Button Mushroom Tapas With Nuts and Green Fillings

When it comes to healthy snacking, nuts are always key. They’re rich in essential antioxidants and minerals which makes them a go-to healthy snack for a lot of us. Additionally, button mushrooms are not only low in calories but they also contain adequate amounts of Vitamin D- which is needed for calcium absorption.

According to a study published in the Journal of Functional Foods, mushrooms can also help to improve blood sugar which can help to manage conditions such as diabetes.

In regards to the dairy aspect of this recipe – yes, ricotta cheese does contain saturated fats. However, eating it in small amounts can provide you with calcium, protein and even omega 3 fatty acids.

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If you’re looking to enjoy a serving of calcium, omega 3 fatty acids, vitamin D and all the essential nutrients nuts can provide – the enjoy the below recipe courtesy of renowned food consultant Heleen Meyer.

Button Mushrooms With Ricotta, Nuts, and Greens


To Prepare

16 – 20 button mushrooms

5ml oil

1 cup spinach

½ cup fresh herbs, parsley, mint, coriander

¼ cup nuts*, finely chopped

¼ cup ricotta cheese

10ml lemon zest, finely grated

2ml ground cumin

salt and milled black pepper

  1. Preheat oven to 180°C.
  2. Brush mushrooms with olive oil, inside and out.
  3. Wilt spinach in boiling water, drain and finely chop.
  4. Transfer the spinach to a mixing bowl and add the remaining ingredients.
  5. Season with salt and pepper.
  6. Mix all filling ingredients together and stuff into mushroom caps.
  7. Bake for 15 – 20 minutes.

*use any preferred nut or a mixture of nuts such as almond, macadamia, brazil nuts, and pecan nuts

Want To Know More?

As we mentioned, nuts are a heavy source of vital nutrients that are essential to our well-being. That being said, which one should you select when you’re looking for a healthy snack? Click here to read all about our favorite, healthy nuts.