My Plant-Based Family

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

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Basic Fridge/Freezer Staples for a Plant-Based Diet

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Yesterday I shared my list of Basic Pantry Staples for a Plant-Based Diet. Today I want to share my list of Fridge and Freezer Staples for a Plant-Based Diet. These are staples that need to be kept cold in the refrigerator or freezer with a few exceptions for fresh produce. Making changes to a healthier lifestyle can be difficult. Use this guide to make your journey toward a plant-based diet a little easier.

Fridge and Freezer Staples for a Plant-Based Diet

Fridge and Freezer Staples for a Plant-Based Diet

Freezer 

  • bananas
  • blueberries
  • breads
  • broccoli
  • cherries
  • corn
  • herbs
  • mixed veggies
  • stir fry veggies
  • strawberries
  • whole wheat pastry flour

I also like to freeze leftover soups and baked goods like muffins and breads. If I chop too many veggies I’ll store them in the freezer to use in a quick stir fry or soup.

 Refrigerator

  • applesauce
  • Braggs Liquid Aminos
  • chia seeds
  • coconut milk coffee creamer
  • fat-free balsamic vinaigrette
  • flax seeds
  • jelly (with no added sugar)
  • lemon/lime juice
  • milk (we use rice milk)
  • mustard
  • natural nut butters
  • nutritional yeast
  • dates
  • maple syrup
  • salsa
  • sunflower seed butter

Many of these items are more like add on’s or condiments. I often feel like our fridge is full of things that aren’t really food. Some of these items could be stored in the pantry instead of the fridge but I live in the desert so it is typically hotter here so I store them in the fridge.

Fresh Produce 

  • apples
  • bananas
  • broccoli
  • carrots
  • garlic
  • onions
  • oranges
  • peppers (jalapenos, bell peppers and sweet peppers)
  • potatoes
  • sweet potatoes
  • spinach and other lettuces
  • tomatoes
  • other seasonal produce (cucumbers, pears, peaches, melons, etc.)

These are our basic produce picks. We buy these regularly and at any given time you will find them in our fridge. We try to stick to seasonal produce so you’ll rarely find asparagus in our fridge. We don’t store all of our produce in the fridge. Some things like potatoes and onions are stored in the pantry. Broccoli and spinach are always in the refrigerator. Other items like apples and peppers could be stored at room temperature or refrigerated.

I’m about to make this even easier! Here is a printer-friendly compilation of all my Basic Staples for a Plant-Based Diet! <<Click on the link for a PDF!

What are your top picks for Basic Pantry (and fridge staples)?  I’d love to see how they differ.

For more helpful information about getting started on a plant-based diet check out my ebook, The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well.

Plant-Based Diet Ebook

Basic Pantry Staples for a Plant-Based Diet

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When starting a new journey it’s helpful to have a map. I often liken a Plant-Based Diet to a journey because for most of us it is a completely new adventure. I know I was unprepared for all of the changes. I’ve vowed to make it easier for those who come after me.

I wish I could take each of you to the grocery store and point out the best products. Since I can’t do that I think the next best thing is to share this list of Basic Pantry Staples. I almost always have these on hand. Our list has changed over the years do to allergies and intolerance’s but I believe it will give you a good idea of where to get started.

Basic Pantry Staples for a Plant-Based Diet

Basic Pantry Staples

Spices

  • black/white pepper
  • chili powder
  • cinnamon
  • cumin
  • garlic powder
  • onion powder
  • sea salt
  • turmeric

Pantry

  • agave nectar
  • applesauce
  • baking soda & baking powder
  • brown rice
  • canned beans
  • (whole grain) cereal
  • chocolate chips (Enjoy Life Brand is my favorite)
  • cocoa
  • coffee
  • dried beans (pinto, black, chickpea’s, lentils, etc.)
  • dried fruit (raisins, cranberries, etc.)
  • flour (whole wheat and gluten-free)
  • grains
  • (shelf stable) non-dairy milks
  • nutritional yeast
  • nuts/seeds
  • old-fashioned oats
  • pasta
  • pasta sauce
  • quinoa
  • raw sugar
  • red wine vinegar
  • tomato sauce
  • tortillas
  • tortilla chips
  • turbinado sugar
  • vanilla 

This list is based the items we have kept in our pantry over the last few years. Your list may look different depending on your preferences and restrictions. I can make most of my recipes with these ingredients. I did not buy them all at once and I don’t use them all the time but these are my essentials.

Tomorrow I’ll share my list for Basic Staples for the Refrigerator and Freezer.

Does your list of Basic Pantry Staples differ?

To find out more helpful information about getting started on a Plant-Based Diet check out my ebook, The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well.

Plant-Based Diet Ebook

Meal Plan Monday: Fast Food Detox

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We had a great time last week with our family in town visiting, but man, oh man did we eat out. A lot! It was just easier. Excuses, excuses. Our bodies are in need of a fast food detox.

This week my husband and I are ready to eat nothing but real, whole food, that is made in our kitchen. The kids will just have to go along with my plan because they don’t get a say. They may get sandwiches if we decide to eat something that isn’t “kid-friendly.” As I type I have people working in my house, and the water turned off to make repairs. If they are not done soon it may challenge my resolve but I have enough bottled water to cook rice and lentils. I think.

This week is also Healthy Cravings. I’ll be showing everyone who attends how to eat healthy without breaking their budget.

Meal Plan

Plant-Based Meal Plan

Breakfast

I’ve been craving savory foods for breakfast but since I don’t want to spend a lot of time cooking I’ve been eating leftover casseroles, soups or baked potatoes. Not quite typical but it’s been really good.

Lunch

I’m planning salads this week. Restaurant salads usually contain a lot of unhealthy ingredients. I always feel like I have to remove more items than I keep. My salads are big, filling and really hit the spot. I’ll do a few other things too. We usually have fruit with all of our meals. 

  • Lentil & Rice Salad
  • Bean and Grain Bowl
  • Taco Salad
  • Baked Potatoes with Steamed Broccoli and raw veggies
  • Sandwiches for the kids

Dinner

I want all of my dinners this week to be veggie-centric feasts. It’s easier to accomplish a “fast food detox” when I’m eating delicious foods in hearty portions.

I need to add a few other touches but I haven’t done my grocery shopping yet so I will wait and see what produce looks best. I will also bake some potatoes and cook some beans for quick meals and snacks like these Bean and Potato Burritos. If you saw the Green Chili White Bean dip I posted last week you’ll want to make some beans too.

 

Green Chili White Bean Dip

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I’ve been selfishly keeping this Green Chili White Bean Dip to myself. Today is the day I set it free! It’s made with pantry staples so if you have nothing in the fridge you can still make this dip. I think it is “guilt-free” so if you end up eating the whole bowl with a spoon there is no harm done.

Green Chili white bean dip

Green Chili White Bean Dip

Ingredients

  • 1 can of white beans, drained and rinsed (I used Great Northern beans)
  • 1 (4 oz) can of diced green chilies
  • 1 tsp salt (optional, and you may want to taste before using)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • cilantro (optional)

Do

  1. Pour beans, chilies, and seasonings into a blender or food processor.
  2. Blend until smooth, add a little water if needed.
  3. Taste, add extra seasonings if desired.

Serve

I devoured this dip with tortillas, pita bread, veggies, tortilla chips and homemade Pico de Gallo.

You could also eat the Green Chili White Bean Dip as a sandwich or wrap spread. I finished it off with a spoon though, it is just that good!

This tip would be perfect for a potluck!

I also wanted to invite you all to join a brand new Facebook group for our community. The My Plant-Based Family Group is a group for anyone interested in plant-based living. Discussion, questions and encouragement are welcome! Click HERE to join!

Meal Plan-less

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This week we are Meal Plan-less. I know I should make a Meal Plan but I just can’t bring myself to do it. We have company in town and appointments/practices/church this week.

I will share a few things I hope/plan to make this week and tell you the places we are likely to eat out.

Last night I made the Easy Mexican Casserole in the Crock Pot because it is very easy and will serve as leftovers for lunches this week. I’m also going to make my Veggie Pad Thai that I’ve become addicted too. It is full of vibrant veggies and I just can’t get enough. I’ll share the recipe one of these days. I’m also wanting to test a new dip on my omni company before I debut it here.

Undoubtedly we will eat out way to much this week. Since our guests are not plant-based I’m happy to eat out so they can choose their own food. Because of our son’s food allergies we have to be choosy about where we eat.

Red Robin, yes the burger place, is very allergy friendly. We can all find something we like there and I’m always comfortable with their level of attention to food allergies. Many of our food choices are preferences, allergies and sensitivities are not. Red Robin has done a great job for us.

The “grown ups” will eat at Chipotle more than once I’m sure. For some reason my kids will not eat it. Last night I found out my location will be getting Sofritas in about 3 weeks. EKK! Can not wait!

Pizza is another compromise. It isn’t necessarily healthy but we have a restaurant nearby that has a gluten-free pizza option. It is on the pricy side, about $14 for a personal size but we get the rest of our pizzas at another restaurant that is much cheaper. I always order a veggie pizza without cheese.

Next week I’ll return to our regularly scheduled Meal Plan Monday. If you are a blogger and post a weekly Meal Plan feel free to leave a link in the comments.

custommealplanimage

Also check out my Custom Meal Plans page to find out how to order a Meal Plan designed around your taste, budget and time.

 

Pico de Gallo

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I love homemade salsa and I make several different varieties but most of the time the simplicity and ease of Pico de Gallo win out. If you are not familiar with Pico de Gallo, it is almost like a raw, chunky version of salsa and uses similar ingredients. Salsa on the other hand is much more liquid, soupy even.

Admittedly I used to buy Pico de Gallo in the deli or produce section but those are usually full of chemicals and kinda pricy. If your family deals with multiple food allergies you can play it safe by making your own Pico de Gallo at home to avoid cross-contamination.

I top almost everything with Pico de Gallo because I can make in a few minutes and only need a knife and cutting board.

Pico de Gallo

Pico de Gallo

Ingredients

  • 1 1/2 cups diced tomatoes (I use about 3 Roma tomatoes)
  • 1/2 cup diced onion
  • 1 diced jalapeno (remove seeds if you want it less spicy)
  • optional ingredients include 2-3 cloves of minced garlic, salt to taste and juice from a lemon or lime

Do

  1. Dice tomatoes, onions and jalapenos and mix together in a bowl.
  2. Add any optional ingredients like garlic, salt, and lime juice.

Serve

Spoon Pico de Gallo onto baked potatoes, taco salads, tacos, burritos or wraps, soups, beans or grains. I also like to top my White Enchiladas, Tostadas, Mexican Casserole with Pico de Gallo. My latest recipe Bean and Potato Burritos is perfected when topped with Pico de Gallo. I have two new recipes coming up that are great on their own but pair well with Pico de Gallo.

Pico de gallo and white bean dip

Are you a salsa or Pico de Gallo fan? Do you make them yourself or buy them at the store?