A simple, healthy all vegetable meal. Paleo-friendly, vegan, gluten-free.

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  • Preparation Time

    10 minutes
  • Cooking Time

    10 minutes
  • Difficulty Rating

    1
  • Health Level

    4-5*
  • Serves

    2

Ingredients

  1. 2 jumbo mushroom caps (e.g., portobello)
  2. ¼ cup tomato sauce
  3. ⅓ red sweet bell pepper
  4. ⅓ yellow onion
  5. 1 roma tomato
  6. 1 oz / 30 g (¼ cup) mozzarella-style vegan shreds or Easy Vegan Cheese*
  7. 1 Tbsp / 4 g fresh chopped herbs (e.g., basil, oregano)
  8. ½ tsp / 2½ ml olive oil

Directions

  1. Preheat oven to 400°F / 200°C. Brush or mist baking dish with oil.
  2. Remove the stems from the mushrooms, and use a spoon to remove the gills.
  3. Pour the tomato sauce on both mushrooms.
  4. Dice the vegetables and sprinkle on top of the sauced mushrooms.
  5. Sprinkle the cheese and herbs (if desired) on top.
  6. Bake until hot and bubbly, about 10 minutes.
Serving size: 1 mini-pizzaExchanges per Serving: ½ Carb, ⅓ Protein, 1 Fat, 1 Veg

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Comments 19

    • Profile photo of ossie-sharon

      Hi, hayladarla. That’s fine. Just use your allotted exchanges for the day as the framework, and match up the recipes’ “Exchanges per serving.” You can see your exchanges by clicking on the “Exchange mode” icon in the toolbar above your menu.

    • Profile photo of ossie-sharon

      Hi, cjhall. Absolutely! The following are the approximate translations for calculations:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat
      The program is quite low-carb – about 45% of energy from carbohydrates, less from available carbohydrates if selecting unrefined options.

  1. Profile photo of shw333

    Wow, that’s a lot of food a day. I had bariatric surgery and my stomach can’t hold this much food. I find carbs make me hungry and have been trying to limit them to under 100 grams of carbohydrates a day, usually under 50. I eat 60 Grams of protein, and up to 75 grams of fat on most days. Fat seems to keep me from craving sugar. Yesterday I had the 2 sl of gluten free bread and my sugar cravings returned. I’ve been on the Whole 30 diet recently but miss the bread.
    Do you have any suggestions for me?

    • Profile photo of ossie-sharon

      Hi, shw333. If you change the weight in your profile to 180 lbs, you will get a little less food, which may help. An alternative is to reduce the starchy carbohydrates “manually” – simply eat half or none of what is on the menu. I wouldn’t recommend giving up on bread entirely, though, because missing it may lead to binges in other areas.

    • Profile photo of ossie-sharon

      Hi, Ruby. You can see how many exchanges are allotted to you each day by clicking on “Exchange mode” in the toolbar above your menu, and scrolling down to the end to see the totals. The translation to grams is as follows:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat
      To save you some time, I can tell you that this program will start you off with approximately 250 grams of carbohydrates, 110 grams of protein, and 85 grams of fat. These amounts will gradually decrease as you lose weight, until you reach your goal.

    • Profile photo of ossie-sharon

      Hi, Patricia. No worries – we heartily recommend bananas. As for stir-fries, they are great, too. Just be sure to use a healthy oil – olive oil is generally a good idea, especially for animal foods or mixed dishes, but you can use coconut oil or butter for plant-based dishes like rice and vegetables.

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