The greatest part of Mother’s Day is being able to show her appreciation by giving her a simple gift from the heart – like breakfast-in-bed. Kids can easily help and the whole family can work together to make mom smile. The Mushroom Scramble Mug recipe says thank you, is super simple and is ready in only seven minutes!

Mushroom Scramble Mug

Ingredients

• Non-stick cooking spray
• 1 cup white button mushrooms, sliced
• 1/4 teaspoon salt
• Pinch freshly ground black pepper
• 1 whole egg
• 1 egg white
• 1 slice fat-free American cheese, torn in strips
• 1 tomato or red pepper, diced (optional)
• Whole wheat English muffin (optional)

Directions: Lightly spray the inside of a microwaveable mug with non-stick cooking spray, place mushrooms in mug and sprinkle with salt and pepper. Cover and microwave for 1 minute. Let rest 30 seconds and drain any excess liquid.

Add whole egg and egg white to mug and mix well with a fork. Add cheese and tomato or red pepper (if desired) and microwave for 1 minute, stirring halfway through. Let rest 30 seconds to allow eggs to finish cooking. Enjoy in the mug or on a toasted whole wheat English muffin.

How will you surprise mom this Mother’s Day?

I’ve always loved this holiday, especially since one of my lifelong friends hosts an annual Cinco de Mayo party to celebrate her heritage and pride. Her father was born and raised in Mexico and brings rich cultural traditions to the party even adding some American flair, like stuffing a colorful piñata with candy. He prepares the most delicious chicken enchiladas topped with Chihuahua cheese, guacamole, fresh flower tortillas and Spanish rice. The music of the Mariachi band is always playing in the background.

This year I still plan to celebrate in-style (with my sombrero, of course!) – but I’ve decided to bring a lighter meal option to the table that will taste just as great with half the fat and calories. By substituting the creamy chicken enchiladas with mushroom tacos, I will be able to enjoy a fresh tasting Skinny Girl Margarita with my meal!

Mushroom Tacos with Salsa Verde (Makes 8 servings)

Taco Ingredients:

• 2 Tbsp. Olive Oil
• ¼ lb. 85% lean ground beef
• ¾ lb. white button mushrooms
• ¾ lb. crimini mushrooms
• 2 cups julienne of sweet onions
• 1 Tbsp. minced garlic
• 4 Tbsp. ground chile pepper
• Salt and pepper if necessary
• Lime juice to taste
• 8 Corn Tortillas
• 1 cup shredded green cabbage
• 2 Tbsp. chopped cilantro
• 4 Tbsp. Cotija Cheese, grated

Avocado Salsa Verde Ingredients:

• 1 large, ripe avocado, peeled, pitted and cut in ½-inch dice
• 1/3 cup diced tomato
• 2 Tbsp. finely chopped onion
• ½ Tsp. seeded and minced Serrano chili
• ½ Tsp. minced garlic
• 1 Tbsp. lemon or lime juice
• 2 Tbsp. chopped cilantro
• 1/4 Tsp. sugar

Directions:

1. Heat a sauté pan over medium-high heat. Place ground beef in pan and cook; season with salt and pepper. Sauté for 3 to 5 minutes until golden brown. Chop mushrooms to approximately the size and texture of ground beef and sauté in a separate pan with 2 tablespoons olive oil for 3 to 5 minutes.
2. Combine mushrooms and meat and set aside.
3. Heat sauté pan used for ground beef over medium-high heat. Add onions and sauté until golden brown. Add garlic and cook until fragrant. Add the mushroom/beef mixture and ground chili pepper. Sauté 2 to 3 minutes, stirring. Adjust seasoning with salt, pepper and lime juice.
4. To serve, toss shredded cabbage with salt, pepper, lime juice and cilantro. Place 2 tablespoons of shredded cabbage on a tortilla, and top with 2 tablespoons of mushroom and beef mixture. Top with a generous tablespoon of avocado salsa, and sprinkle with Cotija cheese to taste.

 To make Avocado Salsa Verde: Combine all salsa ingredients and refrigerate for at least an hour.

For more great ideas, check out the Huffington Post slideshow: Cinco de Mayo Recipes: 10 Simple Nutrition Tricks For a Healthier Fiesta.

Last winter I added a handful of chopped mushrooms to Bolognese for added flavor and texture. Just last week, I added them to my favorite bucatini recipe. They crisped up beautifully with the pancetta and added a rich underlying umami flavor to the fiery tomato-based sauce.

This simple dinner has always been a family favorite and with its mushroom makeover, we came to love it even more. Not only do the mushrooms deepen the flavor, they also add a delicious chewy texture alongside the crispy pancetta. With a sprinkle of Parmesan it is the perfect weeknight meal.

Mushroom Bucatini

Ingredients:

• 1 pound linguine
• 5 ounces pancetta, chopped
• ¾ cup baby bella mushrooms, chopped
• ½ yellow onion, chopped
• 2 garlic cloves, minced
• 28 ounces crushed tomatoes, with juice
• 1 teaspoon kosher salt
• 1 teaspoon freshly cracked black pepper
• 1 pinch red pepper flakes, or more to taste

Directions:

1. Bring a large pot of salted water to a boil and cook pasta according to package directions.

2. In a large skillet warm the olive oil over medium heat. Add the pancetta and mushrooms and sauté until crispy, about 5 minutes. Remove from the pan with a slotted spoon and place on a plate covered with a paper towel.

3. Add the onion and cook until translucent. About 6 minutes. Add the garlic and red pepper and sauté for 30 seconds.

4. Pour in the tomatoes with their juices and add the salt and pepper. Add the reserved pancetta back to the pan. Simmer over medium-low heat until sauce is thickened slightly, about 10 minutes. Stir the drained pasta into the finished sauce, toss well, and serve!

MyPlate recommends half of the dinner plate be full of fruits and veggies. That’s right – half of what children (and everyone, really!) are supposed to eat are wholesome veggies like broccoli and squash and fruits, including bananas and apples. That does not include kid-favorites like hotdogs, french fries, mac ‘n’ cheese and chicken fingers.

Which leads to the question, “How do I get my kids to eat more veggies?” Here are two useful tips that can help:

1. “Sneaky Mom” – Use the “Sneaky Mom” technique by hiding veggies in your kids favorite dishes, like pizza, burgers and lasagna.

One way is by using the “swapability” cooking technique. Substitute mushrooms for a portion of a higher calorie ingredient, such as meat. You not only add an extra serving of vegetables to the plate, but you also reduce calories and fat in a meal.

The swapability technique is as simple as three-steps:

• Chop mushrooms to similar texture as meat, like ground beef
• Cook the chopped mushrooms
• Combine the cooked mushrooms with the meat

2. Make Cooking Fun – Involve your kids in the kitchen with the food preparation. Give them small tasks, such as washing fruits and veggies. Let them mix the salad or stir the sauce. When you have your kids help in the kitchen, it allows them to learn about nutrition and the foods they eat. Also, they’ll be more likely to try new foods they’ve helped make.

Feel free to share a comment below to let us know how you get your kids to eat more veggies!

For as long as I can remember, I’ve judged restaurant brunches on their eggs benedict. If eggs benedict is on the menu, without a doubt I order it. While traditional eggs benedict is almost always heavenly, I get even more excited if I spot a bit of a variation. Like crab cake eggs benedict because that’s as far as restaurants tend to go. They just don’t seem to get very creative with this brunch item, probably assuming, “Why mess with a wonderful thing?” While I generally agree with that sentiment, I’ll answer you why, “To make it even better!” And better comes from the addition of mushrooms. Enter Mushroom Lover’s Eggs Benedict.

There are many things that can take eggs benedict to the next level, but there are some essentials in my book. The English muffin must be replaced with a biscuit. I knew I’d be baking biscuits for my Mushroom Lover’s Eggs Benedict and decided to pack the biscuits full of crimini mushrooms to add to the flavor punch. Instead of laboring over a hollandaise sauce, I whipped up a simple mushroom sauce to top the benedict. I also replaced the ham with a layer of lightly sautéed kale for an added tangy touch. The egg remained the same, perfectly poached with a beautiful runny yolk.

You want your eggs benedict to be packed with an earthy flavor that brings comfort to your soul, making you feel right at home with your loved ones for the rest of your weekend afternoon.

Mushroom Biscuits (makes about 12):

• 1 tablespoon olive oil
• 8 oz chopped crimini mushrooms
• 2 2/3 cups all-purpose flour
• 1 tablespoon baking powder
• 1 teaspoon cream of tartar
• 1 teaspoon salt
• 1 teaspoon pepper
• 1/2 cup (1 stick) chilled butter, cut into 1-inch pieces
• 1 egg
• 1 1/4 cup milk

Benedict with Mushroom Sauce (makes 2 serving of benedict):

• 1 tablespoon butter
• 4 oz shiitake mushrooms, sliced
• 1 tablespoon marsala wine
• 3/4 cup milk
• 1 tablespoon all-purpose flour
• Salt and pepper
• 1 tablespoon vinegar
• 4 eggs
• 1 tablespoon olive oil
• 3/4 cup torn kale leaves
• 4 biscuits from above recipe

Mushroom Biscuits:

1) Sauté the mushrooms in olive oil over medium heat, until softened.

2) In a large bowl, whisk together the flour, baking powder, cream of tartar, salt and pepper.

3) Add the chilled butter into the flour mixture and work it into the mix with a pastry blender or your fingers, until the mixture resembles coarse sand.

4) In a separate bowl, whisk together the egg and milk. Add to the flour mixture and mix until it’s just incorporated.

5) Line a baking sheet with parchment paper. Scoop about 1/4 cup of dough and place on baking sheet. Continue placing dough about 2 inches apart.

6) Bake at 400 degrees for about 20 minutes, until biscuits are just turning brown.

Benedict with Mushroom Sauce:

1) Melt the butter in a saucepan over medium heat. Once melted, add the mushrooms and sauté until they’re softened. Stir in marsala wine, cooking for about 1 minute.

2) Add in milk and flour. Whisk vigorously until sauce thickens, about 2-3 minutes. Season with salt and pepper then remove from heat.

3) To poach eggs, bring water to a boil in a large skillet with vinegar. Crack eggs into two bowls (2 in each) and gently drop into water. Remove skillet from heat and cover. Let eggs cook for 5 minutes. Remove with slotted spoon to paper towel-lined plate.

4) Heat olive oil in small skillet. Put kale in skillet and sauté until wilting and a tiny bit crispy. Remove from pan.

4) Put 2 biscuits on each plate, flat side up. Top each with kale and a poached egg. Spoon mushroom sauce over the top.

Enjoy!

APRIL FOOLS’!

Did I get you? Okay, maybe that wasn’t the best prank ever, but here are a few fun ways to play “Gotcha” with your family AND sneak wholesome mushrooms into their meals while you’re at it. We think these recipes will have mushroom naysayers changing their tune from “Mushrooms?” to “MUSHROOMS!”

• Be sneaky with mushroom swaps. Get your family excited for a burger dinner and watch as they savor Mushroom Burgers, and then see if anyone can guess the secret ingredient.
• Prank ‘em with pizza. After your family has gobbled up slices of crowd-pleasing Mushroom Flatbread, reveal your April Fools’ practical joke and watch as they change their minds about mushrooms.
• Surprise with spruced up spaghetti. Serve this Almost Lasagna recipe, and shock your satisfied family with the secret ingredient: mushrooms.

These suggestions will pay off three-fold by leaving your family surprised, full on a nutritious meal and praising you for a successful (and tasty) April Fools’ trick. Leave a comment below to let us know how your family reacted!

Recently, I watched a well-known celebrity chef on a national television show advise people about the health benefits of brightly colored fruits and vegetables. She displayed an array of deeply-hued produce, and gushed about the nutrients that colorful fruits and vegetables offer.

Color counts but that’s not the whole story when it comes to produce, particularly vegetables.

Here are some tips to keep in mind:

(1) Eat A Variety of Fruits and Veggies

Research shows that eating at least 2 ½ cups of fruit and vegetables daily is linked to a lower risk of cardiovascular disease, including heart attack and stroke. Certain produce helps protect against some types of cancer, too.

Getting enough fruits and vegetables is a challenge for most of us, as fewer than 1 in 10 Americans meet the suggested daily intakes. To make meal planning easier, MyPlate, the government’s new symbol for healthy eating, advises filling half your plate with a variety of fruits and vegetables that offer an array of nutrients.

For example:

• Beans are rich in protein, a nutrient most vegetables lack, and they also deliver iron and zinc in levels similar to those in seafood, meat, and poultry.

• Citrus fruits, kiwi, and tomatoes are particularly rich in vitamin C.

• Sweet potatoes, carrots, and cantaloupe are packed with beta-carotene, which provides their bright orange hue, protects cells against damage, and serves as the raw material for making vitamin A in the body.

(2) Pale is Pretty

Consumers are often encouraged to eat brightly colored vegetables because they’re loaded with nutrients, but that gives white and tan vegetables short shrift.

No one vegetable or fruit is more nutritious or beneficial than another. Scientific research has proved that white and tan vegetables (and white fruits, such as bananas) are packed with valuable nutrients.

Here’s what white and tan vegetables bring to the table, and interesting ways I prepare them for my family:

Mushrooms: Mushrooms are the only source of vitamin D in the produce aisle. Vitamin D helps your body absorb calcium and is needed for strong bones and teeth. All mushroom varieties supply vitamin D, but growers can increase vitamin D levels by exposing mushrooms to ultraviolet light. One serving (about 4-5 white button or crimini mushrooms, or one portabella) of light-exposed mushrooms can provide close to 400 IU of vitamin D – that’s two-thirds of the suggested 600 IU everyone over the age of one needs daily.

In addition to being relatively low in calories, very low in sodium, and free of fat and cholesterol, mushrooms provide B vitamins, selenium, potassium, and more.  Mushrooms are packed with compounds that boost your immunity and may help protect against cancer.

I sauté sliced white button mushrooms to go with meat, chicken or fish, and I swear by portabello burgers on whole grain buns because they’re easy to make and delicious. I often swap half the meat in my favorite pasta, pizza, and burger recipes for chopped, sautéed mushrooms.

Cauliflower: Cauliflower contains antioxidants, vitamin C, the B vitamin folate, potassium, fiber, and anti-cancer compounds.

In spite of its many health benefits, cauliflower is not always an easy sell at the dinner table. Cauliflower has a strong taste, and it may take time for your family to fall in love with it like I have.

I roast cauliflower to bring out its sweetness and because it’s easy. Chop a head of cauliflower into bite-size pieces, place on a baking sheet, and coat lightly with olive oil. Cook at 400˚F until crisp-tender – about 15 minutes.

We also like pureed cauliflower. Cut up a head of cauliflower and steam it until very tender. Place in a food processor and blend with a bit of tub margarine, a tablespoon or two of milk, and grated Parmesan cheese.

Potatoes: Potatoes have been blamed for weight problems and a greater risk of type 2 diabetes, but it’s difficult to believe that eating spuds as part of a balanced diet is the cause of what’s ailing us.

Potatoes provide carbohydrate, fiber, potassium, and vitamin C. One medium potato has 110 calories, as long as they’re not fried or slathered in butter.

Stuffed baked potatoes are nearly a meal, and kids love them. Slice a medium baked potato in half lengthwise and reserve potato shells. Scoop out the inside and mash; mix with ½ cup low-fat cottage cheese, 1 cup chopped, cooked vegetables, and your choice of seasonings. Spoon filling into the potato shells and sprinkle with ¼ cup grated sharp cheddar cheese. Bake on a baking sheet for 10 minutes in 400˚F oven or until cheese melts.

Stir leftover mashed potatoes into soup to increase nutrition, boost vegetable intake, and create a creamy texture.

As a registered dietitian and mother of three, I’ve never met a vegetable I didn’t like. That goes double for the vegetables my kids will eat without a fuss, including the pale ones like mushrooms, cauliflower and potatoes!

Panini are Italian pressed sandwiches that come filled with just about anything your heart desires. This vegetarian version will satisfy even the biggest of appetites.  It’s filled with creamy caramelized onions and baby bella mushrooms that have been sautéed to perfection in an herb butter. It’s oozing with Swiss cheese and has a big crunchy exterior thanks to the Pan Bigio bread. It’s a stellar lunch or light dinner when accompanied with a hearty bowl of soup!

What you’ll need: (Makes 2 panini)

Caramelized Onions:
2 tablespoons extra virgin olive oil
1 medium red onion – thinly sliced
salt/pepper
1 tablespoon sugar

Mushrooms:
2 tablespoons unsalted herb butter
1 tablespoon extra virgin olive oil
6 ounces baby bella mushrooms – sliced

4 slices Pan Bigio – sliced thick on the bias
4 slices Swiss cheese
4 cherry tomatoes – halved, optional

What to do:
1. Place 2 tablespoons olive oil into a sauté pan over medium-low heat. Add onions.  Season with salt/pepper.  Cook until onions are softened. Add sugar, continue cooking, stirring as necessary until onions have caramelized (approximately 30 minutes). Set aside.

2. Into a small sauté pan add: 2 tablespoons herb butter and 1 tablespoon olive oil. Heat over medium heat.  Add mushrooms. Season with salt/pepper. Cook for approximately 4-5 minutes. Set aside.

3. Heat your Panini press to 350 degrees. Equally distribute mushrooms between two slices of bread. Equally top with mushrooms with caramelized onions. Place 2 slices of Swiss cheese on each piece of bread. (NOTE: if using tomatoes place them on at this time) Place corresponding slices of bread on top. Lightly brush tops of bread with room temperature herb butter.

4. Place sandwiches onto hot panini press. Cook for approximately 4-5 minutes until bread is toasted and cheese has melted.

TIPS: If you do not have a panini grill, use a non-stick skillet and heat over medium-high heat. Place sandwich onto hot pan. Using a heavy pan (such as a cast iron pan), weigh sandwich down. Cook as directed above.

Mini Mushroom Quiche Caps

Many mushroom apps are easy to prepare, and they can be and budget-friendly, too.  Plus, they allow you to offer crowd-pleasing bites with different colors, flavors and textures. Serve ‘em on cocktail napkins for an easy clean up!

Stumped for ideas? Well, we’ve made a list and checked it twice. Serve one of these scrumptious ‘shroomy apps to bring holiday joy to all!

Stuffed Shrooms (Gluten-Free and Vegan) from Sassy Kitchen

Caramelized Onion, Mushroom & Gruyere Tartlets from Brown Eyed Baker

Mushroom and Goat Cheese Phyllo Bites from Kitchen Confidante

Caramelized Mushroom & Shallot Bruschetta from Shutterbean

Most doctors don’t make house calls, but lucky for us, Dr. Oz does! This week he invited one of our favorite dietitians, Liz Ward, onto the show to talk about the mighty mushroom. Watch the video to learn more about three different kinds of mushrooms – white buttons, creminis, and maitakes – and fun ways to cook with them to get more nutrients onto your plate!

Tasting is believing! Try one of the recipes mentioned on the show with your family today:

• Mushroom Tacos with Salsa Verde
• Mushroom Chips and Dip

Like what you see?

Check out the Facebook page for Liz’s new book, MyPlate for Moms, for more nutrition and cooking tips.