Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

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Thanksgiving Ideas

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Thanksgiving can be a really hectic day with all the family, friends, and food! Let us make it a little easier by showing you some simple side dishes and desserts that are easy and still stick with the spirit of Thanksgiving! Some of the side dishes and desserts can be made ahead of time, so all you have to do is worry about pulling them out of the fridge!

Appetizers

Jalapeno Popper Pinwheels

Holiday Egg Rolls

Spinach Artichoke Stuffed Mushrooms 

Mediterranean Hummus Board

Roasted Garlic and Gorgonzola Dip

Veggie/Fruit Side Dishes: 

Maple Glazed Roasted Veggies

Green Beans and Mushrooms Roasted

Roasted Cauliflower and Grapes

Parmesan Celery Salad

Zucchini Garlic Bites

Parmesan Asparagus

Pomegranate Fruit Salad

Starch Side Dishes:

Savory Squash Casserole

Roasted Rosemary Sweet Potatoes

Cornbread Fiesta Muffins

Lemon Rice

Mac N Cheese

Salads:

Broccoli Salad

Cranberry Crunch Salad

Kale Winter Salad

Desserts: 

Cottage Cheese Cheesecake

Pear and Pomegranate Crumble

Pumpkin Cheesecake Trifle

Pumpkin Cupcakes with Greek Yogurt Frosting

Soft Pumpkin Spice Drops

Pumpkin Pie Parfait

Lemon Cupcakes

Banana Chocolate Pudding

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Colors for Nutrition

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Nutrients present themselves as different colors in in fruits and vegetables. Different colors = different nutrients! If you see a lot of the same colors on your plate, consider mixing it up!

Did you know that adding color to your meals will help you live a longer, healthier life? Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.

When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.

The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet.

Below is a quick run down of some of the phytonutrients that you’ll find in fruits & veggies of that color:

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Source:

Harvard Health Blog – find the original article here. 

Here are some of our most fruit and veggie packed recipes for you to check out!

Fruits:

Vegetables:

 

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The Importance of Breakfast

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We all know the familiar saying, “Breakfast is the most important meal of the day” and it truly does play an important part in giving us and our families a strong start for our day. The American Academy of Pediatrics website -healthychildren.org – details the many benefits of encouraging your family to have breakfast:

  • Evidence that demonstrates children who eat breakfast have a lower BMI than those who skip breakfast
  • Studies that show students who have breakfast have more energy and concentration and do better in school
  • Better overall nutrition and eating more important nutrients, vitamins, and minerals

Tips to make breakfast a good time for family mealtime:

  1. Prepare the night before! Plan what the family will have for breakfast the next morning and make as much as possible the night before. If your family wants cereal for breakfast, have the bowls, spoons, and box of cereal on the table. Then the next morning you can grab the milk from the refrigerator, slice a banana or wash a handful of berries, and breakfast is ready. Make sure to minimize the morning scramble of finding missing homework, library books, or a stray shoe by having backpacks organized and picking out school outfits, complete with socks, shoes, and accessories.
  2. Set the alarm – and go to bed early! A common reason for skipping breakfast is not having enough time, so make sure to head to bed early and set the alarm to allow for enough breakfast time the next morning.
  3. Avoid distractions! Keep the TV, phones, and other electronic devices off in the morning.
  4. Keep it easy! If you know that you do not have a lot of time in the morning or are consistently running late then check out our videos featuring quick morning meals and make-ahead breakfasts.

Try some of our breakfast recipes for a nutritious start to your day!

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