My Plant-Based Family

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

Life with Kids

The Birthday Weekend

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birthday boy and cake

This last weekend one of my son’s turned 4 years old. There have been a lot of birthday’s lately. We have celebrated all 4 of us in the last two months. Additionally, one of our sons that lives in Michigan with his mom just had a birthday and turned 14.

Without Frosting
Without Frosting

For the actual celebration we went out for pizza then came home for birthday cake. We have a local pizza place that makes gluten-free pizza so even my 2 year old can have pizza too. My 4 year old ate 3 big pieces of pizza and wanted more but we told him to save it for the next day.

With Store Bought FrostingIt was a Birthday afterall
With Store Bought Frosting
It was a Birthday after all

There was a lot of discussion on Facebook about the Gluten-Free and Vegan Chocolate Cake. I’ll be sharing the recipe next week. I think it is a keeper. I sent the recipe out to several testers but I’m still waiting for their feedback.

bday present

My son got to pick out his present from us but was very happy to open a present from his Grandpa. My son LOVES his presents!

river

We had a lot of fun on Saturday too. We went out to the river, the weather was warm, and we all had a great time. My husband regularly takes the boys out there for a picnic but this was the first time they brought me.

river

river

river

river

river

river

river,

At one point we heard a thundering noise, I noticed the other families were looking behind us. All of the sudden two horses came running down the embankment and crossed the river. The horses were very close, I ran over the boys but they weren’t fazed, apparently wild horses showing up isn’t a big deal to them.

river

The boys went back out to the river on Sunday too. It is their new favorite place. Pretty soon the crowds will take over so I’m glad they have been able to enjoy it.

 

Best Faux Cheese Sauce (Vegan)

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If you’re new to plant-based cooking or just exploring dairy-free alternatives, you may have noticed that creating a flavorful, creamy, and satisfying “cheese” sauce can be a bit of a challenge. Enter faux cheese sauce—a delicious, nutrient-dense sauce that requires no dairy but still brings the cheesy goodness.

This sauce, featuring ingredients like nutritional yeast, rice flour, turmeric, and plant milk, is a perfect companion to just about any dish that could benefit from a little extra creaminess. Keep it mild and savory, or add spices like cumin and chili powder for a Mexican-inspired twist.

When we first switched to a plant-based diet, faux cheese sauce became a very important part of our arsenal. We ate a lot of Mexican food (we still do) but it wasn’t the same without all of the cheese we used to add.

This faux cheese sauce is more than just a vegan alternative—it’s a delicious, versatile addition to any kitchen. Whether you’re a seasoned plant-based eater or simply looking for a healthy, dairy-free sauce to add to your repertoire, this faux cheese sauce is sure to impress.

How to Make Faux Cheese Sauce

Ingredients

  • 1/4 c Nutritional Yeast
  • 2 Tbsp rice flour* (wheat flour can be used instead)
  • 1/4 tsp tumeric
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • salt to taste (I used 1/2 tsp)
  • 1/4 tsp cumin**
  • 1/2 tsp chili powder**
  • 1 c plant milk (I use rice or unsweetened almond milk)

*For a thicker sauce add extra flour.**These are optional but best used for a Mexican inspired flavor.

Instructions

Step 1 – Add Dry Ingredients

In a medium sauce pan add all dry ingredients and place on medium heat.

Step 2 – Stir

Stir with a whisk as dry ingredients are heated and begin to toast. Don’t let them burn!

Step 3 – Add Plant Milk

Once they are warmed and begin to be very fragrant (again, not burnt) add the plant milk and whisk often. When sauce becomes thick remove from heat and let cool for a few minutes.

Serving Suggestions

Once blended, this faux cheese sauce becomes a rich, creamy addition to a wide range of dishes. You can drizzle it over pasta for a dairy-free mac and cheese, use it as a nacho cheese sauce, or even as a dip for veggies and chips. It’s also great for casseroles, baked potatoes, and as a topping for plant-based burgers and sandwiches. And if you make it a little thicker, it can be spread on toast for a quick, savory snack.

For those who like experimenting, consider stirring in additional ingredients to customize your sauce. Add a pinch of smoked paprika for a smoky flavor, or a touch of mustard powder to bring out the “cheesiness” even more. The possibilities are endless!

Tips for Perfect Faux Cheese Sauce

  1. Blend Until Smooth: Achieving a creamy, smooth texture is key to a great faux cheese sauce. Use a whisk or blender to ensure all the ingredients are fully combined and that the rice flour is evenly incorporated.
  2. Adjust to Taste: Don’t hesitate to play around with the seasonings to suit your taste. Start with the base amounts listed, then tweak to find your perfect balance of cheesy, salty, and savory.
  3. Experiment with Thickness: If you prefer a thicker sauce, gradually add more rice flour, a half-teaspoon at a time, until it reaches your desired consistency. For a thinner sauce, add a splash of extra plant milk.
  4. Store and Reheat Carefully: This sauce can be stored in the fridge for up to a week, making it a convenient option for meal prep. When reheating, warm it gently and add a splash of plant milk if it becomes too thick.

More Plant Based Sauce Recipes

If you like this faux cheese sauce, you’ll love these plant-based recipes too:

Faux Cheese Sauce (Vegan & Gluten-Free)

Faux Cheese Sauce (Vegan & Gluten-Free)

A velvety, dairy-free cheese sauce made from wholesome plant-based ingredients, perfect for adding creamy, cheesy flavor to any dish.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1/4 c Nutritional Yeast
  • 2 Tbsp rice flour* (wheat flour can be used instead)
  • 1/4 tsp tumeric
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • salt to taste (I used 1/2 tsp)
  • 1/4 tsp cumin**
  • 1/2 tsp chili powder**
  • 1 c plant milk (I use rice or unsweetened almond milk)

Instructions

  1. In a medium sauce pan add all dry ingredients and place on medium heat.
  2. Stir with a whisk as dry ingredients are heated and begin to toast. Don’t let them burn!
  3. Once they are warmed and begin to be very fragrant (again, not burnt) add the plant milk and whisk often.
  4. Once sauce becomes thick remove from heat and let cool for a few minutes.

Notes

For thicker sauce, add flour.

Did you make this recipe?

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

© Holly Yzquierdo

Meal Plan Monday: Spending Less to Eat More

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People always ask me what we eat; my answer is usually, “Real Food” or something similar depending on who is asking. I don’t have to read a long ingredient list because most of what we eat is pretty simple, but that doesn’t mean plain.  I buy whole ingredients that fit into my budget, some weeks we spend more than others and I stock up when our favorites are discounted.

This weeks meal plan will focus on low-cost, high quality meals. Depending on where you live you may not have access to the same food at the same prices. Tomorrow I’ll talk  more about eating plant-based on a budget. All of the items I talk about today are regular ingredients that we keep on hand. If you are new to plant-based eating it may cost a little more while you stock your pantry. You don’t have to do this overnight; we slowly bought new things as our budget allowed.

Nutty Apple Cinnamon oatmeal

Meal Plan

Breakfast can be the least expensive meal of the day. Oatmeal is easy to prepare, but sometimes takes a little practice. Cook your oats and add your favorite toppings. I like ground flax, chia seeds, and dried cranberries or raisins. Homemade granola is another easy option especially when paired with fruit. Baked Sweet Potatoes with a little bit of cinnamon is a sweet yet filling breakfast. Check out this post for more Breakfast Ideas.

Veggie Stuffed Pita

Lunch is a great time for a really big salad. I like spinach, tomatoes, peppers, beans, onions, carrots, and whatever other veggies I have. I prefer to eat it in a wrap with hummus. Most days we eat leftovers for lunch; including my husband who always takes his lunch. Soups are one of my favorite’s for lunch; Slow Cooker Potato Soup, Taco Soup, or Minestone help me warm up and fill me with fuel. Soups can also be taken to work in a thermos and kept warm. Baked Potatoes are also inexpensive yet filling, especially when combined with steamed or raw broccoli, raw veggies or any of the other lunch items mentioned. We do have our fair share of sandwiches (me and the kids) but they aren’t as inexpensive or nutritious.

apple slices with almond butter

Snacks are a great way to add an extra serving of fruit or veggies to your day. Sliced apples dipped in nut butter or veggies dipped in hummus are a favorite with my boys. Sometimes I make green smoothies too. If you have an early lunch and late dinner you may need a more substantial snack. Homemade granola or granola bars are much less expensive than sore brought and can be customized to your preferences.

Mexican Rice and Bean Casserole

Dinner is typically the biggest meal of the day at our house. The other meals are reactions while dinner is (usually) planned. We’ve been adding more salads to our dinner. I also try to have beans or a bean dominate dish. Beans are cheap and versatile. This Mexican Casserole has received rave reviews from adults and kids and is made with pantry staples. This Broccoli and Brown Rice Casserole is also a crowd pleaser and made with fresh or frozen broccoli. Our teenage daughter requested this once a week for months. Bean Burgers, Lentil Tacos, or Quinoa Tacos are easily mixed and matched for extra meals and make a great topping on top of a Taco Salad.

You’ll notice that these recipes are gluten-free, unprocessed, inexpensive and easy. Tomorrow I’ll talk more about how to eat a plant-based diet while eating inexpensively.

What are you eating this week? Any My Plant-Based Family recipes?

1 Year of Blogging…A Year in Review

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Tomorrow marks my 1 year blogiversary. It’s also my husbands birthday. My birthday was New Year’s Eve so we have all kinds of celebrating going on here.

I thought the best way to celebrate 1 year of blogging was to list some of the highs and lows from the last year.

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Food Related

  • I’ve made a lot of great friends in the blogosphere and some new friends in the real world.
  • Healthy Cravings got off to a great start.
  • We’ve had a lot of friends make the change to a plant-based diet.
  • I realized my youngest son has a gluten intolerance and had to reevaluate they way we ate…again.
  • I created a bunch of original recipes and had a blast in the process.
  • I hosted or co-hosted a lot of parties and meetings.

Apple Cinnamon Muffin

Blog Related

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Personally

  • Our daughter moved in with us this summer but moved back to her mom’s right before Christmas.
  • I went on my first women’s retreat and loved it.
  • One of my dearest friends had a stroke and continues to recover. This event shaped everything else and I’ll always remember it as being the “biggest” thing in 2012.
  • We took our annual trip back to Oklahoma and Texas to visit family. I got to travel solo to Texas to visit my dad in the fall.
  • I started helping out in the children’s ministries at our church and have loved every minute of it.
  • I stopped nursing! This marks the first time since 2008 that I haven’t been pregnant or nursing or both. I admit I sometimes miss it but I love the freedom.
  • My husband and I celebrated 7 years of marriage, 6 years in Arizona and 5 years (almost 6) at our church. Our boys will be turning 2 and 4 in the next few month.

lots o food and shower 044

Looking Ahead

  • I have a number of recipes I need to post including blueberry muffins, gluten-free chocolate cake, and chocolate frosting.
  • More stories from other plant-based families.
  • I hope to host more parties.
  • Our oldest will be graduating high school in Michigan.
  • I’ll strive to be a better wife, patient mom, consistent housekeeper, healthier cook, persistent in prayer, faithful in bible reading, a more contentious friend and more helpful blogger.

Thank you all for hanging out with me this year! It has been a pleasure spending time with you!

Holly

FAQ’s: Giving Toddlers Milk

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I get a lot of questions through email but one of the most common is about milk. I think most of us have been misled to believe cow’s milk is a nutritionally superior food and we must give it to our kids for them to be healthy. There are many respected doctor’s out there who can properly dispel that lie. Additionally the PCRM (Physicans Committee for Responsible Medicine) has some great literature that can answer a lot of your questions, there is even a section on Nutrition for Kids. Check out Parents’ Guide for Building Better Bones or Health Concerns About Dairy Products. I’ll focus on what works for us. And if it’s ok with you I’ll be completely real.

In Our Cups

We don’t drink dairy. I buy almond milk, rice milk, and occasionally coconut milk. We prefer almond milk to the others. When we first switched to eating plant-based I gave my son (who was 2 years old) a variety of the three. I was afraid of him becoming dependant on one type (or worse one brand) and not being able to find it. In the beginning he drank a lot of plant milk and it was getting expensive. Then our youngest got a little older and we started giving him plant milk too, it became even more expensive.

My boys got to the point that they always wanted milk. I didn’t like that. I decided to start cutting back on the plant milk and offering it less. I didn’t rush this. They always have water available now and love it. Anytime we leave the house we all have our water bottles. I don’t want them to feel like they need a “special” drink, most people drink way too many calories anyway. Now we are down to offering them milk a few time as week. I think this is a success, we were going through 1/2 a gallon a day in the beginning.

In Our Bowls

We eat cereal. I know it’s mostly processed junk but I like to have quick, gluten-free options available. I buy cereal that I wouldn’t be embarrassed to have seen in my pantry but will admit I let my kids eat it too often. We prefer almond milk in our cereal and buy both sweetened and unsweetened. Rice milk is too thin for our liking, although our 16 year old daughter prefers it.

In Our Mixing Bowls

When I bake it is usually for an event so I usually use rice milk. So many people have nut allergies so I try to limit the top allergens if I have other options available. Rice milk has a very neutral flavor and seems to work well for baking.

In the Real World

This has been a journey for us. We started eating Plant-based over a year ago. We don’t do it perfectly. Dairy is one of the areas that I am more strict. Last January I was still allowing my son (who was about to turn 3 year old) to have occasional cow’s milk or cheese. I even wrote a post about it called Evil Chocolate Milk Vomit that you may or may not want to read. If we go to a party and my 3 year old wants a piece of cheese I may let him have one but we will talk about how it will make his tummy hurt and he might decide against it. If there is birthday cake I’ll let him have some and not obsess about what is in it. Last week he ate pizza that had cheese on it. Now my youngest son who has a wheat, peanut, and likely dairy allergy is NOT allowed to have any of that. And don’t you even try to sneak him ice cream because I will hurt you!

A little tummy ache is one thing, a full on allergic reaction or flare up that will last days is another. Exposing him to something that will really hurt him is like letting him play with a knife and I won’t knowingly let that happen.

I’ve done my best to keep this mostly focused on giving toddlers milk but focus isn’t really my strong suit. Do you give your kids cow’s milk or plant milk?

New Babies

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We do not have a new baby and we are not expecting! I do have a lot of friends with new babies though. I can easily be transplanted back to those days.

Exhausted, helpless, hungry, cranky, and that was just me. 🙂

I still remember the first time my son really spit up. I thought something was wrong and we needed to take him to the Emergency Room. It was all over me,the baby, the couch, and the floor. My husband, who already had 3 kids, assured me our son was fine and that much spit up/vomit was normal. Poor little guy also had horrible gas pains, the word colic was thrown around a bit too. He also had very sensitive skin and the worse cradle cap I’ve ever seen. Our pediatrician advised me to eliminate dairy from my diet to help with the gas and the skin issues. I hate to say it but I didn’t completely eliminate dairy although I did cut back.

I had several friends who took their newborn’s to a chiropractor. I thought it sounded ridiculous but when my son was about 1 month old I decided to try it. We went to Hill Chiropractic and immediately felt like we made the right decision. Dr. Hill explained to me how traumatic birth is for some babies, for many it’s their first neck injury. If you are in a car accident and injure your neck you may experience pain in more places than one. That could be similar to what a baby experiences. My son received an exam and an adjustment. I was taught a few massage techniques I could do on my son’s tummy to help with his gassiness. If I remember right we went back 1 week later. Our son’s tummy troubles and sleeping dramatically improved.

We had learned our lesson. When our next son was born I called to set up an appointment from the hospital. He was adjusted a few days after he was born and we never had the same digestive issues. My friend Heather at Cultivated Lives recently shared about her daughter’s experience with allergies and colic. Part of her story mentions chiropractic care.

I’ve also taken my son’s to the chiropractor when they had colds or diarrhea that wouldn’t clear up. Many times we choose chiropractic treatments instead of antibiotics for ear infections. All of this took place before we switched to a plant-based diet. I can only imagine how much healthier my kids would have been if they had been eating healthy instead of the Standard American Diet.

I’m thankful that our chiropractor now has a free kid’s day once a month. My boys love going. They went last week and have been asking to go back everyday.

Do you or your kids visit the chiropractor? We have had good and not so good experiences with them but love the office we use now.