If you prefer your mushrooms sauteed, you’re on the right track. “When mushrooms are cooked, they release nutrients, including protein, B vitamins, potassium, as well as a wide range of other nutrients not commonly found in other foods,” says Rene Ficek, RD, lead nutrition expert at Seattle Sutton’s Healthy Eating. “In Asian traditions, mushrooms are regarded as both food and medicine because they can enhance the immune system.”
Cauliflower has many similarities to its other colorful cruciferous cousin, broccoli. “Cauliflower is a great source of vitamin C, vitamin K, folate, and fiber,” says Silvia Delgado, MS, RD, at Kaiser Permanente’s Baldwin Park Medical Center in Southern California. Just one cup of this crunchy veggie provides 3/4 of daily recommended amounts for vitamin C. (These are other surprising foods high in vitamin C.) To preserve cauliflower’s nutrients, Delgado suggests steaming instead of boiling your cauliflower. Try adding turmeric, the bright orange spice in curry, to add flavor and antioxidants. Turmeric is good for your belly, too.