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Happy National Mushroom Month!

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September is National Mushroom Month so I decided to play with some mushrooms for a tasty meal makeover!  Mushrooms are hearty, filling and have a similar texture to meat, but unlike meat, mushrooms are a low-calorie, fat-free and cholesterol-free food, making them a great choice for those wanting to transition to more of a plant based diet and looking to reduce daily calorie and fat intake while still feeling full and satiated.

Mushrooms are also a great source of vitamin D and provide over 60% of your daily needs in just one serving!  Vitamin D is considered a “nutrient of public health concern” by the Institute of Medicine because of most Americans fail to meet their needs and under consumption has been linked to poor health outcomes. Vitamin D helps the body absorb calcium, making it an essential nutrient for bone health.

Studies have shown that a more plant based diet is ideal to reduce your cancer risk, obesity, diabetes, cardiovascular disease and inflammation. Plant based doesn’t mean you have to forgo meat all together.  However, you should focus on filling at least half your plate with fruits and vegetables.

Italian Mushroom Meatballs

8 oz. mushrooms, chopped

1 small onion, chopped

1 celery stalk, sliced

¼ tsp. garlic, minced

1 Tbsp. extra virgin olive oil

1/3 cup breadcrumbs

½ cup finely chopped Italian parsley

2 Tbsp. parmesan cheese, grated

2 tsp Italian seasoning

¼ tsp. salt

¼ tsp. pepper

1 pound grass fed beef


Serve with zucchini noodles or whole wheat pasta and tomato sauce.

  1. Preheat oven to 450 degrees.  Line a large rimmed baking sheet with foil and lightly coat with cooking spray.
  2. Finely chop mushrooms, onion, celery and garlic in a food processor.
  3. Heat oil in a large skillet over medium-high heat.
  4. Add the vegetable mixture and cook, stirring occasionally, until the liquid has evaporated, 6-8  minutes.
  5. Transfer to a large bowl and allow to cool for 10 minutes.
  6. Add breadcrumbs, parsley, cheese, Italian seasoning, salt and pepper to the cooled vegetables.  Mix until well blended, but do not over mix.
  7. Form into 1 inch meatballs and place on top of prepped baking sheet.
  8. Bake meatballs for approximately 15 minutes.
  9. Serve with zucchini noodles or whole wheat pasta and tomato sauce.

Freeze the remainder to grab for a quick nutritious meal on busy nights or for a quick lunch!


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