Portobello mushrooms: 200 g (2 large caps), Quinoa: 50 g (1/4 cup, uncooked), Spinach: 60 g (2 cups, chopped), Sun-dried tomatoes: 20 g (2 tbsp, chopped), Pine nuts: 15 g (1 tbsp), Feta cheese: 30 g (2 tbsp, crumbled), Garlic: 6 g (2 cloves, minced), Olive oil: 10 ml (2 tsp), Balsamic vinegar: 5 ml (1 tsp), Italian herbs: 2 g (1 tsp), Nutritional yeast: 5 g (1 tbsp), Black pepper: To taste, Salt: To taste, Fresh basil: 5 g (1 tbsp, chopped, optional for garnish)
1. Preheat oven to 200°C (400°F). Remove stems from 200 g portobello mushrooms and brush caps with 2 ml olive oil, season with salt and black pepper. Place gill-side up on a baking tray and roast for 10 minutes. 2. Meanwhile, cook 50 g quinoa according to package instructions, set aside. 3. In a skillet, heat 5 ml olive oil over medium heat. Add 6 g minced garlic and sauté for 1 minute. Add 60 g chopped spinach and cook until wilted. Stir in 20 g chopped sun-dried tomatoes, 2 g Italian herbs, 5 g nutritional yeast, and cooked quinoa. Season with salt and black pepper, then remove from heat. 4. Spoon the quinoa-spinach mixture into the roasted mushroom caps. Top each with 15 g crumbled feta cheese and 7.5 g pine nuts. Drizzle with 5 ml balsamic vinegar and the remaining 3 ml olive oil. 5. Return to the oven and bake for 8-10 minutes, until the mushrooms are tender and the cheese is slightly golden. 6. Garnish with fresh basil if desired and serve warm.
These Stuffed Portobello Mushrooms are a nutrient-dense, plant-forward meal designed to support women’s health during menopause. Quinoa and pine nuts provide plant protein, magnesium, and iron, supporting muscle maintenance, energy production, and bone health. Spinach and sun-dried tomatoes are rich in vitamin K, folate, and antioxidants such as lycopene and lutein, which help reduce oxidative stress, support eye and cardiovascular health, and promote healthy cell function. Portobello mushrooms offer selenium and B vitamins, which are important for immune support, cognitive function, and hormone metabolism. Feta cheese adds calcium and vitamin D for bone strength, while olive oil delivers heart-healthy monounsaturated fats and vitamin E, supporting hormone production and skin health. Nutritional yeast is a source of B vitamins, including B12 (if fortified), which is essential for nerve health and energy. The combination of fibre from vegetables, quinoa, and nuts supports digestive health and blood sugar balance. Italian herbs and balsamic vinegar add polyphenols and anti-inflammatory compounds, while fresh basil provides additional antioxidants. This meal is a delicious, balanced, and science-backed choice for supporting bone health, heart health, cognitive function, and overall vitality during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
