My Plant-Based Family

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

Dairy Free

Meal Plan Monday: A Whole New World

by 8 Comments

If you think this is your typical Meal Plan Monday you would be wrong, very wrong.

Last Friday we got the results back for my 2 year olds allergy test. I’ll give more details another time because there are way too many to discuss today. Meal Planning is now more important that ever, I have to be prepared, especially while I get a handle on all of these changes.

faux cheese and pico

Breakfast

I usually opt for quick meals in the morning. Most of these will be made ahead of time.

Lunch

We like quick lunches too!

  • Sunbutter and fruit sandwiches
  • Gluten-free noodles with red sauce or faux cheese sauce
  • Baked Potatoes with steamed broccoli
  • Gluten-free Pasta & Veggie Salad

Snacks

  • Smoothies
  • Apples with Sunbutter
  • Tortilla Chips with salsa, guacamole and faux cheese sauce
  • gluten-free muffins

Dinner

Have you noticed any of our typical staples missing?

shepherd pie VVP

Speaking of missing, if you missed this weekends Virtual Vegan Potluck check it out. I “brought” this Lentil based Shepherd’s Pie that is gluten-free, soy-free and vegan. It also happens to be delicious!

 

Sweet & Tangy Salad Dressing (oil-free)

by 47 Comments

A sweet and tangy salad dressing is the secret to getting my kids (and myself) to eat mounds of greens. This recipe is oil-free, simple and versatile for a variety of uses.

I make this salad dressing with pantry staples so it’s inexpensive and lasts a long time. Did I mention it’s oil-free, gluten-free and vegan? This is a recipe you can feel good about serving and eating.

Easy Tangy Salad Dressing

When I say this dressing is easy, I mean it! Just throw everything in a blender for a few seconds, and it comes out perfect every time. You can’t mess it up.

Of course you can add the sweet and tangy dressing to a traditional green salad, but don’t be afraid to get creative. It is a great addition to wraps, noodles and grain salads too.

Best Tangy Dressing

As the name suggests, the flavors in this dressing are both sweet and tangy. You can adjust the ingredients to suit individual preferences, but my family loves the balance of the original recipe.

Balancing the opposing flavors also makes it easier to accommodate all kinds of dishes from salads to grains to noodles. It truly goes with everything!

How to Make Sweet & Tangy Salad Dressing

Ingredients

  • 3 Tbsp apple cider vinegar
  • 3 Tbsp maple syrup or agave nectar
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried parsley
  • 1/8 tsp dried paprika
  • 1/4 tsp dried dill
  • 1/2 tsp Italian seasoning
  • 2 oz water
  • 1/4 tsp xantham gum

Instructions

Add all ingredients and blend in a blender for a few seconds. Allow the dressing to rest before using to give it time to thicken. Told you it was easy!

Serving Suggestions

I love this dressing on a big salad or a wrap. It is also fantastic in noodle or grain salads. My boys (2 and 4) LOVE it. They beg for salad and salad dressing. It also makes a great dip for cut up veggies.

Storage

Store any leftovers in the jar or another airtight container and refrigerate.

The spices settle at the bottom of the jar, so shake before pouring and serving again.

More Plant Based Salad Dressings

If you like this sweet and tangy salad dressing, you’ll love these recipes too:

Yield: 1/2 cup

Sweet & Tangy Salad Dressing

Sweet & Tangy Salad Dressing

This plant based, sweet and tangy salad dressing will have everyone eating their veggies.

Prep Time 5 minutes
Additional Time 3 minutes
Total Time 3 minutes

Ingredients

  • 3 Tbsp apple cider vinegar
  • 3 Tbsp maple syrup or agave nectar
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried parsley
  • 1/8 tsp dried paprika
  • 1/4 tsp dried dill
  • 1/2 tsp Italian seasoning
  • 2 oz water
  • 1/4 tsp xanthan gum

Instructions

    1. Add all ingredients and blend in a blender for a few seconds.
    2. Allow the dressing to rest before using to give it time to thicken. 

Notes

  • Serve on a bed of greens, wrap, noodle or grain salad.
  • Refrigerate any leftovers in an airtight container.

Did you make this recipe?

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

© Holly Yzquierdo

 

Plant-Based Brownies

by 54 Comments

Who doesn’t love sinking their teeth into a rich, decadent brownie? It’s the perfect treat offering a blend of chocolate goodness and fudgy texture. But plant-based brownies?? You’ll never taste the difference!

Plant-Based Brownies

With no dairy or eggs in sight, these brownies are great for individuals with dairy allergies, lactose intolerance, or those following a vegan lifestyle. Plus, they’re naturally gluten-free, making them suitable for a wide range of dietary preferences.

Plant-based brownies are proof that you don’t have to compromise on taste or texture to enjoy dessert.

What are Vegan Brownies Made of?

Traditional brownie recipes often rely on butter, eggs, and refined sugars for their irresistible flavor and texture. These ingredients are a source of concern for those following a vegan or plant-based diet. Enter my secret ingredient: Sweet potatoes!

Plant-Based Brownies

Sweet Potato Brownies

This recipe calls for 2/3 cup of cooked, pureed sweet potatoes. I like to cook the sweet potatoes in my Instant Pot for convenience, but you could bake them in the oven.

Once they are soft, you can mash them with a fork, but you may notice some tiny orange bits in your brownies. If you blend them in a blender or food processor until they are creamy, you won’t see the sweet potatoes at all in your final treat.

We always use Enjoy Life Foods Chocolate Chips. Either the mini chips, semi sweet chips or chocolate chunks all work equally well. 

Plant-Based Brownies Recipe

Ingredients

Instructions

Step 1 – Preheat

Preheat oven to 350° and lightly spray an 8×8 pan. (This recipe doubles wonderfully, just use a 9×15 pan.)

Step 2 – Mix

Put all of the ingredients except chocolate chips in a large mixing bowl. Stir until everything is mixed well adding more plant milk if needed.

Step 3 – Fold

Fold in chocolate chips reserving a few spoonful’s. Spread the batter smooth and sprinkle the reserved chocolate chips on top.

Step 4 – Bake

Bake for 35 to 40 minutes. An inserted toothpick will not come out clean.

Step 5 – Cut

Allow these brownies to cool before cutting. I like to serve them with a plant-based milk and fruit to cut the sweetness.

Storage

Any leftover brownies can be stored in an airtight container at room temperature. Unlike most gluten-free baked goods these taste great the next day!

Alternative Ingredients

I’m out of applesauce, what can I use?

Use a pureed apple, pear, peach or other similar fruit. See this post about substituting applesauce for more suggestions. 

What can I use instead of cane sugar?

You can use your favorite sweetener! I’ve used turbinado sugar for years. Lately we have switched to organic cane sugar. Coconut sugar works great too.

That’s a lot of sugar, can I use less?

Absolutely! I recommend using half. This recipe is really sweet, which we love, but it’s too sweet for some. You can also try using maple syrup, date paste or your favorite sugar. If using a liquid form of sugar, you may need to decrease the amount of plant-based milk you use.

Can I use something other than Sweet Potato?

Yes, you can substitute pureed pumpkin in place of the sweet potato. You could also try pureed squash or zucchini but I haven’t personally tried them.

More Plant-Based Desserts

If you like this recipe, you’ll love these other plant-based desserts:

Yield: 9 Brownies

Plant-Based Brownies

Plant-Based Brownies

Gluten-free, oil-free, dairy-free, Plant-Based Brownies! These delicious brownies are sweet and gooey. Your whole family will love this plant-based dessert.

Prep Time 10 minutes
Cook Time 40 minutes
Additional Time 10 minutes
Total Time 1 hour

Ingredients

  • 1/4 cup unsweetened applesauce
  • 2/3 cup cocoa powder
  • 1/2 cup Bob’s Red Mill Cup for Cup Gluten-Free Flour
  • 1/4 tsp sea salt
  • 1/4 tsp baking powder
  • 1/2 cup organic cane sugar
  • 2/3 cup pureed cooked sweet potatoes
  • 1 1/2 tsp vanilla
  • 1/2 cup plant-based milk, I use rice milk
  • 1/2 cup vegan chocolate chips

Instructions

  1. Preheat oven to 350° and lightly spray an 8×8 pan or use parchment paper. (This recipe doubles wonderfully, just use a 9×15 pan.)
  2. Put all of the ingredients except chocolate chips in a large mixing bowl. Stir until everything is mixed well.
  3. Fold in chocolate chips reserving a few spoonful’s. Spread the batter smooth and sprinkle the reserved chocolate chips on top.
  4. Bake for 35 to 40 minutes, toothpick will not come out clean.

Notes

Allow these brownies to cool before cutting if at all possible. They can be stored in an air tight container at room temperature but you probably wont have leftovers unless you make a double batch.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Dessert

Meal Plan Monday: How Are Those Resolutions?

by Leave a Comment

It has been three months since many of you made New Year’s resolutions to eat healthier, exercise more, or some other brand of self-improvement. I never make resolutions, I know myself well enough to know that a “new year” isn’t enough to push me to make a lasting change. If resolutions work for you that is awesome. I do make goals for myself, but I feel like resolutions just kind of set me up for failure.

If you made resolutions how are you hanging in there? If you have struggled to eat healthy be encouraged, spring is here (in some places) which will mean more fresh produce that is less expensive. Warmer temperatures will make it easier to get outside and get moving.

Today’s Meal Plan will be Resolution worthy; inexpensive produce, quick cooking to make time for play, and “lite” enough so you can still get moving. If you need a little more inspiration tomorrow I’ll be interviewing author Sid Garza-Hillman and giving away a copy of his book Approaching the Natural: A Health Manifesto.

ApproachNatural_CVRweb-184x300

Meal Plan

Breakfast is usually oatmeal but I think it will take a backseat this week in favor of quinoa. Cooked quinoa, almond milk, chia seeds and fresh fruit. I bought strawberries on sale recently. We may have nut butter and fruit toast on a busy day. I’m not a big proponent of smoothies, I don’t think they are right for everyone but they are a great way for my kids to get more than their fair share of greens and they love them. Our typical smoothie contains half a blender of spinach, 1-2 oranges, 2 bananas, and any other fruit with some almond milk.

Lunch is usually quick and easy food, occasionally I’ll serve pasta but not often. It takes a little bit of forethought and I usually wait until the last minute. Thankfully my kids prefer sandwiches to just about anything else, if they don’t eat it all I let them finish it after nap. They love baked sweet potatoes (so does my husband) and will eat them plain. I usually opt for a mix of beans and grains with leftover veggies but I’ll have a peanut butter and apple sandwich when the need arises. My husband takes leftovers, assuming they are healthy, are a great way to have a healthy lunch and save money but not eating out or wasting food.

Snacks are big part of my day, my kids always want to eat. We usually stick to fruit and veggies, I feel like they can eat a lot of those without it ruining their next meal. Some days they get a handful of walnuts or leftover muffins for snack. My husband takes several pieces of fruit and a large container of chopped carrots and broccoli along with spinach leaves for a snack.

Dinner is planned much better than the rest of the meals. It often requires more planning, like soaking or cooking beans or cooking grains that may take a little longer. If you are short on time using a crockpot is a great solution, I prefer to just cook several large batches of beans and grains at the same time for reheating later. Last week I planned Grilled Avocado and Veggie Wraps/Tacos but had to delay those because the avocados took a week to ripen. We will be having those tonight! Leftovers will be delicious on a bed of cilantro rice. I’m also developing a new recipe that I hope to introduce soon, it has a lentil base. I think it will speak to the heart of my fellow lentil lovers. Taco Salad using mixed greens, my recipe for Quinoa-Lentil Tacos, fresh salsa (or diced tomatoes, onions, jalapenos, garlic and lime), corn, a variety of beans and fresh avocado makes a very filling and delicious meal. I’m also craving roasted (using broth) potatoes, broccoli, onions and garlic. Seem like this will be an easy one pan meal. Toward the end of the week I’ll make a pot of soup to use up random veggies that haven’t been eaten yet. I did this last week and came up with the best soup I’ve ever eaten. My husband didn’t even get a taste. I only plan on cooking about 4 big meals but I’ll supplement with beans and grains. I can also whip up a quick stir fry at a moments notice.

Did you make New Year’s resolutions? Have you done a good job of keeping them?

 

Savory Breakfast Muffins

by 7 Comments

I love the simplicity of grabbing a muffin or two on the way out the door. My problem with most muffins is that they are basically a sweet treat with little substance to fuel my day. If you feel the same way allow me to introduce you to a new friend of mine, Savory Breakfast Muffins.

Savory Breakfast Muffin

This recipe has a whole wheat and a gluten-free option and can easily be adapted to accommodate your favorite flavors or dietary needs. Use 2 cups of whole wheat flour or whole wheat pastry flour instead of the gluten-free flours and xanthum gum. I’ve also used a premade baking mix but I prefer to mix my own flours, it will taste great if you choose that route.

These muffins have been enjoyed by over a dozen people. In my most recent batch I substituted 1 tsp of crushed red pepper instead of the jalapeno for an even spicier result. I also marinate the mushrooms in equal parts (1-2 Tbsp) of liquid smoke, Worcestershire sauce, and Braggs Liquid Aminos. If you are avoiding soy you can use equal parts of liquid smoke and water, just read your labels. The marinated mushrooms lead many people to think these contain meat. Don’t let the long ingredient list intimidate you, this is well worth it.

Savory Breakfast Muffins

Ingredients

  • 1 cup brown rice flour
  • 1/2 cup sorghum flour
  • 1/2 cup tapioca flour
  • 1 tsp xanthum gum
  • 1/4 cup nutritional yeast
  • 1 tsp salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 cup baked potato, diced
  • 1/4 cup onion, diced
  • 1/4 cup bell pepper, diced
  • 1/2 cup mushrooms, diced
  • 1/4 cup jalapeno, diced (or 1 tsp crushed red pepper)
  • 1 3/4 cup rice milk (if making whole wheat version start with 1 cup milk and increase as needed)

Do

  1. Preheat oven to 350° and lightly spray muffin pan.
  2. In a large bowl mix all of the dry ingredients, then add the veggies, lastly the plant milk.
  3. Stir until well mixed adding more milk if necessary.
  4. Scoop batter into muffin pan, I like to fill them most of the way up.
  5. Bake for 24 minutes until an inserted toothpick comes out clean.
  6. Let cool for 10 minutes before removing from muffin pan.

Serve

This recipe makes 10 muffins. I’ve served this at Healthy Cravings and at a women’s bible study. They are easy to eat on the go, are not messy (crumbly) and taste great warmed or at room temperature. If you are serving brunch and need a dish that can be made ahead these are perfect. I plan to make this recipe in a loaf pan soon.

This recipe was shared at Gluten-Free Fridays hosted at Vegetarian Mamma.

Meal Plan Monday: I’m Feeling Inspired

by Leave a Comment

Portobello Fajita's

I’m not sure of the exact catalyst but I’m inspired. After a long spell of feeling a little blah in the kitchen I’m ready do a little more cooking and some better eating. I also have a lot of new projects and recipe ideas in the works.

Normally I love to brag about the weather here in Arizona but after seeing pictures on Facebook from friends across the country who are covered in snow I can only sigh for you. I got my first sun burn of the year this weekend but if it is any consolation my electricity bill will be quadrupled in a few months when the temperature is over 100° for months. If you want to come visit me now is the time, hurry space is limited.

Meal Plan

Breakfast will be a little different this week. We are still eating the leftovers from Healthy Cravings. I’ll post a recap soon but we are still working on Breakfast Burritos, oatmeal, and Breakfast Quinoa.

Lunch will hopefully be leftovers if I plan well. I also like soup and sandwich (or even salad) combo’s for lunch. These may be a good option for anyone taking a lunch to work. Burritos are easy to transport as well and we just happen to have Mexican Bean and Rice Casserole that is fantastic wrapped in a tortilla or put on top of a baked potato. My boys prefer sandwiches and get incredibly happy anytime bread is involved. They seem to be a little pickier lately but I’m hoping it passes soon.

Snacks are usually fruit or even fruit parfaits but I’m working on a few new recipes that will probably make an appearance here, oatmeal raisin cookies are in the lineup. I’m sure the majority of our snacks will be apples and oranges.

Dinner is where my excitement lies. I bought a pack of avocados and I am dreaming of all the ways to use them. I’m also planning to start using the grill again, oh yes, it is time. Portobello Fajitas paired with Mexican Rice and Unfried Beans are a great combination and worthy of company although we don’t have any coming. A few of the new things I’m working on include Grilled Avocado and Veggie Wraps with black beans and cilantro-lime rice. I also have a new sauce recipe that received a great review from my husband last night. I’m still tweaking it but we will have it again on Baked Potatoes and Steamed Broccoli or maybe over a rice dish.

For more dinner ideas check out the Recipe Page.

Are you experiencing grilling weather or soup weather? No matter where you are I hope you are feeling inspired to cook and eat well!