Posts Tagged ‘weight loss’

New Year, New You Recipe Round-Up

The winter holidays have come and gone, leaving extra full bellies in their trail. With a healthy lifestyle being a priority for many, this year we encourage you to make over your favorite meals with mushrooms. In addition to being a savory addition to meals that you already love, finely chopped mushrooms blend perfectly with ground beef or turkey to create lighter versions of your favorites.

To honor your pledge for a lighter lifestyle, we’re sharing a roundup of some of our favorite mushroom resources!

What’s For Dinner?

Pizza is usually the Achilles’ heel of anyone trying to eat healthier meals, especially pizza with meat toppings. That’s why the next recipe in my mushroom “swapability” cooking adventure (recipes that swap out a portion of meat to make way for more mushrooms) was particularly exciting—a Mushroom Flatbread from registered dietitian Elizabeth Ward.

Remember, the three-step technique for “swapability” is to chop, cook and combine mushrooms into recipes to add an extra serving of veggies to the plate so your meal is tasty and healthy.

Treat yourself tonight by making this lightened-up simple, flavorful and filling pizza.

Mushroom Flatbread Pizza

Recipe for Mushroom Flatbread (serves two)

  • 6 ounces white button mushrooms
  • 6 ounces cremini mushrooms
  • freshly ground black pepper
  • 4 ounces 93% lean ground beef
  • 1 teaspoon olive oil
  • 1 cup part-skim ricotta cheese
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 2 – 12 inch light whole wheat wraps
  • 1 cup shredded reduced-fat Monterey Jack or Cheddar cheese

Directions

  1. Preheat oven to 400˚F.
  2. Chop mushrooms into ¼-inch pieces.
  3. Heat a medium skillet over medium-high heat. Add meat and cook, breaking meat into very small bits. Drain. Season with freshly ground black pepper. Remove from pan and reserve.
  4. Add olive oil to skillet. Add mushrooms and sauté for 3 to 5 minutes. Drain. Add beef back to pan and combine with mushrooms.
  5. In a small bowl, combine ricotta cheese, oregano, and basil. Spread the cheese mixture on two 12-inch light whole wheat wraps, dividing evenly. Layer equal amounts of the beef and mushroom mixture on top of the cheese mixture. Sprinkle with the grated cheese.
  6. Place the pizza directly on the oven rack. Bake for 8-10 minutes or until crust is golden brown and cheese is melted.

 

** Tips: ½ cup cottage cheese blended with 1 tablespoon of milk in blender or food processor is a suitable substitute for ricotta cheese. Use fresh herbs like oregano and basil instead of Parmesan cheese and also use reduced fat cheese for a lighter version with less cholesterol, fat and saturated fat. **

And if this “swapability” technique intrigues you and you’re looking for other ingenious ways to eat healthier, then we have two exciting Twitter parties coming up that you’ll want to join. Both are in celebration of National Nutrition Month and should deliver lots of fun tips! Mark these dates on your calendar:

  • March 8, all day: Center for Nutrition Policy & Promotion (CNPP) Twitter Day. Join the conversation to engage with different communities and organizations in helping to promote the Dietary Guidelines for Americans, using the hashtag #MyPlateYourPlate on Twitter.
  • March 12, 8 p.m. – 9 p.m. EST: Feed Your Family Well Twitter Party. Use the hashtag #Mushrooms on Twitter to join the conversation about how to serve your family more nutritious meals that they’ll love to eat. Beloved blogger Resourceful Mommy will lead the conversation and author of MyPlate for Moms, How to Feed Yourself & Your Family Better, Elizabeth Ward, will be dishing out expert advice. You’ll even have the chance to win awesome prizes valued up to $150! 

We look forward to chatting with you there!

Adventures In Swapability

A true product of the good old Midwest, I find myself relying heavily on meat-centric meals during the cold winter months. But it’s National Nutrition Month – time to start lightening up my favorite meals and eating more vegetables.

Luckily, we are working closely with registered dietitian Elizabeth Ward who shared this healthy Almost Lasagna recipe with us. Here at the Channel, we are no strangers to adding mushrooms to dishes to up the nutritional content and we jump at the chance to ‘shroom up meals that usually don’t get enough mushroom love. Judging by the pantry-friendly ingredient list of this recipe and the fact that it calls for swapping a portion of beef with mushrooms, I thought it might deliver the perfect trifecta of easy, tasty and filling. (And fourth: healthy, but what is that… a quadfecta?)

Traditional lasagna feels so labor-intensive, but this recipe came together with minimal effort.

  • Chop mushrooms to look like meat? Check.
  • Cook ‘em like you would the beef? Easy-peasy (And a bit surprising because they really do look just like ground beef!)
  • Combine the cooked mushrooms and beef and add ‘em to the recipe? 1-2-3 and done.

Is there anything more comforting than freshly-made tomato sauce enveloping tender pasta and morsels of beefy mushrooms? I think not!

This time around, I followed the recipe pretty close to the letter. Granted, I love spicy food, so I added a pinch (or three) of red pepper flakes to punch up the flavors. While I’m partial to ground beef, this dish would be just as tasty with ground turkey or chicken or tofu if that’s more your flavor. You can even use no meat and all mushrooms! We’d love to hear how you adjust a recipe to suit your tastes.

Stay tuned for more “swapability” adventures as we amp up the nutrition of other favorite meals!

Recipe for Almost Lasagna (serves six)

Ingredients

  • 1 pound long fusilli pasta or linguine
  • 8 ounces white button mushrooms
  • 8 ounces cremini mushrooms
  • 1 tablespoon olive oil
  • 1 small carrot, diced
  • 1 small sweet onion, diced
  • 2 cloves garlic, peeled and diced
  • 8 ounces 93% lean ground beef
  • 1 28-oune can no-salt-added crushed tomatoes, drained
  • 1 cup low-sodium beef broth
  • 1/3 cup fresh basil leaves, torn
  • 1/2 cup low-fat ricotta cheese
  • 1/3 cup chopped flat-leaf parsley, or 2 teaspoons dried parsley
  • 2 tablespoons trans-fat free margarine
  • Freshly ground black pepper, to taste

Directions

  1. Bring a large pot of water to a boil, add the pasta, and cook according to package directions.
  2. Chop mushrooms in ¼-inch pieces. Reserve.
  3. Heat olive oil in a large skillet over medium heat. Add mushrooms, carrot, onion and garlic. Sauté until onions are translucent, about 5 minutes. Remove from pan and reserve.
  4. Place ground beef in pan and cook over medium-high heat, breaking meat into very small bits. Season with freshly ground black pepper.
  5. Add the vegetable mixture to the beef in the skillet. Stir in the tomatoes, broth and basil; simmer for 5 minutes.
  6. In a small bowl, combine the ricotta cheese and parsley. Toss hot pasta with the margarine and return to skillet. Mix with meat sauce. To serve, scoop equal amounts of the ricotta into shallow bowls, top with pasta/sauce mixture.

Tip: Substitute firm tofu or 100% ground turkey breast meat for ground beef.

Sautéed Mushroom, Spinach & Roasted Red Pepper Wrap

A delectable wrap, ready in 10 minutes, is a fabulous weekend lunch or weeknight meal when you’re crunched for time. Keep reading for the full scoop from Paula from bell’alimento.

If you’re looking for a simple and scrumptious meatless meal option, you can’t go wrong with this vegetarian mushroom, spinach and roasted red pepper wrap. In less than 10 minutes you can have this on your plate and on its way into your belly!

A secret weapon in my fridge is flour tortillas. You can add just about anything to them, roll them up and ,voila, you have a meal in ready minutes. They also double as an easy peasy appetizer! I’m a big fan of easy and effortless entertaining, so these are a staple when I’m playing host.

This vegetarian wrap is “meaty” without the meat. The mushrooms are gently kissed with butter, added to silky smooth roasted peppers and given a little texture with the fresh spinach leave.  They’re then enveloped by a soft, warm tortilla to complete the dish.

It’s refreshing, delicious and EASY.

Sauteed Mushroom, Spinach & Roasted Red Pepper Wrap (Serves 4)

What you’ll need:
6 ounces button mushrooms – sliced
2 tablespoons unsalted butter
salt/pepper
1 loosely packed cup fresh spinach
1 roasted red bell pepper – sliced
4 flour tortillas – warmed

What to do:
1. Into a medium sauté pan over medium  heat add butter. Melt. Add mushroom and sauté for approximately 4-5 minutes until cooked through. Season with salt/ pepper. Turn off heat.

2. To assemble:  Equally distribute spinach, bell pepper and mushrooms between each tortilla.

3. Wrap each like you would a burrito (or you could also simply fold in half and enjoy soft taco style).

Weekly Links: Mushroom News from Around the Web

How to get more vitamin D The Tampa Tribune interviews Dr. Holick, and offers solutions for getting enough vitamin D each day. Our favorite recommendation of course is to eat naturally D-rich foods, like mushrooms! Take this quiz to see if you’re getting enough vitamin D. Check out Dr. Holick’s recent interviews with Reuters and Danbury News Times, too.

Healthy Snack Ideas # 4: Savory Mushroom Bruschetta Gather.com shares a recipe for mushroom bruscetta, one that takes little time and doesn’t add to the waistline! This delectable afternoon delight is the perfect 3 o’clock pick-me-up as mushrooms are chocked full of B vitamins, which help your body convert food to energy.

Get your vitamin D Cynthia Sass, RD, was interviewed for an ABC News Now segment about vitamin D to highlight foods that consumers can add to their diet in order to get an adequate daily intake of this vital nutrient. Fish, eggs and mushrooms are the three natural food sources of D discussed and mushrooms are further noted as the only plant source of vitamin D. See ‘shrooms get some recognition on WebMD’s vitamin D slideshow as well.

Slim Down Secrets: Feel full, stay slim with 5 easy dinners We can’t believe that bikini season is already around the corner. If you’re having a minor meltdown (you sure are NOT the only one), don’t stress because KNXV-TV recommends five simple dinners that will keep you slim and satisfied. We’re happy to find that portabella mushroom burgers make this short, coveted list.

Forest Mushrooms feeds growing need for fungi The specialty mushroom market has really mushroomed (pardon the pun) in recent years, which can be attributed to the maturation of America’s palate, and the growing interest in Asian cuisine. Not only are the flavors of specialty mushrooms remarkable, but so are their health benefits. Mushrooms give recipes a flavor boost alongside a powerful punch of nutrients. Mushrooms are high in fiber; low in carbs and fat; have more protein than most produce; and double as an umami-rich meat substitute. Madison.com further dishes on the nutrients in specialty mushrooms here.