My Plant-Based Family

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

Recipes

Cookie Bars (Vegan, Gluten-Free and Nut-Free)

by 7 Comments

I first made this recipe when I was trying to make cookies. It tasted good but the consistency was off. I tweaked it to develop the Sunbutter Cookie Recipe (also GF and Vegan) that I shared last week. This recipe is easier and works really well as Cookie Bars. They are very sturdy and perfect for lunch box packing. My kindergartener ate them daily after school.

Gluten-Free, Nut-Free, Vegan Cookie bars

I make this recipe with Sunbutter because my youngest son is allergic to peanuts and tree nuts. You could try this with peanut or almond butter if you are not allergic. Also, if you do not have brown rice flour and sorghum flour you could use a gluten-free baking mix. If you make it with any adaptations I’d love to hear how they go. I’m considering making them with oat flour next. I imagine they would work fine with wheat flour also but I haven’t tried it.

Gluten-Free, Nut-Free, Vegan Cookie bars

Cookie Bars

Ingredients

Do

  1. Cream Sunbutter and Sugar together.
  2. Dump the rest of the ingredients together, except chocolate chips.
  3. Mix well, adding extra rice milk if needed.
  4. If using chocolate chips mix them in or just sprinkle them on top.
  5. Pour into a 9×9 pan that is lined with parchment paper.
  6. Bake at 350 degrees for 12 minutes.
  7. Allow to cool before removing from pan and cutting into bars. Store at room temperature in an airtight container for about 5 days.

Serve

This is perfect for an after school snack or in the lunch box.

The odd thing is that my super picky kid loved these and the one who eats everything didn’t like them. He doesn’t always want to try new things because of his food allergies so I don’t force it.

Do you need to work around various food allergies or restrictions? I try to make them as accommodating as possible. What restrictions do you deal with?

Yield: 8 bars

Cookie Bars

Gluten-Free, Nut-Free, Vegan Cookie bars

Gluten-Free, Nut-Free, Vegan Cookie Bars

Prep Time 15 minutes
Cook Time 12 minutes
Additional Time 20 minutes
Total Time 47 minutes

Ingredients

  • 1/2 cup SunButter
  • 1/2 cup sugar
  • 1/2 cup Brown Rice Flour
  • 1/2 cup Sorghum Flour
  • 1/2 tsp Xanthan Gum
  • 1/2 tsp vanilla
  • 1/8 cup rice milk
  • 1/2 cup Enjoy Life Semi-Sweet Chocolate Chips (optional)

Instructions

  1. Cream Sunbutter and Sugar together.
  2. Dump the rest of the ingredients together, except chocolate chips.
  3. Mix well, adding extra rice milk if needed.
  4. If using chocolate chips mix them in or just sprinkle them on top.
  5. Pour into a 9×9 pan that is lined with parchment paper.
  6. Bake at 350 degrees for 12 minutes.
  7. Allow to cool before removing from pan and cutting into bars. Store at room temperature in an airtight container for about 5 days.

Notes

You could try this with peanut or almond butter if you are not allergic. Also, if you do not have brown rice flour and sorghum flour you could use a gluten-free baking mix.

Did you make this recipe?

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

© Heather Mayes

Allergy-Friendly SunButter Cookies

by 5 Comments

It’s been a really long time since I’ve shared a dessert with you. I don’t make dessert often. With my little guys food allergies I have to use specialty ingredients. Thankfully they are becoming more mainstream and I can find SunButter at most grocery stores.

I first made these allergy-friendly SunButter Cookies last year. It’s taken me a long time to share them but I hope the wait is worth it.

SunButter Cookies that are Vegan, Dairy-Free, Gluten-Free, nut-free

I still prefer to buy most of my “special” items on Amazon. I have an Amazon Prime membership so they are delivered to my door so I don’t have to take the kids in the store. Win-Win. I’ll share links to the products I buy if you are curious. I buy them in bulk but you can purchase smaller amounts.

SunButter Cookies that are Vegan, Dairy-Free, Gluten-Free, nut-free

Sunbutter Cookies

Ingredients

Do

  1. Preheat oven to 350° and line a baking sheet with parchment paper or use a Silpat Non-Stick Baking Mat.
  2. “Cream” first four ingredients together in a medium bowl.
  3. In a separate bowl (I use my measuring cup) mix warm water and chia seeds together. Allow them to sit for a few minutes while you prepare the rest of the ingredients.
  4. In a large bowl mix the remaining dry ingredients together.
  5. Dump all of the wet ingredients into the large bowl with the dry ingredients and mix well.
  6. Use your hands to scoop out ping-pong sized cookies and roll them into balls. Roll them in sugar. Use wet hands to keep the dough from sticking to your hands.
  7. Flatten them onto the prepared cookie sheet.
  8. Bake for 12 minutes. Allow to cool before eating.

Serve

This recipe makes about 12 cookies. They will be soft in the middle but firm on the edges, the best of both worlds. They are great for lunch boxes too!

For a little change try adding a 1/2 cup Enjoy Life Semi-Sweet Chocolate Chips.

SunButter Cookies that are Vegan, Dairy-Free, Gluten-Free, nut-free

Substitutions:

I haven’t made this with peanut butter or other nut butters but if you do please let me know how they turn out. You could use a Gluten and Wheat Free Baking Mix instead of using the flours mentioned above. Be sure to read the labels to check for allergens.

If you like these allergy-friendly SunButter Cookies you should try my Brownies!

Yield: 12 Cookies

Allergy-Friendly SunButter Cookies

SunButter Cookies that are Vegan, Dairy-Free, Gluten-Free, nut-free

SunButter Cookies that are Vegan, Dairy-Free, Gluten-Free, Nut-Free

Prep Time 20 minutes
Cook Time 12 minutes
Additional Time 10 minutes
Total Time 42 minutes

Ingredients

  • 1/4 cup unsweetened applesauce
  • 1/2 cup SunButter
  • 1/2 cup Sugar
  • 1/2 tsp vanilla
  • 1/4 cup warm water + 1 Tbsp Chia Seeds
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/4 cup Rice Flour Brown
  • 1/4 cup Sorghum Flour
  • 1/4 cup Tapioca Flour
  • 1/2 tsp Xanthan Gum
  • additional sugar for dipping

Instructions

  1. Preheat oven to 350° and line a baking sheet with parchment paper or use a Silpat Non-Stick Baking Mat.
  2. “Cream” first four ingredients together in a medium bowl.
  3. In a separate bowl (I use my measuring cup) mix warm water and chia seeds together. Allow them to sit for a few minutes while you prepare the rest of the ingredients.
  4. In a large bowl mix the remaining dry ingredients together.
  5. Dump all of the wet ingredients into the large bowl with the dry ingredients and mix well.
  6. Use your hands to scoop out ping-pong sized cookies and roll them into balls. Roll them in sugar. Use wet hands to keep the dough from sticking to your hands.
  7. Flatten them onto the prepared cookie sheet.
  8. Bake for 12 minutes. Allow to cool before eating.

Notes

For a little change try adding a 1/2 cup Enjoy Life Semi-Sweet Chocolate Chips.

Did you make this recipe?

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

© Heather Mayes

Sweet and Tangy Pasta Salad is Potluck Heaven

by 7 Comments

Are you a pasta salad kind of gal (or guy)? The boys in my house love this Sweet & Tangy Pasta Salad! It’s incredibly easy and a perfect dish to share at potlucks or cookouts.

We use gluten-free pasta because of my son’s wheat allergy. This recipe can be altered based on your available ingredients. I’ve add chickpeas to make it more of a “main dish” but we usually use it as a side dish.

Sweet and Tangy Gluten-Free Pasta Salad is picnic perfect

Sweet & Tangy Pasta Salad

Ingredients

  • 1 8 oz package pasta (we use gluten-free spirals)
  • 1 cup cherry tomatoes, sliced in halves
  • 1/2 cup diced cucumber
  • 1/4 cup red onion, diced
  • 1 recipe Sweet & Tangy Salad Dressing

Do

  1. Cook pasta according to package directions, set a time so you don’t over cook. You want an al dente pasta.
  2. While pasta is cooking prepare all of the veggies and salad dressing.
  3. When pasta is done drain it well and run it under cool water, drain again.
  4. Mix all veggies and salad dressing into the pasta.
  5. Refrigerate until ready to serve.

Serve

This pasta is best chilled but can tolerate being at room temperature for a little while. It would also be a good addition to a lunch box with an ice pack.

Sweet and Tangy Pasta Salad is perfect for potlucks! Its allergy-friendly and really easy to make.

This was perfect with our Vegan Barbecue Sandwiches. I definitely recommend taking this to a potluck, it will be a hit and it’s very allergy-friendly. You can also try my Potato Salad and Portobello Burgers.

Vegan BBQ Sandwich with Spaghetti Squash

by 28 Comments

Barbecue sandwiches are a quintessential comfort food, but they’re often associated with heavy meats and rich sauces. However, with a little creativity, you can enjoy all the smoky, savory flavors of barbecue in a vegan-friendly way. Make a mouthwatering Vegan BBQ Sandwich using spaghetti squash as the star ingredient. Packed with plant-based goodness and bursting with flavor, this recipe is sure to become a new favorite in your meatless meal plan.

Vegan BBQ Sandwich...You'll never guess the secret ingredient

What can I Substitute for Pulled Pork?

Most vegan BBQ recipes use jackfruit, but I find spaghetti squash to be tastier and easier to cook. Spaghetti squash is a versatile winter squash known for its stringy, noodle-like flesh. It’s a fantastic substitute for pasta in many dishes and works beautifully as the base for our Vegan BBQ Sandwich. Not only does spaghetti squash provide a light and nutritious alternative to bread, but it also absorbs the flavors of the barbecue sauce, creating a satisfyingly savory and tender filling that’s perfect for sandwiches.

How to Make a Vegan BBQ Sandwich

Ingredients

Instructions

Step 1 – Prepare Spaghetti Squash

Begin by preparing the spaghetti squash as mentioned HERE.

Step 2 – Remove and cool

Now carefully remove squash from the Crock Pot and allow to cool slightly.

Step 3 – Rake

Use a fork to rake out the spaghetti squash and put it in a small skillet.

Step 4 – Pour Sauce

Pour you favorite barbecue sauce over the squash and mix well.

Step – 5

Once all the sauce to mix well with the squash then scoop it onto buns.

Serve

These Vegan BBQ Sandwiches are perfect for a pot luck. You could even return the BBQ Spaghetti Squash to the Crock Pot for transport and to keep it warm. Serve leftover on top of baked potatoes. We enjoyed these sandwiches with pasta salad on the side.

Customization Tips

Feel free to customize this recipe to suit your taste preferences and dietary needs. Adjust the amount of barbecue sauce to make the sandwiches saucier or less saucy, depending on your preference. Personally, I’m partial to my Homemade BBQ Sauce.

Homemade Vegan Barbecue Sauce

Experiment with different seasonings and spices to add depth of flavor to the barbecue sauce. For extra heat, add a pinch of cayenne pepper or a splash of hot sauce.

Get creative with your sandwich toppings! Coleslaw adds a crunchy texture and tangy flavor, while pickles provide a refreshing contrast to the smoky barbecue sauce. Sliced onions add a sharp bite and additional layers of flavor to the sandwiches.

More Plant Based Recipes

If you like this recipe, you are sure to enjoy these plant based ideas too:

Vegan BBQ Sandwich

Vegan BBQ Sandwich...You'll never guess the secret ingredient

Savor the smoky, savory flavors of barbecue in a vegan-friendly way with our mouthwatering Vegan BBQ Sandwich recipe! Made with tender spaghetti squash and flavorful barbecue sauce, this plant-based delight is sure to satisfy your cravings.

Prep Time 10 minutes
Cook Time 3 hours
Total Time 3 hours 10 minutes

Ingredients

  • 1 Spaghetti Squash
  • 1 bottle of your favorite Barbecue Sauce (I use Organicville’s Original BBQ Sauce)
  • 1 package buns (we use gluten-free buns)

Instructions

  1. Prepare Spaghetti Squash as mentioned HERE.
  2. Carefully remove squash from the Crock Pot and allow to cool slightly.
  3. Use a fork to rake out the spaghetti squash and put it in a small skillet.
  4. Pour you favorite barbecue sauce over the squash and mix well.
  5. All the sauce to mix well with the squash then scoop it onto buns.

Did you make this recipe?

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

© Heather Mayes

The Easiest Way to Cook Spaghetti Squash

by 30 Comments

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.

Lemon-Pepper Roasted Chickpeas

by 8 Comments

A special thanks to Sunkist for sponsoring today’s discussion.

Do you keep a salt shaker on your table? We used to keep salt on the table until I realized my family would add salt to their food before even tasting it. Salt is a dangerous habit in America. A few years ago we cut out oil and decreased our salt consumption. We still use small amounts of salt but not near as much as before.

A few things helped us reduce our salt intake…

  1. We added other flavors and seasonings like Sunkist Lemons instead of salt.
  2. We allowed time for our palate to adjust.
  3. We bought low-sodium substitutes of some of our favorite products.

We missed salt the most in crunchy snacks. The following recipe uses Lemon instead of salt. The salt is not missed at all.

Decrease Salt by seasoning with Sunkist Lemon's

Lemon-Pepper Roasted Chickpeas

Ingredients

  • 1 1/2 cups cooked chickpeas (or 1 can)
  • 1 Sunkist Lemon (juice and zest, about 1/4 cup)
  • 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp freshly ground pepper (optional)

Do

  1. Drain and rinse chickpeas and gently towel dry them.
  2. In a medium bowl mix remaining ingredients and stir well.
  3. Add chickpeas and allow them to marinate while oven preheats to 400 degrees.
  4. Stir regularly.
  5. Pour chickpeas into a baking pan (with sides, not a cookie sheet) covered with parchment paper.
  6. Bake for about 1 hour.

I recommend you bake for 25 minutes then stir well. Bake for an additional 25 minutes and stir again. Then bake for 10 minutes, stir chickpeas then bake for 5 minutes between stirs until chickpeas are golden brown and crisp. DO NOT BURN.

Serve

These Lemon-Pepper Chickpeas are a fun snack or a great addition on a salad. No one will guess it’s salt-free.

Decrease Salt by seasoning with lemon juice

For more inspiration on using lemon instead of salt take a look at this Sunkist S’alternative info graphic.

Flavoring with Lemon instead of saltSunkist lemons are grown in California and Arizona and available all year round. In addition to helping boost flavor and reduce sodium intake, lemons can be used in a number of ways – from household cleaning to healthy living. I always keep a bowl of lemons on my counter. I use them for cleaning, in drinks and especially in food.
season with lemon

Please take a minute and visit Sunkist to discover recipes and more information about sodium and sodium alternatives.

Which tips are your favorite?