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Healthy Recipes

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Stir Fry Portobello Salad

Forget the steak salad and give your greens a healthy makeover with mushrooms. Portobellos are great for Asian stir-fries like this and add a meaty flavor and texture that's great for transitioning to a healthier plate. By limiting red and processed meats you'll lower your risk for heart disease and colorectal cancer. Plus you'll have more room for cancer-fighting vegetables!


1 Tbsp. peanut oil, divided
1 carrot, sliced thin diagonally
1 red bell pepper, chopped coarsely
1 cup fresh snow peas (frozen may be substituted)
Sea salt and freshly ground pepper to taste
4 Portobello mushrooms, sliced into 1/2 inch strips
1 clove garlic, minced
2 Tbsp. low-sodium soy sauce* (be sure to use fermented organic non-GMO soy sauce)
1 tsp. organic sugar or raw honey (optional)
1/4 tsp. sesame oil
1 tsp. fresh ginger, grated
1 package of your favorite salad mix, about 4 cups packed
2 tsp. sesame seeds, toasted

3 Tbsp. rice vinegar
1 1/2 tsp. low-sodium soy sauce*
1 1/2 Tbsp. sesame oil
1 tsp. fresh ginger, grated
1 small clove garlic, minced
Freshly ground pepper to taste

*To make your own healthier soy-free soy sauce substitute, see:

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)


1. Heat 1/2 tablespoon peanut oil in large skillet or wok over medium heat. Add carrots and cook 2-3 minutes, tossing and stirring. Add red pepper, snow peas, and salt and pepper and continue to toss and cook an additional 2-3 minutes. Remove from pan and set aside.
2. Add the remaining 1/2 tablespoon peanut oil, using the same pan. Add Portobello strips and garlic and stir fry to desired doneness. Reduce heat to low and add soy sauce, sugar (or honey), sesame oil and ginger. Mix and toss quickly to coat the Portobello.
3. Turn off heat. Add the cooked veggies back in and give mixture another quick toss.
4. Place salad mix on 4 plates. Drizzle with dressing. Divide the Portobello/veggie mix; place on top of salad.
5. Sprinkle with sesame seeds and serve.


1. Place all ingredients in mixing bowl. Whisk thoroughly until fully combined.
2. Let stand for 15 minutes to allow flavors to mingle. Whisk again before serving.

Makes 4 servings.
Per serving: 122 calories, 5 g total fat (1 g saturated fat), 21 g carbohydrates, 6 g protein, 5 g dietary fiber, 394 mg sodium

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.