My Plant-Based Family

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

Allergies

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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Tostadas are a beloved Mexican dish known for their crispy tortilla base topped with layers of flavorful ingredients. While traditional tostadas often feature meat or seafood, there’s no reason why you can’t enjoy this tasty treat in a plant-based form. In fact, plant-based tostadas offer a fantastic opportunity to showcase the vibrant flavors and textures of vegetables, beans, and other wholesome ingredients.

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

Gluten-Free, Allergy Friendly Tostadas

I rediscovered the Tostada when we learned my son had a wheat/gluten allergy. Tostadas are made with corn tortillas, so they were safe for him. Always read the ingredient label though!

Plant-based tostadas are incredibly versatile and adaptable to various dietary preferences and restrictions. Whether you’re gluten-free, dairy-free, or following a specific eating plan, you can easily customize your tostadas to suit your needs. With a wide array of colorful vegetables, flavorful spices, and protein-rich beans at your disposal, the possibilities are endless when it comes to creating plant-based tostadas that are both satisfying and nourishing.

Customization and Variations

  • Get creative with your toppings by incorporating different vegetables, such as grilled corn, sautéed mushrooms, or roasted sweet potatoes.
  • Add protein-rich ingredients like tofu, tempeh, or seitan for added satiety and flavor.
  • Experiment with different salsas, guacamole recipes, or homemade cashew cream for a personalized touch.
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. Another fun addition is Mango Salsa!

Anything goes! Just 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)

Instructions

Step 1 – Preheat Oven

If using soft corn tortillas, preheat oven to 350° and place tortillas on cookie sheet (I use parchment paper on my cookie sheet).

Step 2 – Bake Tortillas

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.

Step 3 – Add Toppings

Spread beans onto tortillas. Top with lettuce, tomato and any other toppings you prefer.

Step 4 – 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 to go with them. Tostadas are so simple that many kids could assemble them without much help, and they would also be a fun party food.

Plant-Based Tostadas

More Easy Plant Based Meal Ideas

If you like this recipe, you’ll love these plant based meals too:

Plant-Based Tostadas

Plant-Based Tostadas

Plant-Based Tostadas are an easy and family-friendly recipe to add to your plant-based meal plan! They can be customized to meet any allergy-friendly needs too.

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 need 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 rice for you.

As the mornings grow colder and the aroma of cinnamon and spices fills the air, there’s no better way to start the day than with a warm and comforting bowl of breakfast rice. Cinnamon apple raisin breakfast rice is a delicious twist on classic oatmeal, offering a delightful blend of flavors and textures that transform ordinary rice into an indulgent morning treat. This plant-based breakfast option is perfect for those who love starting their day with something hearty, healthy, and full of fall flavors.

The Perfect Fall Breakfast

There’s something magical about the combination of cinnamon, apples, and raisins. This trio is synonymous with fall and winter, evoking memories of apple picking, holiday baking, and cozy mornings spent indoors.

  • Cinnamon, known for its warming properties, has been a staple in traditional medicine for centuries. It’s believed to help stabilize blood sugar levels, making it a great addition to breakfast dishes.
  • Apples bring a natural sweetness and slight tartness, adding freshness and balancing the spices. They are also rich in fiber, particularly pectin, which supports healthy digestion.
  • Raisins add a burst of sweetness and a chewy texture, complementing the softness of the cooked rice. They are high in natural sugars and provide a quick energy boost, making them a perfect ingredient for breakfast.

These ingredients come together in a symphony of flavors, creating a dish that tastes delicious. 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!

How to Make 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)

Instructions

Step 1 – Cook Rice

Pour rice, water and cinnamon into large sauce pan and cook over medium heat set timer for 45 minutes.

Step 2 – Add Apples and Raisins

When there is 15 to 20 minutes left add 1 cup plant milk, diced apples and raisins then give it a good stir. Once the timer goes off the rice should be soft, most or all of the liquid will be absorbed and the apples will be soft.

Step 3 – Serve

Allow to cool for a few minutes before serving, stir in extra plant milk if needed.

Serving Suggestions

Cinnamon apple raisin breakfast rice can be served in various ways to suit different preferences:

  • Classic bowl: Enjoy it warm with a sprinkle of cinnamon on top and a drizzle of maple syrup for extra sweetness.
  • On-the-go option: For busy mornings, you can prepare it in advance and reheat it throughout the week. Store it in individual containers for a quick grab-and-go breakfast.
  • Dessert-style: Turn leftovers into a cozy dessert by serving them chilled with a scoop of dairy-free vanilla ice cream or a dollop of whipped coconut cream.

Breakfast Rice Variations to Try

One of the joys of breakfast rice is its adaptability. Once you master the base of cinnamon, apples, and raisins, the possibilities are endless:

  1. Nutty Delight: Add a handful of toasted almonds, walnuts, or pecans for extra crunch. Nuts not only enhance the texture but also provide healthy fats and protein, making the dish more filling.
  2. Berry Twist: For a burst of color and flavor, try adding fresh or dried berries. Cranberries, blueberries, or strawberries can introduce a tangy note that contrasts nicely with the sweet raisins.
  3. Spiced Up: Experiment with different spices. Cardamom, nutmeg, and ginger can add depth and complexity, giving the dish a unique twist.
  4. Coconut Dream: Sprinkle some shredded coconut on top for a tropical flair. Paired with coconut milk, this variation can transport your taste buds to a sunny beach, even in the middle of winter.
  5. Creamy Indulgence: For a creamier texture, stir in a dollop of plant-based yogurt or a splash of cream just before serving. This adds richness and makes the dish feel extra indulgent.

Cinnamon apple raisin breakfast rice is more than just a meal; it’s an experience that brings comfort and warmth to your morning routine. Whether you’re enjoying it on a quiet weekend or preparing it for a busy weekday, this dish offers a nourishing start to your day. It’s a celebration of simple, wholesome ingredients that come together to create something special.

More Plant Based Breakfast Ideas

If you love this recipe, you’ll love these breakfast ideas too:

Yield: 4 Servings

Cinnamon Apple Raisin Breakfast Rice

Cinnamon Apple Raisin Breakfast Rice

Start your day with a warm, comforting bowl of cinnamon apple raisin breakfast. A cozy, plant-based delight full of sweet apples, juicy raisins, and aromatic spices.

Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes

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)

Instructions

  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. Once the timer goes off the rice should be soft, most or all of the liquid will be absorbed and the apples will be soft.
  3. Allow to cool for a few minutes before serving, stir in extra plant milk if needed.

Notes

Add a little liquid when reheating leftovers.

Did you make this recipe?

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

© Holly Yzquierdo

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?

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.