When I started this blog, and began flipping through my inner Rolodex of hypothyroidism- friendly recipes (i.e. full of thyroid-loving nutrients, gluten-free, health-conscious, and most of all, scrumptious), these stuffed shrooms were one of the first to come to mind. This recipe, you see, is based on a key ingredient that our thyroids love: MUSHROOMS. You can read more about it in The Breakdown (below)– a feature I include here with all my recipes– but the primary thing that makes mushrooms so good for those of us with hypothyroidism is SELENIUM.
Selenium is one of the key nutrients for thyroid health, and mushrooms happen to be one of the top 10 foods highest in selenium.
So how does selenium work with the thyroid? This great article by Marcelle Pick at Women to Women does a great job of explaining it in approachable language. I highly recommend you read it but here’s a teaser of what Pick has this to say about the thyroid and selenium:
“[Selenium] reminds us how vitally important our diets are to our overall health and well-being….In addition to assisting with the production of thyroid hormones, selenium is also critical in the regulation of thyroid hormonal levels. Several of the enzymes arranged around selenium are key factors in assuring that thyroid hormone levels remain balanced.”
She goes on to explain how selenium and iodine are natural partners, and deficiencies in either should be avoided. How do we do that? Well, diet. Like these rocket and ricotta stuffed mushrooms. Promise, they won’t hurt a bit. This is one of my favorite appetizers in the world.
I came up with this recipe in 2010 when I was doing the low-carb thing and have been making them ever since. Now, I pass them on to you, and just in time for your holiday gatherings and parties.
Sherried cremini mushroom caps are filled with a cloud-like dollop of ricotta and Parmesan cheeses, and flecked with sauteed arugula (rocket), garlic, and Parmesan. It’s a simple and satisfying flavor profile that highlights what I like to strive for when developing recipes: amplifying the flavors of natural, quality ingredients. Usually, I build them ahead of time and as guests arrive (or as I arrive at the party), toast them under the broiler until warm and golden, then watch each warm and juicy mouthful disappear.
When I tested and photographed these, half a dozen or so may or may not have disappeared into my mouth. At least they were consumed in good conscience. Check it out:
The Breakdown
- Just 1 cremini mushroom provides 7% DV of selenium, a nutrient important to the production and regulation of thyroid hormones.
- 1/2 cup of ricotta cheese contains 84% RDI for Tyrosine, 30% DV of Selenium, 11% DV of Zinc, and 10% DV of Vitamin A, all of which are key thyroid supporting nutrients.
Rocket and Ricotta Stuffed Mushrooms
These stuffed mushrooms are low-carb, gluten free, and hypothyroid friendly, but forget about all that-- they're scrumptious! Makes a great party appetizer and can be made ahead. Btw, Rocket is just another (more fun) name for arugula : )
- Prep Time: 20m
- Cook Time: 20m
- Yield: 18 shrooms
- Category: Starts & Snacks
Ingredients
- 18 medium cremini mushrooms, 1 ½ -2 inches in diameter
- 2 knobs of ghee or butter, divided
- 2 medium cloves garlic, minced
- 2 1/2 oz finely chopped arugula (about 1 ½ cups)
- 1/2 c ricotta con latte or whole milk ricotta
- 1/4 c plus 2 T. freshly grated parmesan cheese
- Fine sea salt and freshly ground pepper, to taste
- 2 T. cooking sherry
Instructions
- Clean mushrooms, removing any visible soil with a clean, damp cloth. Remove and finely chop mushroom stems and set aside.
- In a large non-stick skillet melt a knob of ghee or butter over medium-high heat. Add chopped stems and garlic and sauté until fragrant and toasty, 2 – 3 minutes. Add arugula, sprinkle with salt and pepper, and sauté until wilted.
- Remove from heat and scrape into small mixing bowl. Add ricotta, ¼ cup parmesan, and season to taste with salt and pepper—I usually add a hefty pinch of sea salt and a generous amount of freshly ground pepper. Taste and adjust seasoning, and set aside.
- Wipe skillet clean and return to medium-high heat. Add remaining knob of ghee or butter and add mushroom caps with the hole facing up. Season lightly with salt and pepper, add a tablespoon of sherry, and cook until liquid has evaporated and tops are golden, about 5 minutes. Flip mushrooms over and add another tablespoon of sherry to skillet. Cook until liquid has evaporated and mushrooms are golden brown and beginning to soften.
- Place mushroom caps, evenly spaced, on a baking sheet. Use a small spoon to mound the filling into the caps. Top with remaining Parmesan cheese. Note—you can refrigerate the mushrooms at this point until you’re ready to serve them, up to 1 day in advance.
- PLACE OVEN RACK IN LOWEST POSITION, and turn oven to broil. Broil until golden on top and heated through, 5 – 7 minutes (or longer if they’ve been refrigerated). Serve warm.
NOTES
- Depending on the size of the mushrooms you may end up with a bit of leftover filling. One of my favorite ways to use this up is with a delicious version of "Eggs on Cheese Toast." Toast a slice of gluten free bread, warm the leftover filling in the microwave, and spread on toast. Top with a fried egg and enjoy!
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