Celebrate National Nutrition Month by Making the #Mushrooms Swap!

Recently we made the decision to try to eat a diet that is more plant-based and more clean. We’re taking baby steps and started with our lunches this week. We had some different sandwiches that included cheese and different veggies like tomato, cucumber, mushrooms, and avocado. They were so delicious and on whole grain bread they were extremely filling and satisfying. Making these swaps is definitely helping me reduce the number of calories without feeling hungry! So I have been on the hunt for swap ideas for dinners as well! We can’t have sandwiches for lunch and dinner every day!

I may have found a solution with one of my favorite vegetables — mushrooms! The approach of replacing some ground beef, turkey or other meat with mushrooms is known as “swapability.” It works because mushrooms’ hearty texture and rich flavor allow them to blend seamlessly with meats. The mushroom and meat “swapability” technique is an economical way to make family meals more nutritious and works great in family favorites like lasagna, burgers, tacos or chili. I cannot wait to try this next week with at least one of our meals!

Make the Mushroom Swap!

Wondering how to make the swap? There is an easy three-step process that is perfect for family favorites like burgerslasagna pizza, chili – or any dish that calls for ground meat! I really want to try it with lasagna and chili because my family loves both meals!

Three-Step Mushroom “Swapability” Strategy

  1. Chop up your favorite mushroom variety to match the consistency of the ground beef or turkey.
  2. Cook and season mushrooms the same way you would meat.
  3. Combine the cooked meat and mushrooms and use the mix to complete your recipe.

There are a number of health benefits to making the mushroom swap including:

  • Their flavorful umami content allows for less salt to be used in a dish, without compromising taste.
  • Mushrooms are the only fresh fruit or vegetable with vitamin D.
  • Mushrooms are a leading source of the antioxidants selenium and ergothioneine; these antioxidants help maintain a healthy immune system.
  • Mushrooms provide B vitamins, including riboflavin, niacin, and pantothenic acid; B vitamins help to provide energy by breaking down proteins, fats and carbohydrates.

Mushroom Meatballs

After seeing this photo, I know exactly what I’m going to swap first! W loves spaghetti and meatballs so this is definitely a great place to start. I’m going to give it a try! Why don’t you try it too? I would love to hear about how your swap goes!

March is National Nutrition Month making this the perfect time to make small changes in your diet and lifestyle to help your family live healthier!

Help Celebrate National Nutrition Month with the Mushroom Channel Twitter Party!

When: Monday, March 12th from 8:00 to 9:00 p.m. ET
Where: #Mushrooms tag on Twitter
How: To participate be sure to follow host @ResourcefulMom as well as sponsor @MushroomChannel and our special guest, @EWardRD.  Learn how to participate in a twitter party! RSVP HERE!

What recipe would you try the mushroom swap with? Have you ever swapped out an ingredient?


Formula Mom Disclosure: I was compensated for sharing this information. However, all thoughts, opinions, and experiences are 100% my own!


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