It doesn’t need to be Cinco de Mayo to get this mama hungry for Mexican food. Mexican cuisine is among my favorites, and not just the cheesy Tex-Mex dishes most popular in the States. Don’t get me wrong—I love those, too—but Mexican food is so much more than burritos and quesadillas, and mushrooms play a significant role in Mexican regional cooking. Mushrooms’ meaty texture and earthy flavor perfectly paired with chiles.

Mushrooms—hongos, in Spanish—have long been enjoyed by cooks from the mountainous regions of Mexico where they grow wild. Their texture is ideal for many traditional Mexican preparations. They are great in moles, stews and as a stuffing in anything from peppers to quesadillas. Cook them in beans and fried with onions, and they pair well with fish, meat, cheese or just other veggies. And, if you ask me, that’s the best way to enjoy mushrooms in Mexican food: in hearty vegetarian dishes that satisfy even the most serious meat eater.

This recipe is one of my favorite ways to incorporate mushrooms into traditional Mexican cooking. Rajas con crema—strips of roasted poblano peppers cooked in cream—is popular in, among other cities, Puebla and Oaxaca, both of which are surrounded by mountains. It only makes sense, then, to add mushrooms—so I did!

This dish, rajas con crema y hongos, is as gratifying as vegetarian food gets. It’s complex, filling, delicious, and not just in a delicious-for-vegetarian-food kind of way! It’s great all year around and with whichever mushrooms are in season. I especially love this dish in summer when roasting the poblano peppers is as simple as throwing them on the grill. Serve with warmed corn tortillas for a fresh take on taco night or do like many Mexican locals and enjoy these for breakfast. They are delicious alongside scrambled eggs!

Rajas con Crema y Hongos (Roasted Poblanos with Mushrooms)
Serves 6

Ingredients:

• 8 poblano peppers
• 4 tablespoons salted butter, divided
• 1 cup chopped shallots
• 24 ounces cremini mushrooms, wiped, trimmed and sliced
• 3/4 cup Mexican crema (you can substitute sour cream)
• 1/2 cup shredded sharp cheddar cheese
• Salt and pepper

Directions:

1. Begin by roasting the poblano peppers. If you have a grill, set it to high and place peppers on the rack; close the grill and allow the down side to   blacken. Turn peppers and repeat. Continue until the peppers are completely charred on all sides. (You can also do this on a gas stovetop, using the open flame to char the peppers.)
2. Put blackened peppers in a brown paper bag or in Tupperware and seal shut; allow peppers to cool, about 5-10 minutes. Remove peppers from bag or container and peel off the blackened skin—it should come right off leaving you with soft flesh. Remove the stem and seeds, and cut the flesh into ½-inch wide strips. Set aside.
3. Heat 2 tablespoons of butter in a large frying pan set over medium-high heat. Once melted, add shallots and sauté until caramelized. Add mushrooms and sauté for about 4 minutes, stirring occasionally, at which point the mushrooms will shrink and release their liquid. Continue cooking until the liquid evaporates, another 2-3 minutes.
4. Add remaining butter and roasted peppers; cook for 2 minutes. Add crema and cheese. Stir and cook for a minute or so, just until the cheese melts and the flavors come together. Be careful not to overcook or it will get gummy.  Season with salt and pepper to taste. Serve warm with warmed tortillas or scrambled eggs.

Breakfast. Brunch. Lunch. Brinner. Any and all of these meals could play host to this simple, yet elegant dish. Serve it up to your family on a busy weeknight or to out of town guests on a leisurely Saturday morning. This quiche would also be a great addition to the spread at a potluck luncheon or to take to a friend who’s in need of a meal.

Brinner, or breakfast for dinner, is a staple at our house. It’s my, “Gahhh, I need to come up with a meal, and quick” default. Whether it is pancakes, scrambled eggs, waffles or quiches, breakfast for dinner always succeeds in pleasing the palate and filling the little tummies around the table.

And this spinach mushroom quiche is no exception. The kids didn’t even pick up that I’d swapped out the usual ground sausage for sliced mushrooms. In fact, they ate their pieces without hesitation and left the table smiling and satisfied.

Spinach Mushroom Quiche

Ingredients:

• 1 Tablespoon olive oil
• 6 ounces fresh spinach leaves
• 8 ounces sliced white mushrooms
• Salt and pepper
• 6 eggs
• 3 ounces crumbled feta cheese
• 1 pie crust, homemade or store bought
• 1 cup shredded mozzarella cheese

Directions:

Preheat oven to 350 degrees F. Grease a 9-inch pie plate with non-stick cooking spray.

In a medium skillet, heat the olive oil and then sauté the fresh spinach leaves and sliced mushrooms for 4 to 6 minutes, or until mushrooms have browned some and the spinach has “melted.”

In a mixing bowl, whisk the eggs with the feta crumbled.

Place the pie crust into the prepared baking dish. Gently add the sautéed mushrooms and spinach to the pie plate. Then pour the egg-feta mixture over the top.

Place the quiche into the preheated oven and cook for 30 minutes. Remove from oven, add the shredded mozzarella to the top and return to the oven for 5 to 10 minutes, or until cheese has melted.

Serve Spinach Mushroom Quiche with a side of fresh fruit for breakfast, brunch, lunch or dinner!

In our family, we work hard – and play hard. The kids know that Monday through Saturday are days when we work hard at school and chores. On Friday afternoon, however, once we’ve cleaned and vacuumed and put away those school books, we’re ready for a weekend of rest and relaxation.

The kids know that they can expect a number of things come Friday evening:

1. Papa is off for two days (read: fun and adventure are theirs for the taking.)

2. The video games can be fired up.

3. A Friday night movie is selected.

4. Pizza is on the menu.

Pizza is a Friday night ritual at our house, making for a simple and tasty meal that everyone loves. I have several techniques to ensure that the meal is easy.

1.      Use premade dough.

Whether I make my favorite pizza dough recipe and freeze it in advance, or have a batch of “Artisan Bread in 5 Minutes” dough waiting in the fridge, having the dough premade makes the meal quick to prepare as well as less messy than making dough on the spot. You can also buy pizza dough from your local pizzeria or grocery store.

2.      Buy cheese pre-shredded.

I purchase five pound bags of mozzarella from Costco and then divide it into smaller portions. I store these bags in the freezer for pizza nights. The cheese thaws quickly, and again, there’s less mess since I’m not shredding the cheese on pizza night.

3.      Make mini pizzas.

Preparing small serving pizzas allows for each family member to have what they like. It also allows us to experiment with different toppings.

4.      Go big if you want.

That said, preparing a big pizza is quicker and brings people together – literally.

My favorite pizzas always include mushrooms. This recipe is chockfull of flavor. Bacon, mushrooms, goat cheese, and leeks have a veritable party on a pizza. Serve a green salad on the side and you’ve got the perfect start to your weekend.

Mushroom and Goat Cheese Pizza with Bacon and Leeks

Makes two 12-inch pizzas

Ingredients:

• 3 slices bacon, chopped
• 1 cup sliced leeks
• 1 teaspoon crushed garlic
• 8 ounces sliced mushrooms
• Fine sea salt and freshly ground pepper, to taste
• Two 12-inch pizza crusts
• 1/2 cup favorite sauce
• 4 ounces goat cheese, crumbled
• 2/3 cup shredded mozzarella
• Crushed red pepper, to taste, optional

Directions:

In a skillet over medium high heat, cook the bacon until crisp, but not overly browned. Remove the bacon with a slotted spoon and drain on a paper towel.

Add the leeks and garlic to the bacon drippings in the skillet. Cook on medium heat for about five minutes. Add the mushrooms and cook, stirring, until the leeks are very tender and the mushrooms have given up their liquid and start to brown slightly. Season to taste with salt and pepper.

Preheat the oven to 500 degrees. Prepare your favorite pizza dough on a two 12-inch pizza pans. Divide the sauce over the crusts. Divide the mushroom mixture over the two pies. Sprinkle with cheeses and bacon and season to taste with crushed red pepper, if using.

Moms encourage their children to finish their milk, eat their veggies, and stay away from too many cookies and chips.

If you’re a mother, it may seem like your admonitions to eat better fall on deaf ears, but research and personal experience say otherwise. As it turns out, mothers possess the power of persuasion in more ways than one, especially when it comes to influencing what their daughters eat.

My mother often jokes that my grandmother, who arrived in the U.S. from Italy at the age of 17, was the original dietitian in the family. “Nana” didn’t have all the scientific facts and figures about food that I often spout to my children, but she did have the right idea about preparing balanced meals. She passed that knowledge on to her daughter.

My mother worked full-time outside of the home, yet resisted the temptation to serve us processed foods for meals and snacks. She was raised on the idea that a balance of colors on the plate made for a healthier meal. In a way, she was right: brightly colored vegetables, such as carrots, contain different beneficial compounds than paler produce, such as mushrooms, yet both vegetables are equally good for you.

Don’t get me wrong: We didn’t eat perfectly. My family’s love of bread and desserts (my brothers, parents, and I often overate), created weight control challenges for all of us.

While my mother struggled with her weight, she never strayed from serving healthy, balanced meals. That’s noteworthy, since moms who constantly diet influence their daughters to think about dieting, possibly leading to disordered eating.

As the mother of three girls, I can see how strongly daughters identify with their moms, and how actions speak louder than words. I’m like my mother in that I am nearly militant about family meals. We eat together as often as possible.

The meal may be as simple as take-out pizza, salad, and fruit. That’s okay, because family meals need not be elaborate to be effective: Studies show that the more often you eat together, the greater the chance of consuming fruits and vegetables, whole grains, calcium-rich foods, such as milk, and fewer soft drinks.

Being a mom is no small feat. You serve as a role model for healthy eating and an active, healthy lifestyle, and you support your child in doing the same. Mothering can be exhausting, but it’s important to remember you don’t need to feed your family perfectly every day. Do the best you can and you’ll be paying it forward by passing on the healthiest lifestyle possible to your children, and beyond.

Here are tips for helping yourself and your child to good health:

• Eat the healthy foods and drink the beverages (water, low-fat milk, and 100% juices) that you want your children to consume. For example, research shows a mom’s own milk drinking habit is linked to more milk and fewer sugary drinks in her child’s diet.

• Make every effort to have family meals at home and serve as a healthy role model. Keep those meals full of enjoyment and free of criticism.

• Exercise together (take a walk, bike ride or do yard work) and exercise independently to serve as active role models.

• Avoid pressure or restrictive feeding practices at mealtime. Pressuring, cajoling, and threatening will not get kids to favor healthier foods in the long run, and the opposite may occur.

• Engage in healthy lifestyle changes to address a healthy weight, rather than restrictive, unhealthy diets.

How do you encourage your children to lead a healthy lifestyle?

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!

Our spring started nice and warm, with the breeze feeling much more like June than March, and then as we set into April, the earth seemed to remember that it couldn’t warm up quite yet. A few weeks of random snow dustings, cold rain, and more moderate temperatures, and spring is finally here in its true form.

Unfortunately for our family, it brought a nice, late season cold along with it, the kind that settles in your chest and makes you feel rundown, but doesn’t knock you down completely. Your throat hurts just enough that you feel a bit out of sorts, but your hunger at mealtime isn’t completely erased.

When I’m sick, I crave soup, but it also seems impossible to stand at the stove long enough to get a proper one going, which means they must be fast. Antioxidant-rich kale, immune-boosting mushrooms, and chewy udon noodles come together in a light miso broth. It’s the perfect recipe when you’re sick, but this meal is also an easy lunch to throw together. The soup comes together seamlessly in just under 15 minutes.

Mushroom and Kale Miso Soup (Makes 4 servings)

• 1 tablespoon oil
• 2 cups chopped kale
• 5 scallions, diced
• 4 cups water
• 1 ½ teaspoons dashi granules
• 1 cup baby portabella mushrooms, thinly sliced
• 12 ounces fresh udon noodles
• 3 tablespoons white miso paste

Directions: Heat oil in a saucepan over medium heat. Add in kale and scallions and sauté lightly, just until the kale starts to wilt. Add the water and dashi and bring to a simmer over medium-high heat. Add in mushrooms and udon. Simmer for 5 minutes or just until the mushrooms are transparent. Turn the heat off and whisk in the miso paste until combined. Serve immediately.

I love that by mixing together five simple ingredients, you can create an amazing homemade pizza dough. Making pizza at home is simple and scrumptious, not to mention you can make it for pennies on what you would pay at your local pizza joint.

My homemade pizza dough recipe makes two medium-sized pizzas. You could easily double the ingredients to make two pizzas.

We typically make pizza in our house once a week. One of our favorites is this mushroom and spinach pizza. It has big bold and meaty flavors, so you won’t even miss the traditional meat! Feel free to use a blend of different varieties of fresh mushrooms for a more complex flavor. If you like things spicy, sprinkle a bit of red pepper flakes on top prior to baking.

• What you’ll need: (makes 1 medium pizza)
• 1/2 quantity pizza dough
• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups shredded mozzarella
• 8 ounces fresh mushrooms – sliced
• Salt/pepper
• 1 package fresh spinach – washed and torn into pieces
• All-purpose flour – to dust surface
• Cornmeal – to dust surfaces

Directions: 
1. Have your pizza dough prepared and waiting.
2. Place pizza stone into cold oven. (Note: if you do not have a pizza stone, place a rimmed baking sheet upside down into cold oven). Preheat oven to 450 degrees.
3.  Roll out pizza dough on a lightly floured surface to your desired thickness. Transfer dough to pizza peel (or baking sheet) that has been lightly dusted with cornmeal.

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!

Summer’s coming and headlines touting slimming diets and swimsuit-ready bodies remind us that we’ll soon be trading in our wool and fleece for more revealing clothing.

Don’t hit the panic button just yet. Instead, take a fresh approach to healthy eating. Spring clean your diet, and reset your attitude about what it takes to nourish your body while losing weight.

For me, spring cleaning is more than an activity; it’s a state of mind. It renews my enthusiasm for cooking for my family, and for feeding myself right. When my kitchen is clean and organized, I’m more likely to prepare healthy meals and snacks and resist ordering take-out.

First, You Clean

I hate to clean, but I love the rewarding results. It’s best to give your kitchen the once-over before restocking it for healthier eating. Here are some tips.

Purge. I don’t like to throw away food because it’s costly and wasteful. But there are some foods that must go, like the half-eaten chocolate Santa from Christmas, the leftover chips that call my name, and those mystery leftovers lurking in the back of my ‘fridge.

Pitch foods with questionable safety, too. Food kept too long or at improper temperatures can breed bacteria capable of making you and your family sick. It’s not always possible to tell if a food has spoiled by its smell or appearance, so if you have any doubt about how long you’ve had the food, throw it out.

Clean. Chances are that your refrigerator could use a deep cleansing. I like to use a combination of two tablespoons baking soda and one quart of warm water to scrub down walls and shelves with an abrasive sponge.

Arrange. Check the use-by dates on canned and boxed foods. Arrange cabinet and refrigerator shelves so that items with sooner use-by dates are at the front. That way, they get used first and are less likely to go to waste.

Stay cool. Purchase reliable thermometers for your refrigerator and freezer. Make sure your refrigerator is at 40˚F or less and your freezer is at 0˚F or colder. Check temperatures often because they can fluctuate, especially in warm weather. If temperatures get too high, adjust the controls.

Refresh Your Diet, and Your Family’s, Too

Once your kitchen is clean, fill it with ingredients for easy and delicious meals. Having healthy ingredients on hand for meals and snacks saves time and money.

Keep your cupboards supplied by posting a shopping list on a bulletin board or the refrigerator. Write down what you need as you use it up.

The following list of healthy ingredients is a guideline for stocking up to make food preparation a snap. Add and delete items to fit your family’s needs.

Breads and Grains

• Whole grain bread, such as whole wheat English muffins and rolls, whole wheat naan, whole wheat pita bread, and whole wheat tortillas

• Pasta, regular and whole wheat

• Quick-cooking fortified brown rice, fortified white rice, whole wheat couscous, and farro

• Whole grain crackers

• Quick-cooking oatmeal

• Whole grain breakfast cereal

• Prepared thin pizza crust

• Frozen whole grain waffles

Fruits and Vegetables

• Fresh vegetables such as mushrooms, dark leafy greens, carrots, and green beans

• Fresh fruit, such as bananas, grapes, and strawberries

• Frozen, plain fruits and vegetables, such as corn, peas, and blueberries

• Unsweetened applesauce, and canned fruit in its own juice, such as pineapple

• Canned “no salt added” or reduced-sodium tomatoes

• Jarred marinara sauce

• Reduced-sodium canned beans, such as garbanzo, or dried beans

• Dried fruit with no added sugar, such as raisins

Dairy Foods

• 1% low-fat or fat-free milk

• Low-fat cottage cheese

• Reduced-fat shredded cheeses, including cheddar, and cheese sticks

• Plain, low-fat yogurt, Greek or regular

Meat and Other High-Protein Foods

• Whole roasting chicken (keep one on hand in the freezer)

• Boneless, skinless chicken breast

• Lean ground beef (90% lean or leaner)

• Pork tenderloin

• Frozen shrimp

• Garden burgers

• Canned light tuna fish and salmon in a pouch

• Tofu

• Peanut butter or sunflower seed butter

• Nuts, such as walnuts, peanuts, and almonds

• Sunflower seeds

• Large eggs

Condiments

• Balsamic or red wine vinegar

• Tub margarine with no trans fat

• Olive and canola oils

• Ketchup

• Reduced-fat mayonnaise

• Mustard

• Reduced-sodium soy sauce

• Reduced-sodium chicken broth and reduced-sodium beef broth

• Salsa

• Lemon juice

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!