This roasted mushroom recipe boasts of a rich, earthy flavor, and, when doused in the rosemary garlic butter sauce is a hearty side dish that would pair nicely with beef or chicken and could also elevate plant-based meals served over brown rice, potatoes, or quinoa.
One of my favorite perks of being a more “seasoned” dietitian is the privilege to mentor new dietetic interns, especially those from my alma mater! Rachel Keller, Dietetic Intern at Vanderbilt University Medical Center contributed to this post
Mindfully yours, the Mushroom
As a future Registered Dietitian, I am always eager for new ways to incorporate new practices and foods into my diet both for my professional knowledge and my personal well-being.
Recently, a friend of mine and I decided that at the start of the new year we were going start cooking one meal a week from scratch together in an effort to be more mindful of what we are eating. Since she is vegetarian we agreed that all of these meals would be vegetarian friendly and we wanted to stick to more plant-based innovations.
Mushrooms were one of the first foods that came to my mind when thinking of a healthy, plant-based bite to eat. I have always had a taste for earthy vegetables such as beats, radishes, eggplants, and various types of beans. These flavors always seem to bring a wholesome and natural taste to my palate that makes me feel more rooted to my food and really gets me thinking about where it comes from. This all aligns with a mindful attitude towards eating that my friend and I are working towards as we venture into new and exciting recipe experiments.
Kitchen Notes
Avocado oil, grape seed oil, pecan oil and any other LEAP friendly oil can be substituted in place of the butter for those of you that have a dairy sensitivity or intolerance. Ghee would also work well in this recipe.
Food is Medicine
Many people think of vitamin D when they think of mushrooms. Mushrooms do contain a precursor to vitamin D called ergosterol (your body later can convert this to vitamin D2).
When mushrooms are exposed to UV light (including sunlight), they can covert the ergosterol into a usable form of vitamin D for your body — vitamin D2. (This form is different from the vitamin D3 that is found in animal foods.) (source1)
According to researchers, “mushrooms have the potential to be the only non-animal, unfortified food source of vitamin D that can provide a substantial amount of vitamin D2 in a single serv[ing].” (source2) This is especially good news for those who are vegan or vegetarian, yet all of us will benefit from being mindful of our mushroom intake!
Roasted Mushrooms with Rosemary Infused Browned Butter
Ingredients
- 8 oz Baby Portabella Mushrooms
- 2 tbsp olive oil or other LEAP friendly oil
- sea salt and black pepper to taste
- Browned Butter Sauce
- 1/4 cup butter unsalted
- 2 cloves garlic minced
- 1 tsp rosemary chopped fresh
- 1 tsp lemon juice fresh or bottled organic
Instructions
- Instructions
- Preheat oven to 400 degrees F.
- Gently wash and clean mushrooms to remove dirt. Pat dry after washing.
- Mix olive oil, salt, and pepper and coat the mushrooms in mixture. Place mushrooms in a single layer on a baking sheet. Roast in the preheated oven until golden for about 12-15 minutes, stirring halfway through.
- While mushrooms are roasting, add 1 tsp of butter to a skillet; add minced garlic and sauté over medium heat for 1 minute (watch carefully — garlic burns easily.) Add the remaining butter and rosemary and stir until butter starts to lightly brown. Remove from heat and stir in lemon juice.
- Lightly blot mushrooms with a paper towel to remove cooking oil/juices, if any. Move the roasted mushrooms to a serving dish and pour the garlic butter sauce over the mushrooms. Add additional sea salt/pepper and garnish with additional fresh rosemary if desired.
Notes
Especially when you are on a therapeutic diet, such as an elimination diet for food sensitiviites or another food plan for your health, it is easy to feel restricted and to eat the same foods time and again, focusing upon what you can’t eat instead of getting creative with the foods that do work for you. Whatever food journey you may be on right now, be mindful of your food — its flavors, aromas, appearance — that will enhance your dining experience and will help you be more in tune with what your body needs to thrive! Why not experiment with some new ingredients and recipes this fall… you may surprise yourself!
So glad you stopped by my kitchen today!
Warm and wholesome wishes!
Bethany
References:
- Vitamin D in Mushrooms https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/AICR09_Mushroom_VitD.pdf ↩︎
- A Review of Mushrooms as a Potential Source of Dietary Vitamin D. ncbi.nlm.nih.gov/pmc/articles/PMC6213178/ ↩︎