Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Zesty Veggie Flatbread

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Craving something fresh and flavorful? Try our zesty veggie flatbread, loaded with vibrant vegetables! Perfect for a quick lunch or a light dinner, it’s a delightful way to enjoy your greens.

Zesty Veggie Flatbread
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Servings
2 servings
Servings
2 servings
Zesty Veggie Flatbread
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Servings
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Servings
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Instructions
  1. Preheat oven to 425 degrees and rinse all fresh vegetables under cool running water before preparing.
  2. Prepare pesto according to recipe directions https://dinnertonight.tamu.edu/recipe/pesto/.
  3. Prepare all toppings - roasted red peppers, cherry tomatoes, red onion, asparagus, carrots, mozzarella cheese and garnish
  4. Lay flatbread on non stick baking sheet. Spread made pesto on flatbread leaving about ½ inch along the edge.
  5. Layer the vegetable toppings on top of pesto on flatbread. Sprinkle half of mozzarella and save the rest for topping after baking.
  6. Bake in the oven for 20 minutes until edges are brown and crispy and vegetables are softened but still have a little firmness to them.
  7. Remove flatbread from the oven and sprinkle the remaining mozzarella cheese and basil leaves for garnish. Enjoy!
Recipe Notes

Stuffed Portabella Mushrooms

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These vegetable stuffed mushrooms pack a ton of flavor and are a great alternative for your next dinner! Bonus: they are super simple to make!Stuffed Portabella Mushroom recipe from Dinner Tonight, two mushrooms on a white plate, stuffed with veggies and cheddar cheese.


Stuffed Portabella Mushroom recipe from Dinner Tonight, two mushrooms on a white plate, stuffed with veggies and cheddar cheese.
Stuffed Portabella Mushrooms
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Stuffed Portabella Mushroom recipe from Dinner Tonight, two mushrooms on a white plate, stuffed with veggies and cheddar cheese.
Stuffed Portabella Mushrooms
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Instructions
  1. Remove the stems from the mushroom caps and chop stems, leaving mushroom cap in tact.
  2. Add chopped vegetables to the mushroom stems and sauté in a hot pan with non stick cooking spray until vegetables are tender. Drain off any access liquid.
  3. Place mushroom caps on a baking sheet and top with approximately 1/2 cup of sautéed vegetables. Add a 1/2 teaspoon of Worcestershire sauce to each mushroom and top with cheddar cheese.
  4. Bake at 350F for approximately 10 minutes.
Recipe Notes

Stuffed Portabella Mushrooms Nutrition Facts Serving size 1 mushroom (212g) servings per container 4 Amount per serving Calories 120 % Daily Value Total Fat 7 g 9 % Saturated Fat 2 g 10 % Trans Fat 0 g Cholesterol 10 mg 3 % Sodium 140 mg 6 % Total Carbohydrate 10 g 4 % Dietary Fiber 3 g 11 % Total Sugars 6 g Added Sugars 0 g 0 % Protein 7 g Vitamin D 0 mcg 0 % Calcium 148 mg 10 % Iron 1 mg 6 % Potassium 582 mg 10 %

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 2020-2025 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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