Thursday, February 21, 2013

10 Minute Green Mushroom Tacos


Don't have time to cook?  This one is for you.  The ingredient list is intentionally short to appeal to those who have to lay down in a dark room when they think about making dinner.  (You know who you are.)  You can keep it simple, AND fill up with good food.  Who knew?  This is a great one-pot meal for one, packed with iron, calcium, phytonutrients and protein.  What's more, these tacos will be ready to get in your belly within 10 minutes.

If you're feeling energetic or adventurous, consider adding beans, cilantro, quinoa, guacamole, bell peppers, sprouts, hazelnut parmesan cheese, your favourite vegan cheese...the list goes on and on.

A note on preparation:  I don't use any oil to sauté the vegetables here.  Mushrooms have plenty of liquid to release, which they're happy to do if you place them on a hot skillet and leave them alone for a few minutes.  They also generate sufficient steam to wilt the greens.  If you're going to add salt, add it after you've plated the dish.  You'll use less salt while still getting your salty flavour fix since the salt is on the top.


INGREDIENTS

Mushrooms - 2 portobello or 4 ounce crimini
Greens - 3 to 4 packed cups of spinach, kale, and/or collards
Avocado
Garlic - 1 clove, crushed
1 Lemon or Lime - divided
Tortillas - 2 or 3 corn or alternative

Hot sauce or salsa to serve
  • Preheat a medium cast-iron skillet on medium heat.
  • Slice mushrooms (removing scales of portobellos if using) and place in a single layer on the DRY not skillet.  No oil or salt needed.  Leave undisturbed for about five minutes.  Liquids will start to release, and the mushrooms will start to brown.
  • Flip mushrooms, add crushed garlic, juice from half of the lemon or lime, and sauté for another 3 to 4 minutes.  
  • Heap greens onto skillet - it will be overflowing, not to worry.  Allow the mushrooms to steam the greens for about a minute, stir, and give it another minute. As soon as the greens are wilted and vibrant in colour, remove them to a bowl and then use the skillet to heat the tortillas.
  • Serve garnished with the second half of the lemon/lime, avocado slices, and hot sauce.  Enjoy!


I just finished reading Eat to Live by Joel Fuhrman, M.D. and recommend it to anyone who is struggling to make sense of health and nutrition, especially if you're struggling with extra weight, diabetes, hypertension, or heart disease.  It's a truly inspiring book, simple and straightforward.  I'll leave you today with a brief quote from his section "Giving up the myths about Protein - Like Changing Your Religion:

"Keep in mind that we do need protein.  We can't be healthy without protein in our diet.  Plant foods have plenty of protein.  You do not have to be a nutritional scientist or dietitian to figure out what to eat, and you don't need to mix and match foods to achieve protein completeness.  Any combination of natural foods will supply you with adequate protein, including all eight essential amino acids as well as nonessential amino acids... It is only when a vegetarian diet revolves around white bread and other processed foods that the protein content falls to low level.  However, the minute you include unprocessed foods such as vegetables, whole grains, beans, or nuts, the diet becomes protein-rich.  Which has more protein - oatmeal, ham, or a tomato?  The answer is that they all have about the same amount of protein per calorie.  The difference is, the tomato and the oatmeal are packaged with fiber and other disease-fighting nutrients, and the ham is packaged with cholesterol and saturated fat."  

Wishing you all a day of health and happy eating!  

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