Portobello Mushroom Burritos

These are simply incredibly satisfying. My son Joshua and his wife Ashley make these regularly and just rave about how delicious they taste. They have asked me on occasion to post this recipe, so this is for them! Make a big pan of these and enjoy the leftovers too!

THE TWIST

A portobello belongs to the crimini family of mushrooms. What separates this from other criminis is its large stature. Portobellos are allowed to grow as large as 4 or more inches in diameter. These mushrooms are commonly marinated, then broiled or baked. A portobello has multiple bright spots when it comes to nutrient value. This makes them a welcome addition to any diet plan. Portobellos have a balance of protein and carbs, and they are low in fat. A 100-gram grilled serving contains just over 3 grams of protein, about 4 1/2 grams of carbs and just over a 1/2 gram of total fat. The recommended intake of protein is 46 grams a day for women and 56 grams a day for men. Both men and women should strive for at least 130 grams of carbs daily. Portobello mushrooms have a moderately high amount of fiber. A 100-gram serving contains just over 2 grams. Fiber is a key substance for controlling cholesterol and blood-sugar levels. It also has a filling effect on the body, which is beneficial for weight maintenance. Portobellos take up a lot of space, but they do not contain many calories. This makes them low energy-density foods. A 100-gram serving contains just under 30 calories. Eating these kinds of foods will spare you calories and help you lose weight. Potassium is an important electrolyte mineral needed for muscle contractions, protein synthesis, nerve function and acid-alkaline balance. Portobello mushrooms have moderate amounts of potassium. A 100-gram serving contains 437 milligrams. The B vitamins help with red blood cell formation, energy production and nervous system function. Portobello mushrooms contain moderate amounts of both niacin and folate. Having portobellos with whole grains, and leafy green vegetables will boost the B vitamin content.

http://healthyeating.sfgate.com/portobello-mushroom-nutritional-value-1753.html

PORTOBELLO MUSHROOM BURRITOS

1 red bell pepper, sliced
2 jalapeños, minced
I large onion, sliced
2 cloves garlic, minced
3 to 4 portobello mushrooms, sliced
1/4 t Himalayan sea salt
1 can (16 oz.) black beans, drained
1 cup cooked quinoa
1/2 cup chopped cilantro
1 T ground cumin
1 t ground coriander
Vegan Cheese sauce (recipe follows)
12 to 18 whole wheat tortillas
1 jar (16 oz.) salsa (I use Arriba brand)
Pico de gallo with avocado (recipe follows)

Preheat oven to 400°F. Line a baking sheet or pan with foil and lightly coat with coconut oil. I a large and deep skillet set on medium-high heat, sauté pepper and onion until beginning to brown. Add the garlic, mushrooms and salt and stir constantly for 3 to 5 minutes then remove from heat. Add the beans, quinoa, cilantro, cumin and coriander and stir into the mixture. Place a few tablespoons of the vegetable mixture on each tortilla and add a tablespoon or so of vegan cheese sauce. Fold in the ends of each tortilla and roll the opposite ends together placing seam side down on the foil lined baking sheet. Cover the burritos with the salsa and bake 20 minutes. Serve garnished with the pico de gallo with avocado. ©Janice Moreland http://thekitchentwist.com

Vegan Cheese Sauce

1 cup raw cashews
2 cups water
1 cup nutritional yeast
1/4 cup arrowroot powder
1 T carrot powder
1 t beet powder
1 t paprika
1/2 t turmeric
1/2 t kelp powder
1/2 t Himalayan sea salt
1/4 t freshly ground black pepper
1 can (4 oz.) chopped green chiles

Combine all the ingredients except the green chiles in a blendtec blender and blend until smooth. Pour into a skillet set over medium-low heat, add the green chile peppers and while stirring it will thicken to a nice cheesy consistency. Use in Portobello Mushroom Burritos. ©Janice Moreland http://thekitchentwist.com

Pico de Gallo with Avocado

2 Roma tomatoes, diced small
4 green onions, finely chopped
1 cup finely chopped cilantro
1 avocado, diced
Juice of 1 large lime

Combine all ingredients together in a small bowl. Use to garnish the Portobello Mushroom Burritos. ©Janice Moreland http://thekitchentwist.com

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Confetti Rice

This is such a great way to use those summer vegetables from the garden! Grains and vegetables together is a classic combination that is not only very satisfying but is also pleasing to the eye.

THE TWIST

Just one cup of brown rice will provide you with 88% of the daily value for manganese. This trace mineral is involved in the synthesis of fatty acids, which are important for a healthy nervous system. Brown rice also is a rich source of magnesium. Magnesium, as well as calcium, is necessary for healthy bones. It helps give bones their physical structure and is also found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body’s needs.

For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer. The real key to its powerful cancer-fighting potential is precisely its wholeness. All the nutrients combine to ward off cancer and many other possible malfunctions of the human frame.

Red onions are full of flavonoids, but they tend to concentrate in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion’s outermost paper layer. Even a small amount of over-peeling can result in unwanted loss of flavonoids. For example, a red onion can lose almost 75% of its cancer fighting power if it is over-peeled.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=128

CONFETTI RICE

1 cup brown rice, rinsed
2 cups water
2 cups frozen corn
1 red bell pepper, diced
1 yellow bell pepper, diced
1 zucchini, diced
1/2 red onion, diced
1/2 bunch cilantro, chopped
1/2 t Himalayan sea salt*
Freshly ground pepper to taste
1 avocado, peeled and sliced (for garnish)

In a medium saucepan set on low heat, cook the rice in the water  for about 40 minutes. Meanwhile, saute the corn, peppers, zucchini and red onion in a large skillet until barely tenter, about 4 to 5 minutes. Transfer to a serving bowl, add the brown rice and cilantro. Season with the salt and pepper and toss together. Garnish with avocado slices. Makes 8 servings. ©Janice Moreland http://thekitchentwist.com

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Twisted Nachos

Nachos are a perfect snack food for football season and if you’re like me they’re your favorite snack food of all time. Pair them up with healthy and delicious toppings and you’ve really got something to rave about! Shown here with organic tortilla chips you could easily add it blue corn tortilla chips for a fun color combination.

THE TWIST

The tortilla chips, although not a perfect food, contains fiber, some B vitamins, trace amounts of calcium, iron, magnesium, phosphorus, zinc, copper and potassium.

The high fiber content of kidney beans is responsible for their cholesterol-lowering power. The folate they contain helps in lowering levels of homocysteine, which is associated with an increased risk of stroke, heart attack, and peripheral vascular disease. The high content of magnesium found in kidney beans contributes to a healthy cardiovascular system. Other beans may have some similar benefits.

Red bell peppers are high in vitamins C and A, as well as several from the B complex group of vitamins and vitamin E among others. This combination of nutrients can help wound healing, improve dental health, boost the immune system, fight free radical damage that causes aging, protects against cataracts, reduces the risk of heart attacks and strokes, improve iron absorption, prevent colds and infection, moisturizes skin, supports brain function, reduces fatigue, supports healthy skin, reduces insomnia, supports brain health and reduces birth defects.

Onions contain powerful antioxidants and are anti-inflammatory, antibiotic and antiviral. They also have anti-allergic properties and are useful for treating allergy related diseases such as asthma and hay fever by blocking some of the inflammatory responses in the airways. Onions, like garlic, help lower cholesterol and blood pressure.

http://www.livestrong.com/article/418019-the-nutritional-benefits-of-corn-tortillas/
http://suite101.com/article/top-healthy-foods-onions-garlic-a71851
http://www.everynutrient.com/healthbenefitsofbellpeppers.html

TWISTED NACHOS

Organic tortilla chips
1 can (15 oz.) kidney beans
1 can (6 oz.) olives, sliced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 orange bell pepper, diced
2 jalapeños, sliced
1 red onion, finely chopped
2 avocados, finely diced
2 Roma tomatoes, finely diced
1 bunch cilantro, chopped
Cashew cheese spread (recipe follows)
Chipotle tabasco or other hot sauce
1 lime, sliced in wedges (for garnish)

Layer all the ingredients in the amounts desired and top with cashew cheese spread,  and hot sauce and garnish with lime wedges.

CASHEW CHEESE SPREAD

2 cups raw cashews, soaked
3/4 cup water
1/4 cup tahini
1/4 cup nutritional yeast*
2 T freshly squeezed lemon juice
1 t Himalayan sea salt*
1/4 t kelp powder* (optional)

Place the cashews in a small bowl and cover completely with water and allow to soak for 3 to 4 hours. Drain, reserving 3/4 cup of the water. Add the cashews, reserved 3/4 cup of water, tahini, nutritional yeast, freshly squeezed lemon juice, Himalayan sea salt and kelp powder to a food processor fitted with the S shaped chopping blade. Process for about a minute until nearly smooth. Chill. Makes about 2 cups. ©Janice Moreland http://thekitchentwist.com

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SHISH KABOBS WITH PINEAPPLE SAUCE

I love the flavor of vegetables fresh off the grill. Here they are with a great pineapple sauce and brown rice to complement them in every way. Enjoy!

THE TWIST

Tofu is filled with a host of nutritional benefits. It’s easily digestible proteins promote the development of strong, healthy muscles, tissues and cells. The high calcium content of tofu helps promote healthy bones and teeth and prevent osteoporosis. Tofu is rich in minerals such as iron and selenium which helps the body to maintain high energy levels. It can help you maintain healthy cholesterol levels which reduces the risk of heart attack or stroke.

Red bell peppers are high in vitamins C and A, as well as several from the B complex group of vitamins and vitamin E among others. This combination of nutrients can help wound healing, improve dental health, boost the immune system, fight free radical damage that causes aging, protects against cataracts, reduces the risk of heart attacks and strokes, improve iron absorption, prevent colds and infection, moisturizes skin, supports brain function, reduces fatigue, supports healthy skin, reduces insomnia, supports brain health and reduces birth defects.

Onions contain powerful antioxidants and are anti-inflammatory, antibiotic and antiviral. They also have anti-allergic properties and are useful for treating allergy related diseases such as asthma and hay fever by blocking some of the inflammatory responses in the airways. Onions, like garlic, help lower cholesterol and blood pressure.

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-tofu.html
http://www.everynutrient.com/healthbenefitsofbellpeppers.html
http://suite101.com/article/top-healthy-foods-onions-garlic-a71851

SHISH KABOBS WITH PINEAPPLE SAUCE

1 lb. extra firm tofu, pressed, drained and cubed
1 red bell pepper cut into big pieces
1 yellow bell pepper cut into big pieces
1 large red onion cut into big pieces
12 oz. mushrooms
1 pint large cherry tomatoes
1 zucchini squash, cubed
1 yellow squash, cubed

For the Sauce:

1 (20 oz.) can crushed pineapple
½ cup xylitol*
¼ cup apple cider vinegar
1 t soy sauce or tamari
2 T organic cornstarch

Skewer the vegetables and tofu as desired. Grill on the barbeque or in the oven at 350° F for about 20 minutes. Mix all the ingredients for the sauce in a small saucepan and bring to a boil to thickened. Serve with brown rice. ©Janice Moreland http://thekitchentwist.com

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Thai Coconut Red Curry

Mama….that is what all my daughter’s friends at work are calling her due to the fact that she is currently very, very pregnant, and very very cute! One friend that she works with requested a curry dish and  lately I’ve been loving curry, maybe even craving it! Can expectant grandmothers get cravings too?

THE TWIST

The coconut milk used in this dish contains laurie acid which is anti-viral, anti-bacterial, anti-microbial and anti-fungal. Coconut milk helps to boost the immune system and is known to relieve the symptoms of sore throats and ulcers.

Thai red curry paste is full of antioxidants and is anti-inflammatory which helps alleviate all kinds of low level inflammation that can be the root of many diseases.

The shiitake mushrooms are known to reduce cholesterol, support the immune system, help to prevent cancer, they are rich in iron which is essential for the circulatory system. These are a definite must have in this recipe!

The brightly colored bell peppers are full of free radical fighting antioxidants, cardiovascular supporting folate and vitamin B6, and cholesterol lowering fiber. Purchase organic peppers and eat them fresh as possible.

http://www.ehow.com/facts_4744724_coconut-milk-health-benefits.html
http://www.ncbi.nlm.nih.gov/pubmed/20708382

THAI COCONUT RED CURRY

2 (15 oz) cans coconut milk
2-3 T red curry paste
1 (8 oz.) can bamboo shoots
1/2 cup vegetable stock
1/4 cup coconut palm sugar*
1 1/2 T soy sauce
1/8 t red pepper flakes
1/16 t dulse* (or kelp*) powder
5 oz. shiitake mushrooms, chopped
1 cup sliced zucchini
1 red bell pepper, large diced
1 yellow bell pepper, large diced
1 green bell pepper, large diced
1/2 chopped onion
3 large cloves garlic, minced
1 lb. extra firm tofu, drained and pressed (optional)
1 cup fresh basil (preferably Thai basil)
Juice of 1 fresh lime
3 T shredded lemongrass stalk or lemongrass paste
1 t Himalayan sea salt*
1/2 t coriander
4 cups cooked brown rice

In a large saucepan combine the coconut milk and red curry paste, simmer 10 minutes. Add the bamboo shoots, vegetable stock, coconut palm sugar, soy sauce, red pepper flakes, dulse, shiitake mushrooms, and  zucchini. Simmer another 7 minutes. Meanwhile, sauté the peppers, and  onion until softened. Add the garlic and stir in. Add the pepper mixture to the saucepan. Cut the tofu in large dices and add it along with the basil, lime juice, shredded lemongrass, Himalayan sea salt, and coriander to the saucepan and gently stir. Serve in large bowls over rice. Serves 6 ©Janice Moreland http://thekitchentwist.com

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