Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Portobello Sausage with Eggplant and Umeboshi Paste

You can use portobellos as a delicious meat alternative. This portobello sausage with eggplant, umeboshi, almonds, and pumpkin seeds is packed with flavor.


61% 23/26/52 
Ω-6 (LA, 11.2g) : Ω-3 (ALA, 0.1g) = 106:1

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender or shredder
  • dehydrator or oven

Type of preparation

  • dehydrate
  • chop or grind
  • food preparation without heating
  • soak
  • blend
  • meld
  • season to taste
  • marinate


  1. Soaking — can be done overnight
    Soak the almonds and pumpkin seeds for 8–12 hours.

  2. For the portobello sausage
    In a large bowl, whisk together olive oil, nama shoyu, umeboshi paste, and apple cider vinegar. Toss in mushrooms and eggplant and allow to marinate 15–20 minutes.

  3. Process almonds, pumpkin seeds, and coriander in food processor into small pieces; do not overprocess. Transfer mixture to a large bowl.

  4. Process marinated mushrooms and eggplant with scallions, garlic, and parsley in food processor until chunky; add to bowl with almonds and pumpkin seeds. Stir mixture until ingredients are well combined and season with salt and pepper.

    Season with salt and pepper according to taste, but always try to use as little salt as possible.

  5. Prepare the portobello sausage
    Shape mixture into patties or balls and place on dehydrator screens. Dehydrate 8–12 hours, until crust forms on the outside.

    According to the author, this recipe should make about 20 to 25 sausage patties, enough to serve five people.

    If you don’t have a food dehydrator, you can gently dry the sausage using your oven at the lowest setting with the door propped open.

Nutritional Information per person Convert per 100g
2000 kcal
Energy473 kcal23.6%
Fat/Lipids40 g56.9%
Saturated Fats5.1 g25.5%
Carbohydrates (inc.dietary fiber)18 g6.5%
Sugars5.2 g5.7%
Fiber8.9 g35.7%
Protein/Albumin20 g39.7%
Cooking Salt (Na:390.5 mg)992 mg41.3%
A serving is 213g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinManganese, Mn 2.3 mg115.0%
ProtTryptophan (Trp, W) 0.28 g113.0%
FatLinoleic acid; LA; 18:2 omega-6 11 g112.0%
MinCopper, Cu 1.0 mg104.0%
ElemPhosphorus, P 621 mg89.0%
VitVitamin E, as a-TEs 10 mg86.0%
VitVitamin K 61 µg82.0%
ElemMagnesium, Mg 291 mg78.0%
ProtThreonine (Thr, T) 0.61 g66.0%
ProtPhenylalanine (Phe, F) 1.00 g64.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 11 g112.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.11 g5.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.28 g113.0%
Threonine (Thr, T) 0.61 g66.0%
Phenylalanine (Phe, F) 1.00 g64.0%
Valine (Val, V) 0.97 g60.0%
Isoleucine (Ile, I) 0.73 g59.0%
Leucine (Leu, L) 1.4 g56.0%
Lysine (Lys, K) 0.68 g37.0%
Methionine (Met, M) 0.27 g29.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 621 mg89.0%
Magnesium, Mg 291 mg78.0%
Sodium, Na 391 mg49.0%
Potassium, K 890 mg45.0%
Calcium, Ca 132 mg17.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 2.3 mg115.0%
Copper, Cu 1.0 mg104.0%
Zinc, Zn 4.0 mg40.0%
Iron, Fe 5.2 mg37.0%
Selenium, Se 11 µg21.0%
Iod, I (Jod, J) 8.6 µg6.0%
Fluorine, F 3.0 µg< 0.1%
Notes about recipe

You can use portobellos as a delicious meat alternative. This portobello sausage with eggplant, umeboshi, almonds, and pumpkin seeds is packed with flavor.

Portobello mushrooms: Portobello mushrooms belong to the Agaricus bisporus mushroom species and have a mild aroma similar to that of almonds. The stem yields to light pressure and the flesh turns light brown when a fresh cut is made. Portobello mushrooms thrive worldwide in fields and grassy areas and are harvested from June through October. They can be eaten raw but should not be confused with poisonous mushrooms like the deadly destroying angel (Amanita), Agaricus xanthodermus, or the Entoloma sinuatum.

Umeboshi paste: Umeboshi is a paste made from ume fruit pickled in sea salt and shiso and then dried. The paste is salty with fruity and sour notes. You can add it to salad dressings, dips, sushi rolls, and tofu and vegetable dishes. Umeboshi has been a fixture in Japanese cooking for centuries, where it is used as food and a naturopathic remedy. Additional information is available by clicking on the ingredient.

Soaking nuts and seeds: Nuts, grains, and seeds have notable levels of phytic acid which binds to minerals in the gastrointestinal tract and prevents these nutrients from being absorbed. If you consume large amounts of raw nuts and seeds, then soaking will improve your ability to digest them. Soaking and sprouting reduces the amounts of these enzyme inhibitors and increases the number of healthy enzymes. Phytic acid safeguards the seeds until germination, when it becomes available to the young plants. The author recommends soaking the almonds and pumpkin seeds up to 12 hours; you can use a shorter soaking time if you like.

Nama shoyu: Tamari and soy sauce both contain soy beans, water, and sea salt. However, in contrast to tamari, nama shoyu (also referred to as nama-shoyu or kijōyu, 生醤油) also contains wheat or rice and is unpasteurized. It is filtered at the end of the fermenting process instead of being heated, which is why we often use it in raw food recipes. Nama shoyu is rich in enzymes and is thought to have a fresher flavor. We don’t consider soy sauce to be raw. Soybeans are generally heated at the start of the production process to destroy phasin, which is toxic to humans.


Buying and storing eggplant: Ripe eggplants are plump and have a satiny, dark surface that gives slightly to pressure. Avoid eggplants that have brown spots or shriveled skin. The flesh of eggplants should be white with pale seeds. Specimens that have been stored too long or are overripe will have dark, discolored flesh with holes. Avoid storing your eggplant in the refrigerator for an extended length of time; this will cause brown spots to develop on the skin after a few days. Eggplants remain at their best when stored at temperatures between 10 °C and 12 °C. They will continue to ripen after harvest, so they should not be stored with apples or tomatoes.

Cleaning mushrooms: Clean dry mushrooms using a brush. Remove heavy dirt by washing the mushrooms under running water. Never wash mushrooms by soaking them in water as they will absorb the liquid. To prevent mushrooms from spoiling too quickly, store them in a place protected from heat and moisture.

Reducing salt and fat: We recommend using minimal amounts of salt and oil for health reasons. For additional information about this topic, please see our detailed book review of “Salt Sugar Fat” by Michael Moss. The relatively high salt content in this recipe is because of the soy sauce which has a 5–6 % sodium content.

Alternate preparation

Small mushrooms: You can substitute small white button mushrooms or brown mushrooms for portobello mushrooms.