My Plant-Based Family

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

Recipes

An Unrecipe: All Purpose Green Sauce

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If you have waaaaaaay too much zucchini or squash then pay attention!

Last week I cleaned, cut, and steamed a lot of too much broccoli, yellow summer squash and green zucchini. I ate it for several meals but my boys just were not interested. I had an idea, maybe I should make it into a sauce they could eat on pasta.

Vegan and Gluten Free All purpose Green Sauce

I started cooking some gluten-free spiral rice noodles (they were organic too, aren’t I fancy); then threw some steamed veggies into my Magic Bullet (a food processor or blender could easily be used) along with some nutritional yeast, garlic, onion powder, and salt then added some plant-milk to get it just right.

The end result was a delicious and somewhat spicy sauce that was the perfect consistency for pasta eating or pita dipping. I could also dip veggies in this sauce, as a matter of fact I think it would be a decent stand-in for a creamy spinach and artichoke dip. Oh, be next time I’ll add spinach and artichoke too.

When my 3-year-old asked me what I was making I raised my hands in the air like a referee signalling a touch down and said, “Special Green Sauce.” There was quite a bit of excitement in the air as I served up this green sauce on the spiral noodles. I cut one noodle in half and told my 3-year-old it was hot. He blew on it once then shoved it in his mouth and exclaimed, “Oh Thank You Mommy!!!” My 1-year-old like it too. He was two-fisting them into his mouth.

Check out more delicious recipes on my Recipe Page!

 

Chocolate No-Bake Bites

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When I want a delicious chocolate treat I reach for these Chocolate No-Bake Bites. They are the perfect summer treat when it is too hot to turn on the oven.

Chocolate No Bake Bites

Years ago, I would make the most delicious chocolate no bake cookies. You know the ones, they have a ton of butter, milk, peanut butter and oats. Yeah, I loved those!

This version is much healthier for you although not necessarily a “health food.”

I almost always have all of the ingredients I need (thanks to my pantry staples). These can also be made allergy-friendly by using gluten-free oats and a peanut butter substitute like SoyNut Butter or SunButter.

Chocolate No-Bake Bites

Chocolate No-Bake Bites
 
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Author:
Recipe type: Dessert
Ingredients
  • 2 Tbsp Cocoa
  • 2 Tbsp agave or maple syrup
  • 1 tsp vanilla
  • 1 banana
  • ¼ cup peanut butter (or other nut or seed butter)
  • 1 cup oats (use gluten-free if needed) added ¼ cup at a time.
  • ¼ cup vegan chocolate chips (optional)
Instructions
  1. Mix together cocoa, agave, and vanilla in a medium-sized mixing bowl. This will take a little while to do but it will come together. Once these 3 ingredients are mixed together they look and taste like Hershey's syrup that we put on ice cream as a kid, it isn't quite as sweet but it is close.
  2. Mash in banana and stir.
  3. Mix in peanut butter, you can add another ¼ cup for a stronger PB taste.
  4. Stir in oats, ¼ cup at a time. If your mixture looks to dry don't use all the oats.
  5. Optional: add in the chocolate chips.
  6. Spoon onto a wax paper lined plate and place them in the freezer or far away from little hands that might dig in too early. You could smooth them into balls or flatten them into cookie shape if desired.

Chocolate No Bake Bites

I store these in the freezer and grab one or two out for an after dinner treat. I left a few on the counter and they did “set up” nicely but not as well as my old-fashioned dairy-filled version that is off-limits. My recipe made about 17 small bite sized cookies.

For more delicious desserts check out my Dessert Page!

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Virtual Vegan Potluck:Gluten-Free Apple Muffins

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Welcome to My Plant-Based Family, Virtual Vegan Potluck Edition. I hope you’re enjoying yourself so far. If you want to start from the beginning check out Vegan Bloggers Unite! There are about 60 bloggers attending so clear your schedule and sit down for a fun time.

Today I’m bringing Gluten-Free Apple Muffins to the potluck. They are divine and you simply must try one or three! They are moist and delicious,  you really can’t tell they are gluten-free or vegan.

I recently took them to an event and little children were running up to me asking for more so there are definitely kid approved, a few kids even followed me outside as I was leaving with their cute little hands out.

Gluten-Free Apple Muffins

Ingredients

  • 3/4 c brown rice flour
  • 6 Tbsp potato starch
  • 6 Tbsp tapioca starch
  • 1 tsp xanthum gum
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 2 tsp cinnamon
  • 1 banana, mashed
  • 1 c unsweetened applesauce
  • 1 cup raw sugar
  • 2 tsp vanilla
  • 1/4 c water, you can also use orange or apple juice
  • 1 c diced apple

Do

  1. Preheat oven to 350 degrees.
  2. In a medium size bowl mix together the first four ingredients.
  3. Add the dry ingredients, baking powder, baking soda, sea salt, and cinnamon. 
  4. In a large bowl mash banana then add applesauce, sugar, vanilla and  water. Mix wet ingredients. 
  5. Pour dry ingredients into wet ingredients until just mixed. 
  6. Gently stir in diced apples.
  7. Spoon batter into paper lined muffin cups or use a non-stick pan. 
  8. Bake until toothpick inserted in muffin comes out clean. I baked mini muffins for about 15 minutes and regular sized muffins for about 20 minutes. 
Serve
These are a great addition to brunch, a midday snack or dessert. The only problem with the mini muffins is that they are incredibly easy to toss in your mouth without thinking about it. These should be stored at room temperature in a covered container.  They did not last too long at our house so I’m not sure how they taste after a few days. 🙂
Don’t stop now, you can go forward or back from here to enjoy the rest of the potluck!

Breakfast Quinoa: Whole Grain Fruity Goodness

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If you believe that breakfast is the most important meal of the day then you should give this dish a try. 

This crop has become highly appreciated for its nutritional value, as its protein content is very high (18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

It is also easy to make and very versatile. I use quinoa to make burgers, Nachos, Tacos, faux sausage, etc. My husband likes to take it to the office for breakfast. 

Breakfast Quinoa

Ingredients (all except quinoa are optional)

  • 1 cup cooked quinoa
  • diced fresh or dried fruit
  • nuts/seeds
  • agave or other sweetener
  • almond or other plant milk
  • cinnamon
Do
  1. Heat cooked quinoa in a small pan with a little plant milk or heat in microwave.
  2. Add fresh or dried fruit and any other toppings you like.
Serve
This is a really easy breakfast or snack. If you’re on the go it can be kept warm in a thermos or eaten cold (we like it warm). My husband likes his with raisins, cinnamon and a touch of agave. I like mine with fresh bananas, dried cranberries and raw pumpkin seeds. Today I used fresh strawberries because they were available. This can be made in advance and enjoyed all week.
My 1 year old devours this. The only problem is he is not very hand with a spoon yet so I have to assist him.  
Do you eat quinoa for breakfast? If so, how do you eat it?

 

Quinoa “Taco Meat”

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So we all know I’m not really talking about meat here but after all of the press about pink slime I don’t want to us the works “taco filling” because that sounds too much like filler, BLECK! 

I’m talking about seasoning up nutrient dense quinoa. If you’ve read my blog for long you know I’m a fan of quinoa. I buy a big bag at Costco for under $10. I like to use it anywhere someone would typically use ground beef so, burgers, tacos, nacho’s, and my husband LOVES it with cinnamon for breakfast (think oatmeal style). I’ve also used it in place of rice or other grains. It is also a gluten free food for those so inclined.

Quinoa “Taco Meat”

Ingredients

  • 2 cups cooked quinoa
  • 1 tsp salt
  • 1 tsp granulated onion
  • 1 tsp granulated garlic
  • 1 tsp chili powder
  • 1/2 tsp cumin 
  • 1/2 tsp black pepper
  • 1/4 cup tomato sauce

Do

  1. Stir all seasonings into quinoa. We like a lot of spice so feel free to pair this down if you’re not crazy about a lot of seasoning. 
  2. Stir in tomato sauce, I happened to be out so I used about 2 tsp of tomato paste and a little water. 
  3. If seasonings are not mixing well add a little water or veggie broth. 

Serve

Last night we had this on Nachos and my three teenagers, or as I usually say teenyboppers, loved it. Other places to eat this would obviously be tacos, burritos, and taco salads. I think for lunch I’ll have some on a baked potato as inspired by Laura’s Taco Potatoes over at Heavenly Homemakers. Of course her recipe has meat but I was still inspired, especially since I still have some fresh salsa and pinto beans to add to my hot potato.

Another favorite way to make this is to mix it 1:1 with cooked lentils. I love lentils in place of tradition ground beef recipes. I was planning on cooking it that way last night but alas I forgot to cook the lentils. I know they cook very quickly but since my big kids are here I’d rather visit than cook (or have an extra pan to wash).

Do you eat quinoa? What is your favorite way to eat it? Since we love Mexican food almost any new thing I try has Mexican flare, I know I should branch out but it’s hard to resist those familiar spices.

Whole Wheat Cherry Muffins

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One year ago if someone would have mentioned whole wheat muffins I would have thought of dry, unappetizing bricks. I couldn’t be more wrong. These plant-based are delicious. 

Whole Wheat Cherry Muffins that are plant-based and delicious.

Now that I’ve been enlightened I think of delicious treats, add in a little fruit and I think of tiny bites of heaven. I love a good whole wheat product. 

Before we transitioned to a plant-based diet, my idea of muffins were closer to cupcakes. Super sweet and full of oil.

These muffins have no added fat or dairy making them a healthy choice.

Cherry Muffins that are whole wheat and vegan.

Whole Wheat Cherry Muffins

 

Whole Wheat Cherry Muffins
 
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Author:
Recipe type: Muffin
Ingredients
  • 2 cups whole wheat pastry flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • ½ cup turbinado sugar
  • ½ cup applesauce
  • 1 cup plant milk
  • 1 cup diced cherries (I use frozen cherries that I buy from Costco)
Instructions
  1. Preheat oven to 350 degrees.
  2. In a big bowl mix all dry ingredients.
  3. Add applesauce and milk and mix.
  4. Add cherries and mix until just combined.
  5. Pour batter into paper muffins lines until ⅔ full.
  6. Bake for 25 minutes.
  7. Test for doneness with a toothpick then let cool.

These are a nice dessert, snack or as an addition to bunch.  You can substitute blueberries for the cherries for variety. These are not super sweet which I know a lot of you appreciate.

Cherry Muffins are whole wheat, plant-based and vegan.

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