Stuffed Mushroom Caps (Plant-Based, Gluten-Free)

I have been in a huge food rut lately! Anyone else ever get to that point? I feel like all I do is cook the same meals over and over. To spruce things up in the kitchen, I made it a point to buy and cook foods that I haven't made in a while (or never tried before). My goal was to try something different at least once per week.

With that, I have fallen back in love with mushrooms, which are currently in season. Mushrooms are low in calories, yet, high in Riboflavin (Vitamin B2), which plays a key role in energy production and metabolism. Mushrooms are also good sources of Niacin and Copper. Check out the recipe below for my stuffed mushroom creation, which can be altered to your food preferences! This is a great way to use up leftovers too.

Stuffed Mushroom Caps Recipe
Plant-Based, Vegetarian, Gluten-Free

Ingredients
6 baby bella mushroom caps, cleaned with stems removed
3/4 cup mild low-sodium salsa
1 flax-egg
1/2 cup cooked brown rice
1/4 cup cubed extra-firm tofu
2 tablespoons almond flour
3 tablespoons nutritional yeast
1/4 teaspoon each: garlic powder and onion powder
1 teaspoon Italian seasoning
Dash salt and pepper
Optional toppings: fresh, diced tomatoes + shredded dairy-free cheese + nutritional yeast

Directions
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment or greased foil.
2. In a single layer, place mushrooms with cap side down.
3. In a medium bowl, mix together all ingredients and gently stuff into each mushroom cap.
4. Bake, uncovered, for 30-40 minutes or until caps are soft and stuffing is hot.
5. Top caps with optional ingredients and broil for 2-3 minutes or until golden brown. Enjoy!

Recipe Notes
-Portabello mushrooms can also be used. The mix makes enough for 5-6 portabello mushrooms.
-In place of salsa, you can use diced tomatoes.
-In place of the brown rice, you can also use quinoa.
-1 flax-egg can be made by mixing 1 tablespoon ground flaxseed and 3 tablespoons of water. Let sit for about 3 minutes (will gel together).
-Tempeh or a crumbled veggie burger can be used in place of the tofu.
-Flaxseed meal, coconut flour, whole wheat flour, can also be used.
-Seasonings can be adjusted based on taste preference.
-Extra "stuffing" can be heated on the stove-top and served with whole grain or corn chips!
-To reduce cooking time, ingredients can be sauteed in a pan prior to stuffing in each mushroom.

Dietitian Picks - Top 10 Kitchen Gadgets

I don't know about anyone else, but I have a ton of kitchen equipment (some of which I never use). I love trying out new products, especially if it makes my life simpler (or healthier).This week, I wanted to mix things up a bit from tips and recipes and give you a sneak peak into my kitchen! Today's post features just a few of my go-to kitchen gadgets/equipment (no affiliate links). Enjoy!

#1 - Immersion Blender
I love, love my immersion blender! It is way easier to puree a soup or applesauce right in the pot without having to transfer to a standing blender. I also really like that this is small and comes apart, which is great for storage. I originally purchased mine in a pinch at my local supermarket; however, you can also buy online. The model I purchased also came with a whisk attachment, which I use a lot for making icings (versus pulling out my hand-mixer).

#2 - Salad Dressing Bottle 
If you are looking to make your own dressings, this is a great kitchen staple. I modify the recipes a bit to decrease salt or sugar where needed. I like that the measurements are right on the bottle, so I don't need extra measuring cups. I bought this bottle from Amazon. This is also a great gift for Dietitians or just friends/family looking to live healthier.  

#3 - NutriBullet (or any blender)
I love making smoothies for a quick meal on-the-go, especially in the morning. I originally had a smaller blender, but, recently upgraded to the Nutribullet Rx. I went with this model because you can make soups in 7-minutes (and yes it works). This model is a bit big, so if you don't think you will use the hot setting, you could also go for the smaller model, which will work just as well (and take up less counter space).

#4 - Teapot with Infuser
I love my loose tea leaves, so I was really excited when I found this little teapot with an infuser built right in. It is the perfect size for just one person. I bought on Amazon; however, you can also buy other models in-store.

#5 - Stainless Steel Tea Infuser
Before buying my teapot (see above), I bought a new tea infuser for loose teas. I originally had an infuser that was made out of silicone; however, it didn't have small enough holes, so I ended up with a lot of loose tea in my cup. Also, I felt like it gave an off-taste to my tea. After my silicone one, I bought a tea ball; however, the side kept opening and spilling the loose tea all over. I really like this model because the lid locks on and it sinks to the bottom of the tea cup versus floating around. Another one of my Amazon purchases...are you seeing a theme here haha :)

#6 - Adjustable Measuring Spoon
This is great not only because it takes up less room in my kitchen drawers; but also, since I no longer have to root around looking for each individual measuring spoon. There are a lot of models out there online and in-store. I purchased this one from a catalog during National Nutrition Month!

#7 - Avocado Slicer
So this is one of the gadgets that I have that I don't necessarily NEED, but, I love how it functions! You use the left side to slice through the avocado, then the bottom portion to get out the seed, and the right side to slice the flesh and scoop out. This particular model was sent to me; however, there are a ton of inexpensive ones online and in-store. If you are an avocado lover (like me), you will certainly enjoy it.

#8 - Stainless Steel Water-bottle 
Okay, I will admit that I have about 20 different water-bottles (2/3 are in storage); however, this is my absolute favorite! It keeps my water cold for 8+ hours, even if the outside feels hot. I also have one that I use for coffee because I often never get time to drink it before it gets cold so this works perfectly.  I bought this particular one on a whim in a grocery store; however, they are literally everywhere.

#9 - Vegetable Spiralizer 
This is hands-down one of my all-time favorite kitchen gadgets! I mostly use it for zucchini-noodles; however, you could also make noodles out of potatoes or carrots too. They have larger models that sit on a counter; however, I wanted something smaller. I originally bought this one for about $8 maybe 3-4 years ago and it still works great. It also came with a small brush since it is really hard to clean the blades inside. You can spiralize using either end (varying levels of thickness).

Click the link for a healthy zoodle recipe (with fresh pesto). 

#10 - Mason Jars (or Glass Jars/Containers)
Confession time. I have a lot of mason jars. A LOT. In my defense, I do use them for practically everything though. I have a ton of different sizes, which actually serve a lot of purpose. The larger ones in the back of this picture I will use for making salads or overnight oats, storing leftover coffee or soup, or to put fresh fruit in when traveling (no leaking). The smaller jar to the left I will use for leftover smoothies or for salad fixings when I meal prep. The large, flatter, jar to the right I use for storing dips or homemade jams. Finally, the two small jars in the front I use for transporting ingredients for cooking classes or the holidays when I cook. I also will use the smaller ones for homemade jams/nut butters than I give away. I love the glass jars over plastic because they don't get funky after a while. Also, I never have spillage issues when traveling.

Leave a comment and let me know what your favorite kitchen gadgets/tools are!

Baked Avocado Fries with Cilantro Lime Dip

Going along with my green theme for March, I wanted to share an awesome avocado recipe that went over extremely well in my latest cooking class. I will admit, I was a bit skeptical on how these fries might turn out; however, with a few seasoning adjustments, I am sold! Before getting into the recipe, I just want to share some quick information about avocados and how to choose/ripen.

Avocados are a powerhouse of nutrients! Just 1/2 has 20% of your daily value for fiber and they are also good sources of potassium, folate, and Vitamin E. One unique thing about avocados is that they are a fruit (many don't believe me when I say this) and have a nice dose of heart-healthy monounsaturated fats. These are the good kinds of fats that help to decrease inflammation in your body.

When selecting an avocado, choose one that is firm, yet will yield a bit to gentle pressure; color is not always a good indicator of ripeness. If you buy avocados that are not ripe, simply throw them in a paper bag and store at room temperature. For faster ripening, add in a kiwifruit (or two). It took about 2 days for me to ripen some rock hard avocados I bought for this recipe. Once ripened, store in the fridge for about 2-3 days. If you store cut avocado, you can sprinkle with lemon/lime juice and wrap tightly to help prevent browning. I always end up trying to use the whole avocado at once since I find it hard to keep them fresh once cut.

Baked Avocado Fries
Prep: 10 minutes
Yield: 4 servings (1/2 avocado each)

Ingredients
2 avocados, peeled and sliced
1/2 teaspoon each: paprika + garlic powder
1 teaspoon onion powder
1/4 teaspoon chili powder
Dash of salt and pepper
1/4 cup water
2 tablespoons lime juice
1.5 tablespoons ground flax seed
1 cup Panko breadcrumbs **
2 tablespoons garbanzo (chickpea) flour

Directions
1. Preheat oven to 425 degrees F. Grease a large baking sheet.
2. In a shallow bowl, mix together flour, spices, salt and pepper.
3. In another shallow bowl, mix together water, lime juice, and ground flax.
4. Place breadcrumbs in a final shallow bowl.
5. Dip avocado slices in flour, liquid, and lastly breadcrumbs. Place on baking sheet and cook for 15-20 minutes.

**I used gluten-free Panko. You can use regular fine breadcrumbs, ground almonds, chia seeds, or even flax seeds for other alternatives. 

Optional Cilantro Lime Dip
*Dip recipe adapted from Minimalist Baker
In a blender, combine: 1 ripe avocado, 1/2 cup fresh cilantro (can sub in parsley), 1/4 cup lime juice, 2 tablespoons olive oil, 1/4 teaspoon garlic powder, dash of salt and pepper, and 1/4 cup water.