Swiss Portobello Mushroom Caps


Mushrooms have such an earthy, powerful taste, making them an amazing focal point for any dish. Not to mention they are incredibly healthy and nutrient dense. 

Health Benefits:

  • Selenium- aids in liver enzyme function, helps detoxify some cancer-causing compounds in the body, prevents inflammation, decreases tumor growth
  • High in antioxidants
  • Vitamin D & B- inhibit growth of cancer cells, important role in DNA synthesis and repair, form red blood cells
  • High in fiber & potassium- high fiber diets have been shown to lower blood glucose, help manage weight, reduce risk of heart disease, + metabolic syndrome. Potassium can help regulate blood pressure.
  • Beta-glucans- can lower blood cholesterol by 5% (particularly found in stem of shiitake) 
  • Cholin- important nutrient that helps with sleep, muscle movement, learning, and memory

Adding mushrooms into your diet is an awesome way to increase fiber intake and acquire more nutrients. Try this recipe below to incorporate more mushrooms! 

What you’ll need:

  • 2 portobello mushroom caps
  • 2 slices of Swiss cheese
  • Red onion
  • Zucchini 
  • Tomatoe
  • Chickpeas
  • Olive oil
  • Garlic
  • Salt and pepper 

How to prepare:

  1. Preheat oven to 400 degrees Fahrenheit. 
  2. Chop up all vegetebales, except the mushroom caps. 
  3. In a small bowl, mix together 2 tbsp olive oil, 1 tsp minced garlic garlic, salt, and pepper. Pour on top of portobellos caps.
  4. Roast caps in the oven for 10 minutes. 
  5. Flip caps, roast for 10 more minutes.
  6. In an instant pot, skillet, or pan, sauté zucchini, tomatoe, red onion, and chickpeas. 
  7. After the caps are roasted, put 1 slice of Swiss cheese on top, and broil for 1-2 minutes, watching very closely. You want the cheese to melt on the sides. 
  8. Top your Swiss portobello caps with the chickpea mixture.
  9. Enjoy!

This meal was inspired by the recipe from Eatig Well, but slightly modified 🙂 

References:

https://www.medicalnewstoday.com/articles/278858.php

http://nomnompaleo.com/post/7720979232/roasted-portobello-mushrooms-easiest-version

http://www.eatingwell.com/recipe/252416/grilled-portobellos-with-chopped-salad/

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