Stuffed Mushroom RecipeOctober 5, 2010 Written by JP [Font too small?]
This week’s recipe was a surprise to me, literally. One evening I was writing away in my office and an enticing aroma caught my attention. I thought to myself, “That’s odd. I thought we were having leftovers for dinner”. So, I walk into the kitchen and find Mrs. Healthy Fellow removing a pan from the oven. On it is an armada of stuffed mushrooms. Immediately, there’s a conflict going on in my head. Part of me thinks, “Ugh. Mushrooms!”. But my senses and stomach are singing a different tune. Whatever this creation was smelled absolutely fantastic. Could this be, at long last, the mushroom dish that converts me from a a mushroom-avoider to a mushroom-lover?
The answer is probably quite obvious at this point. After all, would I share a recipe with you that I didn’t like? But my reason for featuring today’s recipe naturally extends beyond my personal revelation. Mushrooms are a rather unique source of nutrition. For one thing, their flavor and texture are ideal for decreasing the caloric density of menu items while, at the same time, improving nutritional density. (1)
In reviewing the recent medical literature about mushrooms, I discovered three consistently demonstrable benefits: 1) the ability to lower high blood pressure, high blood sugar, inflammation and lipids that can contribute to cardiovascular disease; 2) anti-cancerogenic and immune supportive activity; 3) potent antioxidant (free radical scavenging) potential. All told, these positive traits directly and indirectly address many of the processes involved in the major health threats affecting modern man. (2,3,4,5,6,7,8,9,10)
Mushrooms Stuffed w/ Bacon & Goat Cheese
20 organic white button mushrooms
a small, organic onion
6 strips of organic bacon
4 oz soft goat cheese
3 oz organic Asiago cheese *
2 Tbs organic rosemary
2 Tbs organic thyme
fresh cracked pepper
NutraSalt or salt
Nutritional Content: Calories: 185. Protein: 12 grams. Fat: 13 grams. “Net” Carbs: 4 grams. Fiber: 1 gram. Serving size: 4 stuffed mushrooms. * You can also use Parmesan or other shredded cheeses.
Pre-heat the oven to 400° F. Allow the goat cheese to reach room temperature. Cook bacon strips in a frying pan until crispy. Drain the bacon on paper towels. Retain the bacon fat in the pan. Remove the mushrooms stalks leaving an empty cap for stuffing and place the caps on a baking sheet lined with parchment paper. Finely dice the fresh herbs, onion and mushroom stalks and saute in the frying pan with the bacon grease. Cook down for about 5–7 minutes. Pour the contents of the pan into a bowl. Crumble the crisp bacon into the mushroom/onion mixture, combine and set aside. Place a bit of softened goat cheese in the bottom of the mushroom caps. Then stuff caps with the mushroom/onion/bacon mixture to fill the caps to the top. Sprinkle the stuffed mushrooms generously with the shredded Asiago cheese. Bake mushrooms in the oven for 15 to 20 minutes until the Asiago cheese melts and the mushroom caps are cooked through. You can enjoy these at room temperature or straight out of the oven.
If you’re looking for other reasons to include more mushrooms in your diet, consider this: mushrooms provide a bioavailable source of Vitamin B12. In fact, laboratory analysis indicates that mushroom-derived Vitamin B12 is an ideal source of vegetarian B12. A report in the July 2009 issue of the Journal of Agricultural Food Chemistry indicates that it’s comparable to the B12 found in beef, eggs, milk and salmon. In addition, mushrooms can be a valuable reservoir of Vitamin D. This latter observation may contribute to the previously noted anticarcinogenic and cardioprotective properties of select mushrooms. (11,12,13)
If you’re looking for an ideal beverage to enjoy along with this hors d’oeuvre, allow me to suggest green iced tea. A study appearing in the March 2009 issue of the International Journal of Cancer reports that women who regularly consume green tea and mushrooms may receive up to 89% protection against breast cancer. The benefits were defined as “dose dependent”. The authors of the research concluded that “the higher dietary intake of mushrooms decreased breast cancer risk in pre- and post-menopausal Chinese women and an additional decreased risk of breast cancer from the joint effect of mushrooms and green tea was observed”. Not too shabby for an unexpected starter that I now count among my favorites. Thank you, Mrs. Healthy Fellow! (14)
Tags: Cancer, Heart Health, Women's Health
Posted in Heart Health, Nutrition, Recipes