Wednesday, June 1, 2011

BBQ Portobello "Burger"

Where's the Beef?

Could you eat vegetarian for a month?

I'm going meatless for the month of June for a few reasons.  I'm still on a high blood pressure medication and I want to get off of them.  A vegetarian diet can lower your risk of heart disease, high blood pressure and diabetes.  
8 Key Ingredients Vegetarians need

Calcium - Diary is the biggest source, but veggies like broccoli and kale are also good sources.

Iodine - Iodine is needed for metabolizing food into energy.  Iodine is found primarily in seafood and salt.
Iron - The body needs iron to make hemoglobin, which carries oxygen in the blood.  Iron from plant sources include dried fruits, legumes, seeds, vegetables and whole grains.  

Omega 3 Fatty Acids - Important for eye and brain development, these acids are found mainly in fatty fish like salmon, its also found in flaxseed, walnuts, canola oil and soy.
Protein - We need protein to repair cells, build tissue, grow hair, nails and bone.  Eat a variety everyday including soybeans Crispy Edamame with Sea Salt, whole grains, seeds and nuts.

Vitamin B12 - B12 helps make red blood cells and DNA and is required for proper neurological function.  This supplement is recommended for vegetarians, since Vitamin B12 is only found naturally in animal foods.

Vitamin D - This helps your body absorb calcium and is important for bone health.  We all know the body makes Vitamin D when skin is exposed to sunlight.  Let's get some rays!  Milk is fortified withVitamin D.

Zinc - This important for your immune system plus cell growth.  Find it in soy products, peanuts and legumes.

OK - Now that we have a little information about what we need to stay healthy, lets make the "burger".

  • 6 large Portobello mushrooms
  • 3 large cloves garlic, minced
  • 3 Tbsp. Dijon Mustard
  • 3 Tbsp. A-1 Steak Sauce
  • 3 Tbsp. Worcestershire sauce
  • 3 Tbsp. of your favorite barbecue sauce
  • 3 Tbsp. balsamic vinegar
  • 1/2 tsp. coarse salt
  • 1/2 tsp. freshly ground black pepper
  • 1/2 cup extra-virgin olive oil
  • 12 fresh basil leaves, thinly slivered
  • Roasted red pepper slices
  • 6 slices Pepper Jack cheese or Cheddar (your preference - Fontina would be great!)
  • 6 hamburger buns, lightly brushed with a little olive oil or butter
For Serving:
  • 1 large ripe tomato, thinly sliced 
  • 1 sweet onion, thinly sliced
  • Lettuce leaves
  • Mustard, ketchup, mayonnaise, barbecue sauce and/or relish
  • All above are optional
Trim the stems off the Portobellos.  Wipe the caps clean with a damp paper towel.  With gill side up, sprinkle minced garlic evenly over mushrooms.  Combine the mustard, steak sauce, Worcestershire sauce, barbecue sauce, vinegar, and salt in a mixing bowl; stir to combine.  Whisk in the olive oil and basil.  Pour one-third of the mixture in a baking pan or dish and place the mushrooms in it, gill side up.  Swish to mushrooms around to coat the bottom with the marinade.  Spoon remaining marinade over the mushrooms.  Let them marinate at room temperature for 1 to 2 hours.



Preheat your outdoor grill to medium-high heat.  Let marinade drain off of mushrooms to use to baste.  Grill 3 to 4 minutes per side, basting with remainder of marinade until mushrooms are tender.  During the last few minutes, top with cheese, close cover and let cheese melt.  Toast buns and serve.

Check out all my vegetarian dishes!

~Adapted from Eating Well for Health and BBQ U

5 comments:

  1. Best of luck with your dietary change Patti, I hope it helps:@)

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  2. We are all in the same boat, eight meds later finally found a good BP medicine that works, mine was 160 over 98. Then cholesteral was high. My son is 28 his tryglecerides are 557... all heredity. We try and eat lots of veggies, but you haveto take lots of supplements for protein otherwise your hair nails and other things suffer cant win! Good luck with this helping out boy do I know too well what your up against! xoxoxo

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  3. I had no idea you had high blood pressure. It runs in my family, mine is fine for the time being. I love the mushroom burgers. There are lots of wonderful vegetarian recipes out there. Its like lent 24/7. It is all good! Stay healthy.

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  4. I used to be a vegetarian for about 10 years, I still do not prefer red meat and usually avoid it. For me it was mostly a choice because I could eat it after handling it still kind of that way if I have to handle the chicken much. Hope it helps you with your blood pressure. I lost 5 pounds right away when I changed over so you might find that to be true too.
    Your burgers sound totally delicious to me.

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  5. Patti, these mushroom burgers look amazing! I have had them before, but I do not recall that they had a lot of flavor, other than the cheese, onions, etc. I love the idea of the marinade. Thanks for sharing!

    ReplyDelete

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