Grilled Balsamic Portabella Burgers 4



 

Grilled Balsamic Mushroom Burgers are a light, delicious alternative to beef burgers. No cholesterol and low in calories – yet moist and full of flavor.  A win-win!

 

 

It’s time to take a vote. Portobello or portobella? Which is the correct spelling?

 

I tend to lead towards portobello but I thought bella sounded prettier – so I went with it. 

 

Now let me put on my teacher glasses and make my way to the chalkboard. Time for a mushroom lesson: health benefits of mushrooms, care of my fabulous intern, Abby V.  

 

Abby is helping me with the creation of the visuals for my newly awarded bid for an after-school enrichment program within my local school district! I call it the VegeCooking program.

 

Here’s the link for the group classes for camps, home schooling co-ops, mom’s groups etc.  The link for the after-school enrichment isn’t quite done yet.

 

We’ll be teaching kids in the local area the benefits of eating their veggies, all about growing their own food and caring for the earth through this ingenious method called permaculture. Permaculture builds the health of the soil using organic matter and then, when perennial (grows year round) edible plants are planted, you get food all year round! 

 

Top three vitamins in mushrooms

– Mushrooms are high in Vitamin B which comes in three different forms in the fungi:
      Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system.
      Riboflavin helps maintain healthy red blood cells.
      Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly.

 

Fiber and Protein

– In five medium mushrooms (or one portabella) there is approximately three grams of protein and one gram of dietary fiber.
 

Best way to eat ’em

– Once washed well, mushrooms can be consumed raw or cooked. The membrane of mushrooms is very soft so it is not recommended to boil them in order to prevent a soggy texture, however steaming, baking and sauteing mushrooms are excellent ways to cook them while keeping their nutritional value intact.

 

Growing season in Florida

– Almond mushrooms and patty straw mushrooms grow best in Southwestern regions of America, specifically Florida. Late fall is the best time to plant the mushrooms because they grow best during darker and colder seasons.
 

Interesting fact

– Mushrooms are known as the “meat” of the vegetable world in many cultures due to their meaty texture.

 

Scroll down for the Grilled Balsamic Portabella Burger recipe. Love mushrooms? Here are a few more recipes you might like!

Roasted Balsamic Mushrooms and Tomatoes
Outrageously Cheesy and Creamy Mushroom and Spinach Alfredo Lasagna
Garlic Balsamic Mushroom Pasta & Wine Pairing
Cheesy, Baked Kale and Mushroom Stuffed Pumpkin Recipe
Mushroom Barley Chili
Mushroom Piccata
Marinated & Grilled Stuffed Mushrooms
Creamy Pumpkin Mac-n-cheese with Maple Mushroom Bacon
One-Pot, Cheesy Fajita Pasta with Red Beans, Peppers, Onions and Mushrooms

Balsamic Grilled Portabella Burgers
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For The Marinade
  1. 3 tbsp balsamic vinegar
  2. 2 Tbsp Dijon mustard
  3. 1 Tbsp maple syrup
  4. 2 cloves minced garlic
  5. 1 Tbsp olive oil (Optional. Omit for oil free)
  6. 4 Portobello mushroom caps
  7. 1-1/2 tsp Fresh Jax Herbes de Provence French Sea Salt (or other Herbes de Provence blend with salt)
For the Toppings
  1. 4 oz shredded plant-based mozzarella, such as Daiya
  2. Thinly sliced red onion
  3. 1 avocado, sliced thin
  4. Fresh romaine
  5. 4 whole grain buns
Instructions
  1. Whisk the marinade ingredients in a wide covered container and place the portobella mushroom caps in, tossing well to coat; let marinate for one hour or up to overnight. Remove from marinade and season with Herbes de Provence French Sea Salt.
  2. Preheat the grill to medium high and place mushroom caps on grill grates, top side down; cook 7 minutes, flip, top with 1oz shredded mozzarella cheese and cook an additional 8 minutes. Toast whole grain buns on grill for the last minute and place a mushroom cap on the lower half of each bun.
  3. Top burgers with red onion, avocado and fresh romaine and place the top half of the burger bun on top of the burger and fixings.
Florida Coastal Cooking & Wellness https://www.floridacoastalcooking.com/
4 Servings Grilled Balsamic Portabella Burgers (without bun and without oil)
Amount Per Serving

Calories 218.5
Total Fat 12.7 g
Saturated Fat 2.9 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 4.2 g
Cholesterol 0.0 mg
Sodium 480.3 mg
Potassium 235.5 mg
Total Carbohydrate 21.6 g
Dietary Fiber 8.0 g
Sugars 4.6 g
Protein 5.4 g

Vitamin A 51.3 %
Vitamin B-12 0.0 %
Vitamin B-6 7.1 %
Vitamin C 24.6 %
Vitamin D 0.0 %
Vitamin E 2.9 %
Calcium 6.2 %
Copper 4.1 %
Folate 24.6 %
Iron 5.9 %
Magnesium 3.4 %
Manganese 12.7 %
Niacin 4.2 %
Pantothenic Acid 6.4 %
Phosphorus 2.6 %
Riboflavin 3.8 %
Selenium 0.6 %
Thiamin 2.4 %
Zinc 3.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

3-Day Clean Food Plan

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About DHCooks

Dawn Hutchins is a health & wellness entrepreneur that specializes in helping busy moms kick processed food addiction, such as sugar and food dyes, to the curb. She's a published author, wife, and mother of one sweet little girl. When she's not crusading for the advancement of plant-based nutrition, she's camping, stretching in yoga and paddle boarding on her SUP.


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