Posts Tagged ‘sweet potatoes’

Pack a Nutritious Punch in Your Lunch

A nutritious lunch can make all the difference in your day!

Avoid the 3 o’clock slump by packing a hearty and healthy lunch that will keep you feeling full and energized all afternoon. Offering beneficial nutrients such as vitamin D, selenium and B vitamins, mushrooms are the ultimate superfood. Make your lunch a true “power lunch” by adding mushrooms!

DYK: Different mushroom varieties offer different health benefits. Switch up the varieties you use in your favorite mushroom recipes.

  • Looking for low-cal? Opt for white buttons. Boasting just 18.5 calories per serving*, white button mushrooms contain the lowest calories of all mushroom varieties1.
  • Say hello to shiitakes for bone health. One serving of shiitake mushrooms is an excellent source of copper1, which helps keep bones and nerves healthy.
  • For immunity, choose cremini. One serving of cremini mushrooms is an excellent source of selenium1, which may help the immune system function properly.
    Vitamin D = maitake. One serving of maitake mushrooms contains a whopping 236 percent of the daily recommended intake of vitamin D1.

*Average serving size is 4-5 mushrooms

Nutritious Lunch Recipes

Turkey Mushroom BBQ Stuffed Sweet Potatoes

Turkey & Mushroom BBQ Stuffed Sweet Potatoes
Lean ground turkey and white button mushrooms create a hearty topping for tender sweet potatoes. Make them for dinner and bring the leftovers for lunch the next day!

Shiitake Mushroom Ramen To-Go

Shiitake Mushroom Ramen To-Go
Create a comforting lunch to-go in a jar! Earthy shiitake mushrooms and noodles in rich broth will brighten your lunchtime and fill you up for the afternoon.

Asian Mushroom Chicken Patties

Asian Mushroom Chicken Patties
Spice up your afternoon with savory chicken patties atop a healthy bed of veggies. Lighten your meat serving by blending in flavorful cremini mushrooms.

Marinated Mushroom and Chickpea Salad

Marinated Mushroom & Chickpea Salad
This refreshing salad is packed with healthy mushrooms and chickpeas, and can easily be made on Sunday prep days for grab-and-go lunches later in the week!

Garden Mushroom Meatloaf

Garden Mushroom Meatloaf
Boost nutrition and stretch your dollar by blending mushrooms into your beef. This flavorful garden meatloaf is terrific for reheating throughout the week!

Broccolini Mushroom Salad

Broccolini Mushroom Salad
Load up the greens with this super simple salad. Go full veg, or pair it with salmon or chicken for a delicious and nutritious lunch to keep you going.

1 Popular Mushroom Variety and Nutrition Information

Fall into Good Eating Habits: 5 Easy Things to Just Add In

David Grotto, RDN, LDN is sharing a prep ahead trick that will add a healthy dose of veggies to your favorite dishes this season.

Mushroom Tacos with Salsa Verde

Before you read another word, let’s address your biggest food fears. Surrendering taste, enjoyment and a full belly often top the list. Luckily, I am here to share great news! These tips don’t require you to spend all day in the kitchen. Yay! Sit back, relax and I’ll show you five easy and nutritious ingredients to “just add in” for a sneak-attack approach to good health.

Everyone wants to eat healthy, but not everyone has heard that great taste, satisfaction, a full belly and good health can co-exist. One of the secrets I share with my patients and readers is that adding in vegetables can really improve the nutrition profile of a dish without sacrificing taste. Adding veggies in place of some or all of the fat can also help lower calories. But for today’s example, this is simply about adding in veggies without kicking any other ingredient to the curb. Whether you choose to tell anyone of your master plan, that’s completely up to you – your secret is safe with me.

What you need to get started:

  • A blender or food processor.
  • Canned beans
  • Fresh frozen or canned spinach
  • Fresh mushrooms
  • Sweet potatoes
  • Winter squash
  • An ice cube tray
  • Water or vegetarian chicken broth

Final Product: Five different veggie cubes that make a simple addition to just about any dish.

1. Mushrooms: You really get a culinary and health 2-for-1 out of this veggie. Mushrooms add a nice savory flavor and volume with very little calories. Don’t even get me started on the added value of vitamin D, selenium and cholesterol-lowering beta-glucans.

Procedure: Add cleaned raw or cooked mushrooms to a blender or food processor add a splash of water or broth to make a thick liquid after blending. The idea here is to add just enough liquid to make it pourable. When blended to the right consistency, pour into an ice cube tray and freeze.

Add it to: Soups, sauces, gravies, dips, taco meat, chili, risotto, ground meat and more.

2. Spinach: This veggie gives you the most bang for the nutrition buck compared to any other leafy green. It’s an excellent source of 12 nutrients including calcium, iron, magnesium and vitamin C.

Procedure: Add cleaned raw or cooked spinach to a blender or food processor and add a splash of water or broth to make a thick liquid after blending. When blended to the right consistency, pour into an ice cube tray and freeze.

Add it to: Soups, sauces, dips, smoothies, dressings, taco meat, chili, risotto, ground meat and more.

3. Beans: Loaded with protein, fiber, b-vitamins and iron as well as a host of other nutrients.

Procedure: Add canned or cooked to a blender or food processor and add a splash of water or broth to make a thick liquid after blending. When blended to the right consistency, pour into an ice cube tray and freeze.

Add it to: Soups, sauces, dips, dressings, taco meat, chili, risotto and more.

4. Sweet Potato: This sweet veggie is an excellent source of fiber, vitamin A, C and potassium.

Procedure: Add cooked, peeled sweet potatoes to a blender or food processor add a splash of water or broth to make a thick liquid after blending. When blended to the right consistency, pour into an ice cube tray and freeze.

Add it to: Mac & cheese, soups, sauces, dips, oatmeal, brownies, smoothies, dressings, chili, ground meat and more.

5. Winter Squash: Pumpkin, acorn, butternut, spaghetti or any other variety fit into this category. Winter squashes are a terrific source of nutrients such as beta carotene, fiber, iron and magnesium.

 Procedure: Add cooked or canned squash to a blender or food processor add a splash of water or broth to make a thick liquid after blending. When blended to the right consistency, pour into an ice cube tray and freeze.

 Add it to: Mac & cheese, soups, sauces, dips, oatmeal, brownies, smoothies, dressings, chili, ground meat and more.

 

Portabella Pizette for Fall from Eat Live Travel Write

These perfect pizettes come to you from Mardi of Eat. Live. Travel. Write.

I’ve been a little overwhelmed with produce from our organic box lately and with Canadian Thanksgiving just gone, our fridge has been inundated with leftovers. What to do?  Make a seasonal pizzete, of course, starring portabella mushrooms!

These are fine with or without turkey so you can make them according to what your guests prefer. Two would make a great meal on its own with a green salad or you could serve a single one as a starter.  However you serve them they are tasty and pretty and speak to fall flavours so beautifully!

Ingredients

Serves 3 main course, 6 starters

Sweet Potato Mash “Sauce” Ingredients:

  • 2 medium sweet potatoes, peeled and parboiled
  • mashed with:
  • ¼ cup heavy cream
  • 2 tablespoons butter

Pizza Ingredients

  • 6 portabella mushroom caps (stems removed, cleaned if necessary)
  • 6 heaping tablespoons cranberry sauce
  • about ½ cup shredded cooked turkey or rotisserie chicken
  • about ½ cup shredded cheese such at Emmenthal
  • Chopped flat-leaf parsley for serving

Directions

1.     Grill the portabella caps in a heavy grilling pan (or if you’re lucky enough for the weather to still be warm enough to grill, you could totally do these on the barbecue).

2.     Spread the sweet potato mash over the portabella caps.

3.     Top with the cranberry sauce, turkey (if you are using it) and cheese.

4.     Place under a pre-heated broiler (high) for a couple of minutes until the cheese starts to bubble and turn golden.  Sprinkle with chopped parsley and serve!

I can’t think of a better use for fall produce or Thanksgiving leftovers than these pizzas. After all that indulgence over our Thanksgiving, these were a perfect light meal on their own.  Do try them, they’re easy and pretty!