Eating healthy is complicated, right? Or do we make it complicated because of what we hear on the media? Too often, we think that we need to create an elaborate meal in order to be balanced and good for us, but that can become overwhelming, and in the end deter us from even trying, right? This simple recipe for Roasted Mushroom, Onion and Snow Pea Crostini is great for lunch or dinner and ready in about 20 minutes, with a handful of ingredients.
Mushrooms Health Benefits
I always think mushrooms are like the meat of the vegetable kingdom. haha Their texture is kind of meaty, and they can be prepared in similar ways to meat, they can be marinated and even cooked on the BBQ, and also, even though it’s not as high as meat, they do contain a fair amount of protein which combines with other vegetable-sourced proteins that you eat during the day, and form complete proteins or even boost the protein amount absorbed by your body.
My favourite mushroom is shiitake because it’s one of the only ones that doesn’t disrupts our fragile internal yeast balance. Many people have yeast overgrowth in their bodies due to eating too much yeasted baked goods or having mold issues in their house, this can cause damaging inflammatory reactions. Shiitake mushrooms also contain a variety of vitamins and mineral, such as niacin, vitamin D and B vitamins, and have beneficial properties that can help to boost the immune system naturally.
All in all, mushrooms are good for us and should be part of our regular diet, but I recommend using organically-grown mushrooms since many commercial non-organic mushrooms are sprayed with an additional preservative (formaldehyde is one of them) in order to keep them fresh longer on the grocery store shelves.
Don’t like mushrooms?
Many people say they don’t like mushrooms, but perhaps it’s because they haven’t found a way to prepare them that they like? Roasting them well can be really enjoyable to eat as opposed to soggy.
This recipe is for 2 meal-size servings, but obviously, it can be made for just 1, or doubled or tripled to fit the number of portions you want. It could also be made on mini crostini for appetizers (cut the snow peas in smaller bits if you do that). 🙂
Roasted mushroom, onion and snow pea crostini
A simple but delicious healthy lunch or dinner, made with a handful of fresh ingredients, and ready in about 20 minutes or so. Can be made for 1 serving or doubled for 4 servings.
- 1 medium-size onion minced
- 16 oz organic mushrooms I recommend shiitake, sliced
- 2 garlic cloves minced
- 2 handfuls of fresh snow peas trimmed
- extra-virgin olive oil for cooking
- 1 tsp thyme
- 1/2 tsp rosemary optional
- 1/4 tsp sea salt
- freshly ground black pepper to taste
- 4 pieces crusty organic bread toasted
Warm a large pan on medium heat. Chop your onion and slice the mushrooms while waiting for the pan to warm up. When warm, drizzle a generous amount of extra virgin olive oil and the chopped onion, cook for a few minutes until they start being translucent. Continue slicing the rest of the mushrooms while waiting.
Add the mushrooms to the pan. Sauté everything for about 8-10 minutes or until the mushrooms start getting roasted to your liking. Mix in the thyme and rosemary (if using), snow peas and minced garlic, cover with a lid and cook for a few more minutes, mixing every 45 seconds or so (you might need to add a bit more olive oil if it's too dry).
Toast your bread while the mixture is cooking. Mix in sea salt and pepper to the mushroom pan.
Plate everything by topping each toast with the mushroom mixture. Serve immediately.
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 327kcal | Fat: 22g | Saturated fat: 2g | Sodium: 327mg | Potassium: 916mg | Carbohydrates: 28g | Fiber: 8g | Sugar: 10g | Protein: 8g | Vitamin A: 800% | Vitamin C: 49.7% | Calcium: 55% | Iron: 2.7%