Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Cauliflower Alfredo Veggie Bake

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A creamy, healthy spin on comfort food: Cauliflower Alfredo Vegetable Bake. This plant-forward recipe swaps heavy cream and cheese for a silky cauliflower sauce, loaded with vegetables and flavor. Perfect for meatless meals, family dinners, or meal prep.


Cauliflower Alfredo Veggie Bake
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Servings
6 1 1/2 cup servings
Servings
6 1 1/2 cup servings
Cauliflower Alfredo Veggie Bake
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Rating: 0
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Servings
6 1 1/2 cup servings
Servings
6 1 1/2 cup servings
Ingredients
Cauliflower Alfredo Sauce
Casserole
Servings: 1 1/2 cup servings
Units:
Instructions
Sauce
  1. Steam cauliflower and garlic until tender (8–10 minutes).
  2. Drain and transfer to a blender with broth, milk, olive oil, nutritional yeast, and seasonings. Blend until smooth and creamy. Adjust consistency with extra broth if needed.
Vegetables
  1. Preheat oven to 425°F.
  2. Toss broccoli, zucchini, and mushrooms with a drizzle of olive oil. Roast on a sheet pan for 20 minutes, until just tender.
  3. After roasting lower the oven temperature to 375°F.
  4. Wilt spinach in a skillet, then drain and squeeze out all excess liquid, using paper towels or cheese cloth.
Assemble & Bake
  1. Lightly oil a 9x13" baking dish.
  2. Layer roasted veggies and spinach evenly in the dish.
  3. Pour cauliflower Alfredo sauce over the top, spreading to coat.
  4. Sprinkle breadcrumbs and nutritional yeast evenly.
  5. Bake uncovered at 375°F for 20 minutes, until golden and bubbling.
  6. Let rest 5 minutes before serving.
Recipe Notes

Cauliflower Alfredo Veggie Bake Nutrition Facts Serving size (282g) 6 Amount per serving Calories 160 % Daily Value Total Fat 8 g 10 % Saturated Fat 1 g 5 % Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 310 mg 13 % Total Carbohydrate 18 g 7 % Dietary Fiber 5 g 18 % Total Sugars 5 g Added Sugars 0 g 0 % Protein 7 g Vitamin D 0 mcg 0 % Calcium 60 mg 4 % Iron 1.9 mg 10 % Potassium 730 mg 15 %

High Protein Recipes

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Lean protein is an essential component of a balanced diet, providing numerous health benefits for both adults and children. Incorporating lean protein into daily meals can support overall health, growth, and development.

What Is Lean Protein?

Lean protein refers to protein sources that are lower in fat and calories but rich in essential nutrients. Examples include:

  • Beef and pork trimmed of extra fat
  • Ground beef and pork that is 93% lean or more
  • Skinless poultry
  • Fish and seafood
  • Legumes (beans, lentils, peas)
  • Low-fat dairy products (e.g., yogurt, milk, and cheese)
  • Eggs
  • Plant-based alternatives

Benefits of Lean Protein

Supports Growth and Development
Protein is vital for building and repairing tissues, making it particularly important for children during growth spurts. It also supports the development of muscles, bones, and organs.

Maintains Muscle Mass
For adults, lean protein helps maintain muscle mass, especially as they age. Preserving muscle is key to maintaining strength and metabolism.

Promotes Healthy Weight Management
Protein is highly satiating, meaning it keeps you feeling full longer. Including lean protein in meals can reduce overeating and support healthy weight management for all age groups.

Provides Essential Nutrients
Lean protein sources often come packed with additional nutrients such as iron, zinc, and B vitamins, which are critical for energy production, immune function, and brain development.

Heart Health
Substituting lean protein for high-fat meats can lower saturated fat intake, reducing the risk of cardiovascular diseases.

Daily Protein Recommendations

The amount of protein needed varies based on age, sex, and activity level. The 2020-2025 and 2025-2030 Dietary Guidelines for Americans recommend:

  • Children aged 1-3 years: 13 grams per day
  • Children aged 4-8 years: 19 grams per day
  • Adolescents aged 9-13 years: 34 grams per day
  • Adults: 1.2-1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements.

Including lean protein in a healthy diet benefits adults and children by supporting growth, muscle maintenance, and overall health. A focus on lean options also helps manage calorie and fat intake while providing essential nutrients.

Here is a list of over 130 recipes that are high in protein, 20 grams or more, per serving. We hope you enjoy these recipes!

Sources:

New Year’s Eve Food Traditions

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New Year’s Eve Food Traditions Around the World: A Celebration of Culture and Connection

New Year’s Eve is a time for celebration, reflection, and hope for the future. Across the globe, food takes center stage as a way to usher in good fortune, prosperity, and health. While each culture has its unique customs, the common thread is the importance of gathering with loved ones and honoring traditions passed down through generations.

Here are some cherished New Year’s Eve food traditions from around the world:

  • Black-Eyed Peas and Greens (Southern United States): A staple in Southern New Year celebrations, black-eyed peas symbolize coins, and greens represent money. Eating them together is believed to bring prosperity for the year ahead. Eat your Black-Eye Peas in our Black-Eyed Pea and Jalapeno Salsa recipe. 
  • 12 Grapes at Midnight (Spain): In Spain, people eat 12 grapes as the clock strikes midnight—one for each chime—to bring good luck for all 12 months of the coming year.
  • Soba Noodles (Japan): Long soba noodles, eaten at midnight, symbolize longevity. Their length represents a wish for a long life, while their easy-to-cut texture signifies letting go of the past year’s struggles. Try Soba Noodles in our Soba Noodle and Snap Pea Salad recipe. 
  • Round Fruits (Philippines): Circular fruits like oranges and grapes symbolize coins and prosperity. Families aim to gather 12 different round fruits to welcome abundance in the new year.
  • Lentils (Italy): In Italy, lentils are a must for New Year’s Eve, symbolizing wealth and fortune due to their coin-like shape. They are often paired with sausages to represent abundance. Try lentils in One Pot Lentil Soup or Spicy Lentil and Quinoa Bowl.

Why These Traditions Matter:

Cultural food traditions do more than fill our bellies; they connect us to our roots, help us honor our heritage, and bring us closer to our communities. In a fast-paced world, taking time to engage in these rituals provides an opportunity to pause, reflect, and celebrate shared values. Passing these customs to younger generations ensures that the stories, meanings, and flavors of our heritage remain alive and cherished.

 

Sources:

https://www.southernliving.com

https://www.smithsonianmag.com

https://www.nippon.com

https://www.lacucinaitaliana.com

Charcuterie Boards

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Charcuterie Boards are very on-trend right now but for good reason, they make sense in a lot of situations! Whether you are looking to create a charcuterie board for a gathering of friends and family, or just looking to put out some snacks to keep hunger away, charcuterie boards are a new go-to. While the concept is fairly simple, we want to provide you with tips to balance your board.

Elements of a charcuterie board:

  • Protein – focus on lean, low sodium, and low nitrate proteins
  • Dairy
  • Fruit
  • Vegetables
  • Grains

Check out these healthy swaps to make your board for a healthy holiday season!

  • Reduce Added Sugars
    • Switch dried fruit with fresh fruit
    • Opt for sugar-free or no sugar added dips & spreads
  • Limit Sodium
    • Switch salted nuts with unsalted/raw options
    • Select lower sodium cheeses such as swiss, fresh mozzarella, or goat cheese
  • Go Whole Grain
    • Switch regular crackers with whole-grain options such as multi-grain crackers, whole wheat baguettes, or whole-grain crostini
  • Add Healthy Fats
    • Add nuts and seeds to add some heart-healthy fats to your board

Add some extra pizazz to your boards by including dips. Check out these dip recipes to pair with your fresh fruit or vegetables.

Keep your board safe!

  • Charcuterie boards can only be set out at room temperature for 2 hours or less before the food will be considered unsafe. Be sure to take this into consideration when preparing and setting the board out for snacking!

Cranberry Orange Bread

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Our Cranberry Orange Bread is a delightful tangy dessert with enough crunch to start your fall senses!  This recipe is full of flavors that will also fill your home with the best baking aroma.


Cranberry Orange Bread
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Servings
12 1 slice servings
Servings
12 1 slice servings
Cranberry Orange Bread
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Rating: 0
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Servings
12 1 slice servings
Servings
12 1 slice servings
Ingredients
Servings: 1 slice servings
Units:
Instructions
Instructions:
  1. Preheat oven to 350° F. Spray a 9x5 loaf pan with non-stick cooking spray.
  2. In a large mixing bowl add flour, baking powder, baking soda, salt, and ground cinnamon, stir to combine.
  3. Add in honey, orange juice, applesauce, vanilla, orange zest mix until combined. Be sure not to over mix.
  4. Fold the cranberries and pour batter into the prepared loaf pan.
  5. Sprinkle pumpkins seeds over the top of the batter. Place in the center rack in the oven and bake for 50 minutes or until a toothpick comes out clean.
Tips:
  1. If fresh cranberries are not in season, use frozen unsweetened cranberries. Thaw in the refrigerator overnight before using.
  2. Store in the refrigerator in an airtight container for up to a week. Can also be frozen for up to 2 months.
Recipe Notes