Immune-boosting  caramelized maitake mushroom and red onion sliders

Summertime is here in Florida, which means at some point it’s a guarantee you’ll find yourself poolside barbecuing with family and friends. The summer days here in Miami can be brutally hot so my goal is to create a delicious and satisfying meal that is also light and refreshing!

When I think of summer one of the first foods that comes to mind is hamburgers because  Americans love their sliders!  But sadly the unhealthy norm is to wedge a heavy piece of factory farmed meat that’s topped with cheese in between two thick slices of white bread and perhaps there’s lettuce, tomato and onion in there, but it’s often an afterthought.

So naturally I feel compelled to provide a healthier spin on the traditional hamburger. So before you reach for that hamburger bun and cheese, check out this simple recipe to breath new life and nutrition into your summer.

In my opinion there’s a much healthier, nutritious, and delicious way to enjoy a slider. I promise this dairy-free, gluten free and grain-free slider recipe will not only thrill your friends/family with any dietary limitations, but will also satisfy the cheese and hamburger bun lovin crowd, while helping their waistline! And it’s not complicated at all!

So what makes my sliders so special and immune- boosting ?!?!

MUSHROOMS!!!

It’s unfortunate that mushrooms are often neglected because their nutritional and medical properties are actually quite astounding. Mushrooms are full of proteins, vitamins, minerals, amino acids, antibiotics and antioxidants. And this my friends is why I am giving them the attention they so deserve! Two points of caution before I begin:

1) Some produce such as onions, hard squash, avocados, oranges I buy conventional to save some money, but it’s very important to always buy organic mushrooms as they absorb and concentrate whatever they grow in. This absorbency comes in handy for cooking, but it means that any air and water pollutant surrounding and coming in contact with growing mushrooms is concentrated within them.

2)Mushrooms can be dangerous ! There are so many that are poisonous and inedible. Don’t ever try to pick your own and only buy from a trusted source or any local supermarket.

Why should you be eating mushrooms?

-They’re an excellent source of Vitamin D because just like humans, they produce this vitamin when in sunlight.

– Ergothioneine, a powerful antioxidant boosts immunity and protects from free radicals.

-They contain natural antibiotics, comparable to penicillin, that prevent microbial growth and fungal infections.

-Good source of iron and natural method for preventing anemia.

-Rich source of calcium that promotes bone health and regulates the absorption of iron from the mushrooms.

-Effective in preventing breast and prostate cancer due to the presence of Beta-glucans and conjugated linoleic Acid, which both have anti-carcinogenic effects. Linoleic acid can aid in the suppression of the negative effects of excess estrogen, one of the prime causes for breast cancer in women. Beta- Glucans have been found to inhibit the growth of cancerous cells in cases of prostate cancer.

-An ideal food for diabetics as they have low levels of carbs, high protein content, no fat, no cholesterol and a high water and fiber content. Certain compounds in mushrooms help with the proper functioning of the liver, pancreas and endocrine glands, which promote the formation of insulin and its proper regulation in the body.

-An essential food for vegetarians as mushrooms have a significant amount of  selenium, an important mineral primarily found in animal protein. Selenium promotes bone, teeth, hair and nail strength and also is an antioxidant that boosts immunity and combats free radicals.

As you can see the health benefits are amazing!!!!

Why have I specifically selected Maitake and Shitake mushrooms for this recipe?

1)Maitake are also known as “hen of the woods” because they grow in big clusters resembling the fluffed tail feathers of a nesting hen. Nowadays they can be found dried or fresh in Japanese markets, gourmet foods stores, or upscale supermarkets. In addition to the anticancer, antiviral and immune-system enhancing effects of mushrooms, the maitakes are known for their positive effect on high blood pressure and regulation of  blood sugar levels.(1) Studies have shown that particularly maitake and shitake mushrooms have high levels of potassium.  The high potassium content in these mushrooms can act as a vasodilator thus reducing blood pressure as the tension in blood vessels is released. Potassium also elevates the blood and oxygen flow to the brain therefore linking it to improved cognitive function as neural activity is activated.(2)

2)Research studies detailed in this interesting article (3) show how 100 grams of Maitake mushrooms can contain more than 2000 IU of Vitamin D through controlled exposure to sunlight! And even more impressive were the shitake mushrooms which after exposure to controlled UV treatment skyrocketed from 100 IU/100 grams to almost 46,000 IU/100 grams, that’s incredible.(4) If you suffer from a vitamin D deficiency you may want to go to the store, buy some shitake or maitake mushrooms, set them in the sunlight and eat away!

3)Macrophages (white blood cells) are produced by the beta glucans present in maitakes. Tumor cells are eliminated by macrophages, which in turn increase the effectiveness of chemotherapy thus giving these mushrooms cancer- fighting benefits. Maitake’s even promote weight loss since they’re low in calories and high in fiber, which can increase satiety and feelings of fullness. In a two-month study, 30 over weight participants lost an average of 7 to 13 pounds after ingesting maitake’s daily without altering any other part of their diet.(5) That’s pretty astounding.

4)Shitake’s have anti-tumor properties due to the presence of lentinan,which has been used to treat stomach cancer. Lentinan, a polysaccharide, has been shown to treat gallstones, ulcers, anemia and protect the liver. Another noteworthy scientific study in Japan entailed giving mice suffering from sarcoma shitake extract. Six of the ten mice had complete tumor regression. And once a higher intensity shitake extract was administered, all ten mice had complete tumor regression.

IMMUNE-BOOSTING CARAMELIZED MAITAKE AND RED ONION SLIDERS WITH HORSERADISH DIJON MUSTARD

Now finally to the recipe! Lets start with the sliders….

These sliders are flavorful and simple to make! In addition to olive oil, and black pepper, all you need is these five ingredients: Smoked Paprika, Ground Cumin, Fresh Garlic, Fresh Parsley and whole eggs.

I personally only use grass fed beef. This is one of my favorite brands thats reasonably priced at my local whole foods market. I could go into the benefits of grass fed beef, but that’s for a whole other blog post!

Add the ground beef, spices, eggs, olive oil, chopped garlic and parsley in a bowl. Mix until well combined.

The secrets to a moist and juicy burger:

Butter!
When forming the patties insert a cold slice of butter or moistening agent of preference ( mayo, full-fat greek yogurt)  into the center of the patty. This adds healthy fat and ensures you have a juicy slider.

Broiling!
This is super easy technique for cooking burgers at home. The intense, direct heat gives the meat a flavorful crust on the outside while sealing in juices. Set your oven rack in the top position and preheat your broiler to its highest setting. Next, season your patties, and place on the broiling pan. In the oven, the tops of patties should be positioned 3 to 4 inches below the heating elements or flame. Broil for 3 minutes until the top is well browned then flip patties and continue to broil until your burgers reach desired temperature.

No Salt! well just until cooking time..
Only add salt to the exterior of the sliders right before you broil them.This will create a looser more tender slider.

Now for the immune boosting topping…..

Saute the sliced red onion in a skillet on low-med heat until caramelized. As the red onions cook you can push them to the side of the pan and saute minced shallots and garlic in the pan. Combine the onions and shallots once they are golden in color and continue sauteing on low heat.

Add the chopped maitake and shitake mushrooms to the skillet and mix until evenly distributed

Add the dried tarragon, fresh thyme, salt, pepper and red wine vinegar. You can add in a small amount of butter for more flavor. Saute on low heat until flavors combine. And its ready!

Remove the sliders from the oven, top with the red onion and mushroom mixture and you can serve it with horseradish dijon mustard! This tastes even better than it looks!!

I prepared Cauliflower Tots as a side dish for my slider. Thats a recipe for another blog post! But if you’re looking for a gluten-free, dairy free and lower glycemic index side dish, I recommend these!!

Immune boosting caramelized maitake and red onion sliders with horseradish dijon mustard

Prep time: 25 minutes
Cook time: 35-40 minutes
Total Time: 1 hour, 5 minutes
8 Servings

Sliders:
3 pounds, grass fed beef
2, whole eggs, whisked
1 tbsp, olive oil
1 tbsp, paprika
1 Tbsp, Cumin
Ground Pepper, to taste
½ bunch fresh parsley, chopped
3-5 cloves fresh garlic, chopped
Salt, to taste, add to exterior of formed patties
Butter, cold slices for middle of patties (optional)

Combine all ingredients except salt and butter.  Form into patties with a slice of butter in the middle.  Place on a greased baking pan. Set your oven rack in the top position and preheat your broiler to its highest setting. Broil for 3 minutes until the top is well browned then flip patties and continue to broil until your burgers reach desired temperature.

Maitake, shitake and onion topping:
6-8 ounces or one package, maitake mushrooms
6-8 ounces or one package, shitake mushrooms
2 large, red onions
2-3, small shallots
2-3 cloves garlic, minced
¼- ½ cup, red wine vinegar (depending on taste preference)
½ bunch, parsley
1 tbsp, fresh or ground thyme
1 tbsp, fresh or ground tarragon
**Olive oil or butter for sauteing

Saute the sliced red onion in a skillet on low-med heat until caramelized. As the red onions cook you can push them to the side of the pan and saute the minced shallots and garlic in the pan. Combine the onions and shallots once they are golden in color and continue sauteing on low heat. Add the chopped maitake and shitake mushrooms to the skillet and mix until evenly distributed. Add the dried tarragon, fresh thyme, salt, pepper and red wine vinegar. Saute on low heat until flavors combine.

***Don’t be afraid to add a larger quantity of any of the ingredients listed above for the sliders or mushroom topping. I use these measurements as a guideline but season according to your taste preferences. Personally, I may double the spice and herb amounts as I am heavy handed with spices because they impart such a rich flavor.

Horseradish Mustard:

4 tablespoons prepared, Horseradish
1 cup, Dijon mustard ( can also use a 1/2  cup of two different types of mustards)
Juice from 1 lemon (optional)
sea salt and ground pepper

In a small bowl, stir together dijon mustard, horseradish and lemon juice. Season with sea salt and ground pepper.Remove the sliders from the oven, top with the red onion and mushroom mixture and serve with horseradish dijon mustard!

Enjoy!!