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Go Meatless on Mondays to Carry Family Nutrition Into Fall

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Fall Recipes

(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 fall mealtime inspiration at sunsweet.com.

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Cauliflower Tacos with Peanut Sauce

Cook time: 30 minutes
Servings: 4

  • 1 medium head cauliflower, chopped into florets (about 6-7 cups)
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon fine sea salt
  • 8 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 cabbage
  • 1/2 cup shredded carrots
  • 1/3 cup cilantro, chopped
  • 2 tablespoons fresh lime juice
  • 1 teaspoon extra-virgin olive oil
  • 2 teaspoons pure maple syrup
  • 1/4 teaspoon fine sea salt

Peanut Sauce:

  • 4 California grown prunes from Sunsweet
  • 1/2 cup unsweetened non-dairy milk
  • 1/3 cup natural salted peanut butter
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon fresh lime juice
  • 1/2 tablespoon maple syrup
  • 1 teaspoon minced ginger
  • 1 teaspoon sriracha
  • 2 tablespoons water, plus additional for thinning (optional)
  1. Preheat oven to 425 F.
  2. On large baking sheet, place cauliflower in single layer. Add olive oil and salt; toss well to combine. Roast 30 minutes, tossing halfway through.
  3. 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.
  4. 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.
  5. Warm tortillas, fill with roasted cauliflower and top with slaw, peanut sauce, green onions, prunes and peanuts. Serve with lime wedges.
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Veggie Stir Fry with Prune Teriyaki Sauce

Cook time: 15 minutes
Servings: 4

  • 1 tablespoon toasted sesame oil
  • 1/2 large onion, diced
  • salt, to taste, divided
  • 3 cloves garlic, minced
  • 1 tablespoon minced ginger
  • 2 cups shredded carrots
  • 1 red bell pepper, sliced
  • 1 medium zucchini, diced
  • 8 ounces sugar snap peas
  • pepper, to taste, divided
  • 1/2 cup roasted salted cashews, plus additional for serving, divided
  • 1 cup edamame
  • 2-3 cups cooked jasmine rice, for serving
  • 1/3 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 juice
  • 1/4 cup California grown prunes from Sunsweet (about 6 prunes)
  • 6 tablespoons reduced-sodium soy sauce
  • 1 tablespoon pure maple syrup
  • 1 tablespoon rice vinegar
  • 1 garlic clove
  • 1 teaspoon sriracha
  1. In large skillet over medium heat, warm sesame oil. Once hot, add onion and pinch of salt; saute 5 minutes.
  2. 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.
  3. To make teriyaki sauce: In blender, blend pineapple, pineapple juice, prunes, soy sauce, maple syrup, rice vinegar, garlic and sriracha until smooth.
  4. 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

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Sunsweet

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Slow-Simmered & Grilled Pork Ribs with Quick Homemade BBQ Sauce

Learn how to make tender slow-simmered pork ribs finished on the grill with a quick homemade BBQ sauce. An easy backyard barbecue recipe packed with smoky flavor.

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Few meals capture the flavor of backyard cooking quite like a rack of tender pork ribs fresh off the grill. While traditional barbecue methods can take all day, this quick-and-delicious approach combines a slow simmer with a flavorful grill finish for ribs that are juicy, smoky, and coated in a rich homemade barbecue sauce.

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Delicious BBQ baby-back ribs with tangy sauce and a basting brush on wooden cutting board

Perfect for weekend cookouts, family dinners, or game day gatherings, this recipe delivers barbecue flavor without requiring a smoker or hours of tending a fire.

Why the Simmer-and-Grill Method Works

The secret to this recipe is gently simmering the ribs before grilling. This process helps tenderize the meat while locking in moisture. Once the ribs are nearly fork-tender, they’re finished on the grill to create caramelization, smoky char, and that classic barbecue texture.

The homemade ketchup-based BBQ sauce adds a sweet, tangy, and smoky flavor that pairs perfectly with pork ribs.

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Ingredients

For the Ribs

  • 2 racks pork ribs (baby back or spare ribs)
  • Salt and black pepper
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 onion, sliced
  • 3 garlic cloves
  • 2 bay leaves
  • 2 tbsp apple cider vinegar

For the Quick Homemade BBQ Sauce

  • 1 cup ketchup
  • 1/4 cup brown sugar
  • 2–3 tbsp apple cider vinegar
  • 1 tbsp Worcestershire sauce
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp smoked paprika
  • Black pepper to taste
  • Pinch of salt

Optional:

  • Honey for extra sweetness
  • Hot sauce or cayenne for heat
  • Liquid smoke for added smoky flavor

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bbq pork ribs cooking on flaming grill

Instructions

Step 1: Season the Ribs

Pat the ribs dry and season both sides with salt, pepper, garlic powder, and paprika. Let the ribs rest while preparing the simmering liquid.

Step 2: Slow Simmer

Place the ribs into a large pot or roasting pan. Add enough water to partially cover the ribs along with the onion, garlic, bay leaves, and apple cider vinegar.

Bring to a gentle simmer — not a rolling boil.

Cook:

  • Baby back ribs: 1½ to 2 hours
  • Spare ribs: 2 to 3 hours

The ribs should become tender but still hold together.

Step 3: Make the BBQ Sauce

While the ribs simmer, combine all BBQ sauce ingredients in a saucepan.

Simmer over low heat for 10–15 minutes, stirring occasionally until thickened and smooth.

Taste and adjust:

  • More vinegar for tang
  • More brown sugar or honey for sweetness
  • More spice for heat

Step 4: Grill the Ribs

Remove the ribs from the simmering liquid and pat dry.

Preheat the grill to medium heat.

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Place the ribs on the grill and cook for about 5–10 minutes per side. Brush generously with barbecue sauce during the final few minutes of cooking to create a sticky, caramelized glaze.


Serving Suggestions

Serve with:

  • Coleslaw
  • Cornbread
  • Mac and cheese
  • Grilled corn
  • Potato salad
  • Baked beans

These ribs pair perfectly with iced tea, lemonade, or a cold craft soda for a classic summer barbecue experience.


Pro Tips for Better Ribs

  • Avoid boiling the ribs aggressively — gentle simmering keeps them tender and flavorful.
  • Apply sauce near the end of grilling to prevent burning.
  • Let ribs rest 10 minutes before slicing.
  • Reapply a light layer of dry seasoning before grilling for extra flavor.

Final Thoughts

You don’t need a professional smoker or a full day of cooking to make memorable barbecue ribs at home. This slow-simmered and grilled pork ribs recipe delivers tender meat, smoky char, and bold homemade BBQ flavor using simple ingredients and easy techniques.

Whether you’re cooking for a backyard gathering or a relaxed family dinner, these ribs are sure to become a favorite addition to your recipe collection.

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Fuel Growing Families with Breakfasts that Deliver Nutrition and Flavor

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Fuel Growing Families with Breakfasts that Deliver Nutrition and Flavor

(Feature Impact) Whether you’re enjoying a leisurely weekend morning with the family or savoring those last few moments before rushing out the door, a filling, healthy breakfast is a perfect way to begin the day. Easy recipes that take less than 30 minutes (and can even be prepared the night before) make busy mornings a breeze.

Sheet Pan Pancakes are simple to whip up any day of the week – no flipping required – while Healthy Sausage Breakfast Muffins let you put protein on the menu in a kid-friendly package. When shopping for these delicious breakfasts, look for the Healthy Family Project and Produce for Kids logos to choose healthier foods and make a difference locally.

“Breakfast doesn’t have to be complicated to be powerful – a quick, balanced meal can help kids stay full, focused and energized for the day ahead,” said Tony Castillo, contributing registered dietitian at Healthy Family Project. “For growing kids, a protein-rich breakfast can help support energy, satiety and the building blocks they need as they develop. The best breakfast is one that’s simple, satisfying and realistic for busy mornings because consistency matters more than perfection.”

The versatility of these pancakes allows for endless customization and experimentation with different toppings, from fresh fruit and nuts to savory options like cheese and spinach, making them an ideal fit for the whole family. They also freeze well, so you can pop them in the toaster to have breakfast ready in a flash when hectic schedules interfere with your morning routine.

For another on-the-go solution, these breakfast muffins are made with just five ingredients, including protein pancake mix to help fuel the day. The savory combination of turkey sausage and cheddar cheese is complemented by the sweetness of onion, giving them the flavor your family desires.

To find more ways to put a nutritious breakfast on the family table, visit HealthyFamilyProject.com.

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Sheet Pan Pancakes

Recipe courtesy of the Healthy Family Project

Prep time: 10 minutes

Cook time: 5 minutes

Servings: 6

  •             Nonstick cooking spray
  • 1 1/2    cups all-purpose flour
  • 3 1/2    teaspoons baking powder
  • 1          tablespoon sugar
  • 1          teaspoon salt
  • 1 1/4    cups milk
  • 1          large egg
  • 2          tablespoons unsalted butter, melted
  • 1/2       cup sliced strawberries
  • 1/4       cup blueberries
  • 1/4       cup mini chocolate chips
  1. Preheat oven to 425 F. Cover baking sheet with parchment paper and spray with nonstick cooking spray. Set aside.
  2. In large bowl, mix flour, baking powder, sugar and salt. Add milk, egg and melted butter; mix until smooth.
  3. Pour batter onto prepared baking sheet and smooth into even layer that covers pan. Top with strawberries, blueberries and chocolate chips.
  4. Bake 5-7 minutes, or until cooked and golden brown. Let cool slightly before cutting into squares.
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Healthy Sausage Breakfast Muffins

Recipe courtesy of the Healthy Family Project

Prep time: 3 minutes

Cook time: 23 minutes

Servings: 12

  •             Nonstick cooking spray
  • 1          onion, diced
  • 1          pound turkey sausage
  • 4          eggs
  • 1/2       cup shredded cheddar cheese
  • 1          cup protein pancake mix
  1. Preheat oven to 350 F.
  2. Spray 12-cup muffin pan with nonstick cooking spray; set aside.
  3. Spray large skillet with nonstick cooking spray.
  4. In prepared skillet over medium heat, cook onion until translucent. Add turkey sausage and cook until no longer pink. Remove from heat.
  5. In large mixing bowl, lightly beat eggs. Add shredded cheese, pancake mix and sausage and onion mixture; mix well.
  6. Fill prepared muffin cups about 3/4 full with mixture.
  7. Bake 18-20 minutes, or until golden brown on top.
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SOURCE:

Healthy Family Project

At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.

Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/

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An At-Home Solution with the Taste of Takeout

Taste of Takeout: If you’re cozying up at home but takeout cravings are calling, it may just be time for a pantry refresh that brings bold flavors straight to your kitchen. To ensure convenience and flavor is on your menu, consider these Spicy Tuna Sushi Rice Cups as an easy way to enjoy the taste of takeout from the comfort of your own kitchen.

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Last Updated on May 16, 2026 by Daily News Staff

Taste of Takeout

An At-Home Solution with the Taste of Takeout

(Feature Impact) If you’re cozying up at home but takeout cravings are calling, it may just be time for a pantry refresh that brings bold flavors straight to your kitchen. No matter what kind of cook you are – Bumble Bee Snackers are your new secret snack-section solution.

For unbeatable convenience and flavor, consider Bumble Bee Snackers for an at-home recipe enhancement. They’re shaking up the tuna aisle in single-serve cans with a variety of bold flavors that are perfect for snacking or light lunches, including zesty Lemon Pepper, rich and savory Hickory Smoke, tastebud-tingling Sweet Heat, spicy-sweet Thai Chili and nostalgic Tuna Salad. If you’re more of a traditionalist, classic Chunk Light Tuna is an ideal complement for crackers or veggies.

The premixed 3-ounce cans can be enjoyed on their own or paired with other favorites like celery sticks, carrots, cucumber, crackers or tortilla chips.

Snack menu shakeups are sweeping the country; in fact, 50% of Americans agree it’s hard to find snacks that meets all their needs, according to a survey conducted by Bumble Bee Seafoods and FleishmanHillard’s TRUE Global Intelligence. The survey also found hungry families are looking for more “bang for their buck,” affordability, protein and ease for eating on the go.

While value and convenience are important, great taste still tops the list – flavor remains the single biggest driver of snacking decisions. To ensure convenience and flavor is on your menu, consider these Spicy Tuna Sushi Rice Cups as an easy way to enjoy the taste of takeout from the comfort of your own kitchen.

Visit BumbleBee.com to discover more ways to shake up snacking at home.

Watch video to see how to make this recipe!

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Spicy Tuna Sushi Rice Cups

Recipe courtesy of @amateur_husband on behalf of Bumble Bee Seafoods

Sushi Rice:

  • 2 cups sushi rice, cooked
  • 2 tablespoons rice vinegar
  • 1 tablespoon sugar
  • 1 teaspoon salt

Tuna Mixture:

  • 1 can (5 ounces) Bumble Bee Snackers Lemon Pepper
  • 3-4 tablespoons mayonnaise
  • 1-2 teaspoons Sriracha, or to taste
  • 1/2 teaspoon soy sauce
  • 1/4 teaspoon wasabi (optional)

Assembly:

  • nori (seaweed sheets)
  • furikake seasoning
  • spicy mayo or Sriracha, for topping
  • wonton crisps, for topping
  1. Heat oven to 375 F.
  2. To make sushi rice: Mix cooked rice with rice vinegar, sugar and salt. Let cool slightly.
  3. To make tuna mixture: In bowl, combine tuna (no draining needed), mayonnaise, Sriracha, soy sauce and wasabi, if desired. Mix well.
  4. To assemble: Cut nori sheets into squares and press into cups of muffin tin to line them.
  5. Fill each nori-lined cup with sushi rice, pressing gently to form small nest shape.
  6. Sprinkle furikake over rice then top with spoonful of tuna mixture.
  7. Bake 8-10 minutes until heated through and edges are slightly crispy.
  8. Remove cups from muffin tin, drizzle with spicy mayo or Sriracha and top with wonton crisps.
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Bumble Bee Tuna

At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.

Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/

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