My Plant-Based Family

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

Holly Yzquierdo

Plant-Based Basics: Grains

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This is the second installment in a series called Plant-Based Basics. This series is designed for those of you who are brand new to a plant-based diet but I think the information will serve as a helpful reminder for anyone.

Plant Based Basics Grains

Today’s focus will be on Grains. In recent years there is a lot of controversy surrounding grains. Books, blogs and “experts” are claiming that grains are evil and don’t belong in your diet.

I have a serious problem with that point of view. Often when people refer to grains they group all grains and products made with grain into the same category; let’s not pretend rolled oats are equal to donuts. These people also talk about how bad carbs are for you.

Or they base their opinions on “experts” that haven’t done any legitimate studies. Since I am not a medical professional I’ll leave the science to the expert’s like Dr. McDougall (read his article that counter’s the claims in the leading anti-grain movement).

I’m not claiming that all grains are healthy for everyone. If you’ve been around here long you know my son cannot handle wheat/gluten. We avoid all grains containing gluten for his sake.

Whole grains that are minimally processed are healthy and should be eaten (unless you have a medical condition that requires a grain-free diet).

Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. Mayo Clinic

Examples of Whole Grains

There are more varieties of grains than I can mention. I have the most experience with rice, wheat, oats, corn, barley, and millet. Grains are often ground into flour and refined. To maintain their healthy promoting properties I recommend you enjoy them with as little processing as possible.

How to Eat Whole Grains

I prefer to cook grains but many people like to sprout them and eat them raw. Many grains can be cooked with a 2:1 water to grain ratio while some might require more water.

Favorite Recipes

Whole Grain Breakfast Ideas

Oats

Blueberry Oatmeal and Peachy Keen Oatmeal are two seasonal favorites. We also enjoy Apple Cinnamon Oatmeal all year since apples are easier to get our hands on for a good price. We buy Gluten-Free Oats on Amazon since I regularly cook for people with gluten sensitivity.

quinoa ideas

Quinoa

Technically speaking quinoa isn’t a grain, the part we eat is a seed but we cook and eat it as a grain so I’m including it in this round-up. We love quinoa; it is naturally gluten-free, cooks quickly and can take on other flavors nicely. I’ll often buy it at Costco. I stopped buying it from bulk bins due to cross-contamination.

We enjoy Breakfast Quinoa and Summer Berry Breakfast Quinoa both warm and cold. I use it in place of rice in soups and stir frys. I’m partial to Mexican inspired flavors like Cilantro-Lime Quinoa, Quinoa Taco “Meat” and Quinoa-Lentil Tacos. I also enjoy adding quinoa to salads and wraps like in this Quinoa-Lentil Salad, Butternut Squash Quinoa Salad, and Lemony Quinoa Salad.

You can follow my Quinoa Pinterest Board for more ideas.

whole grain rice ideas

Rice

There are thousands of different varieties of rice. I’ll admit that I’m barely familiar with a few. I prefer brown rice. It is easily available in my area. I’m willing to bet you can buy rice in any grocery store but I usually buy it at Costco. Brown Rice can also be bought on Amazon.

Some of my most popular brown rice recipes are my Easy Crock Pot Mexican Rice and Bean Casserole (or the stove top or oven version), Crock Pot Brown Rice Casserole, Mexican Rice, Green Chili-Cilantro-Lime Soup, and Enchilada Soup.

We also eat rice for breakfast. Sometimes we mix it with Overnight Chia Porridge and other times opt for Raisin-Apple-Cinnamon Breakfast Rice.

Other Grains

There are many other types of grains. I usually just stick to those mentioned above due to allergies, budget considerations and bulk purchases. Years ago I cooked amaranth, millet, barely and others regularly. I still enjoy a good Lentil-Barley Stew occasionally.

Do you eat grains? What are your favorites?

Don’t forget to check out the first installment of this series Plant-Based Basics: Beans!

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Multi-Grain Breakfast Bowl…Goodbye Oatmeal

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Last week I shared our recipe for Overnight Chia Porridge and the fact that most of our household has a sensitivity to oats. You know I love oats. If you’ve followed my Free Meal Plans for a while you also know I ate oatmeal almost every morning for months at a time.

multi-grain breakfast bowl is vegan and gluten free

I had to say goodbye to oatmeal, at least for now, but I really needed a whole grain replacement. If I don’t have a hearty breakfast I’m more likely to skip it all together then make poor choices later in the day.

Every time I make this Breakfast Bowl it tastes different. Sometimes I use brown rice, sometimes quinoa or other grains. Often I’ll mix up several different leftovers. My kids like to eat this cold but I prefer to heat it up before adding the fruit. It’s easy enough that everyone can have it their own way. I guess I should have named it Multi-Grain Breakfast Buffet Bowl.

multi-grain breakfast bowl is vegan and gluten free

Multi-Grain Breakfast Bowl

Ingredients

  • 1 1/2 cups of cooked grains (brown rice, quinoa, millet, amaranth, etc.)
  • 1/2 cup of fruit (blueberries, diced apples, bananas, raisins, etc.)
  • a little sweetener (I like maple syrup)
  • 1/4 to 1/2 cup non-dairy milk
  • OPTIONAL 1/4 cup Overnight Chia Porridge
  • OPTIONAL nuts or seeds

Do

  1. Heat grains if you want a hot cereal.
  2. Mix in remaining ingredients and stir well.

Serve

This can be made ahead of time and stored in individual portions for quick breakfasts.

I love how easy it is to make using leftover grains.

For more inspiration check out my Plant-Based Breakfast Board on Pinterest or my Breakfast Page.

Meal Plan Monday: Guest Post by Whitney of Bows, Boots & Blue

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During the month of July I welcome other bloggers to share their Meal Plans with you. Each Monday I’ll feature a guest post. 
 

plant-based meal plan

Today I’d like you to meet Whitney J. Weiss! She is a digital marketer and blogger at . Whitney creates nut-free, plant-based recipes that are free from faux “food” products.

Despite being from Texas, I fully removed meat from my diet after experiencing an upset tummy. Through the years, I have discovered that the best way to feed my family and friends is by utilizing plants in a creative way that doesn’t necessarily “take the place” of meat. I strive to highlight vegetables in my cooking and have no formal training, so it’s something anyone can do even with limited tools and limited kitchen space. I have found some of my most obstinate eaters asking for my recipes, so I must be doing something right. I hope you enjoy my original recipes!

burrito bowl over quinoa

Breakfast:

  • Chilled morning quinoa bowl: avocado, quinoa, wilted spinach, red bell peppers or slightly spicy red peppers
  • Homemade granola
  • Steel cut oatmeal with seasonal fruit (currently, I’m eating my way through California peaches-unbelievable this time of year!)
  • Morning shake: blended spinach, kale, blueberries, strawberries, & rice milk

Curried Cauliflower Couscous salad

Lunch: I mostly rotate salad options, which I prep on Sundays, but every once in a while I crave sandwiches!

vegan butternut squash burger

Snacks: At my last office, they knew where the bag of carrots in the refrigerator belonged.

vegan purple kale pesto with gluten free pasta and squash

Dinner:

  • I love a quick taco dish- and sometimes throw it over quinoa instead of tortillas. Gobble up my drunken asparagus & oyster mushroom tacos.
  • I can’t get enough of summer squash! This purple kale pesto pasta bowl is hard to beat.
  • Bibimbap is a great, quick way to create a hearty plant-based meal with loads of flavor. (this recipe contains egg but it is optional and can be removed)
  • Do you have a butternut squash or sweet potato lying around? It will make for some great vegan butternut squash burger patties. Make extra quinoa and serve it over quinoa instead of buns!
  • My farrotto is a whole grain, vegan version of risotto that uses pureed squash instead of cream or butter! Leftover squash from burger night is perfect for this dish.

Bows Boots BlueWhitney J. Weiss is a digital marketer and blogger at . You can follow her on Facebook, Instagram and Twitter.

Her expertise is in all aspects of search engine optimization, paid search, social media marketing, copywriting, copy editing, and blogging. Whitney has extensive experience creating digital campaigns and developing brand recognition from the concept up for travel technology, hotel brands, and lifestyle clients. In her spare time, she enjoys creating vegetarian recipes alongside her dog, Jules!

Overnight Chia Porridge

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When we learned that half of our household had a sensitivity to oats our oatmeal consumption went way down. For a while we replaced that with toast and cereal but both were much more expensive that oats, especially since we had to buy gluten-free, nut-free, dairy-free, egg-free versions. That is when we embraced Overnight Chia Porridge.

Vegan and Gluten-free overnight Chia Porridge

I’m no stranger to chia seeds and I’m not talking about chia pets. We’ve been eating chia seeds regularly since the beginning of our plant-based journey. In fact, in our house we call them “sprinkles” and I keep them in a little shaker bottle. My boys get sprinkles on almost everything they eat. When they hear other kids talking about sprinkles they will chime in because they eat sprinkles too. (yes, I have lots of evil tricks like this)

Vegan and Gluten-free overnight Chia Porridge

Overnight Chia Porridge

Ingredients

Do

  1. Pour seeds into a jar with a leak-proof lid.
  2. Pour milk over seeds, tighten lid and give it a good shake.
  3. Wait about 15-20 minutes then give jar another good shake.
  4. Store overnight in the refrigerator.

Serve

The chia (and hemp seeds) will absorb the milk and you’ll be left with a full jar of firm porridge. I typically use a few tablespoons of porridge and mix it with grains and fruit.

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Calling all Plant-Based Bloggers…I want your Meal Plans

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Last July I asked bloggers to submit their meal plans to be featured on My Plant-Based Family. I’m doing it again this year!

mealplansubmissions

Who Can Submit?

Anyone with a blog, website, Facebook, Google+ or other community.

Why Participate?

The internet is a big place. There is a good chance that some of my readers have never heard of your community. This is a great way to increase your exposure and pick up new readers.  Those who participated last year are still getting clicks from their guest post.

Interested?

For more information read this document that covers all of the details.

Update: Only 1 spot left for July 21st publication date.

ebook

Strawberry-Rhubarb Pie (Gluten-Free and Vegan)

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Having food allergies completely changes the way you celebrate holidays. I don’t know about you but food is usually at the center of our celebrations. My favorite recipes that had been made for years and years are no longer an option.

I’m pretty handy around the kitchen and don’t mind adapting recipes to make them oil-free, vegan, diary-free, egg-free, nut-free, etc. but I don’t always have the time. Sometimes I just want an easier way out.

Strawberry Rhubarb Pie that is vegan and gluten-free

I discovered Wholly Wholesome and their Gluten-Free Pie Crust that is also Vegan and Kosher along with being dairy-free, egg-free, soy-free, nut-free, corn-free and casein-free.

Using this pre-made pie crust I baked TWO pies, Apple and Strawberry-Rhubarb. Next time I’ll make my favorite, Chocolate.

apple pie

I’ve always loved wheat pie crust. My Memaw would always bake extra crust just for me. Unfortunately, that old-fashioned pie crust is not safe for my family. Even before we changed to a plant-based diet and discovered our new world of food allergies I rarely made it. Rolling out pie crust is messy. I would have to clear and clean my whole counter, my friends know how rare this is, then make a huge mess on it with dough. Yes, I prefer the ease of pre-made crusts.

I have made a few pies with gluten-free crusts over the years but they don’t stay together as well as wheat-based dough. I would have preferred the prepared crust to be a little thicker. I slightly under-baked the first pie but I corrected it for the second pie. My husband wasn’t as impressed with the gluten-free crust.

Strawberry Rhubarb Pie that is vegan and gluten-free

Strawberry-Rhubarb Pie

Ingredients

Pie Filling

  • 1 pre-made Whole Wholesome Gluten-Free Pie Crust (or a crust of your choice)
  • 2 cups sliced rhubarb
  • 3 cups strawberries, halved
  • 1 cup sugar
  • 3 Tbsp Tapioca Flour (should have used more or added corn starch)
  • 1/2 tsp balsamic vinegar

Pie Topping

Do

  1. Preheat oven to 400° and set the frozen pie crust on the counter to thaw.
  2. In a large bowl mix all of the ingredients for the pie filling together.
  3. After the pie crust has thawed for 10 minutes poke holes in the bottom of the crust.
  4. Pour fruit filling in the crust. Don’t overfill. (I overfilled)
  5. For topping, put all of the ingredients in a high-powered blender, I used my Blendtec Blender and pushed the “batter setting”.
  6. Carefully spoon topping over pie. Crimp pie crust if desired, I used a fork.
  7. Cover the top of the pie with a “foil tent” then put the pie in the oven.
  8. Bake for 10 minutes then turn the heat down to 350° for 40 minutes.
  9. Carefully remove the foil then and bake for 5-10 more minutes or until the top is golden brown.
  10. Remove pie from oven and allow it to cool

This pie was delicious. Despite the long list of steps it is really easy to make. It did make a big mess in the bottom of my oven which is why I recommend you don’t over fill and maybe add a little more flour.

This pie is perfect for a Forth of July Picnic or barbecue!

FTC Disclaimer: I received free pie crust from Wholly Wholesome. All opinions are my own. 
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