10 • March 2014 • UPBEAT TIMES From the Kitchen Recipes Health Begins in the Kitchen: Stuffed Mushrooms by Dr. Joanne Mumola Williams • From her E-book: Health Begins in the Kitchen • joanne@foodsforlonglife.com


nuts or seeds such as cilantro and pumpkin seeds or arugula and pecans.


This appetizer will definitely impress your guests!


REQUIREMENTS Food Processor (such as a Cuisinart)


SONOMA COUNTY, CA ~ Walnut and Spinach Pesto- Stuffed Mushrooms Raw Vegan • Gluten Free


Pesto is a delicious and ver- satile sauce. It originated in Northern Italy and tradition- ally consists of fresh basil, raw garlic, European pine nuts, olive oil, and parme- san cheese. By simply replac- ing the parmesan cheese with nutritional yeast,


I N G RE D I E N T S: For the marinade:


2 tablespoons gluten-free, reduced-sodium, tamari 1 tablespoon freshly squeezed lemon juice 1 tablespoon extra-virgin olive oil


For the stuffed mush- rooms:


12 medium white button mushrooms


naturally


gluten-free pesto becomes a dairy-free topping for raw zucchini spaghetti or cooked pasta. Pesto can liven up almost any vegetable or grain and makes a great dip or, as in this recipe, a stuffing for mushrooms. Not all pesto is made from pine nuts and basil. This recipe combines nutrient-rich baby spinach and heart-healthy English walnuts. Try different combinations of greens and


1 packed cup organic baby spinach ¼ cup raw English walnut pieces


1 tablespoon freshly squeezed lemon juice 1 small clove garlic, chopped ½ teaspoon extra-virgin olive oil


¼ teaspoon salt, or to taste 1 tablespoon vegetarian- formula nutritional yeast


D I R E C T I O NS: Make the marinade: Combine the ingredients in a cup and


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10 • March 2014 • UPBEAT TIMES


(Tip: Freeze the other half of the stems to make mushroom or vegetable stock.) With a small, demitasse-size spoon, gently scoop a little out of each mushroom cap so there is room for the filling. Clean the mushroom caps with a damp paper towel.


Place the mushroom caps and stems in a 1-quart freezer


set aside. Make the stuffed mushrooms:


Carefully


remove the mushroom stems, reserving half for the filling.


bag and add the marinade. Toss until the mushrooms are well coated. Let them mari- nate for 1 hour, tossing occa- sionally. Drain well and pat dry with paper towels.


Place the


spinach, wal- nuts, lemon juice, garlic, olive oil, salt, marinated mushroom stems, and nutritional


yeast in a food processor with an S blade and


until


process smooth


yet still a bit chunky. Do not overprocess.


Fill the mush- rooms caps and serve.


YIELD Twelve Stuffed Mushrooms


Per mushroom*: 30 calories, 2 g total fat, 0.3 g saturated fat, 229 mg omega-3 and 1,010 mg omega-6 fatty acids, 0 mg cho- lesterol, 1.5 g protein, 2 g car- bohydrates, 0.6 g dietary fiber, and 91 mg sodium. *Assuming one-third of the marinade remains on the mush- room caps.


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JOKES & Humor # 4 Chocolate Rules


1. If you’ve got melted chocolate all over your hands, you’re eating it too slowly.


2. Chocolate covered raisins, cherries, orange slices & strawberries all count as fruit, so eat as many as you want.


3. The problem: How to get 2 pounds of chocolate home from the store in a hot car. The solution: Eat it in the parking lot.


4. Diet tip: Eat a chocolate bar before each meal. It’ll take the edge off your appetite and you’ll eat less.


5. If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves.


6. If I eat equal amounts of dark chocolate and white chocolate, is that a balanced diet?


7. Money talks. Chocolate sings.


8. Chocolate has many preservatives. Preservatives make you look younger.


9. Q. Why is there no such organization as Chocoholics Anonymous? A. Because no one wants to quit.


10. Put “eat chocolate” at the top of your list of things to do today. That way, at least you’ll get one thing done.


11. A nice box of chocolates can provide your total daily intake of calories in one place. Isn’t that handy?


12. If you can’t eat all your chocolate, it will keep in the freezer. But if you can’t eat all your chocolate, what’s wrong with you?


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