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

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Frugal

Plant-Based Basics: Beans

June 6, 2014 by Holly Yzquierdo Leave a Comment

Plant-Based Basics: Beans What you need to know to get started eating healthy

Today I’m starting a new series called Plant-Based Basics! This series is one you won’t want to miss if you are new to a plant-based diet or if you feel like you’ve been struggling to eat well. This series will also be the perfect thing to send to you friends or family who are curious about what you eat.

Plant-Based Basics: Beans What you need to know to get started eating healthy

Today’s focus will be on Beans. For many plant-based eaters, myself included, beans make up a large portion of our diet.

Why Eat Beans

Let’s look at a few reasons that Beans are so good for you.

  • High in Soluble and Insoluble FiberWhy eat beans?
  • High in Protein
  • High in Carbohydrates
  • High in Minerals
  • High in Vitamins
  • Low in Fat
  • No Cholesterol

Eating beans reduces the risk of “chronic disease such as obesity, cancer, diabetes, and heart disease” according to the USDA.

Beans are easy to include into your menu whether you eat vegan, vegetarian, or just trying to cut your grocery bill.

There are a lot of different types of beans too. I typically use pinto beans, black beans, white beans, and chickpeas most often. My favorite bean to use when I’m in a hurry is the lentil. Lentils are smaller and cook quickly.

Canned vs. Dry Beans

Canned beans are delicious and healthy. Although canned beans often contain large amounts of salt. Reduce the sodium levels by rinsing canned beans before using. Canned beans are fully cooked and can be eaten without any further preparation.

Dry Beans need to be cooked before eating. Follow the steps below for Soaking and Cooking Dry Beans or use this Printer-Friendly Guide: How to Soak and Cook Dry Beans.

You can expect to spend a lot more money on canned beans compared to dry beans. While dry beans are less expensive they take more time to prepare. Most people still consider canned beans to be inexpensive compared to animal products.

How to Soak and Cook Dry Beans

  1. Sort dry beans making sure there are no rocks, sticks or other debris.
  2. Rinse your beans with clean water.
  3. Put rinsed beans in a pot and cover them with water. I generally use a 1 part bean, 2 parts water ratio but you can use more water.
  4. Soak beans overnight.
  5. The next day, rinse the beans again and refill water. The water should cover the beans.
  6. Bring the beans to a boil, then turn it down to a simmer. Cook the beans from 1-3 hours. Some beans take longer to cook than others. (You can add onions, garlic, a bay leaf, etc. if desired.)
  7. Beans become soft when done. You can scoop up a few beans in a spoon and lightly blow on them, if the bean skin peels away they are done.

A one pound bag of dry beans is about 2 1/2 cups. Once cooked they will make about 5 cups of beans.

One can of beans is about 1 1/2 cups. Most of the time you will want to drain and rinse the beans if using canned.

Lentils do not need to be soaked prior to cooking. They cook quickly in about 20 minutes.

Some people swear by products like the Instant Pot Programmable Pressure Cooker, Stove Top Pressure Cooker’s, or Crock-Pot Slow Cookers for cooking beans.

Plant-Based Beans

How to Eat Beans

Beans are incredibly versatile! They can be eaten whole, puréed, ground into flour, partially mashed or even baked into treats.

We eat whole beans often. I like them in burritos, wraps, casseroles, mixed into soup or chili or just by themselves.

We also eat puréed beans a lot. Hummus is a popular bean recipe that can be made in a ton of different flavors.

Plant-Based Beans

Favorite Recipes that use Beans

Most of our favorite recipes are Mexican food but beans are used throughout the world.  These recipes are our favorites. Feel free to add links to your favorite recipes in the comments.

Even when a recipe specifies a particular kind of bean, often other beans can be substituted.

I use pinto beans and black beans interchangeably in many recipes including Taco Soup, Enchilada Soup, Unfried Beans (although I alter the spices slightly when making Unfried Black Beans), Taco Salad, Mexican Rice and Bean Casserole, or Bean and Grain Bowls.

I use white beans (Great Northern Beans) and garbanzo beans interchangeable too.  A few of our favorite recipes are Green Chili White Bean Dip, Lasagna, Creamy Italian Salad Dressing, Chickpea Noodle Soup, Lemony Quinoa Salad and many more.

I use lentils in Lentil Tacos, Quinoa-Lentil Tacos, Lentil & Barley Stew, Quinoa-Lentil Salad and Lentil Shepherd’s Pie. I also randomly include them in almost anything. I feel like Lentils are the ultimate super food.

Are you a Bean Eater? What is your favorite way to prepare and enjoy beans?

This post contains affiliate links.

Filed Under: Frugal, How to, Planning, Plant-Based Basics Tagged With: Basics, Beans, Plant Based Diet, Unprocessed, Vegan

Earth Day

April 22, 2014 by Holly Yzquierdo 2 Comments

earth day

Today is Earth Day! My Facebook feed has been full of people and pages trying to spread the Earth Day message. Today I thought I share a few things we do all the time to do our part and make the world a better place.

earth day

Plant a Garden

I have a small garden that I love. Getting it set up was quite a bit of work but after that it was very easy. I just water it occasionally, shade it in the summer ( I live in Arizona, this is necessary), and enjoy its bounty. My garden doesn’t produce year round but that is mostly because I don’t have a lot of experience gardening and I tend to neglect it by the middle of summer when it’s 115° outside. I stick to a spring garden but I want to keep it up this fall too.

Cloth Napkins

Years ago when we only had 3 kids we would go through a roll of paper towels at least once per week. We would use them for napkins at each meal, for spills and general cleaning. I decided to give cloth napkins a try and bought a pack of 12. They worked great! We were already doing a load of laundry everyday so they didn’t require much extra effort. I know have about four sets and buy them when they are on sale. We still use paper towels but not as often, a roll lasts about a month now.

Cleaning Rags

I mentioned above that we used to use paper towels for cleaning and we still do occasionally but mostly we use old rags. I keep them in a drawer next to the “cloth napkin” drawer in the kitchen. We have lots of spills but these do the trick. Most are old wash cloths made from terry cloth and some are crocheted. They save us a ton of money.

Recycle

Our city prioritizes recycling. We have a special bin for recyclables that is picked up every week. I don’t know if I’d recycle as much if it were more difficult. You can also recycle by reusing or gifting things. Hand-me-downs aren’t just for kids. Some friends of mine have organized Swap events were we would bring clothes, shoes, and accessories that were gently worn and trade.

There are also groups that facilitate selling household items that are still useful but of no use to you. Even if you old couch as seen better days and young couple or college student may love to give it a good home, and keep it out of a landfill. My first few apartments almost completely furnished by hand-me-downs.

Reusable Water Bottles

Everyone in our family carries Reuseable Water Bottles. This keeps us from buying plastic disposable bottles all the time. You can find them everywhere. I prefer bottles with a loop handle so I can hang it on my pinky when my hand are full and a flip top straw but find one that works for you.

Energy Saver Curtains

I had never thought of spending money on curtains until I moved to Arizona. Our living room would get so hot with the sun shining though our large sliding glass door every day. I discovered Energy Saver Curtains, sometimes called Blackout Window Curtain, that blocked the sun light and left our whole downstairs much cooler. We don’t need the air conditioning set quite so high, that saves energy and money.

Our Food

Our choice to eat a plant-based diet helps the earth by decreasing our dependence on the meat and dairy industry. You can read some mind-blowing facts about what the meat industry is doing to the environment. I also try to avoid products that lead to deforestation like palm oil.

There are many other ways to help the environment, some I’ve been too scared to try like the DivaCup. Other things like composting just didn’t work for us.

I’d love to hear your tips for making the world around you a better place.

This post contains affiliate links.

Filed Under: Frugal Tagged With: Earth Day, Frugal

Plant-Based Tostadas

October 18, 2013 by Holly Yzquierdo 13 Comments

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

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
 

Filed Under: Allergies, Frugal, Life with Kids, Main Dish Recipes, Mexican Food, Recipes Tagged With: Dairy Free, Frugal, gluten free, Healthy, kids, Lunchbox, Mexican Food, Plant Based Diet, Recipes, Tostada's, Vegan

Cinnamon Apple Raisin Breakfast Rice

September 13, 2013 by Holly Yzquierdo 29 Comments

Breakfast Rice

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!

Filed Under: Allergies, Breakfast, Frugal, Recipes Tagged With: Breakfast, Frugal, gluten free, Plant Based Diet, Recipes, Vegan

Peachy Keen Oatmeal

May 29, 2013 by Holly Yzquierdo 4 Comments

peachy keen oatmeal

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!

Filed Under: Breakfast, Frugal, Life with Kids, Recipes Tagged With: Breakfast, gluten free, kids, Oatmeal, Peaches, Plant Based Diet, Recipes, Vegan

Taco Potatoes

May 22, 2013 by Holly Yzquierdo 10 Comments

Taco Potatoes

 

Taco Potatoes
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 her recipe so I’ve adapted it to make it plant-strong!

Taco Potatoes 2

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

Do

  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.

Serve

My husband and I LOVED this! My kids not as much. My 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.

This would be so easy to take to a potluck and is easy to throw together with leftovers.

This recipe was shared at Gluten Free Friday’s hosted at Vegetarian Mamma!

Filed Under: Frugal, Main Dish Recipes, Mexican Food, Recipes, Side Dishes Tagged With: Dairy Free, Frugal, gluten free, Healthy, Plant Based Diet, Quinoa, Recipes, Vegan

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