Vegan Ceviche Lettuce Cups – Meatless Monday

I can’t wait to try these! They look absolutely delicious! I will probably leave out the seaweed just because I have to be in the mood for that taste. Here is the description from the Meatless Monday website (link below).

These lettuce cups are packed with the cool flavors of traditional ceviche – lime, cilantro, garlic and hot peppers – but feature hearts of palm and tofu rather than raw fish. This recipe is part of Meatless Monday’s No-Cook Summer Recipe video series.

Serves 3-4, makes about 12 lettuce cups

  • 1 (14 oz.) can hearts of palm, sliced into 1/2 – 1/4 inch rounds
  • 1/2 block extra firm tofu, cubed (about 7 oz.)
  • 3 plum tomatoes, seeded and diced
  • 1/2 small onion, minced
  • 1 bunch cilantro, chopped
  • 1 serrano pepper, minced
  • 1 clove garlic, minced
  • About half a package of dried seaweed snacks
  • Juice of 2 limes, or more to taste
  • Coarse salt, to taste
  • 1 avocado, sliced
  • 1 head Bibb lettuce

Mix hearts of palm, tofu, tomatoes, onion, cilantro, serrano pepper and garlic in a medium bowl. Add finely crumbled seaweed snacks over top. Add the juice of two limes, or more depending on taste. Gently mix and season with salt to taste.

Allow the ceviche mixture to marinate in the refrigerator for 1 hour. Meanwhile, slice avocado and arrange lettuce leaves on a serving dish.

Remove the ceviche mixture from the refrigerator. Scoop a large spoonful of the mixture onto each lettuce leaf and top with additional cilantro before serving.

Click on the link below for the nutrition facts!

Source: Vegan Ceviche Lettuce Cups – Meatless Monday

Cauliflower Tater Tots

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Who knew cauliflower tater tots could be so delicious? I made these for the 1st time a few months ago and am hooked. My husband and brother-in-law are fans, too! This is an accomplishment coming from a picky eater and a trained chef!
These are gluten free and healthier than regular tater tots. They are baked in the oven instead of fried and contain egg whites and almond flour to up the protein content. Cauliflower is a nutrient powerhouse, too. This recipe provides almost 100% of the daily value for vitamin C!!
Click this link to read more nutritional benefits of cauliflower.

Serving size: 6 tater tots
Recipe makes approximately 5 servings or 30 tater tots.

Ingredients:
1 head of cauliflower
2 egg whites
1/4 cup almond meal/flour
1/4 cup parmesan cheese
1-2 cloves garlic
2 Tbsp chopped onion
Salt and pepper to taste

Directions:
Heat oven to 400F.
Finely chop cauliflower in food processor.
Add all ingredients together and mix well.
Form the mixture into tots and place them on a greased pan.
Bake on 400F for about 15 minutes on each side, depending on how crispy you like them.
Enjoy!

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Roasted Cauliflower

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I can’t believe my husband said that this recipe is his favorite vegetable recipe that I make! This is a huge success as he is not a fan of many vegetables and would not even touch cauliflower a couple of years ago.  And since cauliflower is available all year round and is packed full of nutrients, I am happy to make this whenever he wants! Plus, it is ridiculously easy.

Here are a few nutritional tidbits on cauliflower:

  • There is research that links cauliflower to cancer prevention
  • Cauliflower contains phytochemicals called glucosinolates that help the body detox
  • Cauliflower is an excellent source of vitamin C (meaning it contains 20% or more of the Daily Value of vitamin C per serving)
  • Cauliflower is anti-inflammatory and is a good source of vitamin K (meaning it contains 10-19% of the Daily Value of vitamin K per serving)
  • Cauliflower is high in fiber!

Recipe makes 8 1/2 cup servings

Ingredients:

1 medium head cauliflower

1 tsp olive oil

Juice of 1/2 lemon

1 Tbsp black pepper

1 Tbsp grated Parmesan cheese

Instructions:

  1. Preheat oven to 450F
  2. Trim cauliflower into florets and pieces
  3. Place cauliflower in baking dish
  4. Mist cauliflower with olive oil (I use a Misto sprayer)
  5. Drizzle lemon juice and black pepper on top
  6. Roast cauliflower to desired tenderness (I like a little char on top). I usually leave it in the oven for about 25 minutes and toss it around halfway through.
  7. Take out of oven and sprinkle with Parmesan cheese.
  8. Enjoy!

Roasted Cauliflower NFL

Scientists Confirm Institute of Medicine Recommendation for Vitamin D Intake Was Miscalculated and Is Far Too Low

Scientists Confirm Institute of Medicine Recommendation for Vitamin D Intake Was Miscalculated and Is Far Too Low. The current Vitamin D recommendations are 600 IU for adults and 800 IU for seniors according to the Institute of Medicine’s Food & Nutrition Board. However, the Vitamin D Council recommends a daily intake of 5000 IU, which may be more in line with what we should be getting…

vitamin-D-sourcesWhat is Vitamin D?

A fat-soluble vitamin that helps to build healthy bones. Fat-soluble means that vitamin D is absorbed with the presence of fat and is stored in your fat cells. Vitamin D promotes calcium absorption in the gut and regulates phosphorus levels, which in turn helps to keep our bones healthy. Vitamin D also plays a role in keeping our immune systems healthy, reducing inflammation, cell growth and gene expression. There are several forms of vitamin D and the most important to remember are vitamin D2 and D3. Vitamin D2 is the plant form and D3 is the sunlight form. People who are mainly at risk for deficiency are older adults, obese adults, people who do not have any sun exposure, and certain illnesses. Children who have a deficiency get rickets (classic sign is bowed legs) and older adults who have a deficiency can develop osteomalacia, or softening of the bones.

How Can You Get Vitamin D?

Food, sunshine and/or supplements. Good food sources of vitamin D include fortified orange juice & dairy products, fatty fish and eggs. Also, the only vegetable source of vitamin D is mushrooms!  Below are good sources of vitamin D:

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Vitamin D is unique in that your body can convert a form of vitamin D in your body with exposure to sunlight. Depending on where you live, the color of your skin and the length of exposure will determine how much sunlight you need.  Typically, getting about 20 minutes of daily sunlight without covering up and no sunscreen on will give you enough. However, our ability to convert vitamin D decreases as we age. Sometimes sunlight alone is not enough and making sure we are eating foods high in vitamin D becomes essential.

The Upper Limit Intake or the maximum amount you should take before the possibility of having harmful effects is 10,000 IU.

The Vitamin D Council has some great information and of course let me know if you have any questions.  It will be interesting to see how this new research plays out.

Little morsels of nutrition advice

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