My Plant-Based Family

Feeding My Family a Whole Food, Plant-Based Diet, On a Budget

Holly Yzquierdo

Gratituesday: Weakness

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Years ago, when we lived in Oklahoma, we had a really tall tree in our backyard. Our kids would occasionally climb it but there was a point in the tree that if they got any higher they would get stuck. When they got stuck they would get scared and call for their Daddy. My husband does not like heights even if it is just a tree but he would climb the tree, cradle his scared little child in his arms and climb back down.

My tree climbing days are (probably) over but sometimes I get stuck. I feel like I can’t get down to a safe spot, I feel insecure where I’m sitting, and I need someone strong and safe to rescue me and take me home.

 But he said to me,“My grace is sufficient for you, for my power is made perfect in weakness. ” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong. 2 Corinthians 12:9-10

In these moment’s of weakness I call to God. He rescues me. I may still be in my situation but I find strength in Him. So whether it is a financial hardship, a broken relationship, a broken body or despair that overtakes you, maybe even everyday frustration from which there is no escape. When you are weak, He is strong!

Lord, I pray that you would comfort my friend reading this today. That you would show yourself to be real and powerful, able to provide a way of escape from burdens that are too much to carry. Amen

If you need someone to talk to you can call 1-888-NEED HIM or click here. Thank you for sharing today with me. When we don’t truly know someone we often put them on a pedestal thinking they really have it together. I assure you I don’t and I’m betting you don’t either. When we are open about our weakness we allow other to come along side and encourage us. So Be Encouraged Today! 

Join us for Gratituesday at Heavenly Homemakers!

Meal Plan Monday: Wanna Help

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I hope you had a great Mother’s Day weekend. One of the highlight’s of the weekend was the Virtual Vegan Potluck, over 60 bloggers shared recipes. If you have some time stop by the potluck. If you’re interested in seeing my contribution check out these Gluten-Free Apple Muffins.  

Every Monday I post a Meal Plan for the week. Sometimes I stick to it and other times not so much. I occasionally get stuck in a rut and make the same meals over and over. As the temperatures increase here in Arizona I find myself wanting to cook less and less. Does this happen to the rest of you?

Some of my quick and easy (I don’t want to cook anything) meals contained wheat/gluten and I’m trying to stay away from those now. Last week I shared on My Plant-Based Family’s Facebook page how my son’s eczema had almost completely cleared up when we were both gluten-free but started coming back when I would have wheat products (I’m still nursing him). 

The goal of my blog is to chronicle our journey eating a Plant-Based Diet and to do it inexpensively. That means paying $6 for a tiny loaf of gluten-free bread is not something that can be done often. Since we are relatively new to gluten-free eating I occasionally buy convenience items that are on sale, at least until I learn how to make substitutes. 

So here it is Monday and I need to come of with a Meal Plan, and I started thinking that maybe someone else would want to help. Do you wanna help? So I’ll share what produce I bought this weekend and you can give me ideas. How does that sound?

Produce

  • Spinach
  • Carrots
  • Celery
  • Tomatoes
  • Onions
  • Jalapeno Peppers
  • 1 Red Bell Pepper
  • Limes
  • Broccoli
  • Summer Squash
  • Zucchini
  • Potatoes
  • Sweet Potatoes
  • Grape Tomatoes
  • Strawberries
  • Apples
  • Bananas
  • Honeydew Melon
  • Pear (only 1 left)
  • Oranges
  • Kiwi

I also have a big batch of cooked Pinto Beans and of cooked Quinoa along with big batch of Cilantro Jalapeno Hummus and a small batch of Spicy Hummus. My pantry is stocked with my normal go to items like rice, beans, oatmeal (but not gluten-free), and pasta (that is gluten-free). To see my normal supply click on this post about Resources.

What would you make? I’m having company on Tuesday and promised her Mexican food, she is pregnant and has 3 little one’s. Any suggestions? I’ll be posting on My Plant-Based Family’s Facebook page what we end up eating so follow it if you are curious. I’d love to say you could win a fabulous prize but sadly I don’t have any prizes to give away. But I will give you and your blog a shout out if we make a meal that you recommend! 🙂

Speaking of shout-outs, have you checked out Tia Tofu, when she gets to 500 likes on Facebook she will be giving away cookies! I can’t think of anything better than that. So run over to Tia Tofu’s Facebook page and like her. She is fabulous I promise! 

Virtual Vegan Potluck:Gluten-Free Apple Muffins

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Welcome to My Plant-Based Family, Virtual Vegan Potluck Edition. I hope you’re enjoying yourself so far. If you want to start from the beginning check out Vegan Bloggers Unite! There are about 60 bloggers attending so clear your schedule and sit down for a fun time.

Today I’m bringing Gluten-Free Apple Muffins to the potluck. They are divine and you simply must try one or three! They are moist and delicious,  you really can’t tell they are gluten-free or vegan.

I recently took them to an event and little children were running up to me asking for more so there are definitely kid approved, a few kids even followed me outside as I was leaving with their cute little hands out.

Gluten-Free Apple Muffins

Ingredients

  • 3/4 c brown rice flour
  • 6 Tbsp potato starch
  • 6 Tbsp tapioca starch
  • 1 tsp xanthum gum
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 2 tsp cinnamon
  • 1 banana, mashed
  • 1 c unsweetened applesauce
  • 1 cup raw sugar
  • 2 tsp vanilla
  • 1/4 c water, you can also use orange or apple juice
  • 1 c diced apple

Do

  1. Preheat oven to 350 degrees.
  2. In a medium size bowl mix together the first four ingredients.
  3. Add the dry ingredients, baking powder, baking soda, sea salt, and cinnamon. 
  4. In a large bowl mash banana then add applesauce, sugar, vanilla and  water. Mix wet ingredients. 
  5. Pour dry ingredients into wet ingredients until just mixed. 
  6. Gently stir in diced apples.
  7. Spoon batter into paper lined muffin cups or use a non-stick pan. 
  8. Bake until toothpick inserted in muffin comes out clean. I baked mini muffins for about 15 minutes and regular sized muffins for about 20 minutes. 
Serve
These are a great addition to brunch, a midday snack or dessert. The only problem with the mini muffins is that they are incredibly easy to toss in your mouth without thinking about it. These should be stored at room temperature in a covered container.  They did not last too long at our house so I’m not sure how they taste after a few days. 🙂
Don’t stop now, you can go forward or back from here to enjoy the rest of the potluck!

Plant-Based Kids

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Can you raise your kids plant-based eaters? Is it healthy? Will they get all of the nourishment they need to grow strong and healthy? 

YES!

It is your job as parents to make sure they are eating a healthy diet, even if you choose to include meat or dairy. We all get caught in a rut from time to time but what your child eats or doesn’t eat is solely in your hands. 

The Earlier the Better

The younger your kids are when they begin eating healthy the easier it will be. Kids who have never had fast food, candy, or soda will not throw a fit for it. When I was pregnant with my second child I was a fast food queen; my oldest and I would eat fast food burgers, nuggets, or burritos probably 4 times a week. I cringe now when I think about all of the garbage we ate. I don’t dwell on that, nothing can be done, I simply focus on feeding my kids healthy food now.

Starting today is better than starting tomorrow. As a mom I had bought into the “3 a day” dairy campaign. I was so please that my son LOVED plain yogurt, cheese was another favorite snack. As we transitioned to a plant-based diet I would allow my son to occasionally have a cheese stick. He loved it. I don’t buy them or keep them stocked in the house any more. Don’t tell anyone but he had a grilled cheese last week from Sonic. I don’t feel condemned over this. Every other meal that week was healthy and full of life giving nutrients.

Bigger kids maybe harder to convert. Some friends of mine made the plant-based switch this year. They watched “Forks Over Knives”, “Food Matters”, and “Food Inc.” with their kids. The kids want to eat healthy! They are doing it for their health, animals, and the planet. The son (who is probably about 10) said he missed meat and would eat it again but he is eating healthy now. 

Picky Picky

If you’ve read any parenting books you’ve probably heard it takes something like 15 different attempts of feeding your child a particular food for them to like it. If your kid doesn’t like something don’t give up. Their taste change as they change, and I’ve never known a toddler to not change their mind.

I am not a “sneaky chef” but I’m not completely against it either. Some kids don’t like the texture of a particular veggie. If you puree it and add it to another dish they may begin to love the taste, then give the veggie a chance. 

My 3 year old was never a fan of carrots until he saw Mommy eating carrots and hummus. Now he will abandon whatever he is doing and come running for “carrots and dip”. 

PB&J and Beyond

If your kids eat lunch with other kids they are gonna want to eat what their friends have. Ask your kids what kind of food they want. If they are happy with a sandwich, fruit, and a drink then hey it’s not junk and they could do much worse. 

When my(big) kids were in elementary school I made a chart to help them prepare their lunches. The columns were Main Dish, Fruit or Veggie, Snack, Dessert, and Drink. Each column then had foods that were acceptable. Once they got to junior high it wasn’t cook to be seen with a lunch so they would usually take a sandwich and a granola bar. I’m convinced this was still healthier than anything they would have eaten at school. The choices there were pizza, nacho bar, fried fish sandwich, and the like.

Meal Ideas

Here is a partial list of food I feed my kids. 

  • Baked Sweet Potatoes, you can even add cinnamon or a few drops of maple syrup. My boys eat them plain.
  • Baked Potato, my 3  year old always wants ketchup.
  • Almond or Peanut butter sandwiches
  • Apples or bananas dipped in almond butter
  • Almond butter toast
  • Steamed Veggies, my 1 year old does best with these, broccoli, squash, mushrooms, carrots, etc.
  • Pasta with veggies and sauce
  • Beans, my 1 year old loves whole beans, the 3 year old likes them smashed.
  • Rice with veggie and sauce
  • Bean burrito, the 1 year old can’t handle burritos yet but he loves beans.
  • Bean/grain loaf, the 1  year old loves any variation of this.
  • Oatmeal
  • Breakfast Quinoa
  • Bagel Pizza’s, for the 3 year old
  • Pancakes
  • Breakfast Stir Fry
  • Nachos with faux cheese, guacamole, salsa, beans, and taco quinoa!
  • Fresh Fruit, apples, bananas, strawberries, pineapples, mangoi
  • Frozen fruit, my 1 year old LOVES frozen blueberries, especially when teething.
  • Smoothies, you can add kale, spinach, or a host of other healthy foods.

This is only a partial list, please add your favorite Plant-Based kids meals (or snacks) in the comments. 

Tips

When in doubt add a dip. Hummus, Unfried Beans, salsa, guacamole, nut butter, faux cheese sauce, ketchup or even a non-dairy yogurt can make a difference. Give it a fun and special name like Hippo Hummus. 

If a dip is not fitting add a sauce. Last night we had gluten free noodles and steamed veggies (squash, tomatoes, carrots, broccoli, onions, mushrooms and spinach). I knew the 1 year old would eat it but the 3 year old and my husband would need a sauce to be completely won over. As usual I didn’t measure but mixed about 1 cup of veggie broth, less than 1 tbsp of nutritional yeast,  less than 1 tbsp of rice flour, a few shakes of garlic powder, onion powder and black pepper and a squirt of Braggs Amino’s. I stirred the mixture on medium heat until it thickened then poured it over the veggies and noodles. It was very taste. Everyone except the 3 year old had seconds. 

Do you have a tip to share? Please do so in the comments!

A quick note, I am not a doctor and I have never played one on TV. My opinions are just that, opinions based on my experience, research and the teaching I’ve received. I’m happy to answer questions or give advice just know that I am not an expert. 

Resources

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Do you eat a plant-based or vegan diet? Most of the people I’ve met only considered it because they were sick. That was me, sick and desperate for help. Thankful a friend introduced me to Eileen, a Whole Food Educator who taught me about how food is directly related to our health. To learn more about my story click here.

When I first started looking for resources I really didn’t know enough to tell the difference in the good verses the bad information. I got frustrated looking for recipes that were full of processed, food like substances. I don’t know how many recipes I saw that had white flour, white sugar and oil but the cup full. Eeewww! That was not for me.

The Wellness Forum

Thankfully Eileen introduced me to the Wellness Forum. The Wellness Forum is headed by Dr. Pam Popper and has been providing health-giving education and resources for 15 years. When I became a member I was sent a book and dvd’s that taught me almost everything you need to know about making the switch to a plant-based diet, including all of the reasons to make the switch. I also get newsletters, weekly conference calls and many other opportunities to ask questions. It was definitely worth the price. I just called the Wellness Forum and the member ship price is now $77 for a 1 year membership. So if you are just getting started this is perfect for you.

Other Docs

There is a growing number of doctor’s who now prescribe a Plant-Based diet. Here is a list of a few of them. Feel free to list others in the comments.

Dr. T. Colin Campbell

Dr. Caldwell Esselstyn

Dr. Joel Fuhrman

Dr. John A McDougall

Blogs

Who doesn’t love reading blogs? I am a fan of so many.

You simply must check out An Unrefined Vegan. She uses the same type of ingredients that I do but her food looks so much better and more creative. When I refer to her blog I say, “my friends blog” even though we have never met because she feels like a friend. She has a wonderful writing style too.

Fat Free Vegan has ton’s of healthy vegan recipes. Another favorite is the Happy Herbivore, if you’ve read my blog you know I cook a lot from her cookbooks and recommend them wholeheartedly. I also love her Herbie of the Week segment. Each week she recognizes someone who has made the switch to a plant-based diet and drastically improved their health.

There are others but these are my go-to blogs when I need an meal idea and are most closely in line with my dietary guidelines. What are your favorite whole food, plant-based blogs or websites. Feel free to list your own. 

A last list of a few more favorites are In Pursuit of More, Veggie Grettie, and Kid Tested Firefighter Approved. Also check out the Physicians Committee for Responsible Medicine headed by Dr. Neal D. Barnard.

Who am I missing?

Gratituesday: Testimony

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This morning I got to listen to a good friend share her testimony. There were about a dozen of us listening and I can assure you we were all riveted with her life story. She shared about loss, love, and ultimately God’s faithfulness through her life, even when she was unaware of his presence.

I’m so thankful for stories like that. Stories that remind me I am not alone. Most, if not all of us have been through difficult experiences. Some of us lean on friends or family to be our anchor, while others rely on our faith.

My friend shared this verse with our group.

The LORD will guide you always; he will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail. Isaiah 58:11

I like the thought of that. I live in Arizona, it is dry and hot; the idea of a “sun-scorched land” is not hard to imagine. I also know the feeling of being spiritually dry, the longing for something cool and refreshing that will satisfy my soul. Do you know that feeling?

Let anyone who is thirsty come to me and drink. Whoever believes in me, as Scripture has said, rivers of living water will flow from within them. John 7:37b-38

Ahhh, now that sounds refreshing.

Join us for Gratituesday at Heavenly Homemakers!