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My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

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Holly Yzquierdo

Whole Food Plant Based on $5 a Day Giveaway

October 21, 2015 by Holly Yzquierdo 21 Comments

Whole Food Plant Based on $5 a Day ebook is a comprehensive guide to eating nutritious and delicious plant-based meals.

If you want to be successful you need to plan.

Most people won’t succeed unless they are deliberate about their actions. The same goes for eating a plant-based diet.

That is the main reason I’m always encouraging people to make a meal plan. When you plan your meals and purchase the ingredients you set yourself up for the win. It is no longer left to chance.

Whole Food Plant Based on $5 a Day ebook is a comprehensive guide to eating nutritious and delicious plant-based meals.

My pal Emma Roche from Plant Plate recently published a new ebook called Whole Food Plant Based on $5 a Day!

This incredible ebook makes eating healthy really easy. Her goal was to make healthy eating accessible for people regardless of income or cooking ability. She not only tells you what to do but how to do it.

The book includes four weeks of meal plans (for couples or individuals) and delicious, well-written recipes. Before she even gets there she gives you valuable information about how to cook beans and rice.

Since this ebook is budget focused Emma shows how much everything costs but also includes how to save money. Part of that includes shopping tips and information about storing and reheating leftovers.

Peek Inside

All recipes are 100% vegan, made without added oils, and can be adapted for a gluten-free diet.

The four weekly meal plans include:

  • Grocery lists
  • Recipes
  • Day-by-day preparation instructions
  • Money-saving tips for the supermarket
  • Kitchen and cooking guides

Recipes include:

  • Cinnamon Crunch Granola
  • Banana Oat Pancakes with Strawberry Sauce
  • Veggie-Packed Chilli & Cornbread
  • Moroccan Chickpea Stew
  • Italian Barley Bowls

plus many more!

If you are a visual learner you will love how the book is layed out. The photography is stunning and could lead to lots of healthy cravings.

You can purchase this ebook for download for only $6.95! It’s worth every penny!

I also have a chance for you to win a free digital download of this ebook!

a Rafflecopter giveaway

I received a free copy of this book for review. I was not compensated for my opinion. 

Filed Under: Uncategorized Tagged With: Plant Based Diet

Hangry Plant-Based Meal Plan October 19, 2015

October 19, 2015 by Holly Yzquierdo 4 Comments

a plant-based meal plan for fall.

Last week’s meal plan was a huge hit. If you haven’t seen it yet go ahead a take a look. It’s a robust meal plan that includes a shopping list to feed a family of 4 for less than $55 a week. It’s been downloaded over 200 times in the last week.

This week I’ll be posting our regular weekly meal plan. It doesn’t include a shopping list but I may do more of those in the future.

It’s easy to make your own shopping list!

  1. Pick out the recipes you’ll use for the week.
  2. Make a master list of all the ingredients. If you use black beans in 3 recipes, tomatoes in 4 and peppers in 1, etc.  Just add up how much you need of each.
  3. Don’t forget breakfast, lunch and snacks too!

I’ve got a few other meal plans you can purchase. I created them last fall but there wasn’t enough demand to warrant that amount of work on my part.

I’ve been creating meal plans here for 4 years. You can always go back and look at the meal plan archives to get inspiration.

I encourage you to use these plans as inspiration for your week but adapt it to suit your needs. That is one of the reasons I don’t assign specific days to each meal, just a list of breakfasts, lunches and dinners.

a plant-based meal plan for fall.

Plant-Based Meal Plan

Before you take a look at the actual meal plan I’ll warn you I’m really hungry as I sit here a type. You might even say I’m hangry. 

Hangry is when you are so hungry that your lack of food causes you to become angry, frustrated or both.

I’m not really angry but I’m distracted by my desire for food. You know how when you go grocery shopping when you are hungry how you buy too much food and usually buy things you don’t need. Something similar happens when you meal plan when you are hungry so grab a banana and proceed. 

Breakfast

I’ve been craving breakfasts that are a little more complicated lately. Maybe because it is fall. Some are still simple like oatmeal but others are best made on the weekend and reheated during the week.

  • Breakfast Tacos (I can almost taste these right now, and guess what, they aren’t just for breakfast)
  • Pancakes topped with Peanut Butter or SoyNut Butter and bananas
  • Baked Sweet Potatoes with raisins and cinnamon. This is easy in my Instant Pot.
  • Oatmeal with diced apples and cinnamon
  • Oatmeal with raisins and cinnamon

Lunch

We use leftovers for lunch most of the time but also rely on sandwiches, soups and salads. Our 1st grader gets a packed lunch everyday.

  • Slow Cooker Potato Soup, this makes a great lunch when you work from home and can smell it cooking all morning.
  • Veggie Sandwich with leftover soup and Roasted Red Pepper Dip and veggies.
  • Bake Potatoes with steamed broccoli
  • Veggie Burrito/Bowl/Salad depending on what kind of mood I’m in.

Dinner

I’m craving real, whole food! I have a lot I want to eat but will be limited by time. I’ll do my best to make what I can and I’m hoping to sneak a new recipe in this week if possible.

  • Broccoli and Mushroom Stir Fry (oil-free)
  • Chickpea Noodle Soup
  • Chili and corn bread (send me your favorite corn bread recipe)
  • Taco Soup or Quinoa-Lentil Tacos with Cilantro Lime Quinoa
  • Veggie Pot Pie

Can you tell I’m writing this when I’m hungry? You may be really hungry (or hangry) now too. I want to eat all of it RIGHT NOW! That is the “hangry” speaking. Maybe hungry isn’t the best word but I am irrationally hungry and I don’ have a word for that.

I’m hoping to do some baking this week too! I’ve been hearing some apple muffins calling my name.

Filed Under: Meal Plan 2015, Meal Plan Monday Tagged With: Meal Plan Monday, Meal Plans, Menu Plan, Plant Based Diet

Cheap Plant-Based Meal Plan

October 12, 2015 by Holly Yzquierdo 8 Comments

Get this FREE Plant-Based Meal Plan of Fall Recipes

My husband started teaching a new class at our church this weekend. It’s a six-week stewardship class using the book Money: God or Gift.

People come to the class for many reasons, some come because they want to learn to budget, other want to get out of debt and other want to learn to trust God in a new way, with their finances.

During the class today I started thinking about different ways to save money, actually just ways to spend less money and the grocery budget is one of the best I can think of.

Think about it for a minute, you can’t really change your mortgage/rent payment, insurance, etc. mostly stay the same. Some utilities vary by season like the electric bill or gas. The grocery bill can fluctuate based on what you choose to buy.

Get this FREE Plant-Based Meal Plan of Fall Recipes

The Cheapest Plant-Based Meal Plan

A few years ago I created a really cheap plant-based meal plan. Unlike my normal weekly meal plans this meal plan was designed for a family of four (two adult and two children) for seven days. This meal plan also includes a shopping list to feed your family for $55 or less per week!

I’ll admit that you may have to alter this meal plan a bit, especially if you have food allergies. The goal of it was to eat an inexpensively as possible, not as healthy as possible Still, I think it is a great start for anyone trying to cut your food budget.

Stretch Even Further

Prices will vary based on where you live and what stores you have available. If you are really struggling financially you can make this spread even further by getting a food box from a local food pantry.

I personally know some people who are really struggling financial and they refuse to ask for help. Let me say this very clearly. There is no shame in getting help. Most of us have donated to food drives or to charities. Everyone struggles from time to time. If you need help ask for it. Don’t be ashamed, don’t be too proud.

It has been over a year since my husband lost his job. In some ways it seems like it was only yesterday and in other ways it seems like a lifetime ago. Our life has changed a lot since then including a role reversal at home. I went to work full-time and Jim is the stay at home dad. We both have side business’ but haven’t replaced the income we lost in August of 2014.

Get the Meal Plan Free

I’m offering this meal plan for FREE. Why? Because I want to prove you don’t have to be rich to eat healthy.

The pdf includes meals planned for breakfast, lunch and dinner, links to recipes and a shopping list. It is only 5 pages (you can skip printing the cover).

All you have to do is to sign up for my newsletter and you’ll get your FREE copy.

You don’t have to be plant-based to use this meal plan. Sure, you won’t find meat or dairy but you will find filling, healthy inexpensive food. I challenge anyone trying to save money on their grocery bill to try this.

Advice Wanted

What advice do you have for someone trying to trim their budget, food or otherwise? Have you lost a job and had to get by on a lot less? Share you stories, you never know who you may encourage.

 

Filed Under: Meal Plan 2015, Meal Plan Monday Tagged With: Meal Plan Monday, Meal Plans, Menu Plan, Plant Based Diet

When Food Allergies Change Your Life

October 9, 2015 by Holly Yzquierdo 7 Comments

When Food Allergies Change Your Life

A series of events over the last few months has completely changed our lives. I’m talking COMPLETELY!

If you have been following our journey you know that my youngest son was diagnosed with severe food allergies a few years ago. No matter what food you are allergic too, food allergies change your life.

He had a long list of foods that we needed to avoid but peanuts were the most dangerous. Although not life threatening wheat caused serious problems for him including digestive issues, eczema and more.

Over the years we added some foods back like carrots, melon, banana and others.

When Food Allergies Change Your Life

In the summer of 2014 we saw an allergists in preparation for preschool. He tested off the charts for peanuts. I still remember his doctor telling us he would NEVER outgrow his allergy.

Annual Allergy Check Up

This August we started the process for his yearly allergy appointment. We did the blood work and scheduled another appointment three weeks after that for the consult.

When that appointment arrived my husband and I both went. I dreaded the skin prick/scratch test and wanted support. I also wanted to inquire about oral immunology therapy and I had not been able to find a doctor in Arizona who practiced OIT.

Test Results

The nurse administered the test and it didn’t look too bad. I’m no expert so I just waited. She came back and said, he has NO FOOD ALLERGIES!

ARE YOU KIDDING ME!!!

allergy birthday party edit

The boy who sat out every birthday party, who had to leave the park when people came with peanut butter or trail mix, the boy who had never had all of the things that most people think are “normal” rites of passage has no food allergies.

The Oral Challenge

We scheduled an oral challenge for peanuts for the next week. An oral challenge is when you eat very precise amounts of an allergen at specific intervals to “test” for an allergy. This is done in a doctor’s office in case there is a bad outcome.

The day came and we nervously went to the allergists’ office.

FACT: You should never perform an oral challenge at home if you have a history of food allergies!!!

We had been telling our son that he was going to eat peanuts at the doctor to see if he was still allergic. He objected.

He has always been one of those kids who never tested his allergies. He was careful. He is the kid that when he saw food in a class, party, park, etc. he would say, “I have allergies, that will make me sick!”

We convinced him that we didn’t think he was allergic anymore. I think the thing that convinced him was when we told him he wouldn’t have to wear his bracelets anymore.

We were all really nervous. The oral challenge takes about 3 hours. We took peanuts and peanut butter. They prefer to use peanut butter but I knew he wouldn’t eat it. He isn’t a fan of the consistency.

After barely getting the first dose of peanut butter down they agreed to use the peanuts.

With each dose we held our breath. He played.

We stared at him. He grew bored.

We prayed. He ate his peanuts.

When all was said and done he passed his peanut challenge.

He is not allergic to peanuts anymore. 

Life After Peanut Allergies

Even with proof we were skeptical. Our Epi pen still hangs prominently in our dining room. It took weeks before we stopped carrying it everywhere we went. He is not allergic to peanuts anymore.

Do you hear me, HE IS NOT ALLERGIC TO PEANUTS!

Let me say that if you are not a food allergy parent (or family member) you won’t really understand the weight of that comment. Really, that is life and death.

If you have a child with food allergies you might be crying right now. I know I am. There are conflicting emotions and that is ok. On one hand you really get how BIG this is. On the other you know that your child is allergic and there may not be a chance to outgrow it. For the rest of your child’s life you will live the feeling that today could be the day that they have a reaction.

I told you…life changing.

Taking on Wheat

A few weeks later, we went on to the next part of our plan. We reintroduced wheat.

Our son had never had a severe reaction from wheat but it impacted the quality of life. He hadn’t had wheat since he was about 18 months old.

Slowly, cautiously we gave him wheat. We watched, we waited.

We couldn’t believe it. There were no noticeable reactions. None. He had already tested negative on blood and skin tests.

He has been eating wheat for over a month.

Two weeks ago he had his first donut. His teeth would chatter with excitement has he brought that pink, sprinkled donut to his lips. HE LOVED IT! My baby had his first donut.

Let me take a break and let out a loud sigh and take a deep breath.

When Food Allergies Change Your Life

Our son has zero food restrictions. Yesterday was a birthday party at his school. He got to eat a cup cake! I’m done restricting his food, he is not allergic anymore.

We don’t know how or why he got over his food allergies. Some people will insist he simply outgrew them, others will talk about healthy bacteria and the immune system, while others–those who have prayed for him believe it was divine healing. It may be all three.

I do know that every day is a gift. I thank God for every day with my kids. I thank God that we walked this food allergy journey and that at least for now it appears to be over for us.

A Changed Child

I’m thankful and still a little in shock. If he coughs weird or eats something new I watch him like a hawk. I’m not sure if this will ever end. I will tell you that he is more carefree now. I think the weight of the allergies kept him cautious. Now he is more daredevil.

Food Allergy Parent

Being a food allergy mom and a food allergy advocate was a big part of who I was. It is a weird feeling to be on this side of it. Even the subtitle of this blog is Allergy-Friendly, Whole Food, On A Budget.

Everything is different, our shopping list, the special stores or online orders, having to always be prepared with food when we leave the house, avoiding all but two restaurants, not to mention that a large part of my huge pantry is dedicated to gluten-free peanut-free products. I’m still trying to figure this out.

When I heard about the two kids who died recently from food allergies it hurt. I hope it always does. I hope I’m always this sensitive to the weight of food allergies. I will admit, there was a small amount of relief that my son is not allergic anymore. But I’ll always have the feeling this gift could be taken away.

Having a son with food allergies made me a more compassionate person. It helped me realize that there are children in every school in the country who live with food allergies. Many of those kids are constantly on alert because a food could kill them. How could you actually learn something if you were afraid?

If you have no food allergy connection thanks for hanging in this far!

I Need Your Help

I want to hear from you. I know some of you come here for the allergy-friendly recipes and meal plans and others are just here for the plant-based resources.  Please take 2 minutes to fill out this survey.

I want to know which foods you avoid. Before food allergies I baked with whole wheat, with food allergies I struggled with gluten-free baking, now I need to decide where to go from here

Your survey answers will help me decide what types of recipes to make. If the answers are overwhelmingly gluten-free I’ll avoid gluten, if they are split I’ll likely do a little of both (like I did in the beginning of this blog).

This short survey will help me immensely. I really need you to fill it out.

Now that that is out of they way, will you celebrate with me? Cry with me? Either way, I understand this is big. I’d love to hear from you. What is your story? Do you have food allergies? Do you fiercely advocate for your child with food allergies?

Filed Under: Allergies Tagged With: allergies

October 5, 2015 Meal Plan…Fall is Here

October 5, 2015 by Holly Yzquierdo 3 Comments

Meal Plan Monday Plant-Based, Vegan and mostly gluten-free meal plans

I have Facebook friends all over the U.S. It’s funny how the arrival of fall means different things to all of us. I mentioned a few days ago that “it was under 100 degrees and I’m ready for soup.” My blogging friend Jacqueline insists that it isn’t fall weather. When you live in Arizona you have to adapt.

I’m happy to report that it has cooled down even more and the temps will be in the 80s and 90s this week. I know all my mid-west friends think this is hot but I assure you it isn’t.

I already did a little cooking this weekend but it wasn’t for us. There is an elderly couple at our church. I actually used to cook for them on a weekly basis. They are sick and aren’t able to cook right now so I took them several meals. They will be enjoying Enchilada Soup and Lentil Shepherd’s Pie. I have leftovers for both that will have this week for lunches.

I’m also thinking ahead to Thanksgiving. If you need ideas be sure to check out my Holiday Meal Plan and Cook Book. It’s plant-based and gluten-free collection of Thanksgiving recipes.

Meal Plan Monday Plant-Based, Vegan and mostly gluten-free meal plans

Meal Plan

Breakfast

We’ve been changing things up in the breakfast department. Normally the kids eat while I make lunches. I’ve been making an effort to sit and eat with them. It seems weird sometimes because our mornings are so busy but I feel like it helps all of us start the day better.

  • Bagels (store-bought)
  • Cereal
  • Frozen Waffles
  • Oatmeal topped with fresh fruit
  • Toast with fresh fruit (which has been a bowl full of cantaloupes and strawberries)

Lunch

I’m starting the week with leftover Mexican Casserole, Baked Potatoes, Mexican Rice, Black Beans, Lentil Shepherd’s Pie and Enchilada Soup. I’ll rely on these for lunch and pack lunches with typical lunch box stuff for my boys.

Dinner

I’d like to use my Crock Pot and Instant Pot a lot this week. I’ve been really busy at work so I don’t want to have to be busy with labor intensive meals after work.

  • Crock Pot Potato Soup
  • Cheesy Broccoli and Rice Casserole
  • Bean Burritos or Veggie Burritos
  • Taco Soup
  • Easy Asian Noodles (not Crock Pot or Instant Pot but it’s quick and easy)

What does your week look like? Do you cook every day or every couple of days. If you prefer to use leftovers these soups and casseroles are a great option.

This page contains affiliate links.

Filed Under: Meal Plan 2015, Meal Plan Monday Tagged With: Meal Plan Monday, Meal Plans, Menu Plan, Plant Based Diet, Vegan

Veggie Burrito

October 4, 2015 by Holly Yzquierdo 6 Comments

The basic Veggie Burrito can be made with whatever you have on hand. This plant-based (vegan) recipe is quick and easy to make.

I often refer to my veggie burritos as an easy lunch or a back up meal. It occurred to me that some of you may think I make a really elaborate thing. Trust me, this is not the case. I don’t really do elaborate these days. This Veggie Burrito recipe is as easy as they come.

The basic Veggie Burrito can be made with whatever you have on hand. This plant-based (vegan) recipe is quick and easy to make.

I wanted to show you just how easy this basic veggie burrito is. I’ll also point out that when I refer to an easy black bean salad it is basically this burrito with extra lettuce and no tortilla.

I make it when I have beans already cooked but I’ve been known to use canned beans on occasion.

Basic Veggie Burrito

Ingredients

  • 1 tortilla per burrito
  • lettuce
  • cooked black beans
  • diced tomatoes
  • frozen corn
  • salsa
  • guacamole

Do

  1. Heat beans and corn (and anything else you want hot).
  2. Layer all ingredients into a burrito (or ditch the tortilla and put everything on a bed of lettuce).

This is a quick and easy meal and can be made using whatever you have on hand. If you have potatoes, peppers or rice use them, if you are missing tomatoes or guacamole that’s ok. Use what you have.

For more great meal ideas check out my Recipe Page.

Yield: 1 Burrito

Veggie Burrito

The basic Veggie Burrito can be made with whatever you have on hand. This plant-based (vegan) recipe is quick and easy to make.

The basic Veggie Burrito can be made with whatever you have on hand. This plant-based (vegan) recipe is quick and easy to make.

Prep Time 2 minutes
Cook Time 2 minutes
Additional Time 2 minutes
Total Time 2 minutes

Ingredients

  • 1 tortilla per burrito
  • lettuce
  • cooked black beans
  • diced tomatoes
  • frozen corn
  • salsa
  • guacamole

Instructions

  1. Heat beans and corn (and anything else you want hot).
  2. Layer all ingredients into a burrito (or ditch the tortilla and put everything on a bed of lettuce).

Notes

I make it when I have beans already cooked but I’ve been known to use canned beans on occasion.

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Heather Mayes

Filed Under: Main Dish Recipes, Mexican Food, Recipes Tagged With: Plant Based Diet, Recipes, Vegan

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