Wordless Wednesday

{via Blog Chef}

Fresh Mushroom and Cheese Frittata

Fresh Mushroom and Cheese Frittata
Preparation Time: 10 mins. Cooking Time: 25 mins.

Frittata is an Italian version of an omelet that has the vegetables mixed in with the eggs and since it is not folded but served open face, it is easier to handle. It may be baked in oven or cooked on top of stove and served any time of day.

Ingredients
8 eggs
1/4 cup 2% milk 50 mL
1/4 cup grated Parmesan cheese 50 mL
1 tsp dried sage leaves 5 mL
1/4 tsp ground pepper 2 mL
2 tbsp olive oil or butter 25 mL
1 medium onion, diced
1/2 cup red pepper, diced 125 mL
8 oz sliced small mushrooms 250 g
2 cloves garlic, minced
2 tbsp minced parsley (optional) 25 mL
3/4 cup shredded Provolone, Swiss or Jarlsberg cheese 175 mL

Method
In a large bowl or measuring cup whisk eggs, milk, Parmesan cheese, sage and pepper together until well mixed, set aside. Preheat oven to 350ºF (180ºC).

In a 10”(25 cm) non-stick skillet heat oil over medium- high heat; sauté onion and red pepper 2-3 minutes or until softened. Add mushrooms and sauté 4-5 minutes or until lightly browned; add garlic and cook 1 minute. Pour egg mixture into skillet mixing lightly to incorporate mushrooms; sprinkle with parsley if desired. Bake in oven about 12-15 minutes or until just set in the centre and no longer moist on top. Sprinkle with cheese and return to over for 2 minutes to melt cheese. Loosen around the edges with a rubber spatula and slide out onto serving plate. Cut in wedges to serve. Serve hot or at room temperature.

Makes 4 servings

Variation: Instead of cooking the frittata in oven it may be cooked on top of stove over medium- low heat; lifting outer edges of omelet to allow uncooked portion to run underneath, then cover and cook until just set. Turn off heat. Sprinkle with cheese and cover to melt cheese.

Tip: Substitute 4 eggs and 4 egg whites for the 8 eggs to lower fat.

Nutritional Information: Calories: 346, Sodium: 416 mg, Protein: 22.9 g, Fat: 24.6 g, Carbohydrates: 8.7 g, Dietary Fibre: 1.7 g

You might also like:

• Baked Eggs with Mushrooms
• Mushroom and Smoked Salmon Frittata
  
• Mushroom and Cheese Squares

posted by Brittany

Wordless Wednesday

{via Taste with the Eyes}

{via Angies Recipes}

{via A Work in Progress}

posted by Brittany

Fresh mushrooms a virtual powerhouse of goodness, says nutritionist

By Judy Creighton, The Canadian Press

Whether it is a meaty portobello, funnel-shaped oyster or lacy enoki, these and other varieties of fresh mushrooms are now considered superfoods.

“They are full of nutrients and are virtually fat-, cholesterol- and sodium-free," says Toronto nutritionist Clare Jones, commenting on recent studies of the popular fungi.

“On top of that, they contain a lot of antioxidants and vitamins and are showing their value in preventing diseases like prostate and breast cancer, heart, diabetes and arthritis.”

Add in antioxidants, and the term l-ergothioneine pops up. It is an arthritis-fighting phytochemical that doesn't break down when it’s heated, which means the body still gets the benefits it releases.

Jones says she was surprised to discover that mushrooms also contain natural vitamin D.

“It is becoming very important for us to increase our consumption of this vitamin,” she says. Mushrooms contain a compound called ergosterol that is turned into vitamin D in the body.

Jones says that other nutrients such as vitamins and minerals found in mushrooms include essential traces of iron, potassium, phosphorus, magnesium, copper and selenium.

In fact, one portobello mushroom has more potassium than a banana, she points out.

Mushrooms contain no sodium, but are big on umami, which is an acid that rounds out other flavours to add taste satisfaction.

“You can also substitute mushrooms for protein, so there are a variety of reasons why they really fit the bill for consumers,” says Jones.

Are your children picky eaters who don't like mushrooms? Jones says she hasn't had a problem getting her kids to eat them. “I serve them along with other raw vegetables with their favourite dipping sauce,” she says.

Mushrooms are an economical food option, notes Jones. “Whether served as a side dish sauteed with a chicken breast or cooked on the grill with some pork, that is not expensive to do.”

From purchase to consumption, here are tips to handle mushrooms from “Get Fresh” by Toronto food writer Madeleine Greey.

• Keep mushrooms in a vented paper bag and refrigerated for best results. Shiitake and oyster mushrooms should be stored in a container with a damp cloth on top to prevent them from drying out.
• Most perishable are enoki, which last only a few days. White button, oyster, cremini and boletes stay fresh for up to a week, shiitake and portobello up to two weeks.
• Do a nose check: if they smell sour, not earthy, their time is over. Mushrooms don't freeze well.
• Don't drown your mushrooms when washing them. They soak up water like sponges which thins flavour and destroys nutrients. Instead, wipe them clean with a damp paper towel or mushroom brush.

posted by Brittany

Exploring Fresh Mushrooms with CTV's Pauline Chan

Did you happen to catch the news tonight? If you did then you would have learned a thing or two about fresh Canadian Mushrooms!

Our home economist and nutritionist Clare Jones had the opportunity to host a little get together with CTV's Health Reporter Pauline Chan, to explore all the different varieties, and to cook up some big, juicy portabellas for her Grilled Mushroom Tomato and Avocado Feta Salad.

You can watch the full interview on CTV's website here.

Grilled Mushrooms with Tomato, Avocado, and Feta Salad
Preparation Time: 10 mins. Cooking Time: 8 mins.

Portabellas take a trip around the world with this interesting topping. Great as a luncheon dish or first course for a dinner party.

Ingredients
1 large ripe tomato, quartered and seeded
1 large ripe avocado peeled and pit removed
3/4 cup feta cheese, crumbled (3oz/90g) 175 mL
1/4 cup olive oil 50 mL
2 tsp cider, white wine or rice vinegar 10 mL
1/4 tsp salt 2 mL
1/8 tsp pepper 1 mL
4 large fresh Portabella Mushroom caps

Method
Dice tomatoes and avocado into ½ inch (1 cm) pieces. Place in small bowl; stir in feta cheese. In small screw top jar or bowl combine 2 tbsp (25 mL) oil, vinegar, salt and pepper; shake or whisk well to combine. Pour dressing over the tomato mixture and toss gently to coat. Set aside. Brush mushrooms on both sides with remaining olive oil. Barbeque mushrooms over high heat for 3-4 minutes on each side or until tender and heated through. Place the mushrooms, stem-side up, on serving plates; top with tomato mixture.

Makes 4 servings

TIP: Instead of barbecuing mushrooms, roast on a baking sheet in 425º F (220º C) oven.

Variation: Spread 1 ½ tbsp (22 mL) prepared hummus on each mushroom cap before topping with tomato mixture.

Nutritional Information: Calories: 344, Sodium: 473 mg, Protein: 8.4 g, Fat: 31.3 g, Carbohydrates: 12.4 g, Dietary Fibre: 6.9 g