RECIPES


This recipe was created by Melissa Jones, an Accredited Practising Dietitian who works in the aged care and disability sector. Melissa has kindly volunteered here expertise and knowledge to help us bring healthy and nutritious recipes to people with musculoskeletal conditions.

Portobello mushroom burgers

Vitamin D is an essential vitamin needed for our bodies to function at their best. Vitamin D helps with the absorption of calcium which helps keep bones, teeth and muscles strong.

It’s known as the sunshine vitamin for good reason as we mainly get it from exposure to the sun. Not many foods are good sources of vitamin D, some milks and milk alternatives have vitamin D added in, but mushrooms are the only naturally occurring source! Just like humans, mushrooms can make vitamin D when exposed to sunlight.

This Portobello mushroom burger, with all its fillings, is not only a source of vitamin D but also a great source of calcium too!

  • Serves 4
  • Prep time: 20 mins
  • Cook time: 20 mins

Ingredients:
• 4 Portobello mushroom caps
• ¼ cup balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon died basil
• 1 teaspoon dried oregano
• 1 tablespoon minced garlic
• Salt and pepper to taste
• 4 slices of tasty cheese (or any cheese you enjoy)

For the burger:

  • 4 Bread rolls (wholegrain preferably)
  • Baby spinach leaves, washed
  • Tomato slices
  • Sliced red onion
  • Your favourite burger sauce (tomato, aioli)

Directions:

  1. Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice.
  2. Preheat grill for medium-high heat.
  3. Brush BBQ grate or fry pan with oil. Place mushrooms on the grill/pan, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of grilling.
  4. Assemble burger adding the mushroom, salad toppings and sauce.

Enjoy!




Musculoskeletal Australia (or MSK) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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