutes (20 minutes is 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 cheese (if using) on top of mushroom and leave in oven just a couple of minutes.
6. Remove mushroom from grill or oven and place on bun.
7. Place lettuce, tomato and onion on top of mushroom.
8. Place top bun on sandwich.
Variations:
For a vegan version, you can use sliced avocado instead of goat cheese. It’s a really delicious addition to this sandwich.
Source: 1,2, & 3. “Eating mushrooms daily ‘may cut breast cancer risk by two thirds’.” (16 March, 2009). The Telegraph. Click here for the link.
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Let’s have some uplifting music to cook along with!
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