week-end eats

Here’s a really really good vegetarian week-end recipe from The Kitchn.com- eat them alone or have a Mexican feast 

Make-Ahead Roasted Vegetable Burritos (Makes 8 burritos)

1 small head broccoli (about 1/2 pound)
1 small head cauliflower (about 1/2 pound)
1 large carrot
1 yellow onion
1 tablespoon olive oil
1/2 teaspoon salt
1 teaspoon chili powder, optional
1 cup rice, brown or white
1 15.5-ounce can black beans, drained and rinsed (about 1 1/2 cups)
2 cups shredded cheese (5 to 6 ounces)
2 cups crumbled tofu, shredded chicken, or shredded beef (meat should be cooked prior to assembling the burritos)
8 large burrito-sized flour tortillas (9 to 10 inches wide)
Optional extras: sliced avocado, sour cream, salsa, hot sauce, sliced scallions

Pre-heat the oven to 450°F. Line a baking sheet with parchment.

Chop the broccoli and cauliflower into bite-sized florets and stems. Chop the carrot into small pieces. Slice the onion through the root into wedges.

Toss all the vegetables together with the olive oil and salt, then spread in a single layer on the baking sheet. Roast until the vegetables are tender, 15 to 20 minutes. Stir the vegetables occasionally while they’re roasting.

Remove the wedges of onion and roughly chop them into small pieces. Return the onion to the vegetables. Taste and toss with chili powder and additional salt, if desired. Set aside.

While the vegetables are roasting, prepare the rice according to the package directions. Once cooked, fluff and set aside.

To assemble the burritos, wrap one or more tortillas in a damp paper towel and microwave for about 20 seconds to soften. (Hard tortillas might crack when you roll them.) Lay the tortilla on the counter and layer about 1/4 cup of cheese, about 1/4 cup rice, about 1/4 cup black beans, about 1/4 cup vegetables, and about 1/4 cup crumbled tofu on the lower third of the burrito. Any extras can go on top. Don’t worry too much about the exact amounts: about 1 to 1 1/2 cups total filling per burrito.

Roll the burrito tightly by folding the sides over the filling, then rolling from the bottom up. If you’re not eating the burrito immediately, wrap it tightly in foil and refrigerate for up to 12 hours; don’t refrigerate burritos for more than 12 hours or they start to get soggy. Burritos can also be assembled, wrapped in foil, and frozen for up to 3 months. Individual burrito components can be refrigerated for up to a week.

→ To heat just-prepared burritos or refrigerated burritos: cover with a damp paper towel and microwave at high power for 1 minute, until heated through. (Unwrap refrigerated burritos before heating.)

→ To heat frozen burritos, unwrap, cover with a damp paper towel, and microwave at high power for 2 minutes. Flip the burrito over, cover again, and microwave for another 1 to 2 minutes, until the burrito is heated through.

such good websites

Thanks to all of you for sending me a list of your favorite websites to share…I picked out a few and added one of my own- please keep sending them…





celebrate the end of February

So nice to say… this is the last week in February and there are a few February things left to celebrate:

  • February 22- 28   National Pancake Week- good excuse to eat pancakes
  • February 27          National Polar Bear Day- hug a polar bear
  • February 28          National “We Made It Through February Day” (I made this up!)


go for it

Ask Mom- I feel like I never have any fun. I want to have fun.

Maybe you’re not letting yourself have fun. Are you spending more time working than you have to? Are you spending your free time sleeping? Maybe you just need to change how much time you have for yourself, or what you’re doing in your free time. Plan something fun and do it.

Don’t stop trying

Dear Mom, I am afraid that I’ll never find a job and I’ll disappoint everyone. I have no self-confidence because I’m afraid I’m a failure. I need advice.

Since I have so many emails just like yours it can’t be anything that you’re doing wrong. The only thing you can do wrong is give up and stop trying. Stop worrying about all the bad things that might not even happen and think about everything that’s going right. Changing your attitude will change how you come across and you’ll be someone that people want to be around.

go high-density, low-calorie

here’s a sample very good low-calorie, high-density day of eating and snacking…

breakfast: bowl of bran flakes with skim milk, blueberries and whole wheat toast with peanut butter

lunch: spinach salad- 10 cups of spinach, 1 1/2 cups of strawberries, sliced and 1 small apple, sliced

dinner: pita pocket with lettuce and chicken salad

snacks: 1/4 cup raisins, 1 cup grapes, 3 1/2 cups popcorn

Low-calorie, high-density basic plate rule: fill half your plate with vegetables, 1/4 with whole grain and 1/4 with lean protein

apps to go

good diet and exercise apps…

  • Lose It!
  • WeightBot
  • FoodScanner
  • The Eatery
  • Calorie Tracker Tap & Track

when to diet and when not to diet

It’s not too soon to get in shape for spring and summer…exercise vs. diet? It depends on your goal…

Do you want to increase your energy? this one goes to diet changing your diet will increase your energy more than exercise. Good eating throughout the day will avoid sugar spikes and balance your brain chemicals which keeps your energy up and steady.

Clothes too tight after a winter hibernating and eating? this one goes to diet, too- the easiest way to diet is just eat fewer calories by “eating plants not animals”, eat low-calorie dense foods, the best are vegetables, fresh fruit and whole-grains and cut out processed foods.

Having trouble concentrating? this one gets better with exercise aerobic exercise and strength training are the best combination for a good memory and a healthy brain.

un-stress plan

Dear Ask Mom: I am under so much stress that I’m afraid it’s going to make me crazy. Help.

The problem is not that you’re under stress, but that you have to deal with it much better. You can’t make stress go away so find a way to unstress. Yoga, breathing exercises, meditation and exercise all help most people relax. Find the thing that works for you and practice…

stop and think

Hi Mom, I keep making bad decisions and getting into trouble. How can I stop doing this?

What are you thinking? Could your bad decisions be because you’re reacting quickly and not taking the time to stop and think about what you should do? When you are dealing with most situations try to put a little more time between you and your reactions. Take a few minutes to make better choices.