My Plant-Based Family

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

Holly Yzquierdo

Substituting Applesauce

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Since adopting a plant-based diet, I’ve chosen to remove oil from my diet. I don’t cook or bake with oil. I still enjoy baking and have found that applesauce is a great oil substitute. Occasionally I run out of applesauce when I’m baking, thankfully substituting applesauce is no problem!

Applesauce Substitute

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Question: What can I use as a substitute for applesauce?

First a little background. I don’t normally like to buy a lot of processed products but I like to use applesauce instead of oil and sometimes in place of eggs in baking. A reader recently wanted to make The World’s Best Banana Bread but she was out of applesauce and needed a substitute.

The quickest and easiest substitute is an apple. I know, simple huh?

applesauce substitute

Just put a cored apple in a food processor or high-powered blender like a Blendtec and process it. You don’t even have to peel it. The result is 100% apple, no fillers, no additives. This pureed apple will work just like applesauce in recipes. Your kids will probably like it too! You can even add cinnamon if you are feeling crazy.

If you don’t have apples or have an allergy there are a few other options.

What can be used instead of applesauce?

If you are out of applesauce and apples, there are plenty of other foods you can use as a substitute. Pureed pears, peaches and other fruit will work but may leave a slightly stronger taste.

Mashed bananas can be used as a substitute for oil or applesauce. Mashed sweet potatoes can also work when substituting applesauce in baking. You may want to add slightly less banana or sweet potato and add a little more water so the consistency will be similar to applesauce.

This easy and delicious banana bread is an old family recipe that has been updated with healthier ingredients. The best part is, no one knows its healthy!

My World’s Best Vegan Banana Bread recipe uses applesauce! It’s so easy to put together! In fact most of my baked goods use applesauce or an applesauce substitute.

For more recipes that use applesauce (instead of oil) check out my Bread and Muffin Recipe Page! If you are still using oil in your baking try applesauce in its place.

Have you tried pureeing apples to use in place of applesauce?

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1st Meal Plan of Summer

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A gluten-free Plant-Based (vegan) Meal Plan

Last week I mentioned that school was almost out. It’s officially summer vacation in our house. One of the best parts of summer is the incredible produce. We’ve been eating cantaloupe, nectarines and lots of salads. Check out my Instagram for photos.

My husband has been taking over more of the cooking duties. I LOVE IT! The last meal I made ended up being big fail. I’ll try it again another day. We ate it but it wasn’t good. His meals on the other hand have been wonderful.

He’s been using my Instant Pot a lot for beans and grains. I’m going to show him how to make oatmeal in it next. Did any of you use Jill Nussinow 3 minute pressure cooker steel cut oats method? I pretty much live on it for breakfasts now.

My backup breakfast has been cereal for the kids and is still toast with fruit for me.

We’ve been eating more salads for lunch lately. I prefer them with beans and grains because I feel more satisfied.

Dinner Meal Plan

We did a good job prepping this week so we have quite a bit of cooked black beans, brown rice, cilantro-lime brown rice, and lots of fruit and veggies.

I’ve got meetings a couple of nights this week (after work). One is to help a family transition to a plant-based diet and the other is to help someone launch a blog. That means I won’t be home to cook. We will rely on our leftovers those nights.

Jim will be cooking the Crock Pot Mexican Rice and Bean Casserole this week. Here is the Instant Pot version of that recipe.

We will use some of the cooked black beans to make these Quesadillas. The will go great with the cilantro lime rice (see the quinoa version here).

Pizza Pasta or Fiesta Pasta are both quick and easy meals if we need another meal this week.

I don’t think we will need any more food than that. If so we will add a few baked potatoes or an easy soup like Potato Kale Soup. I really want to make these cookies from one of my blogging pals.

What are you eating this week? Do you have anything prepped yet?

BBQ Cauliflower Bites

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For a girl that doesn’t eat meat, I really love barbecue sauce. Vegan barbecue is something I fully support. These BBQ Cauliflower Bites hit the spot. If you are looking for a plant-based version of BBQ Wings, give these a try.

Homemade vegan BBQ Cauliflower Bites. Similar to vegan wings.

Years ago, friends and I would share boneless BBQ wings in our late night chats. We’d order a bunch of appetizers and catch up.

Just because I avoid chicken doesn’t mean I have to avoid barbecue sauce. Especially this Homemade BBQ Sauce.

Vegan Barbecue Wings

You can make these with or without the breading. I’m sharing a gluten-free breading for the cauliflower but you can make it with wheat flour or skip the breading all together.

Homemade vegan BBQ cauliflower bites. Similar to vegan wings.

BBQ Cauliflower Bites

Ingredients

  • 1 head of cauliflower
  • 1 cup Gluten-Free flour blend
  • 1 cup unsweetened and unflavored plant milk (I use rice milk)
  • 1 tsp salt
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 recipe Homemade BBQ Sauce

Do

  1. Preheat oven to 450 degrees. Cover a cookie sheet with parchment paper and set aside.
  2. Rinse cauliflower and cut into two-bite-sized pieces (about 2 inches or so).
  3. In a medium bowl mix the rest of the ingredients (except BBQ Sauce) together. I recommend adding the milk a little at a time because you may not need the whole cup. Stir with a whisk until the batter is the consistency of pancake batter.
  4. Put a handful of the cauliflower pieces into the batter then remove with a fork and place it on the cookie sheet.
  5. Once all of the cauliflower pieces have been dipped in batter and arranged on the cookie sheet bake for 15 minutes.
  6. After 15 minutes carefully remove the hot cauliflower and dip them into the BBQ Sauce. Put them back on the cookie sheet and bake for 5 more minutes.

Serve

These BBQ Cauliflower Bites are best served right out of the oven.

Vegan BBQ Cauliflower Bites

Vegan BBQ Cauliflower Bites

Sweet and tangy vegan BBQ Cauliflower Bites are the wing substitute you need.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 1 head of cauliflower
  • 1 cup Gluten-Free flour blend
  • 1 cup unsweetened and unflavored plant milk (I use rice milk)
  • 1 tsp salt
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 recipe Homemade BBQ Sauce

Instructions

  1. Preheat oven to 450 degrees. Cover a cookie sheet with parchment paper and set aside.
  2. Rinse cauliflower and cut into two-bite-sized pieces (about 2 inches or so).
  3. In a medium bowl mix the rest of the ingredients (except BBQ Sauce) together. I recommend adding the milk a little at a time because you may not need the whole cup. Stir with a whisk until the batter is the consistency of pancake batter.
  4. Put a handful of the cauliflower pieces into the batter then remove with a fork and place it on the cookie sheet.
  5. Once all of the cauliflower pieces have been dipped in batter and arranged on the cookie sheet bake for 15 minutes.
  6. After 15 minutes carefully remove the hot cauliflower and dip them into the BBQ Sauce. Put them back on the cookie sheet and bake for 5 more minutes.

Notes

These are best fresh from the oven and do not reheat well.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Main Dish Recipes

Need more barbecue ideas? Try these delicious recipes!

Vegan BBQ Sandwich...You'll never guess the secret ingredient!

Vegan BBQ Sandwich

Grilled Portobello Burgers and Vegan Potato Salad

Grilled Portobello Burger

Incredible vegan and gluten-free avocado grillers

Avocado Grillers

What are your favorite things to barbecue? Don’t forget the sides like grilled corn, veggie kabob’s, potato salad and pasta salad!

Homemade BBQ Sauce

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Summer is coming… for those of us in Phoenix it is right on our door step. In addition to the heat, summer brings on cookout season. If this is your first summer living a plant-based lifestyle you may be a little intimidated by all of the upcoming barbecue invitations. Don’t be, I’ve got you covered, right down to my Homemade BBQ Sauce!

Homemade Vegan Barbecue Sauce

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Today I’m going to share one of my secrets, Homemade BBQ Sauce.

I love barbecue sauce! Like, I really love it! I could eat it on almost anything.

Sweet and Tangy Vegan Barbecue Sauce

This Homemade BBQ Sauce is sweet and tangy. My husband said it tasted like candy but his palate is really sensitive to sweetness. Actually, at first you taste the sweet then the tangy hits.

This homemade barbecue sauce is perfect on baked potatoes, lentil BBQ or my Spaghetti Squash BBQ Sandwich, BBQ Chickpeas, tofu and more. The sauce is really versatile and you can change it up by using less sugar or more vinegar. You can also add Sriracha for a little more kick.

Simple Ingredients

A couple of years ago I started getting really sensitive to ingredients in processed foods. I can’t just grab a sauce off the shelf at the grocery store unless I want to chance a migraine.

This vegan barbecue sauce uses pantry staple ingredients that I always have on hand. These ingredients work for me. I love that I can get all the deliciousness of vegan barbecue without a headache.

No high fructose corn syrup in this sauce!

Quick and Easy

One of the best things about this DIY barbecue sauce is that it’s so quick and easy to make! Basically, you stir every thing together and let it heat up. You could just mix it but the flavors change as it simmers.

Homemade BBQ Sauce

Ingredients

  • 1 6 oz can of tomato paste
  • 1 Tbsp molasses
  • 3 Tbsp
  • 1 Tbsp Liquid Smoke
  • 2 Tbsp
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup (more or less) of brown sugar
  • 1/2 cup water (add it a little at a time to obtain the right consistency)

Do

  1. Add all ingredients except water in a small sauce pan place on low heat.
  2. Stir often as you add each ingredient.
  3. Once everything except water is added taste and make any changes.
  4. Add water a little at a time while stirring until you reach the right consistency. You’ll probably need between 1/4 cup and 1/2 cup.

Serve

Use this BBQ Sauce as you would a bottled sauce. If you have leftovers store in the refrigerator in an air tight container.

Homemade Barbecue Sauce

Homemade Barbecue Sauce

Forget store bought barbecue sauce, this DIY BBQ Sauce is vegan and delicious!

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients

  • 1 6 oz can of tomato paste
  • 1 Tbsp molasses
  • 3 Tbsp Apple Cider Vinegar
  • 1 Tbsp Liquid Smoke
  • 2 Tbsp Vegan Worcestershire Sauce
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup (more or less) of brown sugar
  • 1/2 cup water (add it a little at a time to obtain the right consistency)

Instructions

  1. Add all ingredients except water in a small sauce pan place on low heat.
  2. Stir often as you add each ingredient.
  3. Once everything except water is added taste and make any changes.
  4. Add water a little at a time while stirring until you reach the right consistency. You’ll probably need between 1/4 cup and 1/2 cup.

Notes

You can add more brown sugar or maple syrup if you like a sweeter sauce. Add more heat by adding hot sauce like Sriracha.

Recommended Products

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Did you make this recipe?

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

© Holly Yzquierdo
Category: Sauces, Dips, and Salad Dressings

Next I’ll share my Cauliflower BBQ Bites recipe!

Make sure you read the labels on all of your ingredients. Some versions may not be vegan or may contain gluten. Always read ingredients on packaged products to make sure they are safe for you.

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Meal Plan Monday: School is (almost) Out

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I’ve been cooking up some new recipes lately. I hope to share at least one of them with you this week. We have very little scheduled so I should have plenty of time to cook. We will be completely done with school on Thursday.

This will be my first summer working out side of our home since I had kids. My husband is staying home with them this summer and plans to take over some of the cooking. One of his favorite things to cook is Crock Pot Mexican Rice and Bean Casserole. It’s also heating up so I’ll be bringing out some of our Summer recipes.

Plant Based Meal Plan

Meal Plan Monday

Breakfast is already taken care of. I made our Gluten-Free Steel Cut Oats in my Instant Pot. I use the Veggie Queen’s technique but put my own spin on it. This week we will alternate diced apples and blueberries.

Lunches will be leftovers, baked potatoes, and veggie sandwiches. I’m really looking forward to the veggie sandwiches. I’ve got lettuce, spinach, cucumbers, carrots and peppers that I’ll pair with hummus.

Plant-Based Dinners

BBQ Cauliflower Bites with Dirty Mashed Potatoes and celery (recipe coming soon)

Pizza Stuffed Mushrooms with raw veggies

Bean Burgers with potato wedges

Gluten-Free Spaghetti with lentils and mushrooms and a side salad

Crock Pot Mexican Rice and Bean Casserole (hubby will cook)

Maybe Quinoa-Lentil Salad is I need another meal, it’s great as leftovers

Do you have your meals planned for the week? I’d love to hear about it! If you post a Meal Plan Monday leave a link!

If you are having trouble fitting more veggies into your day check out my post How to Eat More Veggies.

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How to Eat More Veggies

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This blog post is adapted from one of the lessons in the Plant-Based Basics Course. The Course is designed to walk beginners through everything they need to know to adopt a plant-based diet. 

Easy tips for everyone wondering how to eat more veggies.

Most of us could stand to eat more veggies. Personally, I have a tendency to fill up on beans and grains. Veggies just don’t “do it” for me but I know that they are important so they have to be prioritized or I’ll just skip them.

If you are new to plant-based eating or just trying to add more veggies to your diet these ideas will offer you a variety of options for adding more veggies.

How to Eat More Veggies

I’m not going to spend a lot of time explaining the various nutrients because I think most of us know we should eat them but struggle to actually do it.  Throughout this conversation keep in mind that many veggies can be eaten both raw and cooked and it’s a good idea to eat both.

Eat More Salads

You can easily get 2-3 servings of veggies in a really well made salad. If you use 2 cups of greens, ½ cup of carrots and ½ cup grape tomatoes you’re doing pretty well. You don’t have to make it that plain though.

Think about some of your favorite salads from restaurants. Most of the salads are beautiful with vibrant colors and have at least 5 ingredients. They consist of greens, two veggies, something crunchy like croutons or nuts/seeds along with dairy and a dressing. Why not use those salads for inspiration, just leave out the unhealthy ingredients. (In the Plant-Based Basics Course I have lessons about replacing meat and dairy in your favorite dishes.)

Need More Salad Help

When making a salad at home try to incorporate as many colors as possible. Here are some suggestions:

Reds: Tomatoes, Peppers, Radishes

Yellow: Bell and Banana Peppers, Squash, Corn

Greens: Lettuces/Greens, Cucumbers, Peppers, Broccoli

Purple: Red Onions, Beets, Olives, Cabbage

Orange: Carrots, Sweet Peppers

Remember, your salad isn’t limited to veggies, you can also add fruit, beans, grains, and nuts or seeds. Let your imagination run wild.

Soups

My favorite way to get lots of veggies is in soups. I can eat bowl after bowl of soup, each packed with fiber-filled veggies. In fact, soup is my favorite way to eat kale. You can find all of my soups on my Soup and Stew Page or visit my Plant-Based Soup Pinterest Board for inspiration from some of my favorite bloggers but be wary of creamy soups that may contain nuts (if you are trying to lose weight).

Side Dishes

I’m not a big “veggie on the side” kind of gal. If you’ve followed any of my meal plan you know I don’t usually have side dishes. I’d rather have everything mixed together but to each their own. Steamed broccoli is a favorite in our house because it goes well with pasta or baked potatoes.

Carrots, peas, green beans and corn are veggies that are typical side dishes at home-style restaurants. More often than not they are probably pushed to the side in favor of Mac and Cheese. Do yourself a favor and reintroduce a veggie side dish, it can even be a veggie-filled salad.

Starchy Vegetables

Don’t forget your starchy vegetable (yes, I’ve mentioned a few already) potatoes, squash, pumpkin, yams, etc. These veggies are filling, fibrous and low in fat. If you aren’t sure about starches read anything from Dr. John McDougall.

Starchy veggies are great as a side dish or as the main course. My family loves to eat giant baked sweet potatoes, some times I’ll add raisins and cinnamon for a slightly sweet meal. Starchy veggies are great roasted.

Dips

I eat double or triple the amount of raw veggies when I have a dip. Raw veggies are just more appealing to me when I have something to dip them in. They same is true for my kids. I always recommend using dips for parents trying to win their kids over to veggies but there is no reason that adults can’t enjoy dips too.

Hummus is a favorite dip of mine but many store-bought dips contain tahini and oil; both are very high in fat. You can make hummus at home if you aren’t comfortable with what is offered in your local store. My favorite dips and salad dressings can be found here.

Mix It Up

Some people won’t go for it but you can always try mixing veggies into other things like puree them into pasta sauces or on top of pizza. I’ve made many a lentil loaf filled with random veggies and I’ll often create off-the-wall veggie pasta combinations. It doesn’t have to be about hiding veggies either Veggie Pot Pie and Vegan Shepherds Pie are great options loaded with veggies.

The most important thing is to keep trying new things. As you adapt to this healthier way of eating things your palate will change. Foods you once hated will become delicious (maybe not every food, but a lot of them will). You just have to keep trying.

What are your veggie eating tips and tricks?