Creamy Polenta With Balsamic-Braised Mushrooms
I can eat creamy polenta any time of year, at any meal! Besides, it’s a great source of fiber and protein. I like it with eggs, beans or fish but you can’t go wrong with this as a side dish. Adding savory mushrooms - any kind will do - offer micronutrients like selenium and may play a role in cognitive protection.1 This recipe can be customized to use any fresh herbs you like such as sage, thyme, rosemary, parsley, and/or tarragon, and your favorite mushroom mix. This recipe is gluten-free, lactose-free, and low FODMAP.
Prep Time: 15 minutes
Cook Time: 20 minutes
Serving size: 6
- 1.5 cups corn grits (aka polenta)
- 1 cup plain Lactaid free milk or dairy-free milk
- 3.5 cups water (can use ½ low-sodium veggie stock for extra flavor)
- 1.5 Tbsp. healthy butter substitute
- 1.5 tsp sea salt
- 1.5 lbs mixed mushrooms (such as shiitake, oyster, and crimini), wash and roughly chopped
- 1.5 tsp rosemary
- 1.5 tsp thyme
- 1.5 Tbsp extra-virgin olive oil
- 1/3 cup balsamic vinegar
- 1 tsp ground black pepper
- ½ cup parmesan (can omit if dairy-free)
- In a large pot, bring water (optional veggie stock) to a boil. Lower heat and add polenta in slowly, whisking to avoid sticky clumps.
- Turn heat to very low and cook for about 3 minutes, stirring occasionally. Whisk in dairy-free milk and cook for 2 minutes more, stirring occasionally, until creamy and liquid is absorbed. Turn off heat and cover for 1-2 minutes.
- Heat olive oil on medium-high heat in a large pan. Add sliced mushrooms, salt, and pepper, and sauté for about 4 minutes.
- Mix in herbs and balsamic, and cook uncovered for 5-7 minutes more.
- While mushrooms are cooking, add butter substitute to polenta and mix well. Add optional parmesan and mix until melted.
- Spoon polenta in a bowl and ladle mushrooms and sauce over top. Optional garnish with fresh herbs and additional seasoning.
- L Feng. The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore. Journal of Alzheimer's Disease, vol. 68, no. 1, pp. 197-203, 2019. http://dx.doi.org/10.3233/JAD-180959. Accessed 2/2/2020.
- calories: 210
- carbohydrates: 33g
- fat: 5g
- fiber: 2g
- potassium: 88mg
- protein: 5g
- saturated fat: 1g
- sodium: 86mg
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
Do you live with any sleep disorders (eg. insomnia, RLS, sleep apnea) in addition to IBS?