My Plant-Based Family

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

Dairy Free

CHICKpea Salad…Two Ways

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fruity chickpea salad

I have a few friends who have been dying to get their hands on these recipes. I’ll warn you this isn’t one of my typical healthy recipes and it isn’t low in fat. It uses vegan mayo which isn’t an ingredient I typically use or encourage others to use. I made these for a party; they are party food, not everyday food! I repeat, these are not healthy, you can’t eat as much as you want, you’ll get sick or fat.

I hope that wasn’t too mean. Since most of the recipes I present are whole food, plant-based, and no added oil I didn’t want to mislead anyone but I’m gearing up for the Super Bowl and attempting to make some of my favorite party foods a little more accessible to my new lifestyle.

Veggie Chickpea salad wrap

Veggie CHICKpea Salad

Ingredients

  • 2 cups cooked and drained chickpeas
  • 1 carrot
  • 1 stalk of celery
  • 1/4 cup diced onion (optional)
  • 1/2 cup vegan mayo
  • dash of black salt, sea salt, pepper, garlic powder, onion powder, and nutritional yeast

Chickpea Salad

Do

  1. Chop chickpeas in a food processor until they are course, this takes 15 to 30 seconds depending on your processor. Then place in a mixing bowl.
  2. Shred carrot and celery in food processor then add to the chickpeas.
  3. Add mayo and spices and gently stir until combined.

Serve

I served these in lettuce wraps, but they would be great as sandwiches or on crackers too. It keeps well for a few days and travels well with an icepack to keep it cold.

Fruity Chickpea salad in wrap

Fruity CHICKpea Salad

Ingredients

  • 2 cups cooked and drained chickpeas
  • 1/2 cup grapes, cut in half
  • 1 apple, diced (I used granny smith)
  • 1/4 cup chopped walnuts (OPTIONAL)
  • 1/2 cup vegan mayo (or for a twist use vegan yogurt)
  • dash  of black salt
  • dash of onion powder

Do

  1. Chop chickpeas in a food processor until they are course, this takes 15 to 30 seconds depending on your processor. Then place in a mixing bowl.
  2. Add the remaining ingredients and stir gently until everything is combined.

Serve

I served these in lettuce wraps too but it would be amazing on top of a bed of greens. I also tried the yogurt version and put it in fillo shells for a fun and delicious dessert. You could also eat this in a sandwich or on crackers, it’s very versatile.

You could make your own vegan mayo for a healthier version.

For more inspiration check out my PARTY FOOD board on Pinterest! Or check out my Faux Tuna Salad Recipe! I think you like it.

How would you enjoy these, on a salad, sandwich, or as part of a wrap?

I submitted this recipe to the Virtual Vegan Linky Potluck!

 

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?

Oil-Free Blueberry Muffins

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Try these oil-free Blueberry Muffins to fuel your day. You won’t believe they are missing oil and plant based!

Muffins feel like a treat because they are sweet, but these keep you feeling full and energized like a donut never could. They also travel well and don’t need to be refrigerated. I like to make a batch on Sunday and grab them throughout the week for breakfasts and lunches.

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

What is the Secret to Making Moist Muffins Without Oil?

There are several ingredients in this recipe that keep the muffins moist, including the blueberries. Bananas, plant milk and vanilla help too, but the unexpected secret is applesauce.

Applesauce is a wonderful substitute for oil and butter in any baking recipe. It adds a great deal of moisture without the fat, and I have a secret: There is even a substitute for applesauce if you don’t have any on-hand. You’ll never guess what it is!

Are Fresh or Frozen Blueberries Better for Muffins?

Neither! Both fresh and frozen blueberries are great options for muffins. Frozen blueberries may add a touch more moisture, but it isn’t enough to make a noticeable difference.

I like to stock up when berries when I see them on sale. They don’t last long in my house, no matter if they are fresh or frozen.

How do I Prevent my Muffins from Being Dry?

Surprisingly, dry muffins don’t have anything to do with their ingredients. Muffins become dry when the temperature they are cooked at is too high. This causes cracks on the tops and a dry texture.

To prevent muffins from being dry, use an oven thermometer to check the temperature and adjust it as needed. Also, do not overbake the muffins. Use a timer and stick to the prescribed cooking time.

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

Oil-Free Blueberry Muffins Recipe

Ingredients

  • 1 cup applesauce
  • 1/2 cup turbinado sugar or raw sugar (I’ve used agave with a good result also)
  • 2 extra ripe bananas, mashed (if your bananas are not very ripe, you may need more sugar and liquid)
  • 1 Tbsp plant milk
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 cups whole wheat pastry flour (regular flour or whole wheat flour with a little more liquid can be used also)
  • 1 cup fresh or frozen blueberries
  • 1/2 cup sliced almonds or other nuts (optional)

Instructions

  1. Preheat oven to 350°.
  2. In a large mixing bowl add 1 cup applesauce and 1/2 cup turbinado sugar. Mix with a wooden spoon.
  3. Add the bananas, plant milk and vanilla then mix well.
  4. Add baking soda, salt, and flour. Mix again.
  5. Add optional nuts and gently fold in the blueberries.
  6. Pour into a sprayed pan muffin pan.
  7. Cook for 25 minutes until a tooth pick comes out clean.
  8. Remove from pan once cool.

Serving

These are great with a cup of coffee or even smoothie. I like to make them for brunch or potlucks. They hold up well in a lunch box and don’t need to be refrigerated.

Variations

This recipe can also be made in a loaf pan and baked for 40 minutes or in a jumbo muffin pan and baked for 35 minutes.

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

What are your favorite kind of muffins? Blueberry will always be my favorite but I love almost every kind of muffins!

This recipe is similar to The World’s Best Banana Bread. It travels well, isn’t too sweet, and is oil free. It’s just as good!

More Plant Based Breakfast Recipes

If you like this recipe, you are sure to love these vegan breakfast ideas too:

Oil-Free Blueberry Muffins

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

These Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes

Ingredients

  • 1 cup applesauce
  • 1/2 cup turbinado sugar or raw sugar (I’ve used agave with a good result also)
  • 2 extra ripe bananas, mashed (if your bananas are not very ripe, you may need more sugar and liquid)
  • 1 Tbsp plant milk
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 cups whole wheat pastry flour (regular flour or whole wheat flour with a little more liquid can be used also)
  • 1 cup fresh or frozen blueberries
  • 1/2 cup sliced almonds or other nuts (optional)

Instructions

  1. Preheat oven to 350°.
  2. In a large mixing bowl add 1 cup applesauce and 1/2 cup turbinado sugar. Mix with a wooden spoon.
  3. Add the bananas, plant milk and vanilla then mix well.
  4. Add baking soda, salt, and flour. Mix again.
  5. Add optional nuts and gently fold in the blueberries.
  6. Pour into a sprayed pan muffin pan.
  7. Cook for 25 minutes until a tooth pick comes out clean.
  8. Remove from pan once cool.

Notes

This recipe can also be made in a loaf pan and baked for 40 minutes or in a jumbo muffin pan and baked for 35 minutes.

Did you make this recipe?

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

© Heather Mayes
Category: Bread & Muffin Recipes

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?

Meal Plan Monday: It’s Almost Christmas

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Salad and GF Pasta

Right now I’m sitting on my couch eating chocolate chip cookies. Shh! Don’t tell anyone.

We’ve had more than our fair share of Christmas parties over the last few weeks. Our overly busy schedule has resulted in quite a bit of takeout too. Last week I failed to make a Meal Plan and we definitely paid for it.

nachos (1)

Meal Plan

Breakfast is usually oatmeal with ground flax, chia seeds, walnuts, and maple syrup. I love it! It’s my favorite breakfast right now and my boys love it too. Some mornings we have a quick bowl of cereal or toast with almond butter instead.

Lunch is usually leftovers. I typically have beans and grains already cooked and waiting in the fridge. I pair them with some veggies for an easy lunch. My husband usually has a huge salad for lunch or leftovers with a generous helping of steamed broccoli.

Snacks are usually fruit, green smoothies, and lately chips and salsa. Some friends made us a big batch of delicious homemade salsa. 🙂

Dinner will be eaten out a couple of times this week. I also plan to make Nachos one night, put that salsa to good use! I still have some leftover Chili and baked potatoes from the weekend. I’ve been craving marinara sauce so we may have gluten-free pasta, we don’t eat pasta very often so it will be a treat for the kids. I usually serve it with a giant salad. I’m considering making Brown Rice and Broccoli Casserole if we start to run low on leftovers; I doubt that will happen because it’s pretty full of Mexican food leftovers from a party I co-hosted on Sunday evening. 🙂

I also hope to do a little baking this week. I bought some fresh cranberries for a loaf of cranberry bread. I may even attempt a gluten-free version. I’ve also been playing around with a new chocolate mousse recipe that I’m very excited about.

What are you eating this week? Do you find it’s more difficult to stay on track during the holidays and how so you combat the craziness?