Better Nutrition December 2019

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healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR Holiday Mushroom Appetizer The health-promoting prowess of walnuts, mushrooms, rosemary, and sage combine to make these veggie bites a welcome guest at holiday festivities /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC This is one of those vegetarian dishes that I love to see on the menu when traveling. You just can’t go wrong with nuts and cheese! In this case, the nuts and cheese are, respectively, walnuts and goat cheese, and I love them both. Goat cheese tastes creamy and fresh, and pairs exquisitely well with crunchy nuts. Season the whole thing with fresh herbs and stuff it into mushrooms, and you’ve got a dish that will never disappoint. The spices here are two of the four mentioned in one of the most recognizable song lyrics in the world—parsley, sage, rosemary, and thyme. Both rosemary and sage are incredibly rich sources of antioxidants and natural anti-inflammatories. And let’s not forget shallots. A member of the allium genus that includes onions, leeks, and chives, shallots contain a range of antioxidants and anti-inflammatory compounds, including quercetin, which is also found in apples, onions, and dietary supplements. Of course, the holidays are all about flavor too. And guests will love the richness of this vegetarian-friendly appetizer, which goes well with almost any holiday meal. Enjoy! —Dr. Jonny NOTES FROM THE CLEAN FOOD COACH Cremini mushrooms are simply young portobello mushrooms, sometimes called baby bellas. They’re pale brown and firm, and the caps on the freshest ones will cover the gills. If you can’t find cremini mushrooms, you can substitute large white button mushrooms, but they won’t be quite as flavorful. Walnut and Goat Cheese Stuffed Mushrooms Makes 15 stuffed mushrooms For an attractive holiday serving idea, arrange a single layer of fresh cranberries on a platter and top with stuffed mushrooms and other appetizers. 15 large whole cremini mushrooms (about 1 lb.) 1 large shallot, finely chopped Sea salt and freshly ground pepper, to taste 4 oz. chèvre (fresh goat cheese) Scant ¼ cup toasted whole walnuts, finely chopped 2 Tbs. minced fresh thyme 1 Tbs. minced fresh rosemary 1 Tbs. lemon or orange zest, optional 1. Preheat oven to 400°F. Cover baking sheet with parchment paper, and set aside. 2. Brush mushrooms clean, twist off their stems, and reserve. Spray mushroom caps lightly with olive oil, and arrange stem-side-up in prepared baking pan. Roast 15 minutes. 3. While mushrooms are roasting, finely chop reserved mushroom stems. Heat about 1 Tbs. olive oil in sauté pan over medium heat. Add chopped stems and shallot. FEATURED INGREDIENT: Walnuts Season lightly with sea salt and freshly ground pepper. Sauté 3–5 minutes, until mushrooms have released their liquids and reduced in size. Set aside to cool slightly. 4. In mixing bowl, combine chèvre, walnuts, thyme, rosemary, and zest, if using. Add cooled stem and shallot mixture, and gently combine all ingredients. When mushrooms have softened in oven, remove and carefully drain any excess liquid. 5. Form generous balls out of goat cheese mixture, and press into the center of each mushroom cap, filling completely and mounding high. Return to oven, 12 minutes or until goat cheese has browned lightly on the top. Arrange on a decorative platter to serve. Per mushroom: 45 cal; 3g prot; 3g total fat (1g sat fat); 3g carb; 5mg chol; 35mg sod; 1g fiber; 1g sugar Like fish, walnuts are a brain food, largely because they contain more omega-3 fats than any other nut. It’s not the same type of omega-3 found in fish, but like its fish-based relatives, it’s anti-inflammatory, making it good for both brain and heart. Walnuts contain about 2.5 grams of omega-3 per 1 oz. serving, which isn’t bad. They also contain a similar amount (about 2.5 grams per serving) of monounsaturated fat, which is the same fat found in olive oil. Please note that all walnuts are not the same. The two most common varieties you’re likely to run into are English walnuts and black walnuts. Black walnuts contain much more monounsaturated fat than their English cousins, but fewer omega-3s. On the other hand, black dried walnuts have a little more protein (6.7 grams) per 1-oz. serving than the English variety (4.3 grams). Both types of walnuts have a nice amount of fiber—just under 2 grams per serving—and roughly the same number of calories. 46 • DECEMBER 2019
Product Spotlights Natural Factors Whole Earth & Sea Fermented Organic Greens Whole Earth & Sea Fermented Organic Greens from Natural Factors is a 100% fermented, certified organic plant-based superfood formula! It features an organic herb, vegetable, and grass blend grown at Factors Farms and also includes medicinal mushrooms for immune support. Protein option (21g) also available. Bluebonnet Nutrition Targeted Choice Brain Power Bluebonnet Nutrition’s Targeted Choice Brain Power formula is a non-GMO vegan cognitive support supplement specially formulated to help improve the brain’s proper response to stress and support communication between nerve cells. Available in 30 and 60 counts. Annemarie Börlind Eye Wrinkle Cream This rich cream nourishes the delicate eye area with carrot extract. Valuable organic sesame oil helps prevent moisture loss and counteracts dryness lines and crow’s feet, so skin is effectively smoothed and has new elasticity. Efficacy and skin compatibility has been scientifically confirmed. Free of mineral oil derivatives. Vegetarian. Essential Formulas Dr. Ohhira’s Probiotics It’s that time of year when rich food, rushed schedules, and stress can wreak havoc on your gut health. Give yourself—and your loved ones—the gift of better overall health with Dr. Ohhira’s Probiotics, the only 3-Year Fermented Food Supplement containing Prebiotics, Probiotics, and Postbiotics! . Redd Remedies Immune Vrl Pro Immune Vrl Pro rapid response formula strengthens the body’s ability to protect and defend itself by delivering adaptogens to target stress, along with elderberry and other essential ingredients to support the immune and respiratory systems. Non-GMO, vegetarian, and gluten-free. Garden of Life Grass Fed Collagen Beauty Grass Fed Collagen Beauty brings together the best plant-derived building blocks for beauty and our unique grass-fed bovine collagen—Type I (found in hair, skin, and nails) and Type III (found in skin, muscles, and blood vessels). These highly absorbable collagen peptides come in a convenient and delicious form. Just add to shakes and smoothies. DECEMBER 2019 • 47
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Better Nutrition December 2019

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