MISSION, Kan., Aug. 5, 2024 /PRNewswire/ -- (Family Features) Getting back into a routine during the fall can be a struggle. Consider a schedule that dedicates more nights to long-term wellness with easy, nutritious recipes.
Registered dietitian Alexis Joseph recommends Meatless Mondays, which help her family create fruit- and vegetable-forward dishes with nutrient-dense ingredients. One ingredient to consider is California grown prunes from Sunsweet – a good source of vitamins and minerals that help maintain bone and heart health, keep you feeling full and are an all-natural source of fiber and healthy fat.
"Dedicating time each week to your overall nutrition with 'Meatless Mondays' will motivate you to add healthful staples like California grown prunes from Sunsweet to your diet and make getting back into a routine easier," Joseph said. "It can also yield results. Research suggests eating 5-6 prunes each day may help prevent bone loss and improve risk factors for heart disease and inflammation."
Consider Joseph's Cauliflower Tacos with Peanut Sauce or Veggie Stir Fry for your next weeknight meal. Both spotlight California grown prunes as a substitute for unhealthy fats and sugars to reduce calories and increase health benefits without losing flavor.
Find more mealtime inspiration at sunsweet.com.
Cauliflower Tacos with Peanut SauceCook time: 30 minutesServings: 4
1 medium head cauliflower, chopped into florets (about 6-7 cups)2 tablespoons extra-virgin olive oil1/2 teaspoon fine sea salt8 tortillas chopped green onions, for garnish California grown prunes from Sunsweet, for serving peanuts, for garnish lime wedges, for serving
Cabbage Slaw:3 cups shredded red cabbage1/2 cup shredded carrots1/3 cup cilantro, chopped2 tablespoons fresh lime juice1 teaspoon extra-virgin olive oil2 teaspoons pure maple syrup1/4 teaspoon fine sea salt
Peanut Sauce:4 California grown prunes from Sunsweet1/2 cup unsweetened non-dairy milk1/3 cup natural salted peanut butter3 tablespoons reduced-sodium soy sauce1 tablespoon fresh lime juice1/2 tablespoon maple syrup1 teaspoon minced ginger1 teaspoon sriracha2 tablespoons water, plus additional for thinning (optional)
Preheat oven to 425 F.
On large baking sheet, place cauliflower in single layer. Add olive oil and salt; toss well to combine. Roast 30 minutes, tossing halfway through.
To make cabbage slaw: In medium mixing bowl, add cabbage, carrots, cilantro, lime juice, olive oil, maple syrup and salt. Toss to combine; set aside to soften.
To make peanut sauce: In blender, blend prunes, milk, peanut butter, soy sauce, lime juice, maple syrup, ginger, sriracha and water until smooth. Taste and add more water, if desired.
Warm tortillas, fill with roasted cauliflower and top with slaw, peanut sauce, green onions, prunes and peanuts. Serve with lime wedges.
Veggie Stir Fry with Prune Teriyaki SauceCook time: 15 minutesServings: 4
1 tablespoon toasted sesame oil1/2 large onion, diced salt, to taste, divided3 cloves garlic, minced1 tablespoon minced ginger2 cups shredded carrots1 red bell pepper, sliced1 medium zucchini, diced8 ounces sugar snap peas pepper, to taste, divided1/2 cup roasted salted cashews, plus additional for serving, divided1 cup edamame2-3 cups cooked jasmine rice, for serving1/3 cup sliced green onions, for serving California grown prunes from Sunsweet, for serving
Prune Teriyaki Sauce:1 cup canned pineapple, plus 1/4 cup pineapple juice1/4 cup California grown prunes from Sunsweet (about 6 prunes)6 tablespoons reduced-sodium soy sauce1 tablespoon pure maple syrup1 tablespoon rice vinegar1 garlic clove1 teaspoon sriracha
In large skillet over medium heat, warm sesame oil. Once hot, add onion and pinch of salt; saute 5 minutes.
Add garlic and ginger; cook 30 seconds, or until fragrant. Add carrots, bell pepper, zucchini, snap peas and pinch of salt and pepper. Saute 10 minutes, stirring often, until veggies are crisp tender.
To make teriyaki sauce: In blender, blend pineapple, pineapple juice, prunes, soy sauce, maple syrup, rice vinegar, garlic and sriracha until smooth.
Remove veggies from heat and stir in 1/2 cup cashews, edamame and teriyaki sauce to coat. Season with salt and pepper, to taste, and serve on bed of rice garnished with green onions, prunes and additional cashews.
Photos courtesy of Alexis Joseph
Michael French[email protected] 1-888-824-3337editors.familyfeatures.com
About Family Features Editorial SyndicateA leading source for high-quality food, lifestyle and home and garden content, Family Features provides readers with topically and seasonally relevant tips, takeaways, information, recipes, videos, infographics and more. Find additional articles and information at Culinary.net and eLivingToday.com.
SOURCE Family Features Editorial Syndicate
Originally published at https://www.prnewswire.com/news-releases/go-meatless-on-mondays-to-carry-family-nutrition-into-fall-302214527.html Images courtesy of https://pixabay.com
