Food for thought

April & May

Mushrooms:

Everyone should eat more mushrooms! They are low in calories, and a rich source of protein (more than most other vegetables). They also contain stimulant properties that help strengthen the immune system. Just a few mushrooms, contain the daily amount of B12 that one needs, while also containing copper, iodine, potassium, zinc, manganese and selenium.

Recipes:

Mushrooms with Sage and Thyme Stuffing

12-16 large mushrooms
2 Tbsp olive oil
3 garlic cloves, crushed
2 tsp thyme
3 Tbsp soy sauce
8 Tbsp bread crumbs
4 Tbsp fresh parsley, finely chopped

Remove the stalks from the mushroom caps and scrape out of the lamellae (gills) with a teaspoon. Place the caps upside down on a greased ovenproof dish or baking tray. Finely chop the mushroom stalks and stir-fry them in the oil with the garlic. Add the thyme and the soy sauce and stir-fry until the mushroom stalks give off their moisture. Add the breadcrumbs and stir until the liquid is soaked up. Remove from heat and add the chopped parsley. Fill the mushroom caps with the mixture and bake for about 10 minutes at 400 degrees.

Mango:

Mangoes are powerful antioxidents and while tasting delicious they contain many important properties. Just one mango can provide you with your day's dose of Vitamin C and about 2/3 the recommended amount of Vitamin A. It contains excellent sources of Vitamin E, potassium, iron and nicotinic acid. Mangoes are a great source of dietary fiber and contains Papain (a protein digesting enzyme that may help anyone suffering gluten intolerance or wheat allergy).

Recipes:

Mango Pineapple Salsa

2 large mangoes, cut and cubed
1/2 small pineapple, cut and cubed
1/2 red onion, finely chopped
1 cup fresh cilantro, finely chopped
2 lemons, juiced
1 Tbsp Red Wine Vinegar

Make salsa by combining all ingredients in a bowl. Set aside and chill. Served great with tortilla chips or over pork chops or chicken breasts.

Some information provided from:
The Eat Clean Diet Cookbook (2007) & (2009). Reno, T.
The Complete Guide to Nutritional Health (2004). Cousin, P. & Harvig, K.