SPINACH-STUFFED MUSHROOMS

Makes: 6 servings

INGREDIENTS

• 20 medium mushrooms
• 1/4 cup chopped shallots, scallions or onion
• 2 cloves garlic, chopped
• 1 tablespoon balsamic vinegar
• 1 tablespoon Garlic Essence Marinade
• 1/2 teaspoon soy sauce
• 2 cups chopped fresh spinach
• 1/2 cup Plain Oikos Organic Greek Yogurt
• ¼ cup wheat bread crumbs (optional)
• Salt and pepper to taste

DIRECTIONS

1. Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. 
2. Combine the shallots, garlic, marinade and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. 
3. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. 
4. Season with salt and pepper to taste.
5. Sprinkle wheat bread crumbs as topping layer (optional) 
6. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. 
7. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. 
8. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

The Amazing Healing Power of Mushroom

• Mushrooms are one of the highest antioxidant foods on the market.  Studies in both humans and animals indicate that mushrooms stimulate the immune system.  
• Mushrooms are particularly high in one unique antioxidant called ergothioneine. Ergothioneine is very effective in providing protection from free radicals as well as boosting the immune system.   Ergothioneine has a specific protein transporter in the blood it must very important to cardiovascular health.   A serve of mushrooms provides about a quarter of an adult’s requirements of selenium, an essential antioxidant mineral.   
• Mushrooms themselves provide you with lean proteins since they have no cholesterol or fat and are very low carbohydrates. The fiber and certain enzymes in mushrooms also help lower cholesterol levels. 
• Mushrooms are very effective in preventing breast and prostate cancer due to the significant presence of Beta-Glucans and conjugated Linoleic Acid, which both have anti-carcinogenic effects. 
• Vitamin D is a relatively rare vitamin to find in vegetables, and in fact, edible forms in general are not particularly common. 
• Would you believe me if I said that a completely lean protein diet is ideal for losing fat and building muscle mass? Well, believe it or not, it’s true.  Most fats are burnt to digest proteins found in our food, more so when the protein is accompanied by a very low carbohydrate count, no fat or cholesterol, and a good amount of fiber.

 FOOD AS MEDICINE...NEVER FAILS!

Royal Healing Natural Health Center