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Mindful Eating Everyday

Veggie Mushroom Burger!

September 12, 2017

If you’re a big fan of mushrooms then September is definitely the month for you. It’s National Mushroom Month and what better way to celebrate than with a mushroom-based recipe, like portobello burgers—it’s a great vegetarian alternative to regular burgers. So, fire up your grill one last time before summer ends and enjoy this yummy recipe.

Mushrooms for a Mindful Diet

Mushrooms are just what your body needs. They contain vitamin B, vitamin D, and selenium, which can help protect against certain types of cancer. Some varieties of mushrooms can also boost your immunity. In fact, a study from the University of Florida found that people who ate cooked shiitake mushrooms (an Asian variety) every day for four weeks saw a significant improvement to their immune system.

As with any food, cooking mushroom can alter the nutrients, but grilling your mushroom burgers can keep this from happening. In fact, a new study published in the International Journal of Food Sciences and Nutrition has found that microwaving or grilling mushrooms is the best way to “maintain the nutritional profile of mushrooms.”

Hungry for a nutritious grilled mushroom burger? Check out the recipe listed below.

Portobello Mushroom Burger with Spicy Avocado Sauce

(Recipe from Martha Stewart)

Ingredients 

For the Mushroom Burger

  • 4 large portobello mushrooms with stems removed
  • 1 tablespoon of olive oil
  • 2/3 cup of water
  • Coarse salt and ground pepper
  • 4 soft rolls
  • 1 tomato (cored and thinly sliced)
  • Other toppings (such as cheese crumbles and roasted peppers)

For the Spicy Avocado Sauce

  • 1 ripe avocado (pitted, peeled, and roughly chopped)
  • 1 tablespoon of spicy brown mustard
  • 1 tablespoon of horseradish
  • 1 tablespoon of fresh lime juice
  • 1 jalapeno chile (finely chopped) if desired

Directions

  • On a large rimmed baking sheet, toss mushrooms with oil and 2/3 cup water; season with salt and pepper.
  • Arrange stemmed side down on your grill for a few minutes or keep the mushrooms on the baking sheet, cover loosely with foil, and roast in an oven (425 degrees Fahrenheit) until tender, 30 to 45 minutes.
  • Meanwhile, mash avocado with a fork in a bowl. Stir in mustard, horseradish, and lime juice. Fold in jalapeno, if desired. Season with salt and pepper.
  • Toast rolls and build your burgers with portobello mushrooms, slices of tomatoes, and some of the avocado sauce. Add any other toppings that you might like as well, such as cheese crumbles and roasted peppers.

Bonus. Your mushroom burger can be served with the traditional fries or you can try a different, Mindful option. How about balsamic grilled vegetables, such as carrots, zucchini, squash, or asparagus? You can find the recipe here. Are you looking for something with a bit of a crunch? Try homemade kale chips. Click here for the recipe.

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