My Plant-Based Family

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

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6 Ways to Eat Kale (even if you hate it)

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It seems like as soon as you announce you are moving toward a plant-based or vegan diet the world assumes you love kale. As if by default you become a card-carrying member of the “I Love Kale” fan club a.k.a. Kale Club; you even buy the t-shirt.

Do you want to hear a secret?

I don’t like kale. There I said it. I really don’t like raw kale. Gasp!

Do you love kale? Probably not! 6 Ways to Eat Kale Even if You Hate It!

 

I have discovered a few ways to eat kale that aren’t all that bad. Just in case you are like me, I wanted to share them with you. That way if you are ever cornered in an elevator with a Kale Club member you can speak convincingly on the subject. [Read more…] about 6 Ways to Eat Kale (even if you hate it)

The Easiest Way to Cook Spaghetti Squash

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If you like Spaghetti Squash I may be your new best friend! Why? Because I’m about to tell you the EASIEST way to cook Spaghetti Squash. Want more good news…you don’t need the oven.

I kid you not! The easiest way to cook spaghetti squash is in the Crock-Pot!

Before I discovered how easy it was to cook Spaghetti Squash in the Crock Pot I hated to cook it. For one thing, it is always really hard for me to cut the squash in half length-wise and every recipe I’d ever seen told me to do it that way. Second, I don’t like to use the oven unless it’s winter because it heats up my house. Third, every recipe told me to use oil and that is a no-no in my house.

The Easiest Way to Make Spaghetti Squash

The Spaghetti Squash doesn’t really NEED to be sautéed (it’s already cooked) but in an informal poll I did on Facebook everyone who LOVED Spaghetti Squash sautéed it after roasting.

I’ll admit I like it better that way too. My FAVORITE way to use Spaghetti Squash is in my Vegan BBQ Sandwiches!

I’ve got a few more easy Crock Pot Recipes! Try my Easy Mexican Rice and Bean Casserole or my Cheezy Crock Pot Brown Rice and Broccoli Casserole. They are both family and reader favorites.

Plant-Based Basics: Beans

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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.

My Skin Cancer Scare plus 4 Easy Tips to Keep you Safe in the Sun

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This post is sponsored by Whole Foods Market Paradise Valley. I was compensated for this post and attended an information event where I was given sun care products to use. All opinions are my own.

Fun In the Sun

I grew up in the sun. As a kid we played outside constantly. We rode bikes, drank from the hose and rarely wore shoes; basically it was a big, fun adventure. My grandparents had a house on the lake that we would visit on weekends in the summer. I don’t know how many times we swam across the lake to the beach. Even now I dream of living on the water one day.

I always had the best sun tan, until I was 16 and got a job. After that my tan was limited to a couple of painful burns each year. I rarely wore sunscreen.

 The C Word

In my 20’s I learned that my grandmother had several cancerous moles removed. I’ve always had a lot of moles and knew I needed to get them checked, but I waited. At my yearly check up my doctor mentioned that I should have my moles checked, this time I didn’t wait.

I found a dermatologist who came highly recommended. He conducted an inspection and found a lot of suspicious moles. He removed them and sent them to the lab. About a week later I heard back. They were all fine, except one.

I returned to the dermatologist for an outpatient procedure to remove the underlying tissue where the mole once was. I may have mentioned how squeamish I am. Before anything was done, anything, I threw up…then I passed out. They wanted to reschedule but I didn’t want to start all over so I begged them to proceed.

He removed the tissue, I got 8 stitches, and we waited for what seemed like forever for the results. A week or two later we learned that the underlying tissue was healthy. For 5 years I returned every 6 months to have my moles checked again. I’ve had a few more removed through the years but they have all been normal. Now I only get them checked once a year.

scar

I have scars. Though they have faded through the years these scars remind me that I am vulnerable. They remind me that I must take care of my skin and protect it.

I want to share some very important tips to keep you and your family safe in the sun. I was so thankful to learn about these recently at Whole Foods Market Paradise Valley. I am very serious about keeping my kids safe, including their skin.

suncare 4 tips

 4 Easy Tips to Keep You Safe in the Sun

1. Cover Up!

I know you want to look cute and tan, me too but it is not worth getting a burn (in the short-term) or cancer (in the long run). We regularly dress our boys in long sleeves and hats in the summer.

2. Wear a Mineral Sunscreen

Mineral sunscreens use zinc oxide and sometimes titanium dioxide that stay on top of your skin to block the sun’s rays. They work immediately. Alternatively, chemical sunscreens are absorbed into your skin and must be applied before you go outside because it takes time to become effective. Avoid that by only wearing mineral sunscreen.

3. Use Broad Spectrum Sunscreen

Broad Spectrum means it protects you from UVA and UVB rays. UVA rays cause sun damage including cancer while UVB rays cause sunburns.

4. Reapply!

Sunscreens need to be reapplied at least every 2 hours but more often if you are sweating or swimming. Don’t forget to apply sunscreen to your ears, the tops of your feet and the back of your legs. Often we only remember to apply to our face and shoulders.

suncare boys

Sensitive Skin

I’m always very careful about what we put on our skin, especially my son’s. He has a lot of allergies and very sensitive skin. He often gets hives from exposure so I read and reread labels. I’m happy to have found a couple of options that I feel are safe for his skin. With any product you NEED to read the label to make sure it is safe for you if you have allergies or sensitivities.

Goddess Garden Organics are vegan and allergy-friendly. I use their continuous spray natural sunscreen. It sprays on in a nice even mist. I give it a quick rub to catch any areas I missed.

Badger Balm is another allergy-friendly company. Many of their products contain beeswax so they are not vegan but their new sunscreen lotions will be.

I use DeVita’s Protective Moisturizer daily.  It’s SPF 30+ and goes on smooth and sheer. I often wear makeup over and it is never oily. They have a tinted version I plan to try next. DeVita Skin Care products are all vegan.

All three of these products can be found at your local Whole Foods Market. The staff in the Whole Body department is very knowledgeable and helpful.

suncare sale

The Whole Foods Market Paradise Valley is having a 4 Day Sun Care Promotion, May 23rd to May 26th. Suncare products will be 30% off. I recommend you buy some for the diaper bag, the pool bag, the car and the house.

Connect with the Paradise Valley Whole Foods Market on Facebook and Twitter!

 

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

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?