It’s not always easy to create meals that are both nutritious and satisfying. Managing intake of added sugar and saturated fat takes effort and planning, but transforming your favorite recipes into more nutritious family meals can be simpler than you imagined.
The nutrient-dense mushroom masterfully bridges that divide, and low-sodium. All mushrooms contain vitamin D at various levels, which helps build strong bones. Additionally, mushrooms are a source energy by breaking down proteins, fats and carbohydrates.
“Mushrooms are an incredibly versatile ingredient,” said Mary Jo Feeney, MS, RDN, nutrition research consultant for the Mushroom Council. “They can be the meaty star of a vegetarian dish or a nutritious complement to burgers and other hearty recipes.”
For a healthy weekday lunch, consider building a salad bowl around the earthy mushroom. Pair roasted or marinated mushrooms with crunchy vegetables and nutty grains, beans and pulses, and top with a simple vinaigrette or squeeze of citrus.
For lightened-up versions of classics such as burgers and meatballs, try adopting a culinary technique known as “The Blend.” Simply chop any mushroom variety to match the consistency of ground meat, blend the mushrooms into the meat and cook the mushroom-meat blend to complete the recipe. Substituting at least 25 percent of the meat for mushrooms can enhance the taste of your favorite meaty meals, deliver an extra serving of nutrient-rich vegetables and trim calorie and fat intake.
For additional mushroom recipes that incorporate the blending technique, visit mushroominfo.com.
Marinated Mushroom Bowls with Lentils and Wild Rice
Prep time: 40 minutes
1/4 cup extra-virgin olive oil
2 tablespoons unseasoned rice vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons dark sesame oil
1 teaspoon chili oil
1 green onion, thinly sliced
1 tablespoon chopped fresh cilantro
1 teaspoon sesame seeds
8 ounces crimini mushrooms, thinly sliced
2 cups thinly sliced purple cabbage
1 tablespoon fresh lime juice
pinch of salt
2 teaspoons low-sodium soy sauce
2 cups cooked French lentils
1 cup cooked wild rice
1 cup chopped cucumber
To marinate mushrooms: In shallow bowl, whisk together olive
oil, rice vinegar, soy sauce, sesame oil and chili oil.
Stir in green onion, cilantro and sesame seeds. Add
mushrooms and gently toss in marinade. Cover and let rest 30
Place cabbage in bowl and toss with lime juice and pinch of
salt. Set aside.
Stir in 1 teaspoon of soy sauce to both lentils and
To serve, arrange equal amount of mushrooms, cabbage,
lentils, wild rice and cucumbers in each bowl. Drizzle with
remaining marinade and garnish with chopped cilantro, sliced
green onions and black sesame seeds. Serve with lime wedges.
Note: Can be served at room temperature or cold.
Roasted Mushroom and Wheat Berry Salad with Orange Curry Vinaigrette
Prep time: 10 minutes
Cook time: 15 minutes
8 ounces white button
1 tablespoon extra-virgin olive oil
1/4 teaspoon ground black pepper
2 cups cooked wheat berries,
2 green onions, sliced
2 tablespoons dried cranberries,
2 tablespoons extra-virgin
2 tablespoons fresh orange juice
1 teaspoon curry powder
Heat oven to 400 F.
Place mushrooms on baking sheet.
Drizzle with olive oil. Sprinkle with salt
and pepper. Toss to coat.
Bake 10 minutes. Carefully stir
mushrooms and bake 5 more minutes,
Transfer mushrooms to medium bowl.
Add wheat berries, green onions and
In small bowl, whisk together all
Pour dressing over salad. Toss to mix
all ingredients. Serve warm.