Mushrooms Help to Cut Down on Meat

Mushrooms, and shiitake mushrooms in particular, are rich in umami (delicious) flavor. This is why they can safely be used to replace meat in sandwiches. For those who would like to cut down on meat, mushrooms are an ideal meat alternative for those who try to cut back. Adding a “mushroom base” to burgers, meat sauce can help you can cut the meat at least by half without making compromise with flavor and heartiness. This will certainly shave some dollars off your food budget and, at the same time, will add valuable nutrition to your meals.

Mushrooms are packed with numerous vitamins, minerals, and antioxidants that provide outstanding health benefits. Discover more about this emerging superfood through this infographic..

The recipe that follows, posted by the New York Times,2 is your basic mushroom base to add to virtually any meat-based recipe.

Try substituting half the meat called for with mushrooms, and adjust up or down accordingly. If you’re in a hurry, pick up pre-sliced mushrooms, which will cut down on prep time. Even if you use whole mushrooms and slice them yourself, this recipe is simple and quick. Store leftovers in the fridge and you’ll have a healthy meat substitute at the ready.

 Roasted Mushroom Base Ingredients:
 2 tablespoons extra-virgin olive oil (or coconut oil)
2 pounds organic mushrooms, sliced, or quartered
Salt to taste
Freshly ground black pepper to taste

Preparation:
 Preheat oven to 400 degrees F. Line 2 baking sheets with parchment. In a large bowl, toss mushrooms with oil, salt, and pepper. Spread in an even layer on baking sheets and bake in the middle and lower racks of the oven for 10 minutes, stirring every 5 minutes. Switch pans top to bottom and bake for another 10 minutes, stirring every 5 minutes.

The mushrooms should be tender and dry when done. Remove from heat and allow to cool. Grind in a grinder or pulse in a food processor fitted with steel blade until broken down into small pieces resembling ground meat. Taste and adjust seasoning. The mix will keep for about 4 days in the refrigerator.