by Cristina Powell, PN1, ME-3, CMS
- April 14, 2023
- in Recipes
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Portabella mushrooms, also known as overgrown Cremini mushrooms, are the only non-animal source of vitamin D. They’re also rich in B vitamins, phosphorus, selenium, copper, and potassium, which make them the perfect vehicle for just about anything. Sitting at a mere 20 calories per mushroom cap with 2 grams of carbohydrates and 2 grams of protein and no fat, this food is a super low-calorie option for any meal plan.
The polysaccharides in mushrooms are also beneficial for gut bacteria (the good stuff) and also may help protect the brains of older adults and help reduce the risk of mild cognitive impairment (MCI).
The mighty portabella is quite versatile and can stand alone, but it’s also often used as a burger substitute that not only our vegan friends can appreciate. It can also be sliced and added to a stir-fry, grilled, or baked. My favorite method, though, is stuffing these beefy fungi full of healthful ingredients and letting them be the star of the show.
Insalate Caprese is Italian for “salad made in the manner of Capri.” In short, it is basically a fresh tomato, mozzarella, basil, and olive oil salad.
Tomatoes are an excellent source of antioxidants like lycopene, vitamin C, and potassium. If you are in the camp of folks who tend to get acid reflux when eating foods with higher acidity, we’ve got you covered. There are many remedies for handling this discomfort, which you can find in this article on Acid Reflux.
One of my favorite cheeses, mozzarella is one of the superstars in a Caprese salad. It is a mild cheese known for being low in fat and calories, as well as loaded with protein and calcium. I love this ingredient as part of a healthy diet. What’s more, it may help reduce the risk of respiratory infections and improve blood cholesterol.
Basil is one of my staple herbs (being Italian and all), and it is fairly easy to grow and maintain. This vibrantly colored herb contains eugenol, which has been known to help reduce blood pressure, and magnesium, which may improve blood flow.
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Adding a drizzle of EVOO (extra virgin olive oil) provides some heart-healthy benefits, as it contains antioxidants and good fats 😉. Like extra virgin olive oil, balsamic vinegar comes with a host of health benefits that make it a staple for a healthy living pantry. What’s even better is when I combine both EVOO and balsamic to get the most out of these two “superfoods.” Not to mention, the combo tastes great!
Insalata Caprese Stuffed Portabella Mushrooms
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Course: Side Dish
Cuisine: Italian
Keyword: caprese, mushroom
Servings: 1
Calories: 119kcal
Ingredients
- 1 portabella mushroom cap large
- 1 tsp fresh garlic crushed
- ½ cup fresh tomatoes
- ½ cup fresh mozzarella cheese
- 1 tbsp fresh basil
- extra virgin olive oil drizzle
- balsamic vinegar drizzle
Instructions
Preheat oven to 350 degrees F.
Gently wipe the outer cap of the mushroom with a clean, damp towel or paper towel.
Gently scrape the brown gills from the inside of the mushroom cap.
Brush the inside with garlic and a drizzle of EVOO.
Bake the mushroom in the oven for roughly 8 – 10 minutes until garlic becomes fragrant.
Remove the mushroom from the oven and add tomatoes and mozzarella.
Return to the oven until the cheese begins to melt, roughly 10 – 15 minutes.
Remove from the oven and add fresh basil and a drizzle of balsamic vinegar.
Enjoy!
Notes
Chef Note: You don’t have to remove the gills, but I find the texture to be a little wonky, and they tend to make everything you add to the mushroom turn brown. I prefer to keep the tomatoes and cheese vibrantly colorful rather than a muddy brown!
Nutrition
Calories: 119kcal | Fat: 6.5g | Protein: 9g | Carbohydrates: 7.7g
Tried this recipe?Let us know how it was!
Cristina Powell, PN1, ME-3, CMS
Cristina is a Metabolic Effect L3 Nutrition Consultant and a Precision Nutrition L1 Nutrition Coach. Cristina's passion is to help others discover how great their bodies are meant to feel through healthy eating and an active lifestyle. In her free time, Cristina enjoys drinking the CrossFit kool-aid, soaking up the sun on the coast of the Carolinas, and raising her two amazing daughters, who are active in soccer, tee-ball, basketball, and CrossFit Kids. She enjoys creating great-tasting recipes and helping others adopt a healthy lifestyle.
