Mushroom and Spinach Nachos
- 1 tablespoon high heat oil (avocado, grapeseed)
- 1 red onion, thinly sliced
- 2 garlic cloves, minced
- 8 ounces mushrooms, sliced
- ½ teaspoon cayenne pepper or paprika
- ¼ teaspoon black pepper
- 2 cups baby spinach
- 1 cup pinto beans, drained and rinsed (if using canned look for BPA free. Best to get beans in glass or a pouch)
- Large bag tortilla chips
- 1 ½ cups shredded Monterey jack cheese (optional) or you can use vegan cheese sauce*
- 1 large jalapeno, seeded and minced (optional)
- Top with chopped green onions, tomatoes and avocado
- Preheat oven to 375 degrees
- Heat a large skillet over medium heat with a little high heat oil and add the onions and mushrooms. Cook for 10 minutes, stirring often.
- Add the garlic and cook for 1 more minute.
- Add the spinach, cover and lower the heat to low to allow the spinach to wilt. Once spinach is wilted, remove from heat.
- Place the chips on a large rimmed baking sheet and evenly spread the vegetable mixture over the chips.
- Top with beans, cheese or vegan cheese sauce and the jalapeno.
- Bake in the oven for 15-18 minutes, until everything is bubbly and golden.
- Top with green onions, tomatoes and avocado, if desired, and serve immediately.
*Vegan Cheese Sauce
- 1 cup sweet potatoes, peeled and diced
- ½ cup carrots, diced
- ¼ cup water
- ¼ cup nutritional yeast
- 2 tablespoons olive oil
- 1 teaspoon lemon juice
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
Boil potatoes and carrots for about 20 minutes until very soft.
Drain and add them to a blender with all remaining ingredients. Blend until smooth.
Spinach: Greens such as kale, spinach, collards, mustard greens, arugula, and chard have been shown to protect bones from osteoporosis, reduce inflammation, support a healthy gut, strengthen the immune system, protect cognition and supply a high amount of antioxidants. They are considered to be among some of the best cancer-preventing foods.
Mushrooms: Make sure to cook your mushrooms to increase digestibility, degrade a possible toxic compound found in raw mushrooms and release nutrients that are stored in their thick cellular walls. Mushrooms are a very good source of dietary fiber (beta glucan), and one of the only foods that can store vitamin D when exposed to the sun. They contain anti-inflammatory properties and are rich in minerals such as selenium (an antioxidant). Their high potassium content can balance out sodium in the body.
Tomato Sauce: A great source of lycopene that helps reduce the risk of cancer and heart disease and protects skin integrity. Cooking tomatoes in a healthy fat (such as olive or avocado oil) increases the amount of available lycopene that the body will absorb.
Zucchini: Nutrient-dense vegetable packed full of fiber and water that aids in digestive health. The insoluble fiber helps us stay regular and the soluble fiber is a “prebiotic” food for the good bacteria to promote a healthy gut. This vegetable’s high amount of zeaxanthin (a powerful antioxidant) also plays a role in preventing oxidative stress to reduce the risk of developing cancer.
Garlic and Onions: Considered prebiotics, meaning they feed the “good” bacteria in our gut and promote a healthy digestive system. Research supports that compounds in both garlic and onions, such as allicin, have antioxidant, anti-inflammatory, antimicrobial, and cardioprotective properties.
Italian Herbs: Contain a range of protective vitamins such as Vitamins A, C, and K, and are packed full of antioxidants that help reduce oxidative stress in the body. Such antioxidants are lutein, beta-carotene, and zeaxanthin, which are known to reduce the risk of cancer, prevent age-related macular degeneration, detoxify the body, improve digestion, reduce stress and support liver health.