Baked Vegan and Gluten Free Potato and Zucchini Latkes

Happy Thanksgiving all and Happy Hanukkah (Chanukah) to my Jewish friends! 

This morning I was inspired by the Happy Herbivore Blog to make some baked vegan potato and zucchini latkes for breakfast to celebrate my husband's Jewish heritage.  This recipe is definitely a keeper in my household.  My husband inhaled them even though he said..."what is this green thing in there?"  Hopefully you will like it as much as we did.

Baked Vegan Potato and Zucchini Latkes
#Vegan and #Glutenfree #holidayrecipe

Ingredients:
2 medium peeled russet potato, grated/chopped
1 small zucchini, grated/chopped 
1/4 cup onion, diced
1/4 cup and 2 tbsp gluten free all-purpose flour (Rice-based)
1 tbsp ground flaxseed
3 tbsp water
3/4 tsp sea salt
1/8 tsp black pepper

Directions:
1. Preheat the oven to 400 degrees F.  
2. Line a baking sheet with foil and spray on a thin layer of canola oil.
3. Mix all of the ingredients together in a large mixing bowl.
4. Squeeze out excess liquid.
5. Scoop out about 1/4 cup of the mixture into your hands.
6. Squeeze out excess liquid and flatten each latke.
7. Flatten out evenly on the baking sheet.
8. Bake for 15 minutes on one side.
9. Then flip and bake an additional of 8-10 minutes.

Last Recipe in the Some of Our Favorite Things Series...Oven Baked Mini Peppers

Alright folks, we are featuring our last recipe in the Some of Our Favorite Things series, the Oven Baked Mini Peppers.  This is one of the easiest recipes ever and it is packed with tons of flavor! Best of all, this dish can be served cold.  Therefore, you can prepare this ahead of the time to reduce your cooking time.  Try it out yourself.  

Oven Baked Mini Peppers

(Gluten Free and Vegan) #holidayrecipe

Prep time:  10 minutes

Cook time:  20-25 minutes

Serves about 6 people at 2-3 peppers each

Ingredients:

1 packet (1.5 lbs) mini bell peppers

2 tbsp Salt Free Italian Seasoning

Olive oil spray

Directions:

1. Preheat oven to 375 degrees F

2. Line a baking pan with foil

3. Lightly spray on the olive oil

4. Rinse the mini peppers well and lightly dry them

5. Lay the mini peppers flat and spread them out on the baking pan

6. Lightly spray on  the olive oil

7. Grind the Italian Seasoning with your fingers first

8. Sprinkle the Italian Seasoning evenly on top of all of the mini bell peppers

9. Bake in the oven for 20-25 minutes or until the peppers are tender.  

Some of Our Favorite Things...Featuring the 2 in 1 recipe

Featuring the 2 in 1 recipe:  Mediterranean Style Vegan Stuffing (and Gluten Free!) 

This week we are featuring the last three recipes on our list.  First up it’s the 2 in 1 recipe.  Who doesn’t want a recipe that can be doubled as a stuffing dish and also as a dish by itself?!  This is my go to dish when I am hosting the holiday meal, because it cuts my cooking time in half!  Have fun creating your own dish!

Mediterranean Style Vegan Stuffing 
(Gluten Free and Vegan) #holidayrecipe

Prep time:  30 minutes
Cook time:  8 hours for the crock pot, 30-40 minutes baking in the oven
Serves 12 at 1 cup each

Ingredients:

1/2 cup brown rice, uncooked
1 cup lentil, uncooked
1 cup mixed beans, uncooked
1 cup pitted black olives, drained and chopped
1/2 cup mixed squash (zucchini and yellow squash)
1-1/2 cup of onions, chopped
1 cup celery stalks, finely chopped
2 apples, finely chopped*
1-1/2 cup sliced almonds
32 oz (1 carton) low sodium fat free no-chicken broth
1 cup water
2 Tbsp extra virgin olive oil
1 tsp basil
1 tsp rosemary
1 tsp thyme
1 tsp oregano
¼ tsp black pepper
6 bell peppers**

*=ingredient for stuffing only
**= ingredient for stuffed bell peppers

Basic Stuffing Preparation Directions:
1. Place the brown rice, lentil, mixed beans, black olives, mixed squash, onion, no-chicken broth, water, olive oil, basil, rosemary, thyme, oregano, and black pepper in the crock pot.
2. Cook on low for 8 hours in the crock pot. 

Note:  You can skip the crock pot component if you cook with canned beans and omit the rice component.  In that case, reduce the no-chicken broth to 1 cup of no-chicken broth and 1/2 cup of water.  

Stuffed Bell Pepper Directions:
1. Preheat the oven to 350 degrees F
2. After all of the above ingredients have been cooked, mix in the chopped celery.
3. Line a baking pan with foil and lightly spray it with olive or canola oil.
4. Cut the top off of the bell peppers and rinse off all the seeds inside the bell peppers.
5. Place them on the baking pan and stuff the bell peppers with stuffing.
6. Place in the oven and cook for about 30-35 minutes or until the peppers are tender.
7. Sprinkle the sliced almonds on top when you are ready to serve. 

Stuffing Directions:
1. Preheat the oven to 350 degrees F
2. After you scoop out enough of the stuffing for the bell peppers, add in the chopped apples.
3. Lightly spray the baking with with olive or canola oil.
4. Pour the mixture of basic stuffing+celery+apple into the baking dish.
5. Sprinkle the sliced almond on top of the stuffing.
6. Bake for 35 to 40 minutes.

Your Low-Fat Baking Substitutes | MD Anderson Cancer Center

Easy tips to make it a "Waistline" happy holiday!

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The ABCs to Good Health (All about antioxidants)

Information on Antioxidants
UTHealth - HealthLeader: The ABCs to Good Health

Some of Our Favorite Things...Featuring the Green Peas Dip

Ready for something refreshing during the holiday?  Here is a great alternative to the heavy cream based dips--the green peas dip.

This is one of my go-to recipes when I want a break from all the holiday dishes that seemed to be mostly cream-based.  Believe it or not peas are loaded with vitamin A, some B vitamins, C, and vitamin K.  It is also high in protein.  Check out the WebMD blog for more info!

Okay, enough of the nutrition nerd talk.  I admit, I am a nutrition nerd.  What can I say?  I love finding out exactly what I am putting into my body and how all  the food items work together to optimize my health.

Now, let's get back to the recipe itself.  I will let the peas do the talking now.

Green Peas Dip 
(Inspired by: the Hummus Holiday article)
Gluten Free & Vegan #holidayrecipes

Prep time:  10 minutes
Cook time:  20 minutes
Makes about 20 oz (2.5 cups)
Nutrition information (2 oz per serving):  51 calories, 5 g carbs, 3 g fat (mainly from the olive oil), 2 g protein, 101 mg sodium, 2 g sugar.


Ingredients:
1 bag (12 oz) frozen peas, thawed
2 tbsp extra-virgin olive oil
2 tbsp Italian seasoning
1/2 tsp garlic powder
1/4 tsp lemon juice
1/4 tsp sea salt
1/4 tsp black pepper
1/4 cup Low sodium No-chicken broth (vegan broth)

Directions:
1. Place the oil and the broth in the blender first.
2. Place the bag of thawed peas and the rest of the dry ingredients in the blender
3. Blend until smooth
4. You can also choose to mash all the ingredients together (fun activity for the kids!)

Serve with sliced vegetables or other crackers of your choice.

Enjoy!
Maria 
(a nutrition nerd)

Some of Our Favorite Things...Featuring the Cinnamon Butternut Squash and Sweet Potato Medley

It's the weekend and it is cooking time for the week!  This weekend we are featuring 2 recipes we love to incorporate into our holiday menus.  Hopefully you will enjoy them as much as we do too!

First up, it is the Cinnamon Butternut Squash and Sweet Potato Medley.  This is a savory dish that is packed with vitamin A, potassium, and fiber too.  However, these are starchy vegetables.  They have more calories than leafy vegetables and are carbohydrate rich.  Therefore, eating them in moderation is still a key.

Cinnamon Butternut Squash and Sweet Potato Medley
(Adapted from  Food & Nutrition Magazine Recipe)
Gluten Free & Vegan #holidayrecipes

Prep time:  10 minutes
Cook time:  40 minutes
Serving:  6 of the 1/2 cup serving

Nutrition information per serving (estimated using Myfitnesspal): 107 calories, 19 g carbs, 4 g fat, 2 g protein, 105 mg sodium, and 4 g sugar

Ingredients:
1 lb sweet potatoes, cubed
1 lb butternut squash, cubed
1-1/2 Tbsp extra-virgin olive oil
1 cup Low sodium No-Chicken broth
1/8 tsp sea salt
1/8 tsp black pepper
1/8 tsp pumpkin spice
1/8 tsp basil
1/8 tsp oregano
1/2 tsp garlic powder
1/2 tsp cinnamon

Direction:  
1. Preheat the oven to 350 degrees F
2. If you did not buy the pre-cut butternut squash and sweet potato, cut them into cubes
(I am too lazy, so I bought the pre-cut ones from the store).
3. In a large mixing bowl, mix all the all the ingredients together using your hands or a large spoon.
(If you do use your hands, be sure to wash them first with soap and water...food safety first!)
4. Lightly spray a baking dish with olive oil/canola oil
5. Pour the mix  into the baking dish and spread out the vegetables evenly
6. Cook for 40-42 minutes (or until you can pierce the vegetables with a fork)

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Some of Our Favorite Things...

Thanksgiving is around the corner and that means we are all wreaking our brains trying to figure out what to cook for the Thanksgiving dinner.  Are you looking for something new to try?  Well, you are in luck!  For the remaining month of November, we will be featuring some of our favorite dishes that you can try to incorporate into your Thanksgiving dinner/weekend.

Featuring dishes such as:
1. Cinnamon Butternut Squash and Sweet Potato Medley
2. Savory Vegetable Stuffing
3. Stuffed Bell Peppers
4. Green Peas Dip
5. Oven Baked Mini Peppers

In the mean time, check out the list of November vegetables and fruits at Women's Day. 

Cheers!
Maria and Rhea

Pumpkin Is In the Air...

I love the winter holiday season!  I love the fact that I finally get the excuse to not work on my PhD dissertation 24/7 and visit with family and friends.  The most exciting part for Rhea and I is that we get to try out new recipes to submit to the At The Table E-Cookbook or showcase at our private holiday gatherings.

Well folks, I personally found a winning dessert recipe for my holiday meals.  I recently came across a no fuss Vegan Pumpkin Mousse recipe and decided to give it a whirl.  I must say that the original version was fantastic, but I wanted extra protein and less coconut flavor, so I decided to switch it up a little.  The end result was a big WOW.  I found myself licking every last drop of the Pumpkin Mousse Parfait!  My husband, who originally hesitated, also inhaled it.  The best part about this dessert recipe is that it does not take much prep or cook time and you can prepare it ahead of time.  Less cook/prep time = More family and friend time.

Vegetarian/Vegan and Gluten Free Pumpkin Mousse Parfait
(Makes about 4 in a 10 oz cup)

Prep time:  5 minutes
Cook time:  5-10 minutes
Containers:  10 oz cups
Per 10 oz serving:  calories (203), carb (26g), fat (6 g), protein (11g), sodium (134 mg), and sugar (19 g)

Ingredients:
 
Pumpkin Mousse
1-15 oz can Pumpkin puree
1/3 cup Unsweetened organic coconut milk
1/4 cup Light Smart Balance Butter
1 Tbsp Agave
2 tsp Vanilla extract
2 tsp Pumpkin pie spice

Yogurt/Vegan Yogurt Mixture
1-1/2 cup (12 oz) Nonfat plain Greek yogurt (Vegan version:  use nonfat plain soy yogurt)
3 Tbsp Agave

Directions:

1. Microwave/heat up the vanilla extract on the stove for 10 seconds to cook off some alcohol
2. Put the pumpkin puree, coconut milk, Smart Balance, 1 Tbsp of agave, vanilla extract, and pumpkin pie spice into a blender
3. Blend the pumpkin mousse mixture until smooth
4. In another mixing bowl, mix up the plain yogurt and the agave
5. Scoop out the pumpkin mousse mixture and layer it on the bottom of the cup
6. Then layer the yogurt mixture on top of the pumpkin mousse mixture
7. Lastly, add the pumpkin puree on top of the yogurt mixture
8. Optional:  Add a dash of cinnamon on the top
9. Enjoy and let us know your thoughts

Have a wonderful and safe holiday!

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Great end of the summer snack!

Check out this cucumber and hummus recipe.  What a neat idea!
http://www.creativekidsnacks.com/2013/01/25/cucumber-and-hummus-cupcakes/

MD Anderson study recruits survivors

Are you or your child a survivor of a childhood brain or childhood central nervous system (CNS) tumor?  If so, you may be eligible to participate in the MyChoice research study.  Researchers at MD Anderson Children’s Cancer Hospital and Texas Children’s Cancer Center have joined forces to learn more about eating practices among survivors of childhood brain and CNS tumors.  We need your help to complete a web-based survey. 

You may be eligible to participate if you are: 

• 15-39 years old
•  a survivor of a primary childhood brain or CNS tumor
• have access to the Internet
• able to speak, write and read in English 

For more information, please call:  713-794-1760 or email:  mchang1@mdanderson.org.   Study details are available at ClinicalTrials.gov:  NCT01682824.   

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Vegan/Vegetarian Butternut Squash and Pumpkin "Mock" Risotto

We recently stocked up on soups and canned vegetables because my husband was dealing with some health issues that affected his swallowing ability.  Now that he is feeling much better, "mushed" food is no longer what he wants to eat.  This change in diet meant that I am left with a pantry full of soups and canned vegetables.  The penny-pincher in me just could not stand the thought of letting all of these foods go to waste because of infrequent use.  I thought long and hard on what I can cook quickly and be able to use up as many of the soups/cans as I can in one shot.  I then had an "Aha!" moment the other day when I came across a "mock" risotto recipe.  So I rummaged through my pantry and found the following ingredients:

1. 1 carton of organic low sodium butternut squash soup

2. 1 can of organic pumpkin puree (great fiber source)

3. 1 carton of organic low sodium no-chicken broth 

4. 1 box of Acini de pepe

Based on the ingredients I found, I decided to make my own version of the butternut squash and pumpkin "mock" risotto in the crock pot.  To my surprise, the "mock" risotto turned out REALLY good and we had enough left over for our lunch boxes!  I hope you and your family will be able to enjoy it too.  Bon appetit!

VEGAN/VEGETARIAN BUTTERNUT SQUASH & PUMPKIN "MOCK" RISOTTO

Prep time:  8-10 minutes 

Cook time: 5-6 hours

Ingredients:

1 carton of organic low sodium butternut squash soup

1 can of organic pumpkin puree

1 carton of organic low sodium no-chicken broth

1 box of acini de pepe

2 tbsp No salt added Italian seasoning

1 tbsp No salt added oregano

1.5 cup of frozen peas

2.5 cups of frozen spinach, chopped

Salt and pepper to taste

Vegetarian options:  Add parmesan cheese, shredded to taste or you can also add scrambled eggs

Directions:

1. Pour the butternut squash soup and no-chicken broth.

2. Stir in the pumpkin puree, acini de pepe, Italian seasoning, oregano, frozen peas, and frozen spinach.

3. Set the crockpot setting on low and let it cook for 5 to 6 hours.

4. Vegetarian options:  Add scrambled eggs into the crock pot at the last hour of the cooking or add parmesan cheese at the table.  

  

A Sparkling Drink for the 4th of July!

Happy 4th of July for Rhea and I!

July 4th is that time of the year when many people would get together for a cook out and enjoy the spectacular fireworks late into the evening.  As you prepare for a day in the sun, be sure to remain hydrated in this HOT HOT weather and don't forget to put on sun block.  Hopefully the following sparkling drink will inspire you to stay hydrated.  Have a safe and wonderful 4th of July!

Independence Day Sparkles
(AKA:  non-alcoholic mimosa)

Ingredients:
Fresh strawberries, quartered
Fresh blueberries
Fresh orange juice
Lite grapefruit juice
Sparkling Apple Cider
Sparkling Water
Disposable Tumbler cups
Ice

Directions:
1. Put some strawberries and blueberries into the tumbler cups
2. Put some ice in the cups
3. People can then choose to either pour in 1/3 of the orange juice or 1/3 of the grapefruit juice
4. Then they can choose to pour in 2/3 of the Sparkling Apple Cider or the Sparkling Water
5. Last step is to enjoy your own creations together!

UTHealth - HealthLeader: Cool Summer (Staying on track with the Wellness Goal)

Wishing you a wonderful summer!  The following are some tips to stay on track with the wellness goal even during the HOT summer months. 
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Be Sure to ease into the exercise during the summer days!

UTHealth - HealthLeader: Bringing the Heat  (Check out this article on how to exercise safely during the summer.)

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Goodbye to Dr. Toni Yancey, a special member of the Active Living Research family | Active Living Research

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Article on possible biological explanation for gender differences behind binge eating.
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What triggers those late-night snack cravings?

Interesting article on how internal circadian system affects our hunger cues.
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Quick Healthy Dinners at My House: Kale Wraps--Dinner plan!

Quick Healthy Dinners at My House: Kale Wraps

This looked so good.  I know what I am going to have for dinner tonight.  :)

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Important newborn screenings that can save a child's life!
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With most of us spending 90% of our time indoor, the article definitely provided some great tips to improve our indoor air quality. 
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"Brain attacks" that deserve your attention!
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Vegetarian Casserole Featuring Our Beloved Butternut Squash

I have to give my husband the credit for the following recipe.  He came up with the great idea of using the nut crust for the casserole dish.  I decided to make some casserole for him to eat while I am out of town.  This way I am comforted by the fact that he still can have vegetable filled dinners while I am traveling for work.

It was definitely an experiment because I looked through several recipes I found on the Whole Foods website and decided to combine the few things I like together into one recipe.  Give it a try and I hope you will like it too.  I look forward to your feedback.

Squash, Beans, and More

Ingredients:

1-1/2 cup low sodium beans, drained [I used garbanzo beans]

2 tbsp olive oil

1 frozen bags of mixed vegetables

2-1/2 cups low sodium vegetable broth or water

1/8 tsp black pepper

½ cup dry “nut crust” [see the nut crusted meatless chicken tender for the dry ingredient]

1/3 cup nonfat Greek yogurt, plain

1/2 cup leafy green vegetables, chopped [I used bean sprout leaves...something I had in the fridge]

1 cup butternut squash, cubed

½ cup tomato paste (optional)

1 tsp dry parsley

1 tsp dry oregano

1 tsp Italian seasoning

1 tsp dry basil

2 tsp sea salt

Directions:

1. Preheat oven to 450 degrees F
2. Heat up the olive oil and low sodium vegetable broth in a large saute pan on medium-high heat
3. Stir in the butternut squash and frozen vegetables, cook fir approximately 10 minutes or until the butternut squash is becoming tender
4. Stir in tomato paste, parsley, oregano, Italian seasoning, basil, black pepper and sea salt
5. Stir in the leafy green vegetables and beans
6. Pour the mixture into a baking dish
7. Line a sheet pan with foil and place the baking dish on the sheet pan to prevent drippings
8. Bake for approximately 25-30 minutes or until the butternut squash looks tender [you can take out a piece and see if you can poke a fork through]
9. While the vegetable mixture is baking, mix the dry "nut crust" ingredients with the nonfat plain Greek yogurt.
10. Lower the oven temperature to 400 degrees F  
11. Pull out the baking dish and cover the vegetable mixture in the baking dish with the nut crust and yogurt mix
12. Bake for another 20-25 minutes or until the nut crust is golden brown and crisp

Nut Crusted Meatless Chicken Tender--Using up what is left in the pantry

Have you ever walked into your pantry and wondered how long certain food has been sitting there?  Well, that was what had happened this past weekend.  As I surveyed our pantry this past weekend before our weekly grocery shopping trip, I noticed that we have several items that are close to the expiration date.  The thought of throwing food away still gives me the pain.  That's why I was determined to find recipes that would help me use up ingredients/food items we found in the pantry.  Since we have some whole wheat saltine crackers and orange marmalade spreadable fruit, I decided to make nut crusted meatless chicken tender for dinner.  I was happy that in 55 minutes (including prepping and cooking), we were ready for dinner.  Please excuse the unclear picture.  I am still learning how to take pictures, but the nut crusted chicken (meatless) was DELICIOUS!  I hope you will enjoy the dish as much as we did.

Nut Crusted Meatless Chicken Tender

Ingredients:

½ cup of toasted mixed raw nuts

¼ cup of crushed whole wheat saltine crackers

½ tsp paprika

1 tsp garlic powder

1tsp of Italian seasoning

½ tsp of dried basil

½ tsp of dried oregano

1/8 tsp ground black pepper

4 tbsp of nonfat Greek yogurt (Options:  applesauce/smart balance butter if you want)

2 tsp of orange marmalade fruit spread

4 Meatless chicken tenders (choose your brand, we used Gardein; Option:  You can use real chicken/turkey/fish, but you will have to adjust the temperature and cooking time)

Directions:

1. Preheat oven to 475 degrees F.
2. Place foil on a baking sheet.
3. Spray a thin layer of canola oil on the foil
4. Place the whole wheat saltine crackers and the nuts in a large zip loc bag and crush the crackers and the nuts [Great way to get some arm exercise!]
5. Add paprika, garlic powder, Italian seasoning, dried basil, dried oregano, and black pepper into the crush nuts and crackers, and mix well
6. Transfer the dry ingredients into a shallow dish to use for coating
7. Mix the Greek yogurt and orange marmalade fruit spread well in a mixing bowl
8. First, coat the meatless chicken with the Greek yogurt and orange marmalade mix (recommend a thin layer)
9. Second, coat the meatless chicken with the dry ingredients
10. Bake the chicken (meatless) for approximately 20-25 minutes or until golden brown*

*Note:  Depending on your oven, you might need more time or less time.

In the picture:  I served it with a mix of brown rice and quinoa and saute vegetables (That's what we have in the fridge and pantry)

You can also serve it with romaine lettuce and other side salads.  

UTHealth - HealthLeader: Laptop Medicine

UTHealth - HealthLeader: Laptop Medicine
A very relevant topic that applies to most of us today.  The article provided great resources where we can most likely find trusted medical information. 

March is the National Nutrition Month

Happy Thursday! This year has gone by so fast.  We cannot believe it is almost March!  This means that we get to celebrate the National Nutrition Month.  Here are more information about the National Nutrition Month (About National Nutrition Month (NNM) - An Annual Campaign from the Academy).  However, the following are quick tips from the Academy of Nutrition and Dietetics (Previously the American Dietetic Association) to start maintaining a healthier lifestyle:

1. Eat breakfast!
2. Make 1/2 of your plate fill with fruits and vegetables.
3. Watch the portion size.
4. Be active.
5. Fix/bring healthy snacks.
6. Read the food labels.

Lastly, if you have any questions, please feel free to consult a registered dietitian.  

Navigating Successfully Through the Fast Food Menu

Happy Monday!  Here is a quick blurb on how you can snack healthier on the run.  

It is hard to stay away from the attractiveness and convenience of fast food pick up after work.  The American Heart Association has some great tips.  You can read in more details by following the link:  http://www.goredforwomen.org/live-healthy/heart-healhty-snacks-and-eating-on-thego/navigate-fast-food-menus/.

In summary,
Tip 1:  Avoid portion distortion
Tip 2:  Be sauce savvy
Tip 3:  Say no to "fried" choices
Tip 4:  Sip smart 
Tip 5:  Go in prepared (Set a deal breaker for yourself)