My Plant-Based Family

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

Holly Yzquierdo

Leading by Example

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Today’s post was written by my husband, Jim. You can read his last post When the “Vegan” Husband is Tempted or his Weight Loss Story for a little more background. Today he shares the importance of Leading by Example. 
Leading by Example Advice from a plant-based dad

OK so at home, we’ve got little guys, a 3 year old and a 5 year old. For many meals, all the boys want to eat is fruit or cereal.

So what does a good dad\parent do? – Lead by example

Well obviously a good dad\parent has to be patient, consistent, loving and lead by example. Your kids will listen to your actions much more than your words. If your kids are anything like mine, they love to “share with Daddy”. If Daddy is eating corn chips with salsa, that’s what they’ll want. If Daddy is eating an apple and a pear and a peach… that’s what they’ll want. If Daddy is eating spinach, broccoli, sliced apples and blueberries, that’s what they’ll want. OK, so it’s not as linear as I’d like for it to be but, the more they see you eating it, the more they’ll eat it too.

It’s like teaching them to drive – except this is for their health

Have you ever noticed your children doing something that you do while you’re driving… that makes your cringe? I know I have. The sounds of “race ’em Daddy, race ’em”, still make me shake my head. So, as a parent, I want my kids to be good drivers, heck, even great drivers. How much more important is it then, that they have good healthy food habits as they grow up that they learn at home. Once our kids leave our nest, they’ll go off and make their own choices that they will need to live with.

Childhood Obesity

According to the CDC, childhood obesity statistics from 1980 to 2012:
Obesity in children aged from 6 – 11, increased from 7% to 18%
Obesity in children aged from 12 – 19, increased from 5% to 21%
Obesity in children increases many risk factors

Your kids will listen to your actions.

Although I struggle at times with eating a great diet, these statistics are hard to turn away from. Lead by example, eat your fresh vegetables and fruits in front of your kids and with them. They will listen to your actions.

Surely leading by example is one of the most important parts of getting your family to eat healthy. For more tips to get your kids eating healthy check out these popular posts.

My Kids Won’t Eat That! 5 tips for introducing new (healthy) foods.

5 Simple Tricks to Get Your Kids to Eat Their Veggies

Plant-Based Kids

 

Meal Plan Monday: Back to Routine

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Fall Break is over and we are getting back to our normal routine. We didn’t do anything really impressive but my kids got to build a lot of forts, eat So Delicious Frozen Treats, and play with friends.

You can see some of the pictures here!
I had a fun opportunity to provide some treats at Keystone Natural Family Medicine‘s Open House. They enjoyed my Taco Muffins, Spinach Artichoke Dip and Roasted Red Pepper Dip with Luke’s Organic Crackers along with my Gluten-Free Brownies.

This week is Healthy Cravings. Healthy Cravings is a plant-based support group that is allergy-friendly. If you live in the Phoenix area and want more information send me an email. Many of the people who come are not plant-based but they enjoy learning about healthier choices and socializing over delicious eats.

Meal Plan Monday Plant-based, Vegan, gluten-free

Plant-Based Meal Plan

Breakfast

Since Fall Break is over and we have a pretty full week we will be eating a lot of cereal for breakfast. Unfortunately, my kids are getting a little burned out on cereal so I may need to come up with something a little more creative.

Lunch

I’m back to packing lunch for on of my sons so it’s usually just lunch for my youngest and I. We like to eat soups, sandwiches, potatoes and sometimes GF pasta for lunch. I made a new soup this last week and he told me he only wants soup with broccoli.

Dinner

I’m planning to use my Crock Pot when I can this week. That means soups and casseroles for me balanced with a few quick cooking stove top meals.

  • Veggie Pad Thai (my husband has formally requested that I made this once a week)
  • Chickpea Noodle Soup in the Crock Pot
  • White Enchiladas If you haven’t tried these yet you should. They aren’t a quick as most of my meals but they are worth it.
  • Food for Healthy Cravings hopefully in the Crock Pot (I’m still waiting on RSVPs so I’ll know what to make)
  • Veggie Pasta with a side salad

What are you eating this week? Were you part one of the folks that made The World’s Best Banana Bread?

Did you know you can buy The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well for Kindle?

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Roasted Red Pepper Dip

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I love eating dips. LOVE them I tell you. Since transitioning to a plant-based diet, oil-free hummus is in my weekly meal plan rotation. This Roasted Red Pepper Dip is oil-free and one of my favorites!

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When I want something with a little more flavor than my classic hummus, I’ll make this Roasted Red Pepper hummus. It’s like magic because I can eat way more veggies when I have hummus than I eat without it. 

Since this hummus is made without oil or tahini, there is very little fat! 

Roasted Red Pepper Hummus

What do you eat with hummus?

There are so many foods that pair well with hummus. Raw veggies, pita bread, and crackers are perfect for hummus. I also enjoy hummus on wraps, sandwiches, in salads, and mixed into pasta! Adding roasted red pepper hummus to my Mediterranean Bowl brings it to a whole new level.

Substituting Chickpeas

Hummus doesn’t have to be made with chickpeas. If you can’t eat chickpeas because of an allergy or intolerance, you can substitute another type of bean. I recommend great northern beans or any other white bean. 

I routinely make dips like my Cilantro Jalapeno Hummus, Spinach Artichoke Dip and Green Chili White Bean Dip with white beans. There isn’t a big difference in flavor or texture, especially if it would take another trip to the store, just use what you have.

Do you need tahini in hummus? 

I don’t think you need tahini in hummus. Sure it adds some flavor and creaminess but it’s not necessary in my opinion. I’m not a big tahini fan.

I just leave tahini out of all the hummus recipes I make. 

Kids love dip

I don’t really need an occasion to make humus and I find that my kids love it too. They easily eat twice as many veggies (if not more) when I have a delicious dip to enjoy them with. I’ll often cut up veggies and leave hummus next to them on the counter while I’m cooking. As they smell dinner, they come in to snack while I cook. Without a doubt, they eat way more veggies that they would at dinner.

This dip is really easy to make and is delicious with veggies, crackers, chips or in a wrap.

This dip is allergy-friendly by avoiding nuts, sesame and dairy. It’s also vegan and gluten-free, which is pretty typical around here.

Roasted Red Pepper Hummus

Ingredients

  • 1 15 ounce can of chickpeas, drained
  • 1/4 cup water (more or less)
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ cup roasted red pepper

Do

Puree beans, water, spices and red pepper in a Food Processor or high-powered blender and blend until smooth. I use my Blendtec and push the “dip” button for super simple and quick option.

Serve

This is the perfect condiment for your veggie wraps and great with raw veggies. 

Yield: 6

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus is an oil-free, low fat hummus that is perfect for people on a whole food plant-based diet.

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1 15 ounce can of chickpeas, drained
  • 1/4 cup water (more or less)
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ cup roasted red pepper

Instructions

  1. Puree beans, water, spices and red pepper in a Food Processor or high-powered blender and blend until smooth.
  2. If needed, you can add more liquid to get a smoother consistency.

Notes

Store leftover dip in an air tight container in the refrigerator for up to a week.

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

Meal Plan Monday: Fall Break Menu

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It’s Fall Break so my kids are home from school this week. That means I’ll be doing a lot more cooking with at least 3 times as many interruptions. The weather has finally started to cool off meaning it’s not supposed to be in the 100s. That also means I’m back to using my oven. I’ve been testing a lot of new recipes that will go into an UPDATED version of my Thanksgiving Meal Plan! Stay tuned for more details. I’ve been sharing them on Facebook.

I’m also preparing some food for a Naturopathic Medicine Week Open House at Keystone Natural Family Medicine. If you live in the Phoenix area mark your calendars for Wednesday, October 8th and stop by between 3:00 and 6:00. There will be classes starting every 30 minutes and raffle prizes at the end. I’d love to meet you!

Plant-Based Meal Plan

Plant-Based Meal Plan

This is my Fall Break Menu because when it’s Fall Break I need lots of food available.

Plant-Strong Gluten Free Apple Cinnamon and Raisin Breakfast Rice

Breakfast

I’m taking advantage of the seasonal flavors for most of our breakfasts. Organic Gala Apples were a great price at my local Sprout’s Farmers Market.

Bean and Grain Bowl that is gluten free and vegan

Lunch

I will keep it pretty simple for lunch. My kids will beg for sandwiches everyday and I might give in. I met the Soy Nut Butter folks at the Food Allergy Bloggers Conference so we are trying it out.

Vegan Shepherds Pie

Dinner

If you haven’t made a Meal Plan for the week yet take a few minutes and jot down some ideas. Feel free to use these to check out my Meal Planning Pages for Free Meal Planning Ideas. If you’d like all of the work done for you can purchase a ready-made meal plan complete with a shopping list and recipes.

So, what are you eating this week. Your Meal Plan my inspire others. If it’s Fall Break for you what are you plans?

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Custom Meal Plan

3 Reasons YOU Need a Meal Plan

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I’m just gonna ask…do you have a Meal Plan? If you come here for Meal Planning inspiration thank you. I hope you are able to take some of these ideas (or my Plant-Based Meal Plan Pinterest Board’s ideas) and make them into something that works for you. If you want to meal plan but haven’t gotten around to it stay tuned. Today I’m giving you 3 Reason YOU need a Meal Plan!

3 Reasons YOU Need a Meal Plan

1. Meal Planning Saves Time

While it’s true, you need to set aside some time to Meal Plan that time is an investment that saves time all week long. After you’ve planned a few weeks of meal plan you will be able to create one very quickly. I can create one for my family in a few minutes. I’m willing to get you can set aside 20-30 minutes and have a Meal Plan ready for the week.

2. Meal Planning Saves Money

How many times each week do you go out to eat instead of eating at home? You could have had a home cooked meal for a fraction of the cost.

3. It gets Easier with Practice

The more Meal Plans you create the easier it gets. You don’t have to start off fancy or complicated, just start! You also don’t need a new Menu each week. Make a few then alternate them. You have learned how to do a lot of things that are harder than this. Whether you keep a list in your phone, scratch it on the back on an envelope or buy special products I don’t think you’ll regret it.

Need Help?

If you need more practical help I’ve written several posts that offer very practical tips that will have you planning your meals in no time. Read Meal Planning Tips that Really Work Part 1 and Part 2. If Batch Cooking is more your thing read Back to (Batch Cooking) School Meal Plan for ideas. The September Plant-Based Meal Plans are still available if you’d rather just buy one (or two). Buying a Meal Plan will still save you time and money plus you will be that much closer to reaching your healthy goals.

MealPlanning

Still More?

If you need more Meal Planning help I can plan an online class. So comment, email or message me if you want an online Meal Planning class.

Custom Meal Plan

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Got Snacks?

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I don’t know about you but I love snacks! While I always recommend that people reach for fruit and veggies as a first choice sometimes I really want crackers, chips, cookies, etc.

I don’t have a problem incorporating tasty but maybe not super healthy snacks occasionally. If I were fighting disease I would be much more careful with my diet. It is important to me to know what ingredients are in my snacks and how they are sourced.

I made this confession this week on Instagram. I loved these BBQ Chips by the way. It had been years since I’ve had a BBQ flavored chip. This girl loves BBQ!

Sometimes it’s hard to find products I can really get behind. I often order online when I find sources I can trust since they aren’t always at my local grocery store.

A fun way to try new snacks it so subscribe to the Vegan Cuts Snack Box.

Vegan cuts snack box

The Vegan Cuts Snack Box comes once a month with 7-10 vegan goodies. It’s only $19.95 with free shipping in the US. If you follow me on Facebook or Twitter I’ll often share Vegan Cuts special sales as they come. This is the perfect time of year to sign up for a subscription (and you can easily cancel at any time).

In last months box I received 10 different products (some full size some sample size) including Earth Balance Mac and Cheese,  Cobra Corn, Barnana, One Potato Two Potato and many more.

If you find a product you can’t live without you can order it from the Vegan Cuts Marketplace. I subscribed to the Vegan Cuts Beauty Box almost as soon as it came out and I’m always pleasantly surprised with the quality of the products. I found my favorite skin care products, nail polish and more through Vegan Cuts.

I’m an affiliate for Vegan Cuts because I love what they do. The holiday boxes are always my favorite. The next Vegan Cuts Box ships October 20th so sign up now so you don’t miss the deadline.

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