My Plant-Based Family

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

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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.

Vegan BBQ Sandwich with Spaghetti Squash

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Barbecue sandwiches are a quintessential comfort food, but they’re often associated with heavy meats and rich sauces. However, with a little creativity, you can enjoy all the smoky, savory flavors of barbecue in a vegan-friendly way. Make a mouthwatering Vegan BBQ Sandwich using spaghetti squash as the star ingredient. Packed with plant-based goodness and bursting with flavor, this recipe is sure to become a new favorite in your meatless meal plan.

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

What can I Substitute for Pulled Pork?

Most vegan BBQ recipes use jackfruit, but I find spaghetti squash to be tastier and easier to cook. Spaghetti squash is a versatile winter squash known for its stringy, noodle-like flesh. It’s a fantastic substitute for pasta in many dishes and works beautifully as the base for our Vegan BBQ Sandwich. Not only does spaghetti squash provide a light and nutritious alternative to bread, but it also absorbs the flavors of the barbecue sauce, creating a satisfyingly savory and tender filling that’s perfect for sandwiches.

How to Make a Vegan BBQ Sandwich

Ingredients

Instructions

Step 1 – Prepare Spaghetti Squash

Begin by preparing the spaghetti squash as mentioned HERE.

Step 2 – Remove and cool

Now carefully remove squash from the Crock Pot and allow to cool slightly.

Step 3 – Rake

Use a fork to rake out the spaghetti squash and put it in a small skillet.

Step 4 – Pour Sauce

Pour you favorite barbecue sauce over the squash and mix well.

Step – 5

Once all the sauce to mix well with the squash then scoop it onto buns.

Serve

These Vegan BBQ Sandwiches are perfect for a pot luck. You could even return the BBQ Spaghetti Squash to the Crock Pot for transport and to keep it warm. Serve leftover on top of baked potatoes. We enjoyed these sandwiches with pasta salad on the side.

Customization Tips

Feel free to customize this recipe to suit your taste preferences and dietary needs. Adjust the amount of barbecue sauce to make the sandwiches saucier or less saucy, depending on your preference. Personally, I’m partial to my Homemade BBQ Sauce.

Homemade Vegan Barbecue Sauce

Experiment with different seasonings and spices to add depth of flavor to the barbecue sauce. For extra heat, add a pinch of cayenne pepper or a splash of hot sauce.

Get creative with your sandwich toppings! Coleslaw adds a crunchy texture and tangy flavor, while pickles provide a refreshing contrast to the smoky barbecue sauce. Sliced onions add a sharp bite and additional layers of flavor to the sandwiches.

More Plant Based Recipes

If you like this recipe, you are sure to enjoy these plant based ideas too:

Vegan BBQ Sandwich

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

Savor the smoky, savory flavors of barbecue in a vegan-friendly way with our mouthwatering Vegan BBQ Sandwich recipe! Made with tender spaghetti squash and flavorful barbecue sauce, this plant-based delight is sure to satisfy your cravings.

Prep Time 10 minutes
Cook Time 3 hours
Total Time 3 hours 10 minutes

Ingredients

  • 1 Spaghetti Squash
  • 1 bottle of your favorite Barbecue Sauce (I use Organicville’s Original BBQ Sauce)
  • 1 package buns (we use gluten-free buns)

Instructions

  1. Prepare Spaghetti Squash as mentioned HERE.
  2. Carefully remove squash from the Crock Pot and allow to cool slightly.
  3. Use a fork to rake out the spaghetti squash and put it in a small skillet.
  4. Pour you favorite barbecue sauce over the squash and mix well.
  5. All the sauce to mix well with the squash then scoop it onto buns.

Did you make this recipe?

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

© Heather Mayes

The Easiest Way to Cook Spaghetti Squash

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If you like Spaghetti Squash I may be your new best friend! Why? Because I’m about to tell you the EASIEST way to cook Spaghetti Squash. Want more good news…you don’t need the oven.

I kid you not! The easiest way to cook spaghetti squash is in the Crock-Pot!

Before I discovered how easy it was to cook Spaghetti Squash in the Crock Pot I hated to cook it. For one thing, it is always really hard for me to cut the squash in half length-wise and every recipe I’d ever seen told me to do it that way. Second, I don’t like to use the oven unless it’s winter because it heats up my house. Third, every recipe told me to use oil and that is a no-no in my house.

The Easiest Way to Make Spaghetti Squash

The Spaghetti Squash doesn’t really NEED to be sautéed (it’s already cooked) but in an informal poll I did on Facebook everyone who LOVED Spaghetti Squash sautéed it after roasting.

I’ll admit I like it better that way too. My FAVORITE way to use Spaghetti Squash is in my Vegan BBQ Sandwiches!

I’ve got a few more easy Crock Pot Recipes! Try my Easy Mexican Rice and Bean Casserole or my Cheezy Crock Pot Brown Rice and Broccoli Casserole. They are both family and reader favorites.

Lemon-Pepper Roasted Chickpeas

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A special thanks to Sunkist for sponsoring today’s discussion.

Do you keep a salt shaker on your table? We used to keep salt on the table until I realized my family would add salt to their food before even tasting it. Salt is a dangerous habit in America. A few years ago we cut out oil and decreased our salt consumption. We still use small amounts of salt but not near as much as before.

A few things helped us reduce our salt intake…

  1. We added other flavors and seasonings like Sunkist Lemons instead of salt.
  2. We allowed time for our palate to adjust.
  3. We bought low-sodium substitutes of some of our favorite products.

We missed salt the most in crunchy snacks. The following recipe uses Lemon instead of salt. The salt is not missed at all.

Decrease Salt by seasoning with Sunkist Lemon's

Lemon-Pepper Roasted Chickpeas

Ingredients

  • 1 1/2 cups cooked chickpeas (or 1 can)
  • 1 Sunkist Lemon (juice and zest, about 1/4 cup)
  • 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp freshly ground pepper (optional)

Do

  1. Drain and rinse chickpeas and gently towel dry them.
  2. In a medium bowl mix remaining ingredients and stir well.
  3. Add chickpeas and allow them to marinate while oven preheats to 400 degrees.
  4. Stir regularly.
  5. Pour chickpeas into a baking pan (with sides, not a cookie sheet) covered with parchment paper.
  6. Bake for about 1 hour.

I recommend you bake for 25 minutes then stir well. Bake for an additional 25 minutes and stir again. Then bake for 10 minutes, stir chickpeas then bake for 5 minutes between stirs until chickpeas are golden brown and crisp. DO NOT BURN.

Serve

These Lemon-Pepper Chickpeas are a fun snack or a great addition on a salad. No one will guess it’s salt-free.

Decrease Salt by seasoning with lemon juice

For more inspiration on using lemon instead of salt take a look at this Sunkist S’alternative info graphic.

Flavoring with Lemon instead of saltSunkist lemons are grown in California and Arizona and available all year round. In addition to helping boost flavor and reduce sodium intake, lemons can be used in a number of ways – from household cleaning to healthy living. I always keep a bowl of lemons on my counter. I use them for cleaning, in drinks and especially in food.
season with lemon

Please take a minute and visit Sunkist to discover recipes and more information about sodium and sodium alternatives.

Which tips are your favorite?

Meal Plan Monday: Guest Post from Jenn from Veggie Inspired Journey

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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. Last week we heard from Whitney J. Weiss at Bows, Blue & Boots. I have one spot available if you’d like to be involved! Learn more here.

plant-based meal plan

Today I’d like you to meet Jenn Sebestyen from the blog .

The one thing I hear most from busy moms (and sometimes dads too) is how hard it is to come up with meal ideas. Some of you dislike grocery shopping, some of you dislike cooking and some of you just dislike the planning. In my eyes, these are all related. You can enjoy grocery shopping, but if you get all that goodness home and have no plan for it, a lot of it will likely go to waste. Same goes for cooking, if you have no meal plan, cooking can seem like a daunting chore and you are less likely to make it happen. You are not alone! On the rare occasion that I don’t plan our weekly meals, we end up ordering take out a lot more.

I’ve got my meal planning down to a science now and it only takes me a little bit of time. Of course it helps that I have a plethora of Pinterest boards all neatly organized like a gigantic cookbook. Feel free to browse them here. Whether I’m searching for recipes on Pinterest, a cookbook, or just Googling online, I almost always have a plan for what I’m searching for, which makes the task a breeze.

First and foremost, I take a look at our family schedule for the week. My hubby’s job often has him working late hours. He doesn’t really care for beans, so if I know he’s not going to be around, I will plan a meal based on beans for that night. If we have an evening of swim lessons or baseball practice, I will go for something quick and easy or a crockpot meal. This is how my list might look like after this step:

Mon: hubby gone – beans

Tues: swim lessons – crockpot

Wed:

Thur: baseball practice – quick

Fri:

After I’ve got the idea of what our week will look like, I fill it in trying to do a different cuisine type each night so we don’t end up eating pasta three days in a row. I usually plan a pasta night, Mexican night, soup/salad night, stir fry night, burger night, casserole night, etc. The list is endless here depending on what your family likes. You could do pizza night, baked potato bar night, make your own taco night, grill night, etc. First, I fill in the nights I already have flagged…in the case above that would be Mon, Tues and Thur…and then I fill in the rest with a cuisine I didn’t choose on those days. The final result would look something like this:

Mon: Black Bean Tacos with all the fixin’s (This link is for a black bean salad…I turned it into a taco by placing it in a tortilla…voila! And that’s vegan sour cream, by the way.)

IMG_6873

Tues: Crockpot Lentil Bolgnese w/ pasta

IMG_8881

Wed: Kale and Quinoa Minestrone served with a crusty baguette

Thur: Black Bean Pecan Burgers, Salad from our garden, Watermelon

IMG_0615

Fri: Stuffed Cabbage Rolls

IMG_9553

Notice that I used lentils, black beans and quinoa in 2 recipes each. This way I can make a big batch of each of those, store in the fridge and use as needed without having to cook smaller batches all week-long.

I don’t generally plan out each day’s breakfast or lunch. I almost always make more dinner than I know we will eat so we have leftovers to eat for lunch. We have a garden in our backyard, so I rely a lot on fresh lettuces and veggies for salads throughout the week as well. I also might make a big batch of our favorite Banana Ginger Pancakes or a big batch of oatmeal to have all week-long. These are both easy to customize with servings of fruit, nuts, nut butters, etc., each day.

Bio:

IMG_6356My name is Jenn. I am a proud wife and mom of 3 beautiful children, a 6 year old son and 2.5 yr old twin daughters. I can read cookbooks like novels. Healthy cooking and eating has become a passion of mine. I believe that how we fuel our bodies plays an enormous part in our health. It is my goal to keep my family as healthy as possible through the food we eat and hopefully inspire others to try some healthy plant-based recipes as well.
 
Read more from Jenn at Veggie Inspired Journey or follow her on Pinterest.