Have a Plant: Fruits & Veggies for Better Health

Top 10 Ways to Enjoy Mushrooms: Fruits & Veggies More Matters.org

10.Sauté. Easy as 1, 2, 3! Brush pan lightly with oil and heat on high. Add a single layer of mushrooms. Turn once mushrooms become reddish brown on one side [after a few minutes]. Cook until the other side turns the same color, remove from heat. Usage Idea: Add to any dish!

9.Grill and Broil [best for larger capped mushrooms, such as Portabellas]. Lightly brush caps and stems with oil and season as desired. Grill or broil 4 to 6 inches from heat source for 4 to 6 minutes on each side, brushing once or twice. Tip: Make these savory mushrooms the "main stage" of the meal.

8.Roast for Flavor. Roasting mushrooms is perfect for multitasking cooks. Preheat oven to 450 degrees. Brush mushrooms with oil [about 1 tablespoon of oil for each 8 ounces of mushrooms]. Place mushrooms on a shallow baking pan in oven. Stir occasionally until brown [about 20 minutes].

7.Steam in the Microwave. Microwaved mushrooms can freshen up lunchtime meals enjoyed at work or home. Place 8 ounces of sliced mushrooms in a microwaveable bowl. Cover and cook on 100% power for 2-3 minutes. Toss onto a hot sandwich, chili, soup or packaged meal.

6.Mushrooms in the Morning. Short on time? The "Mushroom Scramble Mug" recipe takes just 5 minutes in the microwave and it’s easy to take on-the-go for hurried mornings. Recipe: Mushroom Scramble Mug

5. Freshen Up Your Meals. Toss fresh mushrooms in your everyday meals like lasagna or soup to add key nutrients with no fat, little calories and no cholesterol. Recipe: Mushroom and Smoked Salmon Frittata

4. Sandwich Swap. Cut slices of Portabella mushrooms for your favorite sandwich instead of meat for a healthy inexpensive swap.

3. Mushroom Chips! Looking for a healthy snack without sacrificing flavor? Try noshing on some delicious mushroom chips dipped in a warm pesto sauce.

2. Save for Later. Sauté fresh mushrooms and store them in the freezer for up to a month. Careful: Fresh, uncooked mushrooms should never be frozen.

1. Bag the Burger. Have a burger craving? Try swapping your burger for a grilled Portabella on a bun with your favorite condiments. Your taste buds will love the meaty texture and your body will appreciate the swap.
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Mushrooms are nature’s hidden treasure for their nutritional value, taste, versatility and satiety. For example, mushrooms are a good source of the antioxidant selenium, the only fruit or vegetable that naturally contains vitamin D, and they are a good source of several B vitamins.

Fruit & Vegetable Nutrition Database
Key Nutrients in Fruits & Vegetables
Dietary Guidelines for Americans
Fruit & Vegetable Recipe Search

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