Stuffed Mushrooms

Here is a simple and healthy version of the traditional stuffed mushroom hors d’oeuvre.  With only 65 calories per mushroom, this appetizer is packed with nutrients, protein, minerals and flavor.  Each button bite contains 2 grams of protein, 4 carbohydrates, 3 grams of fat, 4 grams of calcium and 86 grams of sodium.  www.dotfit.com. For a low sodium diet or those who are sensitive to lactose, omit the cheese.  

Recipe:                                                                                                                 

1 cup quinoa

2 tbsp extra virgin olive oil

2 cups water

1 mushroom bouillon

1 medium yellow onion                                                                              

2 cloves garlic

30 button mushrooms

1 ounce asiago cheese

10 medjool dates

1/4 tsp salt

1/4 tsp black pepper

Pre-wash the quinoa.  Pre-heat the oven to 350 degrees.  Finely chop the onion and garlic.  Boil the water with the bouillon and add quinoa, onion and garlic. Cover and simmer over low heat for 20 minutes or until water cooks in.  Wash mushrooms and remove stems. Rub olive oil onto large pans.  Take a small spoon and fill the mushrooms with the cooked quinoa. Place mushrooms onto pan and cook in oven for 45 minutes or until mushrooms have wrinkled.  Let cool and garnish with 1 centimeter of cheese and date. Serves 10-25 people.  

Mushrooms have been revered by humans for thousands of years.  Spring is the mushroom season in the Sierras.  A local organization called forage SF leads wild food walks where you can learn to pick wild mushrooms. www.foragesf.com. Traditional Chinese medicine uses over 200 varieties of mushrooms as a healing food source.  Button mushrooms enhance the immune system and contain many minerals such as potassium, zinc, selenium, copper and phytochemicals.  They also contain B vitamins including riboflavin, thiamine, pantothenic acid and niacin (Murray, 2005).  

Quinoa is actually a seed although most people think of it as a grain.  This seed is rich in amino acids and   protein.  The Incas regarded quinoa as the “mother seed” and it has been produced in South America since 3000 B.C.E.  Nutrients and minerals in quinoa include manganese, magnesium, iron, phosphorus, copper, zinc, vitamin B2, vitamin E and fiber (Murray, 2005).    

Onions originate in Central Asia and are high in vitamin C, B6, biotin, chromium and fiber.  They are also a good source of folic acid and vitamins B1 and K (Murray, 2005). 

Garlic is high in vitamin B6 and C and has many immune system-boosting properties (Murray, 2005). 

Murray, Michael.; The Encyclopedia of Healing Foods: New York, Atria Books, 2005

www.dotfit.com  for nutritional content of recipe