My Plant-Based Family

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

Holly Yzquierdo

Meal Plan Monday: Less Packaged Food

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Do you ever fall in the packaged food rut? We are there.

Ever since we discovered my son’s allergies I’ve been relying on packed food for often. BA (before allergies) we ate a lot of beans, grains, fruit, and veggies with a constant supply of nuts and nut butters. We cut out all beans since he showed some intolerance to those tested but are hoping to reintroduce soon. We also had to remove several grains, some veggies and fruit and all nuts. That leaves me a bit perplexed but my son is feeling so much better and his skin is looking and feeling great. He has had a few cross-contamination episodes that have caused flare ups but I really want to establish and healthy baseline so I can accurately gauge the effect of foods we reintroduce.

I’ve been attempting sun butter sandwiches with gluten-free bread but he will only take a few bites. Sometimes he will tolerate the bread but never the sun butter. I’ve tried a few different brands to no avail. He will occasionally eat sun flower seed kernels.

He loves GF noodles and will happily eat them anytime they are served. I’ve never liked serving my family a lot of pasta but it is an easy food for a 2 year old.

I’ve also been giving my kids unsweetened applesauce, mostly to get them to take their probiotic (it’s a powder that needs to be mixed in something). I also load it with chia seeds and hemp seeds.

I don’t consider any of those too bad, my only concern is they take up a large portion of their calories instead of whole food. My biggest concern is the large number of products like fruit strips, GF cereal and cereal bars I’m now buying.

I’m hoping to move away from those easy convenience foods and back to whole foods, while also avoiding those foods my son has an intolerance too. If you have tips or suggestions feel free to leave them in the comments. You can see the full list of the foods my son is avoiding here.

Salad and GF Pasta

Meal Plan

Breakfast

  • Overnight Oats (for me)
  • Baked Sweet Potatoes
  • GF Muffins
  • Toast with fruit and sun butter
  • GF Cereal

Lunch

  • Veggie Stuffed Pita
  • Veggie and Hummus Sandwich or Wraps
  • Garden Salad
  • Baked Potatoes with Steamed Greens
  • Leftovers

Snack

  • Veggies and hummus
  • fruit
  • smoothies
  • Chips and avocado
  • applesauce with seeds

Dinner

I’m trying to add more greens to my meals. We have 3-4 meetings this week in the evening so I may not be cooking much but I’ll have a plan on the days I can.

Have you taken a Meal Planning break this summer? I’m always tempted too and I may from time to time but I always do better with a plan.

 

 

Meal Plan Monday: Slow Cooker Time

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Calling all Slow Cooker Experts! Despite the heat, I love Arizona. This time a year I do a lot less cooking and a lot more assembling. I’m hoping to use my crock pot more so please fill me in on your favorite slow cooker recipes! All oven cooking will be reserved for the morning before it gets too hot. large fruit bowl

Meal Plan Monday

Breakfast

  • Overnight Oats (for me, not my son)
  • GF Cereal with Rice Milk
  • Toast and fruit
  • Baked Sweet Potatoes
  • GF Pancakes

Lunch

  • Veggie and Hummus Sandwich
  • Sunbutter and Jelly Sandwich
  • Quinoa and Steamed Veggies with Happy Herbivore Brown Gravy (adapted to be GF)
  • Taco Salad
  • Leftovers

Snacks

My kids usually have a mid-morning and a mid-afternoon snack.

Dinner

Salad and GF Pasta

I have to bring snacks to a meeting this week so I’m planning fresh fruit, veggies with hummus and the Best (Gluten-Free) Brownies in the Whole Wide World. This is the only time I plan to use the oven this week. If I’m feeling extra industrious I may bake some Gluten-Free Cherry Muffins too.

We have a few busy evenings this week but thankfully I already have some leftovers ready for quick meals.

What are your favorite slow cooker recipes?

 

Peachy Keen Oatmeal

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Last week we had a little vote on My Plant-Based Family’s Facebook page. This recipe was the runner-up but I know many of you have been patiently waiting for it.

On a side note, my husband and I just celebrated our 8th wedding anniversary. Happy Anniversary!

Peachy Keen Oatmeal

Are you in a breakfast rut? Allow me to help you out with this delicious breakfast treat.

I was able to get a few dozen white peaches from the discounted produce section and I’ve been enjoying them ever since. You could use yellow peaches instead of white if you’d like.

Peachy Keen Oatmeal

Ingredients

  • Gluten-free or regular rolled oats (read the package to make the appropriate amount for your family)
  • 1 to 2 peaches per person ( just made a large batch of about 10)
  • maple syrup (optional)
  • cinnamon (optional)
  • walnuts or chia seeds (optional)

Do

  1. Peel and slice peaches; cook them on the stove (using medium heat) in a small sauce pan with peaches barely covered in water.
  2. Once peaches are soft whiz half of them in a blender or food processor. Set the rest of the cooked, sliced peaches aside.
  3. Cook oats according to package directions, you can use the leftover peach “water” if you’d like.
  4. After oatmeal is made spoon into bowls, adding puréed peaches and some peach chunks.
  5. Top with optional maple syrup, cinnamon, or walnuts.

Serve

The peaches can turn plain oatmeal into an incredible treat. I’ve also served peaches prepared this way on top of pancakes; it reminded me of homemade peach cobbler. I plan to try it with quinoa next.

Have you tried oatmeal with peaches? Once peach season arrives I plan to have peaches for breakfast, lunch and dinner!

Taco Potatoes

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She shoots, she scores! Yes, this recipe was a huge success in our house. I’ve made it many times but never shared it with you. Well, today is your lucky day. This recipe was inspired by Laura at Heavenly Homemakers and her recipe for Taco Potatoes. She includes meat, heavy cream and cheese in her recipe, so I’ve adapted it to make it plant-strong!

Combining potatoes with the vibrant, bold flavors of tacos results in a dish that’s both satisfying and exciting: taco potatoes. This delightful fusion offers a new way to enjoy the essence of tacos while embracing the heartiness of potatoes.

Toppings and Garnishes

Just like traditional tacos, the topping possibilities for taco potatoes are endless. Here are a few ideas to inspire your creativity:

Salsa: Fresh salsa, whether it’s a classic tomato salsa or a fruity mango salsa, adds a refreshing burst of flavor and juiciness.

Avocado or Guacamole: Creamy avocado or guacamole brings a smooth texture and a hint of luxury to the dish.

Jalapeños: For those who love a bit of heat, sliced jalapeños are the perfect addition.

Cilantro and Lime: Fresh cilantro and a squeeze of lime juice add brightness and elevate the overall flavor profile.

A Crowd-Pleaser

Taco potatoes are a surefire way to please a crowd, whether you’re hosting a casual get-together, a family dinner, or simply treating yourself to a flavorful meal. Their customizable nature allows you to cater to different tastes and dietary preferences easily.

Family-Friendly Kids and adults alike will love taco potatoes. The fun, interactive nature of building your own taco potato with various toppings can make mealtime more enjoyable for everyone. It’s also a great way to introduce new flavors to picky eaters.

Perfect for Entertaining When entertaining, taco potatoes offer a convenient yet impressive option. Set up a taco potato bar with various toppings, and let guests create their own culinary masterpieces. This interactive setup not only ensures everyone gets exactly what they want but also adds an element of fun to the meal.

How to Make Taco Potatoes

Ingredients

  • Cooked Baked Potatoes (1 per person)
  • 2 cups Quinoa “Taco Meat” OR Quinoa-Lentil Tacos
  • 2 cups of cooked black beans OR 1 can of drained and rinsed beans (optional)
  • 1 cup salsa
  • 1/2 cup plain plant-based yogurt (optional)
  • guacamole (optional)
  • 1/2 cup corn

Instructions

Step 1 – Cut Potatoes

Cut cooked potatoes in half and scoop out some of the potato. I just cubed the potato for my kids.

Step 2 – Fill

Fill the void with beans and quinoa.

Step 3 – Add Toppings

Top with your choice of fresh salsa, plant-based yogurt (for a tangy topping reminiscent of sour cream), guacamole and corn.

Step 4 – Serve

My husband and I LOVED this! Our two year old mostly wanted to eat all of the fresh salsa but he did finish his potato and quinoa. The 4 year old probably would have done better if all of the food was separated, but he ate it. I call that a win!

Serving Suggestions

One of the great things about taco potatoes is their versatility in serving. They can be enjoyed in various forms, making them suitable for different occasions and preferences.

Loaded Taco Potato Skins Potato skins are an excellent way to serve taco potatoes as an appetizer or party snack. The potatoes are halved, scooped out, and then filled with a flavorful taco mixture. Topped with cheese and baked until crispy, these loaded potato skins are sure to be a hit at any gathering.

Taco Potato Bowls For a more substantial meal, taco potato bowls are a fantastic option. Start with a base of roasted or sautéed potatoes, then pile on your favorite taco toppings. This creates a hearty, satisfying dish that’s perfect for lunch or dinner.

Taco Potato Casserole A taco potato casserole is a great way to feed a crowd or enjoy leftovers throughout the week. Layers of seasoned potatoes, taco meat or a meatless alternative, cheese, and other toppings are baked together to create a comforting, flavorful dish.

Taco Potato Breakfast Who says tacos are only for lunch or dinner? Taco potatoes can make a delicious and hearty breakfast option. Add some black beans and avocado for a filling morning meal.

More Plant Based Dinner Ideas

If you like this simple recipe, check out these meal ideas too:

Taco Potatoes

Taco Potatoes
5.0 Stars (1 Review)

Taco potatoes are a delicious and innovative way to enjoy the beloved flavors of tacos with the comforting, hearty goodness of potatoes.

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 5 minutes

Ingredients

  • Cooked Baked Potatoes (1 per person)
  • 2 cups Quinoa "Taco Meat" OR Quinoa-Lentil Tacos
  • 2 cups of cooked black beans OR 1 can of drained and rinsed beans (optional)
  • 1 cup salsa
  • 1/2 cup plain plant-based yogurt (optional)
  • guacamole (optional)
  • 1/2 cup corn

Instructions

  1. Cut cooked potatoes in half and scoop out some of the potato. I just cubed the potato for my kids.
  2. Fill the void with beans and quinoa.
  3. Top with your choice of fresh salsa, plant-based yogurt (for a tangy topping reminiscent of sour cream), guacamole and corn.

Notes

Mix and match any toppings you'd like to accommodate a range of taste and dietary preferences.

Did you make this recipe?

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

© Holly Yzquierdo

Meal Plan Monday: Avoiding Allergens

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What do you cook when you can’t use your favorite foods? That is what we have been wrestling with since we found out about my son’s allergies/sensitivities, you can read more about them here.

We have drastically changed our diet before; it has been over a year and a half since we switched from the Standard American Diet (SAD) to a whole food, plant-based diet. About a year ago I realized my youngest son had a problem with gluten and wheat and removed it from his diet and decreased its use overall in our household. Now we find ourselves trying to remove almost 30 different allergens, many of them are staples in our home.

Dealing With It

I was texting with a friend about all of these changes recently and I told her, “it’s much easier shelling out advice than dealing with it every meal.” I’ve “coped” by relying on more processed food. I don’t like feeding my family a lot of processed food but it has made it a little easier; especially since our babysitter will be out of town for the summer and I’m trying two new sitters to take her place. His normal snacks of bananas with almond butter, homemade granola bars and a handful of walnuts are no longer an option. The giant bag of Veggie Straws have become a welcome “junk food” while we figure this out. I’ve also been cooking pasta often, not one of my favorites but my son LOVES it. (A note: we are still a whole food family. We are eating lots of grains, potatoes, fruits and veggies.)

Meal Plan

Breakfast

Lunch

Snack

  • Chips and Salsa
  • Smoothies
  • Fresh Fruit
  • Raw Veggies
  • Muffins

Dinner

  • Taco Potatoes (recipe coming later this week)
  • Enchiladas with Mexican Rice
  • Cauliflower Steaks, Sautéed Mushrooms, and steamed veggies
  • Mushroom, Basil, and Marinara Pasta with a garden salad
  • Potato and Broccoli Casserole or a giant Broccoli topped Baked Potato with Faux Cheese Sauce

You may have noticed a severe lack of BEANS! I love beans, we love beans! My son’s IgG came back with a sensitivity to Lima Beans and Pinto Beans (also Green Peas) but not Green Beans. Since the test didn’t include other types of beans we are avoiding those for now as well. I’ve read that many people with nut allergies also have bean allergies. Since it is very hard to keep my kids from “sharing” my food I’m focusing on meals that do not include beans. I am adding beans to my dish though. I have a bean addiction!

What would you add to the Meal Plan?

Adventures in Allergies

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Last week we got the results back from my 2 year old’s IgG. An IgG tests for food sensitivities, but I’m getting ahead of myself. Here is our story.

black and white 2

Even as a newborn, our son had bad skin. We were extremely careful with any products that he might come into contact with like laundry detergent, baby creams, etc. but still his poor little skin was covered in eczema from head to toe. Once he was old enough to scratch himself his skin would bleed from the constant scratching. People were always commenting on his skin and I tried to keep him covered to avoid more self-inflicted damage.

Our pediatrician told me to eliminate dairy to see if it helped but we didn’t notice any big changes. Her solution was to cover him in hydrocortisone twice a day. Once he got a little older (I think around 3 months) he was old enough for this whole body oil that is only to be used in the more severe cases of eczema and only for a short amount of time. That had me a little worried but it helped, some. Our doctor told me he would have to use the hydrocortisone forever.

We changed to a plant-based diet when he was 10 months old. He was mostly breastfed but ate fruit, veggies, and some grains. Some times his skin got better, other times it was a lot worse. Additionally, he would get horrible diaper rashes that took a long time to heal.

Go Nuts

We don’t know of any family history of food allergies so the pediatrician gave the go ahead for nuts around 12 months. He loved peanut butter and ate it regularly for a while then I noticed he would begin to cry and his mouth and hands would turn red and he would also scratch at his neck when he ate peanut butter. I mentioned this to the pediatrician. She said I could try almonds and almond milk. He didn’t appear to have a reaction.

She never recommended allergy testing. She encouraged me to give him eggs and “soft meat like hotdogs.” I kid you not! Our pediatrician recommended hotdogs, she knew we were eating plant-based. That is when I fired our pediatrician, there were other issues too, but the hotdog recommendation was just too much.

Removing Wheat

When he was 17 months old I got the idea to remove gluten/wheat from his diet. His skin began clearing up, not completely but the difference was undeniable. After a few weeks of this we went on a road trip. We didn’t have a lot of healthy food options and let him eat some bread or tortillas. Boom! His skin was inflamed from head to toe and wait for it… here comes that nasty diaper rash.

Wheat/gluten were definitely (at least part) of the problem. Once we removed gluten from his diet his skin was mostly clear with a few problem areas like behind the knees and the inside creases of the elbow.

We had no idea what was causing the other skin problems. We also noticed that his tummy was almost always sticking out and very hard. He was a pooping machine, 4-5 times just in the morning was normal. I knew there was a problem but I didn’t know what. It seemed like something was affecting his gut.

The Wakeup Call

In February I ran across this blog post by Jennifer at It’s an Itchy Little World. She recounts her son’s anaphylaxis experience. If you don’t do anything else today read this story. I knew I needed to get him tested. I researched different tests, different doctors and finally settled on a Naturopathic doctor that was close by. My husband took our son in to get the blood draw, I’m not good with anything involving blood and pass out from it regularly. I know, I’m cool like that.

This was the first time I realized my sons reaction to peanuts could get worse. I also considered all of the other symptoms and what they could be doing to his body.

The Results

I’m not sure if all test results are broken down like this; ours are classified into 0, 1,2 and 3s. The zeros mean he has no allergy/intolerance, the 1s are a slight allergy/intolerance, 2s are a moderate allergy/intolerance, and 3s are severe. Please note that this is not an “official” interpretation of the test just the best way I can relate. Our doctor told us to focus on removing the 2s and the 3s. She was concerned that he showed so many intolerances.

Ones

  • Asparagus
  • Banana
  • Barley
  • Lima Beans
  • Pinto Beans
  • Bran
  • Cantaloupe
  • Carrots
  • Cheddar Cheese
  • Grapefruit
  • Mustard
  • Green Peas
  • Rye
  • Watermelon

Twos

  • Cottage Cheese
  • Egg Whites
  • Gluten
  • Malt
  • Wheat
  • Yogurt

Threes

  • Almonds
  • Cashews
  • Egg Yolk
  • Oats
  • Peanuts
  • Pineapple
  • Sesame
  • Walnuts

Our Reactions

We sat in the office looking over the results. My husband would say the foods our son is allergic to, then shake his head. I think he wanted to cry. I was ok, confident even. After all, I’m the one my friends call when they have food or allergy questions. I cook for people with allergies ALL THE TIME. It hadn’t really sunk in yet.

I asked the doctor if there was anything we needed to consider since we eat plant-based and he would no longer be eating nuts. She wasn’t concerned, knowing we feed him well, but recommended EFAs (Essential Fatty Acids) and to continue the probiotic we had already started. I asked her about cow’s milk, it came back as a 0 but cheddar cheese, cottage cheese, and yogurt all showed a sensitivity. She thought it probably had something to do with the fact that he hasn’t really been exposed to cows milk. It as .001 from being in allergy range and I will continue to avoid it. She was shocked that wheat and gluten still registered as 2s since he hasn’t had it in a very long time. We talked about his reaction to peanuts and she prescribed an Epi Pen.

My husband got up early the next morning and read all the labels in the pantry. Later that morning I walked in the pantry and instead of being a happy place I felt like it was a potential minefield. It is full of wheat, peanut butter, lots of nuts, lots of grains, lots of beans, etc.

Later in the day we were all running errands. My husband stayed in our car with the boys while I ran in to get a few things, including some quick snacks our son could eat. It wasn’t our normal Sprout’s, it was packed and I suddenly felt the entire weight of all of these restrictions. Every box I picked up, every package contained an offending ingredient. Now I wanted to cry, if there had been a comfy place I would have curled up and had a good sob. Thankfully I found a few things that would work for a while and made my way over to the EFAs. I didn’t know what I was looking for. I got help from a super-duper employee that pointed me in the right direction and helped me find plant-based (vegan) EFAs.

Eating

I’m still wrapping my head around all of this. When it’s time to eat I can’t grab walnuts, a banana or a granola bar, even hummus (sesame) and carrots could be a problem. His typical and favorite breakfast was oatmeal with walnuts and almond milk; lunch was almond butter on gluten-free (but contained egg) bread, with banana, and dinner usually contains beans.

One Week

It’s been a week since we received this news. Since removing all of the 2 and 3 and mostly removing the 1s my sons tummy is noticeably smaller and softer. I never knew he had creases, it was always to bloated. Unfortunately he has been crankier. I attribute it to a little detox and to him being hungry. Most of his favorites are on the list above. He isn’t enjoying his new options. He is also scratching more. I’m hoping this resolves soon.

Thankful

As I reflect on all of this I’m incredibly thankful that he as been as healthy as he has been. I’m thankful that he hasn’t had a severe anaphylactic reaction. I thank God for protecting him and leading us to get the testing done. I’m also thankful that I am, at least somewhat, equipped to handle this.

If you have read all of this thank you for sharing in our journey. This will still be a plant-based adventure for us, now just a little more allergy friendly.

If you have blogs, recipes or other resources that would be helpful please share them. I love the community I’ve found online and the way we journey together. Also, I’m new at this, if I say something ignorant or offensive please forgive me. Send me an email to let me know and I’ll try to correct myself. We also have a lot of other exciting things going on that I’ll share some other time. We appreciate your prayers!