Berberry Health & Wellness
Taco Stuffed Portobello Mushrooms
4 large portobello mushroom caps
1 lb 90-94% lean ground beef
2 Tbsp chopped onion
¼ cup diced poblano pepper
1 clove garlic, minced
1, 14.5 oz can diced tomatoes
½ tsp cumin
1 tsp chili powder
½ tsp dried parsley
¼ tsp salt
¼ tsp ground pepper
4 oz reduced-fat shredded cheddar cheese, divided
1. Preheat broiler on low. Remove stems, and gently scrape out the gills from the underside of the mushroom cap and discard. Rub olive oil onto mushrooms and place on a baking sheet. Broil until tender, about 4 to 5 minutes.
2. Meanwhile, cook beef with onion, pepper, and garlic in a large skillet until brown over medium-high heat. Reduce heat, add tomatoes and spices, and simmer for 10 minutes.
3. Divide the mixture into four portions, then scoop one portion into each mushroom cap (serve any excess filling alongside the mushroom). Sprinkle one ounce of cheese on top of each mushroom.
Nutrition Facts: 340 calories | 18g fat | 11g carbohydrate | 33g protein
• 8 eggs
• 1 cup coarsely cut fresh cilantro
• 4 cloves garlic, peeled
• 1 large green bell pepper
• 2 jalapeno peppers
• 1 small jicama (about ½ lb.)
• 1 1/3 cups reduced-fat queso fresco or mozzarella cheese
• 1 lb. roma tomatoes
• ½ tsp salt
• ¾ tsp salt
• ½ cup water
1. Remove the green core of the tomatoes. Cut the green peppers and jalapenos in half and remove stems and seeds.
2. Place the tomatoes, garlic cloves, green peppers and jalapenos on a sheet and pan, and cook under a very hot broiler until slightly charred for about 5 to 10 minutes.
3. Once the vegetables are charred, remove them from the broiler and allow to cool.
4. Remove the skins of the tomatoes and peppers and place all of the vegetables and garlic into a food processor.
5. Add salt and water and pulse them into a coarse salsa. Set aside.
6. Peel the jicama and slice it on a mandolin (or with a very sharp knife) into 1/8-inch slices.
7. Heat a skillet over medium-low heat, and pour in the salsa. Make eight indentations in the salsa, and carefully crack one egg into each indentation.
8. Cover the pan with a lid and simmer over low heat for about 5 minutes.
9. To serve, place 6 ounces of salsa (about ¾ cup) and 2 eggs onto four individual serving plates or bowls. Top each with 1/3 cup cheese and a ¼ cup cilantro. Divide the jicama slices equally among the four servings to fill with the egg-salsa mixture.
• 3 oz. diced avocado
• ¼ tsp ground black pepper
• 1 cup cilantro, chopped
• 8 cups lettuce, chopped
• 12 oz. pork tenderloin, sliced thin
• 8 oz. reduced-fat, shredded cheddar cheese
• ¼ tsp salt
• 1 tbsp taco seasoning
• 2 cups fresh diced tomatoes
To make taco shells:
1. Divide cheese into 8, (1-ounce) portions.
2. Turn on the broiler in an oven or toaster oven.
3. On one side of a sheet pan lined with parchment paper, spread one portion of cheese into a 6-inch circle; repeat to make a second, 6-inch circle on the opposite side.
4. Turn on the broiler in an oven or toaster oven.
5. Broil until crisp about 5 to 7 minutes.
6. Suspend a wooden spoon or measuring stick over 2 cans or boxes. Drape a piece of foil over top, pressing lightly to form a taco shell shape.
7. With a spatula or knife, carefully lift each cheese circle and drape over foil to form taco shells. Allow a few minutes to harden.
8. Repeat with remaining cheese portions.
To make pork filling:
9. Heat a non-stick pan over high heat. Coat with non-stick spray, and add pork and taco seasoning. Allow pork to brown on one side before stirring. Sauté pork and adjust seasoning to taste with salt and pepper.
For one portion, top 2 taco shells with 2 cups lettuce, ¼ cup cilantro, 3 ounces pork, ¾ ounce avocado, and ½ cup tomatoes.
Tip: To make tostadas instead of taco shells, skip steps 2 and 6.
Chicken Crust Veggie Pizza
• 1 cup baby spinach
• 1 egg
• 2 Tbsp grated parmesan cheese
• ⅓ cup chopped green bell pepper
• ⅓ cup sliced green onions
• ½ lb 90-94% lean ground chicken
• ½ tsp Italian seasoning (optional)
• ⅓ cup thinly sliced mushrooms
• ½ cup reduced-fat shredded mozzarella cheese
• 1½ cups sliced tomatoes
1. Preheat oven to 400˚F.
2. Combine the chicken egg, parmesan cheese, and Italian seasoning in medium-sized bowl. Form the chicken mixture into a thin, circular crust shape on a parchment-lined baking sheet. Bake until golden, about 20 minutes.
3. Top chicken crust with toppings in the following order: spinach, sliced tomatoes, mozzarella, and then 1 cup of your favorite veggie toppings.
4. Bake until cheese is melted, about 7 to 10 minutes. Cut into 4 equally-sized slices, and serve.
Tip: Feel free to change the veggie toppings based on what you like or have on hand (need 1 cup total of veggie toppings).
Loaded Cauliflower Bake
• 3 cups medium-sized cauliflower florets
• ¼ cup chopped chives (optional)
• ¼ tsp kosher salt
• 1/8 tsp ground mace or nutmeg
• 2 cups part-skim shredded mozzarella cheese
• 2 tsp toasted slivered almonds
• 1 spreadable cheese wedge
1. Preheat oven to 425°F.
2. In a saucepan, bring 1 cup of water to a boil. Add the cauliflower cover with a lid and cook for 1½ minutes.
3. Remove the cauliflower with a slotted spoon and arrange 2 cups in an ovenproof casserole dish. Sprinkle with salt.
4. In a blender, puree the remaining 1 cup of cauliflower with the cooking water, cheese wedge, and mace (or nutmeg).
5. Pour the cauliflower puree over the cauliflower in the casserole dish.
6. Top with the grated mozzarella and slivered almonds and bake for 12-15 minutes until bubbly and golden brown.
7. Each serving gets a ½ of the bake with 2 tablespoons of chives sprinkled on top if desired.
Cauliflower Grilled Cheese
• 6 cups cauliflower rice
• 3 eggs
• 2 tbsp grated parmesan cheese
• 12, (1-oz.) reduced-fat cheddar cheese slices
• ¼ tsp salt (optional)
1. Preheat oven to 425⁰F.
2. Spread the cauliflower on a baking sheet lined with parchment paper and bake for 30 minutes until golden brown. Remove from oven and allow to cool.
3. Reduce heat to 400⁰F.
4. In a kitchen towel, squeeze the cauliflower to remove excess moisture. Mix together the cauliflower with the eggs, parmesan, and salt.
5. Scoop ⅓ cup of the cauliflower mix onto a section of the parchment lined sheet pan and shape into a bread slice, about ¼-inch thick. Repeat 7 times for a total of 8 cauliflower “bread” slices. Bake cauliflower “bread” at 400⁰F for 8 minutes.
6. Remove from oven, top one cauliflower “bread” slice with 3 slices cheddar cheese, and then place another cauliflower slice on top. Repeat 3 times for a total of 4 grilled cheese sandwiches.
7. Return sheet pan to oven and cook until cheese is melted.
Stovetop Method: For a slightly crispier grilled cheese sandwich, follow steps 1 through 6 in the directions above. Once the cauliflower “bread” slices have been baked, use a wide spatula to transfer four of the slices to a lightly coated, non-stick skillet heated over medium high heat. Top each of the 4 cauliflower “bread” slices with 3 slices of cheddar cheese, and then place a cauliflower “bread” slice on top of each one to make a total of 4 grilled cheese sandwiches. Cook until cheese is melted.
Chicken & Soy Chorizo Paella
• 1½ lbs. boneless, skinless chicken breasts, diced into bite-sized pieces
• 4 tsp canola oil
• 4 cups cauliflower rice
• 2 oz. seitan chorizo crumbles, such as Upton’s Natural Vegan Chorizo Seitan Crumbles
• 2 cloves garlic, minced
• 1 cup green beans, cut into ¼-inch pieces
• ¼ tsp each (or less) salt & pepper
• ⅛ tsp saffron (optional)
• 1 scallion, trimmed and minced
• 1 cup diced tomatoes
1. In a large skillet, heat oil on medium high and cook the soy chorizo and chicken until brown, but not cooked through.
2. Add the garlic and scallions and sweat for about 2 minutes.
3. Add the cauliflower rice, saffron (if using), tomatoes, and green beans to the paella. Cook for about 10 minutes, season with salt and pepper, and serve hot.