Sweet Potato stuffed Portobello Mushrooms are a delicious meal for scuba divers focused on eating healthy this holiday season. As the main course or a side dish all divers will enjoy the earthy fall flavors and aromas. Vegetarian divers rely on the portobello mushroom as a meat substitute. The mushroom has small amounts of macronutrients; is naturally low in calories, fat, and sugar, with nearly equal amounts of protein and carbohydrates, and a good amount of potassium. The portobello mushroom has a neutral mild flavor that is a blank canvas for seasonings that satisfy a wide range of taste preferences. This version of stuffed portobello mushrooms is prepared on a cedar plank to add smokiness.
Sweet potatoes have less calories than yams and are a good source of potassium and vitamin A. One cup is about 120 calories, with zero fat, six grams of sugar, 27 carbohydrates, four grams of fiber, and more than two grams of protein. The serving portion of sweet potato in this recipe in a large portobello mushroom cap is about one-half cup.
Sweet potato stuffed portobello mushrooms make a great warm and
hearty meal before or after scuba diving.
3 large portobello mushrooms for main course or six medium for side dish.
2 medium to large sweet potatoes.
1 medium Italian squash.
1 onion - optional.
3 Medjool dates.
1/2 cup of roasted and salted Pepitas.
1 teaspoon of each: Garlic (fresh, powder or juice), sage, cinnamon, salt and pepper
1/2 cup olive oil.
Preheat the grill or oven to 375 degrees. The oven may already be hot from baking the sweet potatoes. (see below). If using a plank, soak in water for 20 to 60 minutes. Bake the sweet potatoes in the oven at 400 degrees for 45 minutes then peel and mash ahead of time. This is also great way to use up left overs. To keep calories, sugar and fat low, butter and brown sugar are not added to the sweet potatoes for this recipe. Grate the uncooked Italian squash into thin strips. If adding the optional onion, grate it into thin strips and mix with squash. Wash and remove the stem from the mushrooms then gently pat dry. Mix olive oil, 1/2 teaspoon of cinnamon, and all of the salt, pepper, sage and garlic for basting the mushroom. Remove the pits from the dates and dice into small pieces.
Stuff the Mushroom:
Place the mushroom caps on a cedar plank or nonstick tray. Brush them with the seasoned olive oil. Place a layer of grated Italian squash (and optional onion) in the mushroom cap. Add several tablespoons of mashed sweet potatoes forming a mound rising from the mushroom cap. Sprinkle the stuffed mushroom and filling with dry cinnamon and chopped dates.
Grill or Bake:
Grill or bake large mushroom caps at 375 degrees for 20 to 30 minutes. Smaller caps will take less time. Baste the mushroom cap with the seasoned olive oil about half way through the grilling or baking time. When juice begins to run from the bottom of the mushrooms cooking is usually complete. Removing the mushrooms now keeps them from getting soggy or soft. If you wish, the broiler may be used for a couple minutes to brown the tops. The dates are delicious when a bit crispy.
Place the cooked sweet potato stuffed portobello mushrooms on a serving tray and sprinkle the tops with the roasted and salted Pepitas.
For more fitness for diving information and healthy eating recipes for scuba divers visit ScubaFit.
Follow ScubaFit on Facebook.
Subscribe to FitDiver Magazine.
Photo credit: istockphoto.com/kokouu
During my years as a competitive power lifter I utilized cross training to enhance my performance. Each summer I selected a completely different activity from my usual training to stimulate mind, body and spirit. One of my most memorable experiences was the season when I took instruction in Goju Ryu, an Okinawan style of Karate.
Goju Ryu is a close contact encounter with hard and soft techniques. Although Goju Ryu includes kicks, takedowns and throws, most of my training was centered on grappling, circular hand motions, breathing and concentration.
My favorite workouts were at the beach practicing Katas. Katas are prearranged sequenced movements for exercise and training used widely among the martial arts. Other exercises included the low and very wide stance generally referred to as a "sumo stance" which was incredibly effective leg training for the big lifts of the squat and dead lift. My Sensei seemed to float across the sand and my task was to simply stay face-to-face with him while in this sumo stance position. At the time it seemed impossible but I did my best and experienced improvement.
The breathing technique was amazing! Beginning with an inhale through the nose I was told to imagine the air flowing down into my abdomen curling around in a constant flow. The inhale, and the exhale which was a reversal of the process, was practiced with a goal of lasting as long as possible and timed with specific body movements. I continue to practice and benefit from this breathing technique, especially for exercise and scuba diving. My Sensei also taught me to listen to the breathing of others; valuable awareness when presented with an opponent, but for me especially helpful when training fitness clients.
While walking at the beach I sometimes stop and try to perform the Sanchin Kata as I did that Summer; standing in knee-deep surf, focusing on the horizon, with the sand gradually washing away beneath my feet. Arigato Goju Master.
This recipe can be made with almost any ingredients you enjoy eating, but I recommend sticking with a healthy version with lots of vegetables. Use a large pot and freeze portions for later use.
1 Whole Organic Chicken
3 Organic Zucchini Squash
3 Organic Yellow Crook Neck Squash
2 Cups of Organic Baby Carrots
1 Head of Organic Napa Cabbage
1 Can of White Beans
! Can of Garbanzo Beans
1 Can of Butter Beans
1 Can of Diced Green Chilies
1 Bunch of Organic Cilantro
1 Diced Organic Onion
Begin by roasting the chicken in the oven for one hour at 425 degrees. Use a chicken stand that allows most of the fat dripping from the skin to drain into the bottom. Discard these drippings to reduce the fat in the soup. After roasting the chicken, place it in a soup pot and cover it with water. Add diced onion, cilantro, diced green chilies and season with salt, pepper and garlic to taste.
Cook the chicken until the meat falls off the bones. Remove chicken from water, discard the bones and skin, chop the meat and return it to the broth in the soup pot. Drain the beans and add them to the pot. Chop and add the vegetables. Simmer for about one hour. Enjoy!
As an option, brown rice is a nice alternative for the beans.