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
- 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
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