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Nutrition Source from Harvard School of Public Health
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Portabella "Steak" Sandwiches with Umami Sauce
Serves 4
Umami is the Japanese term for deliciousness. The umami flavor in certain foods comes from glutamic acid, an amino acid associated with savory or meaty flavors. Mushrooms contain a significant amount of glutamic acid and are considered an umami-rich food. Other umami-rich foods include tomatoes, aged cheeses like Parmeggiano Reggiano, and fermented foods like fish sauce and soy sauce. This recipe aggregates a number of umami-rich foods to create a savory, meat-free sandwich.
For umami sauce
•¼ cup mayonnaise
•1 ½ teaspoons reduced sodium or “lite” soy sauce
•½ teaspoon Dijon-style mustard
For caramelized onions
•1 medium white or yellow onion, sliced
•1 tablespoon extra virgin olive oil
•½ teaspoon dried thyme
For portabella mushrooms
•4 large portabella mushroom caps, stems removed
•1 tablespoon extra virgin olive oil
•3 teaspoons reduced sodium or “lite” soy sauce
•3 teaspoons balsamic vinegar
•4 whole grain rolls, toasted or warmed on the grill
Preheat your grill to medium high.
In a small bowl combine the mayonnaise, soy sauce, and mustard. Set aside
In a medium sauté pan over medium high heat combine the onions and olive oil. Cook for 10–12 minutes, or until onions are brown and have developed caramelized flavor. Add the thyme, cook for additional 30 seconds, remove from heat, and set aside
Brush the portabella mushroom caps with olive oil on both sides. Grill 3–4 minutes per side, or until tender.
Assemble your sandwiches by placing a mushroom cap on the bottom of each bun. Top the mushroom with about ¼ cup caramelized onions and 1 tablespoon of the umami sauce. Place the top bun on each sandwich and serve.
Calories: 280 ⁄ Protein: 6 g ⁄ Carbohydrate: 24 g ⁄ Fiber: 4 g ⁄ Sodium: 450 mg ⁄ Potassium: 450 mg
Saturated fat: 3 g ⁄ Polyunsaturated fat: 7 g ⁄ Monounsaturated fat: 8 g ⁄
Trans fat: 0 g ⁄ Cholesterol: 5 mg
Gods gift to the cut!!! Ive been toying with this recipe and my original plan was to get more of an ice-cream texture but instead came out with more of a mousse substance.
Put all that in a blender and work it till it becomes liquid and once it begins to mix on its own just let it go for 5 mins or so to get it as thin as possible. It will actually start off very dark and after a while becomes much lighter in color. Then freeze and take out about 20 mins before eating=HEAVEN especially with some blueberries/raspberries on top.
Rinse tuna filets under cold water; pat dry with paper towels.
Place the sesame seeds in a small hot skillet for about 1 minute, shaking the skillet gently, until just browned. Remove immediately from heat. Place in a small bowl.
Add the remaining ingredients to the bowl. Brush this mixture onto both sides of tuna filets and grill to desired doneness, turning once.
It is a good idea to remove tuna BEFORE it is to the desired doneness. It will continue to cook and will be dry if overcooked.
(Yields 4 servings)
1 serving: 18 g. fat (before cooking); trace carb.; 36 g. protein; trace fiber
Thank you for this recipe; I tried it and it was quite delicious. I added a bit of garlic to the skillet just before browning the sesame seeds.
whats the difference between baking powder and bicarbonate of soda ? as i know that baking powder is to make the cake and muffins grow but what about the bicarbonate as i see it in some receipes
whats the difference between baking powder and bicarbonate of soda ? as i know that baking powder is to make the cake and muffins grow but what about the bicarbonate as i see it in some receipes
baking soda (Sodium bicarbonate) is the same as bicarbonate of soda.
. t y p h o n .
Nice shoes brah, they match your shirt.....
"Steal from yourselves, it never felt so good" - Chevelle
Okay, so I LOVE my chocolate whey protein, but sometimes I wish I could find a good fruit flavored protein or something a little different since I'm not always in the mood for straight chocolate, and personally I'm not a big fan of vanilla and cookies and cream. So, I had a brilliant idea, just make my own! It's extremely simple:
1/2 Cup Fresh Blueberries
About 6 Whole Fresh Strawberries (cut the leaves off of course)
1/2 Cup Milk (tastes better, but you can do water for less fat)
1/2 to 1 scoop of your favorite whey protein
Put in a blender to liquefy, let set if foamy, blend again, let set, fridge if needing colder, and ENJOY!!!
Baking powder and bicarbonate of soda aren't the same thing as i saw bought of them in some recipes thats why i was asking whats there use especially in cakes and biscuits recipes
1. get a cutting board and a meat hammer.
2. cut the steak into pieces, hammer top side.
3. add some sea salt, fresh cracked pepper, onion powder and garlic powder.
4. flip and pound the other side and repeat step 3.
5. coat george foreman on electric grill with extra virgin olive oil.
6. let heat up then put steak on.
Leave steak on until preferred reediness is obtained.
THIS IS MY OWN RECIPE PLEASE DONT COPY THANKS!
must need and a must take supplement --- determination!
Baking powder and bicarbonate of soda aren't the same thing as i saw bought of them in some recipes thats why i was asking whats there use especially in cakes and biscuits recipes
I think bicarbonate of soda needs some kind of sour milkproduct in it to react and start producings bubbles, while the bakingpowder can be used for the same effect without a sour milkproduct.
Baking powder and bicarbonate of soda aren't the same thing as i saw bought of them in some recipes thats why i was asking whats there use especially in cakes and biscuits recipes
I make this for either breakfast, or pre-workout meal
1/2 cup oatmeal
- in oatmeal add 1tbsp flaxmeal & Cinnammon to taste
put in bowl
then layer in this order:
more cinnamon(to taste)
Flax seed (adds a nice crunch to it)
1/2 banana sliced and layered on top of oatmeal
1/2 cup raisins
1/2 cup dannon fat free vanilla yogurt
1/2 cup frozen berries
let stay in fridge over night....makes a a very tasty preworkout bowl of energy when combined with a whey shake....or a stand alone breakfast even
anyone have some good recipes for canned chicken breast? just bought a lot of cans on sale.
I would just experiment with things like limes, lemons, vinager, different spices. If you have a working knowledge of what spices work together and the flavor you are trying to create, you can make it taste pretty good. Same goes for canned tuna.
This is a fun vegan recipe. You can always use turkey bacon as a lower fat substitution for regular bacon if you prefer.
Ingredients:
1 8oz can Black Beans
1 8oz can Kidney Beans
1 8oz can Garbanzo Beans
1 8oz can White Beans
1/2 cup ketchup
2/3 cup BBQ sauce (recipe follows)
1 TBS molasses
1 TBS Louisiana style hot sauce
3 slices vegan bacon, chopped
1/2 onion chopped
1 TBS fresh minced garlic
1 TBS brown sugar
1/2 tsp Salt
Pepper Grinder
Preparation:
Partially drain each can of beans and add to a slow cooker or crockpot. Mix in the remainder of the ingredients. Put on the “high” setting for 4 hours (make sure to read the directions for your particular slow cooker).
HOMEMADE BBQ SAUCE
Depending where you are in the world, some condiments are difficult to come by. This is a recipe for good old American barbeque sauce!
Ingredients:
1/4 Cup tomato sauce
1 TBS Louisiana style hot sauce
1 TBS molasses
1/3 cup organic brown sugar
1 TBS prepared mustard
1 1/2 cup cider vinegar
1/4 tsp garlic powder
3/4 tsp salt
1/2 Tsp pepper
2 TBS warm water
1 TBS cornstarch
Directions:
Combine all ingredients in a saucepan over medium heat. Whisk together the water and cornstarch. Add the sauce to thicken and stir well. Simmer for about 10 minutes.
Serves 8
Ingredients
3 ounces dried soba noodles
1 tablespoon olive oil
1 large yellow onion, chopped
1 tablespoon peeled and minced fresh ginger
1 carrot, peeled and finely chopped
1 clove garlic, minced
4 cups chicken stock or broth
2 tablespoons reduced-sodium soy sauce
1 pound skinless, boneless chicken breasts, chopped
1 cup shelled edamame
1 cup plain soy milk (soya milk)
1/4 cup chopped fresh cilantro (fresh coriander)
Directions
Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed.
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the ginger and carrot and saute for 1 minute. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don't let boil.
Remove from the heat and stir in the cilantro. Ladle into warmed individual bowls and serve immediately.
Nutritional Analysis(per serving) Calories 184 Monounsaturated fat 2 g
Protein 22 g Cholesterol 33 mg
Carbohydrate 11 g Sodium 267 mg
Total fat 5 g Fiber 2 g
Saturated fat 1 g
I have some sugar free & fat free marshmallows anyone have some recipes that involve marshmallows ?
will they be good to mix maybe with a banana cake or muffins ?
Quick and easy tuna bake! I've timed myself and can make this in under 20 minutes Yep I'm a freak.
2 Tins of tuna (425 grams)
2 Diced onions
2 Medium sized sweet potato (cooked in microwave or boiled)
2 Chillis
6 Whole eggs
2 Slice of multi grain bread crumbed
Tip in some frozen vegies, I like brocolli or beans
Mix all together, mash and place in a baking dish (about 5cm, 2" high) bake for about 40 minutes (170 degrees celcius).
Then I can just slice, zap and eat when required.
Quick, easy and healthy.
I have been trying to give it a bit more healthy taste, but haven't hit the jackpot yet, any ideas appreciated
That which does not kill you makes you stronger.
"it's ok to fail, it's not ok to give up"
My journal: Aussie Al's Muscle Medley
http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
K just made this one out of my groceries kept in a cooler in the back of our trailer(in a band on tour).
Forgive the blandness of it but it was great.
Bout 2 cups of spinach
5 slices of deli turkey breast that I pulled into pieces
Some spicy salsa
Mrs. Dash fiesta lime seasoning.
Roughly.
Prot. 25g
Carbs. 5g
Fat.1g
Tasted surprisingly awesome!
But I have rather bland tastes.
Rinse noodles thoroughy with hot water to minimize the fishy smell.
Put noodles in a bowl and add spaghetti sauce, mix thoroughly.
Microwave the mixed noodles for about a minute and a half.
Add kimchi and red cabbage on top of the noodles (make it look nice).
Enjoy.
The combination is amazing, and it's cut friendly at 129 calories total (with my ingredients) for a hugely filling meal.
REALLY?!?!?!? please tell me you are joking... looking at your pic im a chick and i would beat you arm wrestling. tis is NOT AN ANOREXA forum. hugely filling because in a few hours your colon will explode. frikin ridiculous if your gonna cut calories at least get a bang for your buck and eat some **** with nutrition in it
REALLY?!?!?!? please tell me you are joking... looking at your pic im a chick and i would beat you arm wrestling. tis is NOT AN ANOREXA forum. hugely filling because in a few hours your colon will explode. frikin ridiculous if your gonna cut calories at least get a bang for your buck and eat some **** with nutrition in it
Wow, there's so much wrong with that post it's not even worth enumerating. Though I suppose I invited it by describing the recipe as a "meal" rather than the side dish I use it as.
REALLY?!?!?!? please tell me you are joking... looking at your pic im a chick and i would beat you arm wrestling. tis is NOT AN ANOREXA forum. hugely filling because in a few hours your colon will explode. frikin ridiculous if your gonna cut calories at least get a bang for your buck and eat some **** with nutrition in it
This was totally not necessary! The guy was just posting a recipe....which is what this forum is for!
OP - I luv those noodles ,and you're right. They are filling. Thanks for posting that recipe, sounds yummy.
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yami
Yep I'm a freak.
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