My Plant-Based Family

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

Tips for Plant-Based Living

5 Simple Tricks to Get Your Kids to Eat their Veggies

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Have you found yourself in a power struggle at the dinner table? Has your cute little prince or princess turned into a pit bull with a will of steel who REFUSES to even try those veggies you lovingly prepared? We have all been there, maybe you still are. Do you want to know a secret? I still find myself there from time to time but I also have victories.

5 simple tricks to get your kids to eat veggies

Do you want to know what those victories sound like?

Can I have some leaves (spinach)? I looooove leaves?

We have carrots, yea!!!

More trees (broccoli) please! These trees are so cute! [Read more…] about 5 Simple Tricks to Get Your Kids to Eat their Veggies

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

Basic Pantry Staples for a Plant-Based Diet

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When starting a new journey it’s helpful to have a map. I often liken a Plant-Based Diet to a journey because for most of us it is a completely new adventure. I know I was unprepared for all of the changes. I’ve vowed to make it easier for those who come after me.

I wish I could take each of you to the grocery store and point out the best products. Since I can’t do that I think the next best thing is to share this list of Basic Pantry Staples. I almost always have these on hand. Our list has changed over the years do to allergies and intolerance’s but I believe it will give you a good idea of where to get started.

Basic Pantry Staples for a Plant-Based Diet

Basic Pantry Staples

Spices

  • black/white pepper
  • chili powder
  • cinnamon
  • cumin
  • garlic powder
  • onion powder
  • sea salt
  • turmeric

Pantry

  • agave nectar
  • applesauce
  • baking soda & baking powder
  • brown rice
  • canned beans
  • (whole grain) cereal
  • chocolate chips (Enjoy Life Brand is my favorite)
  • cocoa
  • coffee
  • dried beans (pinto, black, chickpea’s, lentils, etc.)
  • dried fruit (raisins, cranberries, etc.)
  • flour (whole wheat and gluten-free)
  • grains
  • (shelf stable) non-dairy milks
  • nutritional yeast
  • nuts/seeds
  • old-fashioned oats
  • pasta
  • pasta sauce
  • quinoa
  • raw sugar
  • red wine vinegar
  • tomato sauce
  • tortillas
  • tortilla chips
  • turbinado sugar
  • vanilla 

This list is based the items we have kept in our pantry over the last few years. Your list may look different depending on your preferences and restrictions. I can make most of my recipes with these ingredients. I did not buy them all at once and I don’t use them all the time but these are my essentials.

Tomorrow I’ll share my list for Basic Staples for the Refrigerator and Freezer.

Does your list of Basic Pantry Staples differ?

To find out 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

Meal Planning Tips that Really Work part 2

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I’m glad you are back for Meal Planning Week here at My Plant-Based Family! Yesterday I shared part 1 from this series Meal Planning Tips that Really Work! Today I’m rounding out the list with more practical tips to help you hit the ground running. If you have questions about Meal Planning leave them in the comments and I’ll answer them this week.

Meal Planning Tips that Really Work Part 2

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Meal Planning Tips that Really Work…part 1

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Most of us agree that Meal Planning is a good idea. Today and tomorrow I’ll pass on some Meal Planning Tips that Really Work. If you have the slightest interest in learning to Meal Plan stick around the next few days.

Meal Planning Tips that Really Work

 

1. Just Do It

One of the biggest problems with making a Meal Plan is actually taking the time to make a plan. You don’t have to go crazy and plan every meal of the week, down to the side dish; just create a simple outline with at least a few meals you want to eat. If needed set aside 20 minutes when your kids are in bed or at practice, you could also have a few minutes of “planning time” during commercial breaks. Don’t wait until you have the perfect system in place, waiting doesn’t pay off in Meal Planning. Practice will make perfect so just start where you are. You can look at some of my previous Meal Plans to get ideas.

[Read more…] about Meal Planning Tips that Really Work…part 1

3 Tips to Break the Soda Addiction

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Are you a soda drinker? I’ll admit that I enjoy a good fizzing drink now and then but it can turn into a bit of a problem for me. It’s an addiction. I want to help you break the soda addiction for good!

Does soda have a place in a plant-based diet? I don’t think it does, at least not a big place.

3 Tips to Break the Soda Addiction

3 Tips to Break the Soda Addiction

If you find yourself drinking soda after soda I have news for you! Now it’s time to break that soda addiction. I’m not saying never have another drink of soda but don’t let it be in control. If you have to have it to get through your day then it is an addiction.

Deal with the Real Problem

I used to jump on the soda bandwagon while on long trips. Soda is convenient and you can find it everywhere. Plus it is a socially acceptable way to cope with your problems. People will often reach for soda when stressed or frustrated.

During those stressful times when I’m tempted to “chase away” the problem with food or drink I literally say out loud, “I know this soda, coffee, chocolate, etc. (fill in your blank) wont take away this situation but I’m choosing to have it anyway.” For some reason I feel like addressing it out loud helps me gain perspective and make a better choice.

Eat Well

As I mentioned in the previous point some people replace (or supplement) meals with soda. While soda will contribute quite a few calories it will not provide any nutrition. I’ve found that when I eat well I don’t want to screw that up by drinking soda. On our road trips we don’t eat as well as we do at home, eating poorly seems to go hand in hand with soda consumption. Soda doesn’t sound as appetizing after a day of healthy eating.

Pull a Switcheroo

The biggest thing I do when getting off of soda is switch to sparkling water. I love the “burn” I get from sparkling or carbonated water. Sometimes I’ll add lime. Sparkling water can get expensive (as can soda) but I usually stick to the store brands. I don’t drink it constantly but will enjoy it for a few days while I’m kicking the habit. There are other brands too that are made with better ingredients. My husband likes Zevia Soda, it is sweetened from stevia. It could get expensive if you had a big soda habit but I think you are better off using it to break the habit then enjoy it as an occasional treat.

Do you have a soda/coffee/chocolate/etc. problem? How do you deal with it?

For more great tips visit my Tips for Plant-Based Living Pinterest Board!