Add superfoods, like mushrooms, to diet

SAN JOSE, Calif. - Helping to bridge the gap between resolutions and reality, nutrition expert Keri Glassman identifies foods that pack an unexpected nutritious punch.

Mushrooms are one such example – a best-kept secret to make any diet possible thanks to their flavor, value, nutrition and versatility.

"Mushrooms have emerged as a nutritional powerhouse," says Glassman of the hidden treasure that provides B-vitamins, antioxidants and vitamin D. "I recommend tossing a handful of nutrient-dense mushrooms into your favorite everyday dishes, from salads to pastas."

According to Glassman, the overall approach for success should be to focus on adding, not subtracting, from current eating plans. While you want to limit things such as refined carbs, processed foods and unhealthy fats from your diet, the emphasis should be on adding a few superfoods that can help maintain or whittle your waistline while adding important nutrients, such as antioxidants and vitamin D.

Learning more about these superfoods can help transform the way you look at meals. Instead of feeling like a food victim, plagued by calorie counting and the scale, become a diet champion by choosing nutrient-rich foods that not only help you maintain your weight, but can improve your overall health in the process.

Keri Glassman suggests the following tips for boosting antioxidants in her newest book, The O2 Diet:

• Sprinkle Chile peppers into your favorite dish. Aside from containing the beneficial antioxidant capsaicin, it's been shown that people who eat meals with spice feel less hungry as a result.
• Start each meal with vegetables: a starter salad is an easy way to pack in antioxidants and will help keep you full. Toss in artichokes, mushrooms and bell peppers for extra antioxidants.
• Make time for green tea; it's rich in antioxidants called catechins, which may trigger weight loss by stimulating the body to burn calories and decrease body fat.
• Spice up your day with a little cinnamon, and you may find that the smell alone is enough to curb fatigue, ease frustration, and increase alertness.
• Don't let the pressure to eat perfect become the enemy of eating well. Sure it's great to choose the foods highest in antioxidants and lowest in fat, but it's important to keep nutrition in perspective and not fixate on the details.

Extended Health Benefits of Mushrooms

• Weight management: Preliminary research suggests increasing intake of low-energy density-foods (meaning few calories given the volume of food), specifically mushrooms, in place of high-energy-density foods, like lean ground beef, can be an effective method for reducing daily energy and fat intake while still feeling full and satiated after the meal. Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium.
• Vitamin D: Mushrooms are the only fruit or vegetable with vitamin D. The top three selling mushroom varieties (button, crimini and portabella) have vitamin D ranging from 1 to 97 percent of the Daily Value (400 IU) per raw 84 gram serving. Scientists are currently exploring links between low vitamin D status and increased risk for a number of chronic diseases, including heart disease, type 1 diabetes, and multiple sclerosis.
• Antioxidants: Within the produce aisle, mushrooms are the leading source of the antioxidant selenium. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases. They help to strengthen the immune system as well.
• Essential nutrients: Mushrooms provide B vitamins, including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats and carbohydrates. B vitamins also play an important role in the nervous system.

MINI MUSHROOM MAC ‘n' GOAT CHEESE

4 portions4 ounces (about 2 cups) cavatappi pasta, uncooked1 tablespoon olive oil1 pound assorted mushrooms (such as Portabella, crimini, shiitake and oyster), cut into 1/2-inch pieces4 tablespoons butter4 tablespoons all-purpose flour1/2 teaspoon salt2 cups milk6 ounces fresh goat cheese1/2 cup shredded mozzarella cheese2 tablespoons fresh rosemary, minced1 tablespoon fresh thyme leavesPreheat oven to 350° F. Cook pasta according to package directions.While pasta cooks, heat olive oil in a large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms and cook about 5 minutes more, until other side is same color.Melt butter in a large saucepan and stir in flour. Cook for a minute or two to slightly toast flour. Stir in salt and whisk in milk. Bring to a low boil over medium-high heat, stirring occasionally to slightly thicken sauce, for about five minutes. Remove sauce from heat, whisk in cheeses, rosemary and thyme and stir to melt. Stir in mushrooms and pasta and divide between four one-cup ramekins.Place ramekins on baking sheet and bake until cheese bubbles around edges, about 15 to 20 minutes. Remove from oven and let rest for about five minutes. Serve warm.Recipe Courtesy of the Mushroom Council and mushroominfo.com

MUSHROOM and EGG WRAP

Serves: 11/4 cup potato, pepper and onion blend, diced, frozenPinch of kosher salt1/2 cup white button mushrooms, sliced1 egg, beaten2 tablespoons (1/2 ounce) reduced fat cheddar cheese, shredded1/2 teaspoon black pepper, freshly ground (to taste)1 8-inch flour tortilla2 tablespoons prepared salsaPlace potato, pepper, and onion blend in a 2-cup microwavable measuring cup, loosely cover and microwave on high for 1 minute, stirring once and adding a pinch of salt at the 30 second mark.Add mushrooms and microwave on high for another minute, stirring at the 30 second mark. Drain off excess liquid before stirring in the egg, then cover and microwave on high for 30 seconds. Remove from microwave and stir in cheese and pepper.Spoon mixture into a warmed wrap and add the salsa on top. Fold the bottom of the wrap up over the eggs, and then roll the remaining sides around.Wrap in waxed paper and refrigerate until ready to eat. When ready to serve, place wrap in microwave on high for 45-60 seconds, just until heated through. Grab it and go!

MINI MUSHROOM MAC ‘n' GOAT CHEESE

4 portions

4 ounces (about 2 cups) cavatappi pasta, uncooked

1 tablespoon olive oil

1 pound assorted mushrooms (such as Portabella, crimini, shiitake and oyster), cut into 1/2-inch pieces

4 tablespoons butter

4 tablespoons all-purpose flour

1/2 teaspoon salt

2 cups milk

6 ounces fresh goat cheese

1/2 cup shredded mozzarella cheese

2 tablespoons fresh rosemary, minced

1 tablespoon fresh thyme leaves

Preheat oven to 350° F. Cook pasta according to package directions.

While pasta cooks, heat olive oil in a large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms and cook about 5 minutes more, until other side is same color.

Melt butter in a large saucepan and stir in flour. Cook for a minute or two to slightly toast flour. Stir in salt and whisk in milk. Bring to a low boil over medium-high heat, stirring occasionally to slightly thicken sauce, for about five minutes. Remove sauce from heat, whisk in cheeses, rosemary and thyme and stir to melt. Stir in mushrooms and pasta and divide between four one-cup ramekins.

Place ramekins on baking sheet and bake until cheese bubbles around edges, about 15 to 20 minutes. Remove from oven and let rest for about five minutes. Serve warm.

Recipe Courtesy of the Mushroom Council and mushroominfo.com

MUSHROOM and EGG WRAP

Serves: 1

1/4 cup potato, pepper and onion blend, diced, frozen

Pinch of kosher salt

1/2 cup white button mushrooms, sliced

1 egg, beaten

2 tablespoons (1/2 ounce) reduced fat cheddar cheese, shredded

1/2 teaspoon black pepper, freshly ground (to taste)

1 8-inch flour tortilla

2 tablespoons prepared salsa

Place potato, pepper, and onion blend in a 2-cup microwavable measuring cup, loosely cover and microwave on high for 1 minute, stirring once and adding a pinch of salt at the 30 second mark.

Add mushrooms and microwave on high for another minute, stirring at the 30 second mark. Drain off excess liquid before stirring in the egg, then cover and microwave on high for 30 seconds. Remove from microwave and stir in cheese and pepper.

Spoon mixture into a warmed wrap and add the salsa on top. Fold the bottom of the wrap up over the eggs, and then roll the remaining sides around.

Wrap in waxed paper and refrigerate until ready to eat. When ready to serve, place wrap in microwave on high for 45-60 seconds, just until heated through. Grab it and go!

Individually, these wraps will hold in the refrigerator up to 3 days.