Stuffed Mushrooms with Hemp Seeds

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.

 

I am fairly new to using hemp seeds. Other than adding them to my oatmeal some mornings, I haven’t used them much in cooking. I recently bought a large bag of hemp seeds from my local Costco. Hemp Hearts (brand name) are raw, shelled hemp seeds from Canada.

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 (1/12^th 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.

 

Click here to download and print a copy of this recipe.

 

Honey Sweet & Spicy Chicken Great for Easy Entertaining

Honey Sweet & Spicy Chicken

Disclaimer: By posting this recipe (below) I am entering a recipe contest sponsored by National Honey Board and am eligible to win prizes associated with the contest. I received a gift card to offset the expense of my ingredients.

Honey adds a wonderful sweetness to this recipe. Additionally, honey makes a perfect thick rub when combined with several flavorful spices that adheres to the chicken. The honey provides balance to this main course dish, countering the hotness from the dry ginger and chipotle and chili powders. Because honey attracts and holds moisture, it makes the cooked chicken breasts very moist and tasty.

This recipe is perfect for entertaining as it can be prepared ahead of time and refrigerated up to a day ahead. It goes together very quickly. Once assembled, you then put it in the oven for a carefree, main course. It’s perfect for entertaining when you want to be able to spend more time with your guests. And the recipe can be doubled or tripled to feed a hungry crowd.

I was inspired to make this recipe from a honey-paprika chicken with roasted oranges recipe developed by J.M. Hirsch that I read about last May in my local newspaper. I differed from Hirsch’s recipe in several ways. I used two large chicken breasts with skin and ribs instead of boneless chicken thighs, half as many oranges, sweet paprika instead of smoked paprika, less salt, replaced the cumin with ground chipotle pepper, and used chicken broth instead of white wine or orange juice.

The National Honey Board has made it easy to find honey varietals in your area. Click on www.honeylocator.com to find the varieties in your region.

Here is the full recipe.

Honey Sweet & Spicy Chicken

Prep time: 10 minutes
Cooking time: 40 to 45 minutes

Ingredients:
Non-stick cooking spray
2 navel oranges
1/4 cup sweet paprika
2 Tbsp garlic powder
2 tsp chili powder
1 tsp ground dry ginger
1/2 tsp ground chipotle pepper
1/4 tsp salt
1/4 cup honey
2 Tbsp low sodium chicken broth
2 large chicken breasts with skin and ribs (2-1/2 to 3 lbs total)

Directions:
Heat oven to 375 degrees. Spray a roasting pan with non-stick cooking spray. Slice off and discard the ends of each orange. Cut each unpeeled orange crosswise into 3 thick slices. Arrange slices in a single layer on bottom of roasting pan. In a small bowl, combine paprika, garlic powder, chili powder, ginger, chipotle pepper, and salt. Stir in honey and broth to form a thick paste. Spread paste thickly and completely over all sides of chicken breasts. Place coated breasts directly on top of orange slices. Roast for 40 to 45 minutes or until chicken reaches an internal temperature of 165 degrees. Cut each chicken breast in half. Carefully squeeze cooked orange slices over chicken using tongs.

Makes 4 servings.

Note: Recipe can be doubled or tripled to yield more servings.

Nutrition Information per Serving: 269 calories, 4 g total fat, 1 g saturated fat, 76 mg cholesterol, 5 g dietary fiber, 28 g protein, and 313 mg sodium. One serving of this low cost recipe provides an excellent source of vitamins A, C, niacin, and B-6, protein and fiber.

Cost per Serving: $1.99 Pricing Note: all ingredients were at “regular” prices except chicken breasts which were on sale for $1.99 per pound and oranges were on sale for $3.99 for a 4-pound bag.


Click here to download and print a copy of this recipe.

Be sure to check out these other honey-inspired dishes.

Shredded Vegetable Galette Perfect for Spring Brunches

Shredded Vegetable Galette

The theme for Recipe Redux this month is to think healthy brunch fare. Whether it’s for a graduation party, bridal shower, baby shower, or whatever, Spring is a great time to get together with family and friends and celebrate.

I decided to make a “healthy” hash brown potato dish. I started with fresh grated potatoes and added two other shredded vegetables – carrots and beets. The beets give this dish a beautiful deep red color. I call it a shredded vegetable galette.

Galette is a French term used for any type of flat, round, or freeform crusty cake or tart. This potato dish is cooked in a large non-stick skillet and comes out round. There is no pie crust as you may see with some galettes. The “crust” comes from the browned shredded potatoes and other vegetables. You can eat this Shredded Vegetable Galette “as is” or top each serving with a dollop of nonfat Greek yogurt or you can serve the galette with a tossed green salad. For me, this galette is a main course but you might prefer to serve it as a side dish. You can also add diced ham or bacon bits to make it meatier. You could also stir in a couple of beaten eggs for a more frittata-like texture.

Here is the full recipe.

Shredded Vegetable Galette

Ingredients:
4 cups shredded raw peeled vegetables, such as 2 cups shredded potatoes, 1 cup shredded carrots and 1 cup shredded beets) (use large holes of shredder)
1/2 cup coarsely chopped cooked garbanzo beans, or cooked beans of your choice
1/3 cup diced onion 1/3 cup cornmeal or almond flour or whole wheat flour
1 teaspoon caraway seeds
1 teaspoon ground black pepper
1/4 teaspoon salt
1 Tablespoon canola oil

Directions:
Combine the first eight ingredients together in a large bowl; mix well. Heat oil in large non-stick skillet over medium heat; swirl pan to spread oil evenly over bottom of pan. Add vegetable mixture, pressing firmly into pan with back of a large spoon. Cook, undisturbed, for 8 minutes. Remove from heat, cover and invert onto platter. Slide back into skillet. Cook remaining side until crisp and slightly brown, about 8 more minutes. Remove to platter and cut into fourths.

Serve with microgreens or mixed green salad, if desired.

Makes 4 servings.

Nutrition Information per Serving:
222 calories, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 12 g dietary fiber, 6 g protein, and 286 mg sodium. One serving of this low cost recipe provides an excellent source of fiber, vitamin A and folate.

Cost per Serving: $0.47
Pricing Note: all ingredients were at “regular” prices.

Click here to download and print the full recipe.

Here are some preparation photos.

Preparation of Galette

Here are photos of the galette cooking.

Cooking of Galette

Here is a single serving.

Single Serving of Galette

Be sure to check out these other healthy ideas for brunch.

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Dark Chocolate Zucchini Cupcakes Filled with Goodness

Dark Chocolate Zucchini Cupcakes

Cupcakes are all the rage.

I confess, I don’t make cupcakes very often. In fact, I generally don’t make cakes and pies unless it’s a special occasion. So the challenge this month for Recipe Redux is to think cupcakes or individual desserts.

I decided to see if I could make a somewhat “healthier” cupcake. However, I wanted to start with the convenience of a package mix. I started with a package of dark chocolate fudge brownie mix. But, instead of 3 whole large eggs, I substituted 3/4 cup of silken tofu (1/4 cup for each egg). And, instead of 1/2 cup vegetable oil, I substituted 1/2 cup unsweetened applesauce.  I also added 1 medium zucchini, shredded, to the uncooked batter. Lastly, I added ground cinnamon to the dry brownie mix as well as to the chocolate cream cheese frosting, as cinnamon is a great complement to chocolate.

Here is a comparison of the brownie mix prepared as directed on the package and my version (with tofu, applesauce,  zucchini, and cinnamon). You can see from the chart, that there is a significant savings in calories, total fat, saturated fat, and cholesterol.

	original brownie mix, prepared as directed w/ 1/2 cup oil and 3 large eggs	dark chocolate zucchini cupcakes (without frosting)	difference
Calories	327	257	70 calories; 21% reduction
Total Fat	19 g	10 g	9 g; 47% reduction
Saturated Fat	4 g	2 g	2 g; 50% reduction
Cholesterol	68 mg	29 mg	39 mg; 57% reduction

 These cupcakes are very dense and sponge-like; not like brownies that tend to be chewier and drier.

 

Here is the complete recipe, including a dark chocolate cream cheese frosting, which is optional.

Dark Chocolate Zucchini Cupcakes

Ingredients:

Cupcakes:

1 19.9 oz. package dark chocolate fudge brownie mix

1 teaspoon ground cinnamon

1-1/4 cups shredded zucchini (1 medium zucchini, about 7 inches long)

1/2 cup unsweetened applesauce

3/4 cup silken tofu

1/4 cup water

 

Chocolate Cream Cheese Frosting:

4 oz. one-third less fat cream cheese, softened

2 Tablespoons unsalted butter, softened

2 cups unsifted powdered sugar

1/4 cup cocoa powder

1/2 teaspoon ground cinnamon

1 teaspoon vanilla extract

Directions:

Heat oven to 350 degrees. Grease bottom of muffin tins or use non-stick cooking spray.

Combine brownie mix and cinnamon in a large bowl; set aside.

In a medium bowl, combine zucchini, applesauce, tofu, and water; mix to break up tofu into small pieces.  Gently stir zucchini mixture into the brownie mixture, stirring just to blend all ingredients.  Fill muffin cups about 3/4 full. Bake about 20 to 25 minutes, or until toothpick inserted in center comes out clean. Let cool 10 minutes. Using a butter knife, lift cupcakes from pan. Let cool completely. Store tightly covered.

Frosting: combine all ingredients in a medium bowl. Spread on cooled cupcakes.

Makes 14 cupcakes.

Note: Since most cupcake tins typically make 6 or 12 cupcakes, use greased small custard cups for remaining 2 cupcakes or refill cupcake tin after first batch comes from oven.

Nutrition Information per Cupcake (without frosting):

257 calories, 10 g total fat, 2 g saturated fat, 29 mg cholesterol, 0 g dietary fiber, 4 g protein, and 167 mg sodium.

Nutrition Information per Cupcake (with frosting):

365 calories, 14 g total fat, 4 g saturated fat, 38 mg cholesterol, 1 g dietary fiber, 5 g protein, and 199 mg sodium.

 Cost per Serving: $0.24 (without frosting); $0.41 (with frosting)

Pricing Note: all ingredients were at “regular” prices except the brownie mix which was on sale for $1.49.

Click here to download and print a copy of this recipe.

Be sure to check out these other cupcake recipes.

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Menu Labeling for Movie Theatres, Sports Arenas, Etc.?

Former ag secretaries Dan Glickman and Ann Veneman authored an article in today’s Huffington Post titled, “AComprehensive Menu Labeling Standard is Needed to Support Healthy Choices.” They recommend that calories should be posted for all “restaurant-type” foods found in movie theaters, sports arenas, convenience stores and supermarkets, as well as those already found in restaurant chains with 20 units or more. This is needed, they argue, so that people can make informed choices when eating away from home.

According to the comments written in response to this article, people do not appear to want this information. One commenter, Violettefemme, says: “What I hate about this kind of plan is that is assumes complete stupidity on the part of the individual, rather than the fact that people make choices even if someone else thinks their choice is ‘bad’. Posting all this in every single damn place we can ever buy a bite to put in our mouths is expensive, annoying, and insulting. Having all this posted will only make ‘perfect’ people think they can interfere with other people's decisions in those places and times."

Personally, I think it would be helpful to have calories, as well as any other nutrient that a person is interested in, available for these foods. Perhaps, what we need is an app for smart phones that can make this information readily available for those who want it.

Don't Go Stir Crazy Coconut Shrimp Risotto

I’ve just used a new product that I want to share with others. The product is called Vita Coco coconut water.

Vita Coco pure coconut water

 

This coconut water can be enjoyed “as is,” used in cocktails/mocktails or smoothies, or used in recipes. I have chosen the latter and used it in a delicious shrimp risotto dish. One 8-ounce container of Vita Coco coconut water has only 45 calories, adding flavor without a lot of calories. It also contains electrolytes and nutrients, including potassium, magnesium, and calcium.



Don't Go Stir Crazy Coconut Shrimp Risotto

Risotto is a wonderful dish, but it can be very demanding, requiring constant adding of broth and stirring for 25 minutes until the rice has absorbed the liquid. The May/June issue of Cook’s Illustrated (my favorite cooking magazine) featured a “almost hands-free risotto.” It got my attention. Instead of the constant stirring, the author, Andrea Geary, found that adding several cups of liquid at the start of cooking agitates the rice grains much like stirring. This releases the creamy starch from the rice grains. Then she covers the heavy Dutch oven and turns down the heat so the rice grains cook evenly. Then, you stir for only 3 minutes and let it rest for 5 minutes. Voila! Perfect risotto without all the stirring.

I started with a basic risotto and then added the pure coconut water, shrimp, seasonings, and peas.

Here is the complete recipe.

Don’t Go Stir Crazy Coconut Shrimp Risotto

Ingredients:
4 cups low sodium chicken broth
1 16.9-oz bottle Vita Coco pure Coconut Water
8 oz. uncooked shrimp, peeled and deveined, defrosted if frozen
1 teaspoon olive oil
1 large onion, peeled and chopped fine (about 1-1/2 cups)
1 medium clove garlic, peeled and minced
1-1/2 cups Arborio rice
1 cup dry white wine
1/4 cup grated Parmesan cheese
1 cup fresh or frozen peas
1 Tablespoons unsalted butter
1 teaspoon lemon juice
2 green onions, trimmed and sliced, using both white and green parts
Ground black pepper to taste
Garnish: 4 teaspoons toasted flaked coconut (optional)

Directions:
Bring broth and coconut water to a boil in a large saucepan over high heat. Drop in shrimp and cook until pink in color, about 3 minutes. Remove shrimp from broth and set aside. Cover and reduce heat of broth to medium-low to maintain a gentle simmer. Heat olive oil in large Dutch oven over medium heat. Add onion; cook, stirring frequently, until onion is softened but not browned, about 4 minutes. Add garlic and stir about 30 seconds. Add rice and cook, stirring frequently, until grains are translucent around edges, about 3 minutes. Add wine and cook, stirring constantly, until fully absorbed, 2 to 3 minutes. Stir in 4 cups of hot broth mixture into rice; reduce heat to medium-low, cover, and simmer until almost all liquid has been absorbed and rice is just al dente, 16 to 19 minutes, stirring twice during cooking. Add 3/4 cup hot broth mixture and stir gently and constantly until risotto becomes creamy, about 3 minutes. Stir in Parmesan cheese and peas. Remove pot from heat, cover, and let stand 5 minutes. Gently stir in reserved shrimp, butter, lemon juice, and green onion; season with pepper to taste. If desired, add up to 1/2 cup remaining broth mixture to loosen texture of risotto. Serve immediately. Garnish each serving with 1 teaspoon of toasted coconut, if desired.

Makes 4 servings.

Click here to download and print a copy of Don’t Go Stir Crazy Coconut Shrimp Risotto.


Disclosure: By posting this recipe I am entering a recipe contest sponsored by Vita Coco and am eligible to win prizes associated with the contest. I was not compensated for my time.

Be sure to check out these other ways to use Vita Coco pure coconut water. get the InLinkz code

A Green Twist on Irish Soda Bread

Dilly Whole Grain Irish Soda Bread

The theme for Recipe Redux for March is to think green – green herbs used in unusual ways.

For me, nothing says St. Patrick’s Day better than Irish soda bread.  So to add a twist to the standard recipe, I added 1 cup of finely chopped dill to the batter. I also wanted to make it healthier so instead of white flour, I used white wheat flour, flaxseed meal, and oat bran.

Are you familiar with white wheat flour? It’s in most supermarkets. It has the nutritional benefits of whole wheat flour but has the color of bleached white flour.

White Wheat Flour

 

Here’s the full recipe.

Dilly Whole Grain Irish Soda Bread

This recipe is a perfect accompaniment to an Irish meal, whether toast for breakfast, a sandwich of lunch, or bread with dinner. It uses a combination of white wheat flour, oat bran, and ground flaxseed meal. One loaf is about $3.34, or about $0.21 a serving.

Ingredients:

3-1/4 cups (13 ounces) white wheat flour

1/4 cup finely ground oat bran

1/4 cup whole ground flaxseed meal

1 cup finely chopped fresh dill

1/4 cup packed brown sugar

1 tablespoon baking powder

1 teaspoon baking soda

1 egg

2 cups buttermilk

 

Directions:

Preheat oven to 375 degrees. Line baking sheet with parchment paper; set aside.

Combine flour, oat bran, flaxseed meal,  dill, brown sugar, baking powder, and baking soda in large bowl. In a small bowl, beat egg. Add buttermilk to egg and stir to combine.  Pour the buttermilk mixture into the large bowl of dry ingredients and stir just until combined and soft dough has formed. Transfer dough to a lightly floured surface and knead 10 times or until dough is smooth. Form the dough into a large round mound and place on prepared baking sheet. Using a sharp knife, cut a 4-inch long shallow cut in the middle of the mound.  Bake for 45 minutes or until bread is browned on top and a toothpick inserted in middle comes out clean. Let cool. Cut into 16 to 18 thin slices.

Makes  1 loaf (16 to 18 slices).

Nutrition Information per Serving (1/16 of a loaf):

122 calories, 2 g total fat, 0 g saturated fat, 1 mg cholesterol, 3 g dietary fiber, 5 g protein, and 208 mg sodium. One serving of this low cost recipe provides a good source of fiber and calcium.
 
Cost per Serving (1/16 of a loaf): $0.21

Pricing Note: all ingredients were at “regular” prices. (Fresh dill was found for $2.59 for one large bunch.)

 

Click here to download and print a copy of Dilly Whole Grain Irish Soda Bread.

Here are some preparation photos.

Chopping Dill; Forming Dough; and Cooling Baked Bread

 

Be sure to check out these other unusual ways to use green.

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