Become a Part-Time Vegetarian! This Delectable Portabella Burger Recipe Will Make a Convert Out of Anyone

By Dietitian and Wellness Educator, Elizabeth Kahn

Why become a part-time vegetarian? Because it is healthy and delicious.

One does not have to be completely vegetarian, carnivorous or vegan (plant-based) to be healthy. You can, like me, become a part-time vegan and vegetarian.

As a nutritionist, I do not regularly advocate a completely vegan or vegetarian diet, as I think meat can be fine in moderation, but, since most of us need to eat more vegetables, I do advise more fruits and vegetables and less animal products for most people. However it is worth noting, and as I have said before, we CAN get all necessary nutrients from plants.

The obstacles most people face in eating more plants and less animal products are knowledge, convenience and habit. I have been on a learning curve myself, as I continue to evolve and become more and more vegan or “plant based”.  I am leaning vegan for health and ethical reasons, though it is a personal choice. Ignorance can be bliss, but bliss is not a good word for many of the animal products I was eating. I eat about 80% less animal foods than before, but, converting is not always easy. So if you want to eat more vegan foods, be it for moral, health reasons or both, I will continue to share my successes in vegan and vegetarian cuisine with the hope that it will lead to more people eating more fresh, whole plant foods, as that is what the data says is most healthy.

My latest vegetarian creation was a Portabella BBQ Western Burger. Compare the nutrient value of this delectable dish with a typical beef hamburger. This mouthwatering creation has 220 fewer calories, 7 grams less saturated fat, 17 grams less total fat, 60 milligrams less sodium, 80 mg less cholesterol and much more fiber than a beef burger does.

Portabella BBQ Western Burger

Ingredients:

1 portabella mushroom

1 whole-grain hamburger bun

1 tablespoon barbecue sauce

1 onion slice

1 tomato slice

1 piece lettuce

2 slices mozzarella or vegan cheese

Non-stick cooking spray or 1 teaspoon vegetable oil

Directions:

Sauté mushroom in oil or cooking spray for 2-3 minutes. Turn mushroom over, cover, reduce heat to low and cook for another 1-2 minutes or until heated through. Toast bun for 1 minute. Place mushroom on lightly toasted bun and place cheese slices on top. Set in oven open-face or closed, and bake or broil until cheese is melted (2-3 minutes).  Remove. Add barbecue sauce, lettuce, tomato and onion and slice in half (as it may get messy). Serve and enjoy!

Adaptations: You could use a teriyaki or other sauce instead of barbecue sauce. Get creative. Some of the most delicious meals I have cooked were based on what I had in the garden, cupboard or fridge!

 

Kahn Publishes New Book on Nutrition | From Natural Awakenings Magazine | July 2011

San Francisco Bay Area resident Elizabeth Kahn will release a new book, A Nutrition Revolution, Uncover the Mysteries of Nutrition, this summer. A University of California–Davis alumna who studied clinical nutrition, Kahn has published many health-based articles and now maintains a private nutrition consulting practice.

Her book reveals why Americans are often kept in the dark about the real benefits of good nutrition, while offering information on how to use nutrition and natural healthcare alternatives for healing and achieving better health. A Nutrition Revolution—what Kahn calls a “how-to-understand nutrition” book—also encourages consumers to instigate change in America’s infrastructure, so it becomes easier for consumers to achieve sustainable good health.

The creation of the book was prompted by a visit to a nutritionist that dramatically improved Kahn’s health and created a paradigm shift for her about eating, healing and health-care. She is now an educator, as well as an advocate for changing not only how people approach their own eating habits and healthcare, but also how they view food manufacturers, school cafeterias, pharmaceutical companies, doctors, insurance companies and the healthcare, political, economic and educational systems in America. “For those who know, deep down, there has to be a better way, this book is for you,” Kahn says.

For more information and to order the book, click here.