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Must have mushrooms

September 26, 2012
By Katie Wilhelmi , Marshall Independent

Whether you are grilling out or staying in for a warm bowl of soup or a light salad, mushrooms are a great addition to your day! Mushrooms not only add great flavor but they are also loaded with antioxidants and many vitamins and minerals, such as B vitamins, potassium, copper, selenium and more. Mushrooms are low in fat, carbohydrates and sodium. They also have no saturated fat or cholesterol.

Monterey increasing vitamin D

Vitamin D is essential for good bone health. Calcium cannot be absorbed by the body without vitamin D. Monterey has found a way to increase vitamin D in its mushrooms. Monterey Vitamin D Mushrooms have been exposed to UV light to increase the amount of vitamin D. Research has shown that mushrooms produce vitamin D from sunlight similar to the way humans do. These mushrooms from Monterey contain 100 percent of the daily value of vitamin D.

More mushrooms

Try adding mushrooms to your favorite dishes. Their bold meaty flavor will leave you asking for more! Chop mushrooms up and add to a stir-fry or pasta dish, or grill a portabella cap for a sandwich.

Fight free radicals

Free radicals damage cells in the body. Consuming antioxidants help fight these free radicals. Antioxidants may reduce the risk of chronic diseases such as heart disease and cancer. Mushrooms contain selenium, ergothioneine and polyphenols, which are all antioxidants.

Roasted Portobello Caps

Serves 4.

Think of a jumbo stuffed mushroom without all the high-fat ingredients but with all the flavor. Serve these alongside grilled chicken breasts or a juicy steak.

All you need

4 large Portobello mushrooms, stems removed

1/4 teaspoon salt, divided

Freshly ground pepper to taste

1/4 cup plain dry breadcrumbs

2 tablespoons grated Parmesan cheese

1 tablespoon minced fresh parsley

1 tablespoon extra-virgin olive oil

All you do

1. Preheat oven to 450 degrees. Coat a rimmed baking sheet or roasting pan with cooking spray.

2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with 1/8 teaspoon salt and pepper. Roast until tender, about 20 minutes.

3. Meanwhile, combine breadcrumbs, Parmesan, parsley, oil, the remaining 1/8 teaspoon salt and pepper in a small bowl. Remove the mushrooms from the oven and top each cap with about 2 tablespoons of the breadcrumb mixture, spreading evenly. Return to the oven and roast until the breadcrumbs are browned, about 5 minutes.

Nutrition facts per serving: 109 calories, 5g fat, 1g saturated fat, 245mg sodium, 2mg cholesterol, 11g carbohydrate, 3g fiber, 7g protein.

Source: adapted from Eating Well, Inc.

Katie Wilhelmi is a registered dietitian at the Marshall Hy-Vee Food Store.



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