Episode 9: Emergency Preparedness and Thanksgiving

Hi everyone!

We are sorry it has been a while, things have been a little crazy with life lately. However, we have missed you and we are back at it! JUST in time for the holidays. On this episode, we are talking about emergency preparedness with HCU, featuring HCU Network America’s Emergency Preparedness Toolkit, as seen here.

We also discuss some famous vegetarians as found in this article.

Not to mention some hazards of being a vegetarian during the holidays, seen here. SHUT IT UNCLE FRANK!

Lindsey also comes up with the *best*ever*jokes*. Including one about May flowers that you just don’t want to miss.

Last but not least, this week’s Low Pro Bites recipe is one that is a staple at our family Thanksgivings. We have not tried using the low-protein food provider cream cheeses, however I think they would work just fine (we typically use whipped cream cheese, which has lower protein than regular cream cheese). I also substitute regular milk for almond milk, and shredded cheese for a low-protein shredded cheese. You can mix any veggies that sound good to you. We typically use fresh veggies instead of frozen, and we use zucchini, onion, corn, carrots, and diced red potatoes.

The recipe for the veggie casserole is as follows:

2 (12 oz) bags of mixed vegetables

1/4 cup butter

2 TBS flour

1 TSP diced onion (we use a whole onion. maybe 2. we like onions.)

1 cup milk *sub almond milk*

1/2 tsp salt, 1/4 tsp pepper

4 oz cream cheese *we used whipped*

1/2 cup french fried onions (let’s be real. we use the whole container. it’s Thanksgiving, calories don’t count.)

Shredded cheese *low protein cheese*

**If you are using fresh vegetables, you will want to bake them first! So cook them then add to a pie pan or casserole dish.*


Whisk butter and diced onion while cooking it over medium-low heat, let onions get soft then add flour and cook until it is light brown, approximately 3 minutes. (sometimes requires a little more butter than called for if you are using a whole onion).

Add milk/almond milk, salt/pepper. Continue whisking over med-low heat until thickened.

Add cream cheese and stir until smooth.

Pour the sauce over the veggies, sprinkle with cheese.

Bake at 350 degrees for 25 mins. Sprinkle french fried onions on top and bake another 5 mins.


Enjoy!! Send us pics of your low-protein Thanksgiving meals, and let us know your favorite dish!

Eat ALLLLL the veggies this Thanksgiving!!

-Ben and Lindsey


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