Portobello mushrooms on the grill taste almost as hearty and meaty as a heavyweight burger but are better for you. Serve open-faced on a slice of crusty rye bread (or your favourite gluten-free option) with lettuce and salsa. Delicious!
4 portobello mushrooms
4 thick slices red onion
3 Tbsp (45 mL) + 1 tsp (5 mL) extra-virgin olive oil, divided
2 Tbsp (30 mL) freshly squeezed lemon juice
1 tsp (5 mL) Dijon mustard
1 garlic clove, smashed and finely minced
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) honey
Generous pinches of salt and pepper
4 slices crusty light rye (or gluten-free) bread, about 1/2 in (1.25 cm) thick
4 bibb lettuce leaves
1 tsp (5 mL) extra-aged balsamic vinegar (optional)
1 large firm tomato, cored and diced
1/2 firm but ripe avocado, diced
1/4 cup (60 mL) finely diced red onion
1/4 cup (60 mL) chopped cilantro
1 garlic clove, smashed and finely minced
2 Tbsp (30 mL) fresh squeezed lemon juice
1/4 tsp (1 mL) salt
Freshly ground black pepper
Remove thick end of mushroom stem leaving about 1/2 in (1.25 cm) attached to cap. Place smooth side up in shallow dish large enough to hold caps, along with slices of onion in a single layer. Combine 3 Tbsp (45 mL) oil, lemon juice, Dijon, garlic, thyme, honey, salt, and pepper in small bowl. Whisk together and pour over mushrooms and onions, brushing and turning in marinade to coat evenly. Set aside to marinate while making salsa.
Combine Avocado Salsa ingredients in bowl and gently fold together to blend evenly. Cover and set aside.
Preheat barbecue and lightly grease the grate. Place mushrooms and onion slices on preheated grill and barbecue, turning once, until they are cooked through and slightly charred, about 5 to 7 minutes for onions and 10 minutes for mushrooms.
Near the end of grilling, brush slices of bread with remaining olive oil and place on grill alongside mushrooms to toast lightly on both sides.
To serve, place bibb lettuce leaf on each toasted slice of bread. Top each with grilled portobello mushroom, onion slice, and avocado salsa. Drizzle with a little balsamic, if using. Serve immediately.
Each serving contains: 295 calories; 10 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 33 g total carbohydrates (11 g sugars, 10 g fibre); 322 mg sodium
Mushrooms for weight management
Rather than kicking back with a beef burger after your next summer sweat session, you might want to try this better-for-you portobello version. Research shows that swapping mushrooms for meat can help us maintain a healthy weight. In one study, participants who ate mushroom-rich meals three times a week for one year consumed fewer calories and lost more weight than those who ate red meat three times a week.
source: "Vegan Barbecue Feast", alive #380, June 2014
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.