My Plant-Based Family

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

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August 17, 2015 Meal Plan

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Meal Plan Monday

Welcome to Meal Plan Monday!

If you are new here all of the Meal Plans are plant-based meaning they do not contain animal products like meat or dairy, they are also allergy-friendly. Since food allergies vary widely it’s not possible to come up with an allergen-free menu. Most of my recipes are gluten and nut free.

Meal Plan Monday

Breakfast

I like to keep it simple on school mornings so we will be eating easy foods. I’m hoping to try the new gluten-free Cheerios soon but I’m not sure if they are at our local store. We will find out on grocery day.

You can also follow my Plant-Based Breakfast Pinterest Board for more delicious breakfast ideas or see my Breakfast Page.

Lunch

We will be packing a lot of our lunches this week but not all. I’ve discovered that even when I work from home having a packed lunch can save me time and ensure that I eat. When I know what I’m going to eat I won’t “get too busy” if there is something waiting on me.

  • Asian Noodles (I already have this packed for my lunch.)
  • Sandwiches with SoyNut Butter and jelly, fresh fruit and Plentils.
  • Baked Potatoes with leftover Chili.
  • Steamed Veggies and side salad with hummus
  • Tostadas with leftover rice for kids and Taco Salad for adults.

Dinner

These dinners are all pretty quick and easy to make. We add fruit, veggies and salad to even them out.

Have you seen my latest Pinterest Board? The Back to School with My Plant-Based Family is a community board, meaning you can add your own pins. All you have to do is follow all of my board on Pinterest and send me your email address and I’ll send you an invite. It’s a great opportunity for bloggers to expand their reach but also fun for anyone.

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Easy Asian Noodles

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There is something to be said for a home cooked meal that is ready in about 15 minutes. Especially if it is healthy! Even better when it is a one-pot meal.

My kids would be happy to have sandwiches every meal but I’m not. I like real food, warm food, but I don’t have a lot of time to cook.

asian noodles peanut and gluten-free

If you have been here for a while you know that my son has multiple food allergies. Peanuts and gluten are just a few of the things that are off-limits for us. He rarely gets to eat restaurant food because of his food allergies; we have a few safe restaurants to choose from.

All Asian restaurants use peanuts and soy sauce (contains gluten) and I’m not comfortable with the chances of cross contamination even if he ordered a “safe” dish. His only exposure to Asian food is food I make. My recipes are far from authentic but they are easy to make and use simple ingredients.

asian noodles

This recipe is peanut-free and gluten-free and can accommodate other allergies with substitutions. It cooks really quickly, the longest part is getting the water to boil.

Easy Asian Noodles

Ingredients

Do

  1. Bring water to a boil. As you wait slice the carrots and get the other ingredients ready.
  2. Dump the carrots into the boiling water and cook them for 2-3 minutes.
  3. After the carrots have cooked a few minutes add the frozen peas and the noodles.
  4. Cook everything together for 5 minutes. Once the timer beeps, taste test the noodles and carrots to see if either need a minute or two longer.
  5. Carefully drain the water out of your pot. I like to use one of these. Then dump in the Tamari/Bragg’s and the SoyNut Butter. Stir well until it has melted into the noodles and is evenly distributed.

This recipe can be easily adapted based on what you have on hand and what food restrictions you work with. It is similar to my Veggie Pad Thai recipe but this one is simplified even more and only uses carrots and peas to cut down on dishes and extra chopping. You can buy frozen, chopped carrots for a quicker recipe.

What are your favorite quick meals?

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Teaching Kids to be Food Allergy Advocates

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Food Allergy advocate

One thing that all food allergy parents have in common is fear. Not your ordinary parenting fears but the fear that someone could have food that will kill your child. Remind me to tell you about the time my 4 year old asked me if he was going to die.

Don’t get me wrong, I’m not one to live in fear. I know that bad things happen every day but those freak accidents and acts of violence seem pretty far removed from the world of my 4 year old. Other dangers are much more likely to cause him harm.

Foods that Harm

My son is allergic to peanuts. He has other allergies and food intolerance but peanuts have the potential for the most harm.

Thankfully, my son has never had a severe, life-threatening encounter with peanuts. When he was just over a year old we noticed that he would turn red, cry (scream) and scratch his face and neck after having peanut butter. I told his pediatrician and she said it sounded like he was allergic but didn’t recommend allergy testing. You can read that long story here.

By the time he was 2 years old I had a better understanding of his food allergies although we hadn’t seen an allergist (which was dumb, you should definitely see an allergist). Since that time I’ve done a lot of things right. The best thing I’ve done is to teach my son, and his brother, to be an advocate.

Teaching Your Child to Be A Food Allergy Advocate

Today I’m starting a series about teaching your child to be a food allergy advocate. (Stay with me if you don’t have food allergies, this will help you too.) I’ve asked a few other food allergy friends to join me. This series is perfect for anyone with kids with food allergies. It won’t be overly focused on any specific allergy but we will all share from our experience.

We will be covering the following topics plus more:

Once your child is diagnosed with food allergies your life will never be the same. It’s a huge shock to the system and a new way of life. For the next month my fellow food allergy friends will share what we have done to teach our kids to thrive with food allergies.

But We Don’t Have Food Allergies

Even if you or your child doesn’t have food allergies you will be able to learn a lot from this series. It’s all about teaching kids to eat safe food. These lessons can easily be adapted to teach kids to make healthy choices.

Will you join us? I hope so! If you have questions about raising a child with food allergies (or being the best friend to a child with food allergies) please ask in the comments! We will try to cover the most requested topics over the next month!

I have one last story for you. When my son was 3 years old we were taking him to the baby sitting service at the movie theater. He rarely got to go anywhere like this because of his food allergies. He was wearing his allergy bracelet and I had spoken at length about his allergies to the staff. They had strict policies in place to keep kids with food allergies safe. I explained to my son, “you are going to a new, fun place tonight. You can have popcorn and water there. They only have safe food.” He was 3 years old and didn’t really understand what I was talking about. He had a really sad look on his face, he asked “am I going to die.” My heart broke. I hugged him, I kissed him and told him I would keep him safe and not take him somewhere if I thought we would get hurt.

Food allergy kids understand even when they don’t.

August 10, 2015 Plant-Based Dinners Meal Plan

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Plant-Based Dinner

It’s the second week of school for us. I know some parents dread their kids going back to school. I love it. Yes, there are parts I don’t enjoy, but on the whole, I love it. My youngest (4 years old) start school this week. He goes to a small Christian preschool that we love. His teachers truly love him and are so careful with his food allergies. It’s a great experience.

Now that he is in school we are packing more lunches every day. Don’t forget to enter the EasyLunchBoxes Giveaway, it ends soon! It requires a bit more organization but I’ve got plenty of ideas to help. Plus I have a new giveaway starting Wednesday from the SoyNut Butter Company!

This week my meal plan will focus on dinners. I didn’t do any batch cooking this weekend so I’m starting at zero but these dinners come together pretty quickly. I’ll use my Crock Pot or Instant Pot if I decide to take something that requires a longer cooking time.

Plant-Based Dinner Meal Plan

What Plant-Based Dinner’s are you planning for the week? For plenty of ideas check out my Recipe Page or follow me on Instagram to see what we are eating!

Broccoli and Mushroom Stir Fry

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stir fry broccoli and mushroom After a long day I really don’t want to spend a lot of time in the kitchen. That is one of the reasons I’m such a fan of Batch Cooking. Sometimes I need a quick and easy meal. Stir fry’s are such an easy option. Since I don’t cook with oil some may argue that this isn’t a true stir fry. The extra fat found in oil isn’t really needed if you use a little water in its place. (You can view this post to see how I use water for fried rice.)

We almost always have cooked  brown rice in the fridge. We use it in so many recipes it is a staple in our diet. When I don’t have rice cooked, I can make it quickly in my Instant Pot. This stir fry can be made with whatever veggies you have on hand but half my household loves mushrooms so this dish was for them.

stir fry broccoli and mushroom

Broccoli and Mushroom Stir Fry

Ingredients

  • 1 crown broccoli, chopped
  • 2 carrots, sliced
  • 8 oz mushrooms sliced
  • 1/2 an onion, diced
  • 4 cups cooked brown rice
  • Bragg Liquid Aminos (or soy sauce or Tamari)

As with many of my recipes, you can add more ingredients or remove items you don’t like without a huge problem with the recipe. For example, if you aren’t a big fan of mushrooms use less or use bell peppers in their place.

Do

  1. In a hot skillet or wok add diced onions and sliced carrots, cover with a lid. Check on them regularly and stir. When they begin to stick pour a few tablespoons of water in the skillet and stir again.
  2. Once the carrots are starting to soften, dump in the mushrooms. These will need to cook for several minutes. Once they have exuded their juices and look shiny, pour the broccoli in and cover once again.
  3. Check veggies every few minutes and stir. If they begin to stick to the pan add more water again.
  4. Once all of the veggies are cooked to a tender/crisp consistency dump in your cooked rice and stir. You can use less than 4 cups if desired.  You can also heat the rice separately if desired.
  5. Pour Bragg Liquid Aminos over the rice and veggies. I’d start with a little and add more to taste. We probably use a couple of tablespoons but it is a high sodium food so limit it if necessary.

This meal comes together in less than 20 minutes. If you have to cook the rice allow yourself sufficient time. This is a really easy meal to make and packs perfectly in a lunch box (I only recommend it for adult or older kids lunches).

If you like this, check out my other great Asian inspired meals, Veggie Pad Thai and my easy Oil-Free (un)Fried Rice.

Don’t forget to enter the EasyLunchBoxes Giveaway!

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Food Allergies at School

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Food Allergy Q&A

Today we are shifting our focus to food allergies in school. I have the privilege of  speaking with Gina Mennett Lee, M.Ed. Gina works nationally and internationally as a food allergy consultant and educator. Using her education and experience as a former teacher and trained school administrator, she specializes in food allergy management in the school setting.  She is a parent to a child with food allergies as well as the founder of the non-profit, Food Allergy Education Network and author of the Preschool Food Allergy Handbook.

I’ve asked Gina four questions about food allergies and how they should be handled at school.

What is a 504 Plan and are they right for everyone?

A 504 Plan refers to Section 504 of the Rehabilitation Act of 1973. It states that “no qualified individual with a disability shall, by reason of such disability, be excluded from participation in or be denied the benefits of the services, programs, or activities of a public entity, or be subjected to discrimination by any such entity”  More information about Section 504, can be found here.

Basically, a “504” is a plan created by a team to ensure that a person with a disability has equal access to the educational setting.  The “educational setting” may include the classroom, the cafeteria, the playground, the bus and school-sponsored events and activities.  The plan is typically a written list of accommodations.  For example, for a child with a food allergy, an accommodation may be, “All teachers supervising the child will be trained to recognize the symptoms of an allergic reaction and to administer the prescribed epinephrine auto-injector.”

There are many benefits to a 504 plan.  One being that the plan is legally binding and therefore parents have recourse if it is not being followed.  That being said, they may be not right for everyone.  I know of instances where the child has received less services through a 504 plan than they were receiving with a Health Care Plan (HCP).  The most important aspect of any plan is that it is developmentally appropriate, specific to the child, and that is being followed.  For tips on mistakes to avoid when pursuing a 504 plan, you can read my article for Allergic Living Magazine.

If parents do not pursue a 504 Plan what should they do instead?

The most important thing is that every child have a written plan.  Hopefully there is a system in place when the child registers for school that helps the school staff to identify children that may need accommodations.  Parents should approach the school in a spirit of collaboration with a list of concerns and medical documentation from their child’s doctor and ask how they can work together to create a plan to address these concerns.  If it is not a 504 plan, it is usually a HCP that is developed in collaboration with the school nurse.  On my website I have a list of the top 3 accommodations I think all children should have in place, but plans should be individualized to meet your child’s specific needs within that specific school setting.

How can parents and teachers work together to keep kids safe?

It is critical that parents and teachers work together to create a supportive environment for all children to learn and grow.  Kind, open and honest communication is very important.  Parents should start developing a relationship with their child’s teacher(s) as soon as possible.  I recommend meeting with the teacher before the first day of classes.  It is important that the teacher have that time to ask specific questions about your child and for you to be able to discuss any concerns you have.  Take this opportunity to stress to the teacher that you are there to support him or her and to be as helpful as possible.  Offer to look through class materials for potential allergens, be a room parent, send in non-food alternatives for prizes, etc…

The school also has a responsibility to foster a positive relationship and I believe that begins with education of school staff, and implementation of good policy.  Schools need to make sure that all staff fully understand the basics as well as the nuances of food allergy management.  There are many free training tools that schools can use.  It is important that the CDC guidelines are followed. Care needs to be taken that the child is physically safe and also supported socially and emotionally so that each child can reach their full potential as learners.

Teachers can support students with food allergies by learning about food allergies, modeling kindness and compassion, following the student’s written plan and being alert to and addressing incidences of bullying or exclusion.

What is the biggest danger for kids with food allergies at school and what can be done about it?

The biggest danger is that if a child has a reaction, appropriate action will not be taken.   In cases where children have died or been seriously hurt at school due to a food allergic reaction, it is because they were not given epinephrine at all or were not given it quickly enough.  It is critical that anyone with the responsibility of supervising children be trained to recognize the signs of an allergic reaction and that they know how to respond swiftly and appropriately.  Immediate access to epinephrine is a must.   Food allergy is a high-stakes condition.  If a mistake is made, the consequences are potentially fatal.   However, with proper protocols in place, children with food allergies can learn and function just as any other student.

Given that, I think the goal for all involved is to avoid having a serious reaction happen in the first place.  To me, the dangers increase the more we have food being shared.  I wrote a piece about food in the classroom that clarifies my thoughts on this and provides data to back up my reasoning, but I think it’s just common sense. If we can reduce the amount of unnecessary food being used in schools and classrooms we can reduce the number of reactions.  I use the term “unnecessary food” because this does not mean that no food should ever be in classrooms.  There are times when it may be appropriate.  For example, for a cooking class you need food. However, most of the food in classrooms these days is shared junk food for class parties, celebrations and rewards.  It is unnecessary and not to mention an unhealthy.  There are plenty of ways to celebrate without food and to include everyone.  I recently created a list of non-food alternatives for Kids with Food Allergies.  This can be downloaded for free and shared with school staff.  It’s important to mention that if food is to be used, it is imperative that school staff make a plan to ensure that everyone can safely and fully participate.  There is no reason for any child to be excluded from an activity due to a food allergy, or any other disability for that matter.  With advanced planning and preparation, all children can safely participate in their school community.

Thanks Gina for lending your expertise to this very big and complicated topic.

Please visit Gina at her website if you need help navigating your school’s food allergy policies. You can also connect with her on LinkedIn, Twitter and Facebook.

For more great information about food allergies visit these popular posts: Keeping Kids with Food Allergies Safe at School, Adventures in Allergies and Food Allergies, Intolerance’s and Sensitives. Plus, check out the fantastic recipes!