Stuffed Mushrooms with Hemp Seeds |
The
theme for Recipe Redux for June is Sowing Seasonal Seeds. Thanks to
Sanaa @Fit & Fancy for this theme inspiration. Seeds for this month’s
feature can be sesame seeds, chia seeds, sunflower seeds, or any kind of seed.
Our task is to develop and share a recipe using seeds reflecting the season in
our part of the world.
I
live just a few miles from Kennett Square, known as the mushroom capital of the
country. This includes many varieties of exotic mushrooms, as well as the more
traditional white button mushroom. For this month’s challenge, I decided to
create a stuffed mushroom appetizer and to use hemp seeds as part of the
filling. Hemp seeds add a nutty texture to foods.
Package of Hemp Hearts from Canada |
According to the Nutrition
Facts panel on the package, one serving is 3 tablespoons and provides the
following:
170 calories
13 g fat
1.5 g saturated fat
10 g polyunsaturated fat
1.5 g monounsaturated fat
3 g carbohydrate
3 g fiber
10 g protein
110% manganese
45% magnesium
25% thiamin
20% iron
20% zinc
So, you can see than hemp
seeds can help boost your intake of several important fatty acids and good
fats, protein, and several minerals.
Try using hemp hearts in a
variety of foods:
·
Blend in
smoothies
·
Add to hot or
cold cereals
·
Sprinkle on
salads, yogurt, soups and ice cream
·
Add to baked
goods
·
Use them in a
trail mix
·
Use as you would
sesame seeds
Fun Fact: Hemp is an extremely versatile plant used for:
Nutrition, construction material, clothes, paper, jewelry and alternative fuel.
For 100 hemp
recipes, visit: http://www.manitobaharvest.com/recipes.html
Here’s my recipe:
Stuffed Mushrooms With
Hemp Seeds
Ingredients:
1
10-oz package baby portobello mushrooms (about 12 small mushrooms)
1
Tbsp butter
3
Tbsp finely chopped onion
1
clove garlic, peeled and minced
1/4
cup reduced fat feta cheese, crumbled
1
Tbsp balsamic vinegar
3
Tbsp raw shelled hemp seeds (such as Hemp Hearts)
1
Tbsp fresh thyme leaves
1
Tbsp fresh basil leaves, finely chopped
Directions:
Preheat oven to 350 degrees.
Carefully remove stems from mushrooms. Place mushroom caps in single layer in
baking dish that has been sprayed with non-stick spray. Finely chop the
mushroom stems. Melt butter in large non-stick skillet over medium heat. Add chopped
mushroom stems, onions, and garlic and cook for 4 minutes, or until onions are
soft. Add feta cheese and vinegar, stirring until well blended. Remove from
heat. Stir in hemp seeds, thyme and basil. Carefully spoon the mixture into the
mushroom caps. Bake for 20 minutes. Serve hot.
Makes 12 stuffed mushrooms.
Note: White button mushrooms can
also be used in place of portobello mushrooms, if desired.
Nutrition Information (1/12th
of recipe):
38 calories, 2.6 g total fat, 1.0 g
saturated fat, 3.5 mg cholesterol, 0.8 g dietary fiber, 2.2 g protein, and
46.3 mg sodium.
Cost per Mushroom Serving: $0.42 each
(or about $5.08 for whole recipe)
Pricing Note: all ingredients were
at “regular” prices except mushrooms were on sale for $3.49 per package.
Here are some photos of the
preparation of the stuffed mushrooms.
Top: Remove stems w/ strawberry huller; Middle: hemp mixture; Bottom: mushrooms in pan before baking. |
Yum! Gotta try hemp seeds!
ReplyDeleteYe, I think you'll be pleasantly surprised by their nuttiness.
DeleteOoo Yummy! I love mushrooms and will have to add the hemp seeds. Thanks!
ReplyDeleteI think hemp seeds and mushrooms go together very well. The hemp seeds give the mushroom filling both body and texture.
DeleteI love stuffed mushrooms. Hemp seeds are such a nice change of pace and I love that you calculated the nutritional info as well.
ReplyDeleteAs I mentioned, I'm new to hemp seeds, but they are easy to work with and can probably be added to a wide variety of foods.
DeleteFirst off, I didn't know we lived near (kind of) each other! I'm in Havertown :) I adore stuffed mushrooms and really haven't done much with hemp seeds - look forward to trying these out.
ReplyDeleteHi, Deanna: I had to look up Havertown on a map as I didn't know where it is, but you're right, we both live in the same general area.
Delete