My Plant-Based Family

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

Allergies

Meal Plan Monday: Change of (Meal) Plans

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Don’t forget to enter the giveaway for a FREE ticket to the Phoenix Gluten and Allergen Free Expo on February 22-23, 2014. Only one day left to enter!

I was about to get the kids dressed this morning so we could take my husband to the airport for a business trip when we got a phone call explaining that the trip was cancelled due to a winter storm. I was thrilled, my husband would be home all week, but my lazy plans of sandwiches and noodles would have to change. We need a real Meal Plan.

I also have Healthy Cravings this week. Healthy Cravings is a monthly class/support group for people in the Phoenix area who want to make healthier food choices. This month’s class is about adapting recipes!

My Meal Plan is directly impacted by my schedule. What and How I cook depends on how much time and energy I’ll be able to put into meals.

Meal Plan Monday

 

Plant-Based Meal Plan

Breakfast

Cereal was on sale this week so my kids will be happy to have cereal most days. I don’t eat cereal very often and prefer a hot breakfast.

  • Baked Sweet Potatoes with cinnamon
  • Crock Pot Breakfast Hash (a new recipe I need to share but haven’t because it doesn’t photograph well)
  • Fruit
  • leftover pancakes
  • leftover breakfast scramble

Lunch

My kids usually have something easy like sandwiches, toast, baked potatoes or leftovers. I usually add raw veggies to my kids lunch; carrots and broccoli are very common.

Dinner

This week we have company over one night, Healthy Cravings another night, new recipes to try and appointments almost every afternoon. Can you relate?

I like to have a dessert at Healthy Cravings so I will probably do some baking as well. My son has been “mentioning” that he likes Banana Bread a lot lately. I may finally take the hint and make it for him.

What does your Meal Plan look like this week? 

Meal Plan Monday: Processed Food

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Meal Plan Monday

I prefer to eat food that is on the unprocessed side of the spectrum, you know me, rice and beans are my thing. Sometimes we lean on processed foods to get through the week. Since most of our diet is unprocessed I don’t mind deviating from normal, on occasion. This week we have a lot of time away from home, a Christmas party, company, plus your general chaos that we enjoy on a daily basis.

I feel I must offer a disclaimer that while we will be eating more processed food this week it wont be your Standard American Diet (SAD) processed food. Additionally if any of us were fighting disease we would steer clear of highly processed food when possible. The processed items we will enjoy are “sometimes” foods in our house and not typical fare and will be carefully screened for allergens and scary ingredients.

Meal Plan

Breakfast

My kids will be eating a lot of cereal this week. I wont feel guilty about it. They may have oatmeal and an oat-free/gluten-free hot cereal mix as well. Unfortunately I’ll probably survive on coffee, granola bars, EnergyBits, and anything else I can grab quickly. I know, that was inspirational right. I may grab toast and fruit too if that helps.

Lunch

Leftovers and sandwiches will be king this week.

  • Tostadas
  • Chickpea Salad Sandwiches
  • Veggie Sandwich with hummus, lettuce, tomatoes, carrots and anything else available
  • Baked Potatoes with leftover veggies or soup on top
  • Bean & Grain Bowl Salad , think beans, rice, lettuce, corn, tomatoes, and anything else available.

Dinners

We have a few dinners that are out of the house this week. I’m hoping to make the most of the days I can cook and make them delicious.

  • Gluten-Free Mushroom Stroganoff  (yes, vegan)
  • Gluten-Free Veggie Pizza
  • Cheezy Broccoli & Rice Bake, this can also be a side dish on another night
  • Veggie Burgers (straight from the freezer section) with Baked Potatoes or Potato Wedges

I’m also hoping to make some muffins or Brownies because we may have some drop in guests.

Where do you sit on the processed/unprocessed fence? While I try to avoid processed foods most of the time I think they can have a place in a healthy diet. I typically view processed items as a “sometimes” or special occasion food. Personally, I can’t imagine life without Enjoy Life Brand products, they make shopping for my son (and all of his allergies/sensitivities) doable and delicious!

Speaking of delicious, I have to tell you about a great deal!

Sarah at Gazing In has a new ebook available at Amazon, Sweet Treats Done Naturally. Trust me, you need this book! She is also giving away FREE copies of 3 of her other ebooks this week.

December 9th get Naturally Fabulous Vegan Cupcakes

December 11th get The Natural Barista Latte Syrups and Drinks

December 13th get Oatmeal on the Go

I’ve read and love Oatmeal on the Go and The natural Barista and I just bought my copy of Naturally Fabulous Vegan Cupcakes. I can’t wait start reading it!

Plant-Based Tostadas

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Raise your hands if you love a good Tostada! Plant-Based Tostadas are an easy and family friendly recipe you need to add to your meal plan!

Plant-Based Tostadas are a fun and easy meal idea. Kids love tostadas and they are healthy too.

 

Plant-Based Tostadas

I rediscovered the Tostada when we learned my son had a wheat/gluten allergy. Tostadas are made with corn tortillas (but always read your labels) so they were safe for him.

Tostadas are:

  • Easy to make
  • Customizable
  • Allergy-friendly
  • Inexpensive
  • Delicious
  • Kid’s love them

Plant-Based Tostadas

We are always changing up our Plant-Based Tostadas! Sure we need a crispy tortilla and beans but sometimes we used Instant Pot Refried Beans and other times we use Refried Black Beans. Lettuce and tomatoes are usual staples but sometimes we add Pico de Gallo, when the garden is growing we will make Oven Roasted Salsa. A fun addition is Mango Salsa!

Basically, anything goes and you can use what you have! 

Plant-Based Tostadas

Ingredients

  • Soft Corn Tortillas (or buy the crispy tostada tortillas)
  • Unfried Pinto or Unfried Black Beans (store-bought refried beans can be used but read the label)
  • Shredded Lettuce
  • Dice Tomato
  • Salsa (optional)

Do

  1. If using soft corn tortillas, preheat oven to 350° and place tortillas on cookie sheet (I use parchment paper on my cookie sheet).
  2. Bake tortillas for 15 minutes then remove from oven and allow to cool for a few minutes until you can handle them. They may not feel crisp but they will get crispier as they cool. Leftover tortillas can be stored in an airtight container at room temperature.
  3. Spread beans onto tortillas. I prefer the Unfried Black Beans. Top with lettuce, tomato and any other toppings you prefer.

Serve

These are great as an afternoon snack but also good for lunch or dinner. If serving as a meal I highly recommend making Mexican Rice. Tostadas are so simple that many kids could assemble them without much help and would be a fun party food.

Plant-Based Tostadas

 

How do you top your tostadas? 

Plant-Based Tostadas

Plant-Based Tostadas

Plant-Based Tostadas are an easy and family-friendly recipe you need to add to your plant-based meal plan!

Prep Time 5 minutes
Cook Time 5 minutes
Additional Time 5 minutes
Total Time 15 minutes

Ingredients

  • Soft Corn Tortillas (or buy the crispy tostada tortillas)
  • Oil-Free Refried Beans
  • Shredded Lettuce
  • Diced Tomato
  • Salsa, peppers, your favorite toppings (optional)

Instructions

  1. If using soft corn tortillas, preheat oven to 350° and place tortillas on cookie sheet (I use parchment paper on my cookie sheet).
  2. Bake tortillas for 15 minutes then remove from oven and allow to cool for a few minutes until you can handle them. They may not feel crisp but they will get crispier as they cool. Leftover tortillas can be stored in an airtight container at room temperature.
  3. Spread beans onto tortillas in a thick layer.
  4. Add lettuce, tomato, and any other topping you will enjoy.

Notes

You can use canned beans to save time. One 15 ounce can of fat free refried beans is enough for about 4 people or 8 tostadas. You may been to add some water to the canned beans to get them smooth enough to spread.

Did you make this recipe?

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

© Holly Yzquierdo
 

Got Snacks? Try Dry Roasted Edamame

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Got Snacks?

My family of 4 eats a plant-based diet, 2 of us are also gluten-free and 1 nut and oat free. Do you realize how hard it is to find good snacks that fit the bill. I’m always looking for snacks that are easy for my 2 year old to eat and not too messy. Sometimes we end up with a variety of granola bars, cereal bars, fruit pouches, etc. but have to be careful about cross-contamination.  It’s tough.

One Snack the Whole Family Can Enjoy

When I first heard about Seapoint Farms Dry Roasted Edamame I was intrigued. We tried the Lightly Salted, Sea Salt, Spicy Wasabi and Goji Blend. They were so good! I didn’t let my 2 or 4 year old try the Spicy Wasabi but they loved the other flavors. I love them all! These are coming with us on our next road trip. We eat a lot of snacks on the road! 🙂

I even shared them with some of the attenders at Healthy Cravings and they loved them as well. The Sea Salt seemed to be the favorite among many of them. I think the Lightly Salted are my favorite. My boys had already eaten all of the Goji Blend so no one else got to taste those. I’d never had dry roasted edamame, I thought they had a nutty flavor.

I Love that these dry roasted edamame are:

  • Gluten-Free
  • Vegan
  • Non-GMO

These are delicious and perfect for those times you want a crunchy (and salty) snack.

FTC Disclaimer: I receive free product samples from Seapoint Farms. All opinions are my own and not influenced by the Seapoint Farms.

Cinnamon Apple Raisin Breakfast Rice

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Do you need a cheap and easy breakfast idea? If you have an intolerance to oats or can’t handle the sticker shock of quinoa this may be the perfect whole grain breakfast for you.

Breakfast Rice

 

This has been a family favorite for weekend breakfasts for about a decade. But if your family is used to Fruit Loops they may need a little more sweetener than this recipe includes. I love that I can make this with pantry staples.

I say this was a weekend breakfast because it takes about 45 minutes to cook brown rice. Now we will make a large pot and reheat leftovers quickly. Even my 4 year old who has been very picky lately LOVES this. I also have an Instant Pot version for a more hands off approach!

Cinnamon Apple Raisin Breakfast Rice

Ingredients

  • 2 cups brown rice (I prefer short grain)
  • 4 c water
  • 1-2 cups plant milk
  • 1 Tbsp cinnamon
  • 1 diced apple
  • 1/4 cup raisins (or other dried fruit)
  • 1/4 cup maple syrup (optional)

Do

  1. Pour rice, water and cinnamon into large sauce pan and cook over medium heat set timer for 45 minutes.
  2. When there is 15 to 20 minutes left add 1 cup plant milk, diced apples and raisins then give it a good stir.
  3. When the timer goes off the rice should be soft, most or all of the liquid will be absorbed and the apples will be soft.
  4. Allow to cool for a few minutes before serving, stir in extra plant milk if needed.

Serve

This is a perfect fall breakfast and will keep you fueled for hours. Add a little liquid when reheating leftovers. My daughter always liked this with a lot of extra liquid (soupy) but most of us prefer it without it.

For more breakfast ideas check out my Recipe Page!

Faux Cheezy Black Bean Quesadillas (Gluten-Free)

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backtoschool1 copyGraphics by Melodee Fiske

Looking for something for your kiddos lunch box? Look no further!

quesadillas Forget the boring sandwich and give these babies a try!

Faux Cheezy Black Bean Quesadillas

Ingredients

Do

  1. Spread beans on half of tortilla then add cheese sauce on top of beans.
  2. Fold in half then heat on griddle or in a skillet until brown.
  3. Cut into easy to hold triangles

Serve

We Loved these quesadillas! I served them with Mexican spiced quinoa, salsa, guacamole, and coconut milk plain yogurt. They are the perfect size for a lunch box and can be eaten quickly.

lunchbox copyGraphics by Melodee Fiske

What’s in your kid’s lunch box?