Healthy Recipes


Lisa’s Grilled Portobello Burgers
Serves 4

4 whole-wheat hamburger buns
4 large Portobello mushroom caps
4 roasted red pepper halves, preferably organic
1 Tbs. pesto
Balsamic vinegar
Organic kale (lettuce or spinach)
1 Tbs (1/2 oz) Chevre cheese (optional)

Grill the mushroom caps on medium heat, basting with balsamic vinegar as they cook. Grill for about 8-10 minutes or until they begin to look wrinkled and slightly shriveled. Grilling time is a matter of personal preference. Toast the whole-wheat buns if you desire.

Spread toasted buns with pesto, place mushroom cap on bun and top with chevre (if using), one roasted red pepper slice, greens and you’re done!

Nutrition Profile
1 serving

Calories: 270
Sodium: 685mg (subtract 60 mg if not using chevre, 300mg for roasted peppers, & 240mg for the bun)
Total Fat: 8.25g
Trans fat: 0g
Saturated fat: 1.75g
Cholesterol: 15mg
Fiber: 6g
Sugar: 3g
Carbs: 35g
Protein: 12.5g

Minerals (more minerals are present but these are some of the most abundant):

Calcium: 7% DV
Iron: 14% DV

Vitamins: (same note as above)

Vitamin A: 25% DV
Thiamin (B1): 15% DV
Niacin (B3): 10% DV
Folate (B9): 4.5% DV
Riboflavin (B2): 4% DV
Vitamin B6: 6% DV
Vitamin C: 50% DV

*Nutrition calculations may vary.

Basil Pesto
Makes 1 Cup

2 cups fresh basil leaves, packed
2-3 Tbs freshly grated Parmesan-Reggiano or Romano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts
2 medium garlic cloves, minced
freshly ground black pepper to taste

Combine the basil and pine nuts; pulse a few times in a food processor. Add the garlic, pulse a few times more.

While the food processor is on, slowly add the olive oil in a constant stream. Shut the processor and scrape down the sides with a rubber spatula. Add the grated cheese and pulse again until blended. Add freshly ground black pepper to taste.

Pesto freezes really well in glass containers or in ice cube trays.

Nutrition Profile
Serving: 1 TBS

Calories: 45
Sodium: 85mg
Total fat: 5g
Trans fat: 0g
Saturated fat: 0.5g
Cholesterol: 5mg
Protein: 1g
Carbohydrates: 1g

Minerals (more minerals are present but these are some of the most abundant):

Calcium: 4% DV
Iron: 4% DV

Vitamins: (same as above)

Vitamin A: 4% DV
Vitamin C: 8%

*Nutrition calculations may vary.

More recipes to come! Enjoy!

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