Portobello mushrooms with cashew garlic sauce


Portobello mushrooms are low in calories, are very good source of fiber, they contain many vitamins and minerals and a lot of water. They are an excellent source of copper which we need to keep our immune system strong and to produce red blood cells. Copper also helps carry oxygen through our body and keeps our nerves and blood vessels healthy. Portobello mushrooms contain 3 B-complex vitamins: riboflavin for healthy red blood cells, niacin for glowing skin and healthy digestive and nervous systems and pantothenic acid which aids in the release of energy from the food we eat. These mushrooms also contain potassium which is great for nerve and muscle function, phosphorus that is needed for strong bones and selenium, an antioxidant that helps form DNA. Cashews are a great mineral source containing copper, manganese, magnesium, phosphorus, zinc and vitamin K. Cashews have no cholesterol and contain a smaller amount of fat (good fat) than most other nuts.

The cashew sauce is a great healthy alternative to the store bought cheesy sauces full of not so healthy ingredients. It can be used for anything. I also pour it over pasta, steamed or raw veggies, rice, potatoes, fish and chicken. And kids love it too! Just remember, it is better to use it cold as it changes consistency when warmed. If you have a leftover sauce, store it in a fridge, it tastes even better the second day.


2 cups of raw unsalted cashews

2 cups of water

1 clove of garlic

lemon juice from half a lemon

1/2 teaspoon of salt


It's best to soak the cashews prior to making the sauce as it makes the sauce creamier.  I usually soak them for about 2 hours in hot water. Drain the water and put all the ingredients in a blender, blend until smooth. Add more water if it is too thick. Give it a taste, you might want to add more salt or more lemon if you prefer. You can also add some pepper as well and even another clove of garlic if you desire stronger taste.  I make everything quite mild and less seasoned since my kids prefer it that way.

Ingredients to make the mushrooms

as many Portobello mushrooms as you want

2 tablespoons of cooking oil

salt and pepper


In a saucepan heat the cooking oil, add washed mushrooms, salt and pepper and saute over lower heat for about 5 to 8 minutes on each side or until tender. If you prefer, you can add minced garlic once your oil is heated and saute the garlic and mushrooms together. Again, I skip the garlic because of my kids and because the sauce already has quite a bit of garlic.

It can be served as a main dish with potatoes, veggies, rice or as a side dish with meat, chicken, fish, whatever you desire. Enjoy!