Stuffed Mushroom Recipe
October 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 5â7 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)
Be well!
JP
Tags: Cancer, Heart Health, Women's Health
Posted in Heart Health, Nutrition, Recipes
October 6th, 2010 at 1:16 am
Yummy looking – I might want to try this one, too!
Thanks, Mr- and Mrs. Healthy Fellow!
October 6th, 2010 at 1:30 am
Thank you, Anne! It’s a winner, IMO. I hope you enjoy it as much or more! ð
Be well!
JP
October 6th, 2010 at 10:57 am
Hi JP,
This recipe is very tempting! The nutritional benefits justify my desire to try it.
My wife-chef promises to include it in her active repertoire ASAP!
Congratulations to the creator and to the convert! Give her our heart felt compliments.
Thank you for sharing it with us!
I think Ophah would love it too!
Paul and wife-chef
October 6th, 2010 at 1:28 pm
Many thanks, Paul! ð
Enjoy it in good health!
Be well!
JP
October 7th, 2010 at 1:09 am
Paul,
That’s a very interesting blog on an equally interesting recipe. This is the first time I’ve come to know about the possible beneficial side (beta-glucan) of mushrooms with respect to Leukemia.
I’m going to regularly follow your blog for good recipes, keep up the good work!
October 7th, 2010 at 12:23 pm
Thank you, Sujanitha. ð
Be well!
JP
October 8th, 2010 at 10:01 am
Ah that looks great! Thanks! Now, just to wait for the wife to get home…
October 11th, 2010 at 5:00 am
Not a huge mushroom fan either but this really does sound tasty! Simple enough for a basic cook like myself to make too. Thanks Mr Healthy Fellow
February 21st, 2015 at 3:18 pm
Update: A great review about the health benefits of edible mushrooms …
Full Text: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320875/
Int J Microbiol. 2015;2015:376387. doi: 10.1155/2015/376387. Epub 2015 Jan 20.
Edible mushrooms: improving human health and promoting quality life.
Mushrooms have been consumed since earliest history; ancient Greeks believed that mushrooms provided strength for warriors in battle, and the Romans perceived them as the “Food of the Gods.” For centuries, the Chinese culture has treasured mushrooms as a health food, an “elixir of life.” They have been part of the human culture for thousands of years and have considerable interest in the most important civilizations in history because of their sensory characteristics; they have been recognized for their attractive culinary attributes. Nowadays, mushrooms are popular valuable foods because they are low in calories, carbohydrates, fat, and sodium: also, they are cholesterol-free. Besides, mushrooms provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D, proteins, and fiber. All together with a long history as food source, mushrooms are important for their healing capacities and properties in traditional medicine. It has reported beneficial effects for health and treatment of some diseases. Many nutraceutical properties are described in mushrooms, such as prevention or treatment of Parkinson, Alzheimer, hypertension, and high risk of stroke. They are also utilized to reduce the likelihood of cancer invasion and metastasis due to antitumoral attributes. Mushrooms act as antibacterial, immune system enhancer and cholesterol lowering agents; additionally, they are important sources of bioactive compounds. As a result of these properties, some mushroom extracts are used to promote human health and are found as dietary supplements.
Be well!
JP
February 27th, 2015 at 2:39 pm
Update: Mushrooms may aid blood sugar management …
http://onlinelibrary.wiley.com/doi/10.1002/ptr.5255/abstract
Hypoglycaemic Activity of Culinary Pleurotus ostreatus and P. cystidiosus Mushrooms in Healthy Volunteers and Type 2 Diabetic Patients on Diet Control and the Possible Mechanisms of Action
This study determined the oral hypoglycaemic effect of suspensions of freeze dried and powdered (SFDP) Pleurotus ostreatus (P.o) and Pleurotus cystidiosus (P.c), using healthy human volunteers and Type 2 diabetic patients on diet control at a dose of 50âmg/kg/body weight, followed by a glucose load. The possible hypoglycaemic mechanisms were evaluated using rats, by examining intestinal glucose absorption and serum levels of insulin, glucokinase (GK) and glycogen synthase kinase (GSK). The P.o and P.c showed a significant reduction (Pâ<â0.05) in fasting and postprandial serum glucose levels of healthy volunteers and reduced the postprandial serum glucose levels and increased the serum insulin levels (Pâ<â0.05) of Type 2 diabetic patients. The P.o and P.c increased the intestinal absorption of glucose but simultaneously reduced the serum glucose levels (Pâ<â0.05) in rats. Both mushrooms reduced the serum GSK and promoted insulin secretion while P.c increased serum GK (Pâ<â0.05). The hypoglycaemic activity of P.o and P.c makes mushrooms beneficial functional foods in diabetes mellitus. The mechanism of hypoglycaemic activity of P.o and P.c is possibly by increasing GK activity and promoting insulin secretion and thereby increasing the utilization of glucose by peripheral tissues, inhibiting GSK and promoting glycogen synthesis. Be well! JP
June 6th, 2015 at 4:58 pm
Update 06/06/15:
http://onlinelibrary.wiley.com/doi/10.1002/cncr.29421/abstract
Cancer. 2015 May 18.
A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer: Roles of cytokines and myeloid-derived suppressor cells for Agaricus bisporus-induced prostate-specific antigen responses.
BACKGROUND: Each year in the United States, nearly 50,000 prostate cancer patients exhibit a rise in prostate-specific antigen (PSA) levels, which can indicate disease recurrence. For patients with biochemically recurrent prostate cancer, we evaluated the effects of white button mushroom (WBM) powder on serum PSA levels and determined the tolerability and biological activity of WBM.
METHODS: Patients with continuously rising PSA levels were enrolled in the study. Dose escalation was conducted in cohorts of 6; this ensured that no more than 1 patient per cohort experienced dose-limiting toxicity (DLT). The primary objective was to evaluate treatment feasibility and associated toxicity. The secondary objectives were to determine WBM’s effect on serum PSA/androgen levels; myeloid-derived suppressor cells (MDSCs); and cytokine levels.
RESULTS: Thirty-six patients were treated; no DLTs were encountered. The overall PSA response rate was 11%. Two patients receiving 8 and 14 g/d demonstrated complete response (CR): their PSA declined to undetectable levels that continued for 49 and 30 months. Two patients who received 8 and 12 g/d experienced partial response (PR). After 3 months of therapy, 13 (36%) patients experienced some PSA decrease below baseline. Patients with CR and PR demonstrated higher levels of baseline interleukin-15 than nonresponders; for this group, we observed therapy-associated declines in MDSCs.
CONCLUSIONS: Therapy with WBM appears to both impact PSA levels and modulate the biology of biochemically recurrent prostate cancer by decreasing immunosuppressive factors.
Be well!
JP