One of the main complaints that I have been getting from my friends who want to go gluten-free and vegan is that they don’t feel like they are completely full or satisfied. When someone tells me this I direct them toward a ‘bowl‘.

These have become largely popular and are jam packed with every kind of goodness you could have in a single serving. You can also serve bowls with a bed of quinoa or kale to make it even more filling.

Portobello mushrooms are my answer. I feel so full when I eat one. They are so huge and only contain 19 calories per mushroom. This Portobello mushroom will keep you full and it’s so easy to prepare for a large number of people or just yourself. It makes fore great leftovers too.

Portobello Mushrooms

Portobello mushrooms are incredible they are low calorie, fat free and packed with Vitamin D. Portobello mushrooms are filled with copper which you need to form connective tissue in your body. It can help you produce energy and antioxidants. It is packed with vitamin B-6 which helps your bodies metabolism. Since your body doesn’t store B-6 in your body it is important for you to resupply your body with it through diet.

Garlic cloves

Garlic cloves are filled with antioxidants. They can also help strengthen your cardiovascular system. They do this by lowering high cholesterol, high blood pressure and have the ability to harden your arteries. They actually make our body produce a gas which can expand our blood vessels. Garlic cloves can do this because of our bodies reaction to this food through our red blood cells. They are filled with anti inflammatory compounds. Garlic is an easy insert into anyone’s diet and can do so much for our heart.

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Republished with permission from

Italian Portobello Mushroom Bowls Vegan gf.


Serves: 2-3

Prep Time: 15 minutes

Cook Time: 8- 10 minutes


  • 2 large portobello mushrooms (stem removed and cleaned out the inside)
  • 3 garlic cloves, peeled and minced
  • 1 shallot, sliced
  • 1/4 cup of of sun-dried tomatoes (with oil is fine) sliced
  • Olive oil
  • 1 tablespoon of capers
  • Salt and pepper
  • Fresh oregano – a few sprigs
  • Fresh parsley


  1. Heat a drizzle of olive oil in a large sauté pan.
  2. In the meantime, remove the stem and scrape (with a spoon) the inside black area of the mushrooms.  Wash really well and then pat dry.  Cube the Portobello’s.
  3. Add you shallots to the heated pan and cook for a minute then add the garlic.
  4.  Cook over medium heat and stir constantly.
  5. Then after about a 1 minute add your Portobello mushroom cubes, sun-dried tomatoes, capers and salt/pepper.
  6. Cook for about 6 minutes or until the Portobello is fully cooked through.
  7. Add your oregano and parsley.  Taste and adjust seasonings.  Serve while hot.  (I served this with a large side of steamed kale.  Would also pair well with rice or quinoa.)



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