My Plant-Based Family

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

Holly Yzquierdo

Quick and Easy Meal Plans for Back to School

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It’s Back to School month here at My Plant-Based Family! This month will focus on quick and easy meal plans. I recommend you double recipes so you can eat leftovers and save time cooking.

Back to School Month

In case you are just joining us all of the Meal Plans are plant-based meaning they do not contain animal products like meat or dairy, they are also allergy-friendly. Since food allergies vary widely it’s not possible to come up with an allergen-free menu. For each recipe that contains one of the Top 8 Allergens I’ll list substitutions that can be made. Most of my recipes are gluten and nut free although older recipes may container them.

I’ll be handling lunch ideas in a separate post so they won’t be included here.

Meal Plan for Back to School

Plant-Based Meal Plan

Breakfast

I like to keep it simple on school mornings so we will be eating easy foods. Here is a hint, you can prepare breakfast the night before for a quick “heat and eat”.

You can also follow my Plant-Based Breakfast Pinterest Board for more delicious breakfast ideas or see my Breakfast Page.

Dinner

Have you seen my latest Pinterest Board? The Back to School with My Plant-Based Family is a community board, meaning you can add your own pins. All you have to do is follow all of my board on Pinterest and send me your email address and I’ll send you an invite. It’s a great opportunity for bloggers to expand their reach but also fun for anyone.

Are you staring school soon? We start this week!

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Back to School Month

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August is Back to School Month at My Plant-Based Family! All of my kids will be in school this year (except the two who have already graduated)!

Back to School Month

My 3 year old will be in preschool 3 mornings a week and my 5 year old is staring kindergarten. I’m pretty sure that will be both the best and worst days of my life. Can you relate? I’m so excited for the new adventure my kids will be on, they are both ready and so am I.

In preparation we have been practicing lunch time. I prepare the boys lunch boxes and they have to open all of the containers themselves. It took a few days for them to get the hang of it. I bought EasyLunchboxes to use this year because the reviews were great. I bought two different lunch bags. This Insulated Lunch Bag may be a little on the small side but I linked that the strap was adjustable and it has an outside pocket. I also go this AllerMates Lunch Bag for my little guy with food allergies. He won’t have to take a lunch to school but we will provide the snack everyday. I plan to make his lunch so it’s ready when we get home from preschool.

Back to School

I hope you’ll join me this month as I bring Easy Meal Plans, Lunch Box Ideas, New Recipes and More Back to School fun! I really want to make YOU a part of the fun. I set up a Back to School with My Plant-Based Family Board on Pinterest. This is your formal invitation to be a part of this community board and contribute all of your favorite Back to School ideas and tips.

To be a contributor you must follow all of my boards on Pinterest and send me your email address so I can invite you. You can leave it as a comment here or send me an email. I look forward to collaborating with you. I may even choose some of your ideas to feature!

So do you have kids in school? When do they start?

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The Elimination Diet Workbook GIVEAWAY

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Yesterday I wrote about allergies, intolerances and sensitivities. There is often confusion, dare I say frustration and misunderstanding when it comes to this world. Yes, those living with food allergies (and intolerances) often feel like they are in their own world that doesn’t make sense to those on outside.

food allergies food intolerances and food sensitivitiesBecause we live in that world I am always on the lookout for information and products that make living with food allergies easier. When I find things I like I try to tell you about it. I spend way too much time reading books, researching lunch boxes and medical ID bracelets along with lots of other items. If you find good stuff feel free to email me about it.

One of my recent discoveries is The Elimination Diet Workbook: A Personal Approach to Determining Your Food Allergies by Maggie Moon. I was given a free copy to review and a copy to giveaway.

The Elimination Diet Workbook

This Book Is Not For

This book is not for someone who has experienced anaphylaxis or children! It does not cure food allergies but it can help you understand which foods may be making you sick. The author strongly encourages people to seek medical guidance and use this to supplement information from their doctor.

Allergies and Intolerances

I learned a lot about food allergies from this book. It goes into a lot of detail on the common food allergies (think big 8 plus nickel, corn, banana/latex) and food intolerances that I wasn’t really familiar with like sulfites, benzoates, tartrazine, monosodium glutamate, lactose, and others. Each item discussed is written as a stand-alone section (within a chapter) explaining the allergen and how and where you would come into contact with it, what typical reactions could look like, how to diagnose an allergy or intolerance, and how to get the nutrients you could be missing after eliminating the offending food.

The Elimination Diet

The book walks you through how to prepare for an elimination diet and helps you determine what type of elimination diet is right for you. It’s important not to rush the process. As you eliminate foods then later add them back in you should be able to get a clear picture of which foods are causing problems.

For example, I noticed when I would eat Italian food I would feel bad. Headaches, achy joints, and other random symptoms. I assumed I had a problem with wheat, after all my son had a known wheat allergy. I later learned that I have an intolerance to basil (among other things). Since I would eat wheat pasta and basil together I blamed the wheat without thinking about the basil. By eliminating wheat and still experiencing the same symptoms I can deduce that wheat wasn’t the problem.

Meal Plans and Recipes

This book stresses the importance of meal planning. You know I completely agree the Meal Planning is important and everyone can benefit from it.

They try to make it easy for you by including meal plans (and recipes) you can follow but they include a lot of meat and would not work for us. Since I’m a Meal Planning Extraordinaire (self-proclaimed) I can create a Meal Plan that would work for me but you may need a little help if you are a meal planning novice.

Helpful Tips and Worksheets

There is also a lot of helpful information to help you avoid foods that make you sick. For example, if you need to avoid corn this book has two pages of foods that may contain corn including cough drops, luncheon meats, spaghetti sauce, etc.

The Elimination Diet Workbook takes a lot of the guess-work out of navigating an elimination diet to discover food allergies. I think it is a great first step for those who have experience chronic systems with no known cause.

Win a Copy

You can win a free copy of The Elimination Diet Workbook: A Personal Approach to Determining Your Food Allergies by entering this Rafflecopter Giveaway. This is open to residents in US and Canada. The winner will be notified by email.

a Rafflecopter giveaway

I am not a medical professional and do not give medical advice. Seek help from a medical professional if you are ill.
Disclaimer: I received a copy of this book to review. This page may contain affiliate links.

Food Allergies, Intolerances, and Sensitivities

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If you suffer from seasonal allergies, hives, eczema, digestive issues, painful joints, chronic headaches, reoccurring ear infections or a host of other issues you could have food allergies, food intolerances or food sensitivities.

food allergies food intolerances and food sensitivities

Food Allergies, Food Intolerances, and Food Sensitivities

Food Allergies are characterized by an abnormal or inappropriate response to specific foods that are triggered by the immune system. These range from mild responses to life threatening anaphylaxis. Food allergies can only be managed by avoiding the food.

Food Intolerances are generally less severe than food allergies but can cause similar symptoms. Typically food intolerances are thought to cause mostly digestive issues. Food intolerances are often related to the amount of food eaten. For example someone with a wheat intolerance may be able to eat a cookies but would become sick from a large bowl of pasta.

Food Sensitivities means a person has a negative reaction to a food but that reaction could vary with each exposure. Food sensitivities are largely misunderstood. Food intolerances and food sensitivities are usually grouped together.

Aren’t They the Same Thing?

People often use the terms food allergy, food intolerance and food sensitivity interchangeably.  Many people in the food allergy community get very upset if people say allergy instead of intolerance. While I understand that they are different I don’t get upset. I have a dairy intolerance, if I eat something that contains a lot of hidden dairy I could be in severe pain for days. Dairy won’t kill me but it will cause serious joint pain that will prevent me from taking care of my kids.

If you suspect a food allergy or intolerance it’s important to find a doctor and/or an allergist who can help you learn the extent of your issues. Medical professionals often take food allergies seriously but not all understand or believe in food intolerance. It’s important to find a doctor that will listen to you and help you make sense of your symptoms.

The Giveaway

Tomorrow I’ll have a very special giveaway for The Elimination Diet Workbook: A Personal Approach to Determining Your Food Allergies. If you have a lingering feeling something in your diet may be making you sick check back for my full review and your chance to win your own copy.

If you are interested in allergy-friendly recipes check out my Recipe Page! All recipes are dairy and egg-free. Most recipes are wheat and nut-free as well.

Top 8 Allergen-Free Cookbook

Don’t forget that the Top 8 Allergen-Free Cookbook is available for only $2.99 for a very limited time. All proceeds will benefit Gabriel Schock who is at Mayo Clinic due to food allergies. This book contains 40 delicious recipes!

You can also read more about my son’s Adventure in Allergies. We see an allergist on Thursday so I’m sure we will be updating it soon.

Do you (or someone in your family) deal with food allergies, intolerances or sensitivities?

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Meal Plan Monday: Guest Post from Bekky at Entering Vegan Territory

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During the month of July I welcome other bloggers to share their Meal Plans with you. Each Monday in July I plan to share a guest post. We have heard from Whitney J. Weiss at Bows, Blue & Boots and Jenn Seybestyen of Veggie Inspired Journeyl. 

plant-based meal plan

Today I’d like to introduce you to Bekky Yates of Entering Vegan Territory. Bekky lives in the UK. I think your mouth will be watering once you take a look at her meal plan.

 Meal Plan Your Way Into Vegan Territory

It may not be sexy, but when it comes to feeding a family there’s no denying that meal planning is the key to keeping your food bills in check and keeping your sanity in the kitchen – and meal planning is also a helpful tool in helping you stick to healthier food habits…

Omnivores interested in adopting a plant-based diet sometimes struggle to know where to start; here’s my answer: start with your meal plan. Most people, whether they usually meal plan or not, will have a repertoire of perhaps seven to ten meals that they eat in rotation, with a little seasonal variation. If you’re thinking of going plant-based but the idea of suddenly having to cook and prepare entirely new foods every day is just too daunting, then don’t do it – instead, start by adding just one plant-based meal to your meal plan. Choose a day when you have a bit more time and try out a vegan recipe. If it’s a success, make it again next week, and then again until you have it down pat. Then look for another new recipe and do the same. Even if you added just one vegan meal to your repertoire each month, you could be completely plant-based in around six months.

Of course, if you’re already plant-based, or if you’re just the kind of person who prefers to jump right in, you can leap feet first in to vegan territory by following my easy introductory meal-plan:

Breakfast

The Basics: Oats; fresh or frozen Fruit; some non-dairy Yoghurt & your preferred plant Milk (soya, almond, rice, oat or coconut – I recommend opting for one that is fortified with B12).

Nobody wants to have to think too hard about a week day breakfast: you can eat a delicious, nutritious breakfast every day simply by soaking some oats in a little plant milk and topping with non-dairy yoghurt and fresh fruit – try peaches, plums, strawberries, raspberries or blueberries. Vary the fruit each day to mix things up. Follow me on Instagram if you need some visual inspiration…

If you prefer your cereal with some crunch, why not try making some Crunchy Cranberry-Almond Granola.

 

Monday

Lunch – mashed avocado & freshly ground black pepper on toast with a handful of cherry tomatoes.

Dinner – DIY Summer Rolls  (no cooking required, just the veg to chop… you’ll be amazed how filling these are!)

Snack – Raspberry Traybake (this can double as dessert if required, and/or it can also be frozen for use in packed lunches at a later date)

Raspberry tray break

Tuesday

Lunch – Simple Green Bean, Tomato, Basil & Black Olive Salad (can be made in advance if a pack-up is required)

Dinner – Roast Med Veg & Chickpea Harissa Couscous (or Quinoa)

TIME-SAVING TIPS: while you’ve got the oven on, roast some extra courgettes and red peppers to use in tomorrow’s lunch … AND if you’re making this with quinoa, make some extra for baking with – it will keep it in the fridge for a couple of days until you’re ready to use it.

Snack – Raspberry Traybake from yesterday, if there’s any left – or a piece of fruit.

Wednesday

Butterbean, walnut roast veg salad

Lunch – Butterbean, Walnut & Roast Med Veg Salad (can be made in advance if a pack-up is required)

Dinner – Lemony pan-fried courgettes with new potatoes, peas and vegan-friendly sausages – gently pan fry the courgettes in garlic and olive oil. Squeeze the juice of one lemon into the pan and cook until tender. Boil the new potatoes separately. When  cooked, drain and slice and add these to the courgette pan.

Snack Carrot-Quinoa Muffin (these can be frozen for use in packed lunches at a later date – but leave some out for tomorrow!)

Carrot Quinoa Muffin

Thursday

Lunch –Green Bean & Potato Salad dressed in Mustard (using the rest of the potatoes you cooked last night)

Dinner – Simple Vegetable Sushi

Veggie Sushi

Snack – Carrot-Quinoa Muffin (if there’s some left from yesterday!)

Friday

Lunch – 100% Plant-based Ocean Paté on toast, with cucumber

Ocean pate

Dinner – Sweet & Sour Stir Fry with rice

Snack – – a glass of Beetroot-Berry Juice Boost (or make a little into Pink Milk for the kids)

 

 

Bekky Yates started her website Entering Vegan Territory in April 2014 as a way of sharing all the new stuff she found herself learning after she and her family decided to go from veggie to vegan earlier that year. Having previously spent time living in France, Austria & Russia, she now lives in Leicestershire, England with her two gorgeous girls, where she works as a freelance translator and editor. When she’s not in the kitchen or dreaming up recipes Bekky likes to work up an appetite by going out running with friends. She loves being vegan and can’t wait to explore further into vegan territory in the years to come. Like her Facebook page Entering Vegan Territory or follow her on Instagram or Twitter.

 

 

Sweet and Tangy Pasta Salad is Potluck Heaven

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Are you a pasta salad kind of gal (or guy)? The boys in my house love this Sweet & Tangy Pasta Salad! It’s incredibly easy and a perfect dish to share at potlucks or cookouts.

We use gluten-free pasta because of my son’s wheat allergy. This recipe can be altered based on your available ingredients. I’ve add chickpeas to make it more of a “main dish” but we usually use it as a side dish.

Sweet and Tangy Gluten-Free Pasta Salad is picnic perfect

Sweet & Tangy Pasta Salad

Ingredients

  • 1 8 oz package pasta (we use gluten-free spirals)
  • 1 cup cherry tomatoes, sliced in halves
  • 1/2 cup diced cucumber
  • 1/4 cup red onion, diced
  • 1 recipe Sweet & Tangy Salad Dressing

Do

  1. Cook pasta according to package directions, set a time so you don’t over cook. You want an al dente pasta.
  2. While pasta is cooking prepare all of the veggies and salad dressing.
  3. When pasta is done drain it well and run it under cool water, drain again.
  4. Mix all veggies and salad dressing into the pasta.
  5. Refrigerate until ready to serve.

Serve

This pasta is best chilled but can tolerate being at room temperature for a little while. It would also be a good addition to a lunch box with an ice pack.

Sweet and Tangy Pasta Salad is perfect for potlucks! Its allergy-friendly and really easy to make.

This was perfect with our Vegan Barbecue Sandwiches. I definitely recommend taking this to a potluck, it will be a hit and it’s very allergy-friendly. You can also try my Potato Salad and Portobello Burgers.