David Grotto, RDN, LDN and author of The Best Things You Can Eat provides a mushroom shout out for all of the guys out there who love meaty flavors, but don’t want all of the meaty calories.
It’s summer grilling time and why not grill with your best health in mind? Mushrooms provide many key nutrients that men really need– all without sacrificing taste and fun!
First off, swapping out fatty cuts of meat for lean, meaty-tasting mushrooms is a simple, yet satisfying, solution for optimal summer grilling. In a study where palatability, appetite and satiety were evaluated, mushroom containing meals were found to be equally satisfying as meat-based meals. Why not have the best of both worlds? Luckily, you don’t have to cut out meat entirely if you don’t want to. Just cut the meat in your recipes in half and blend in delicious and healthy mushrooms. To wet your appetite about the health benefits of “blendability,” I’ve included some guy-specific health benefits of adding in mushrooms, along with a mushroom blend recipe that will tackle a man-sized appetite!
- Riboflavin (B-2): One cup of white mushrooms supplies an excellent source of riboflavin. Riboflavin is an important nutrient that helps the body convert food into usable energy and aids the liver in ridding damaging toxins from the body.
- Niacin: Did you know that one cup of white mushrooms boasts nearly one-third of the daily value of niacin? Typically found in animal protein, niacin also helps convert food into energy and supports skin, digestion and a healthy digestive system.
- Pantothenic acid: One cup of shitake mushrooms supplies nearly fifty percent of the daily value for pantothenic acid. Panthothenic acid is a key nutrient for supporting healthy digestion, hair, skin and vision. It also plays a role in nerve and male reproductive health.
- Copper: Both white and shiitake mushrooms are an excellent source of copper. This mineral is important for male reproduction, healthy blood cells and immune function.
- Selenium: Mushrooms are an excellent source of selenium. This trace mineral helps protect the cells of the body from free radical damage, helps support a healthy immune system, and supports healthy male testosterone levels.
It’s nice to know that mushrooms pack loads of health and nutrition benefits without weighing you down with excess calories and unhealthy fats. But as guys can testify, unless it tastes good, who cares if it’s good for us, right? Straight up or adorned with all your “burger” accompaniments, mushrooms fresh off the grill deliver amazing meaty flavor. Below is a blendability recipe that you can sink your teeth into!
Last but not least, if you have a favorite mushroom recipe to share, you can win BIG! Enter your recipe in the “Swap it or Top it” competition by July 31st, 2013 to be eligible to win up to $8,500 in prizes! Click here for more info. Good luck!
Portabella Mushrooms with Tiger Shrimp
- 6 large Portabella mushrooms
- 6 large (21/25ct) tiger shrimp
- ¾ cup Whole wheat bread crumbs
- 2.0 ounces Shredded parmesan cheese
- 1/3 cup Sweet red bell pepper chopped
- 1/3 cup Fresh shallots chopped
- 3 tablespoons Fresh basil chopped fine
- 3 tablespoons Fresh cilantro chopped fine
- ¾ cup Chicken stock (low salt)
- 3 tablespoons Extra virgin olive oil
- Salt to taste
- Pepper to taste
- Remove stems from mushrooms. Using a heavy sauté pan, sauté mushroom caps in olive oil until lightly browned. Remove and set aside.
- Sauté peppers, shallots and chopped mushroom stems in olive oil until lightly browned. Add bread crumbs and heat through. Add chicken stock. Mix until evenly blended. Remove from heat. Add fresh chopped herbs and cheese to mixture. Fold together until evenly blended. Set aside.
- Steam tiger shrimp in shells. Peel and de-vein shrimp. Set aside.
- Stuff each mushroom cap ¾ full with filling mixture. Do not overfill.
- Top each filled mushroom with steamed tiger shrimp. Curl shrimp inside mushroom cap. Brush each filled topped mushroom with melted butter.
- Using a shallow baking pan, brown the stuffed mushrooms under a broiler until brown. Season with salt and pepper to taste. Garnish each cap with a fresh basil leaf. Serve immediately.
Calories: 200; Total Fat: 12g; Saturated: 3g; Cholesterol: 20mg; Sodium: 35mg; Total Carbs: 14g; Dietary Fiber: 3g; Sugars: 3g; Protein: 9g
- Grotto, D.. The Best Things You Can Eat. 2013. Da Capo/Lifelong Books, Boston, Ma.
- Martin KR. Both common and specialty mushrooms inhibit adhesion molecule expression and in vitro binding of monocytes to human aortic endothelial cells in a pro-inflammatory environment. Nutr J. 2010 Jul 16;9:29.