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Almond Tamari Stuffed Mushrooms

Makes 20

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    These aren’t your average mushroom caps! Packed with umami flavour and loads of phytonutrients, they can also be turned into a vegetarian main course by using large portobellos instead of an assortment of smaller mushrooms.

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    Localize it

    To keep local ingredients the star of the show, hazelnuts can be used in lieu of almonds, but they will provide a slightly sweeter flavour.

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    Almond Tamari Stuffed Mushrooms

    Ingredients

    • 20 - 1 in (2.5 cm) diameter mushrooms, such as cremini or portobellini
    • 1 tsp (5 mL) + 2 Tbsp (30 mL) extra-virgin olive oil
    • 1/4 cup (60 mL) raw almonds
    • 1/2 medium onion
    • 1 1/2 Tbsp (22 mL) organic tamari, wheat- or gluten-free, if desired
    • 1 Tbsp (15 mL) balsamic vinegar
    • 2 garlic cloves
    • 1 Tbsp (15 mL) fresh rosemary

    Nutrition

    Per serving:

    • calories25
    • protein1g
    • fat2g
      • saturated fat0g
      • trans fat0g
    • carbohydrates1g
      • sugars1g
      • fibre0g
    • sodium77mg

    Directions

    01

    Wipe mushrooms clean with damp cloth. Gently remove stems. Grease baking dish with 1 tsp (5 mL) olive oil, then place mushrooms in with stemless side up.

    02

    Preheat oven to 350 F (180 C).

    03

    Grind almonds in food processor until fine, then add remaining ingredients and continue to process until smooth. Fill mushrooms with mixture.

    04

    Bake for 30 minutes. Serve warm.

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    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.