My Plant-Based Family

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

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Meal Plan Monday: Happy Earth Day

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Happy Earth Day and welcome to Meal Plan Monday!

I’m not sure if you’ve noticed but there is a tab on the Menu labeled “Meal Plans” that has every meal plan from 2012 and 2013 archived. This may be exceptionally helpful for those of you interested in Plant-Based eating but aren’t quite sure what to actually eat. I plan our meals using seasonal produce to if you live in a different area you may need to make some substitutions.

I usually keep it simple, I don’t have a lot of time for difficult or exotic meals. I make those on some occasions but we strive to eat simply, whole, plant foods as much as possible. Most of our meals are gluten-free to accommodate my little man, others are easily adapted.

Meal Plan

Breakfast

Right now I’m craving pancakes so we may have those soon. More than likely it will be for lunch instead of breakfast but I wanted to put it in the Breakfast category. We are big oatmeal fans here. My boys love oatmeal; we usually eat it with chia seeds, walnuts, cinnamon and fruit. I also like savory breakfast and enjoy Breakfast Tacos or Breakfast Stir-frys. If we are in a big hurry we will eat toast with nut butter and fruit.

Lunch

While I prefer leftovers for lunch my boys prefer sandwiches. You’d think I was making them something really special; at least sandwiches are easy. We often have an assortment of beans and grains I can mix together for quick meals. My boys LOVE baked sweet potatoes. My husband takes the previous nights dinner to work for lunch. Right now I have leftover Taco Soup, Chinese food, Broccoli and Brown Rice Casserole, and Shepherds Pie in single serve containers ready to go.

Snacks

My kids usually have mid morning and a mid afternoon snack. Most of the time it is fruit or a handful of walnuts although sometimes I’ll give them muffins or some other baked goods. They love smoothies but are equally as happy with raw spinach leaves dipped in homemade salad dressing.

Dinner

I plan dinners around our schedule and based on the price of seasonal foods. This week I bought a pineapple so it may be used in a pineapple salsa served on top of a Black Beans and Cilantro Rice Bowl or in a Chickpea-Quinoa Stir Fry or maybe even both. My kids would happily eat the whole pineapple in one sitting but I like to be more intentional so we can enjoy it at multiple meals. Easy Mexican Rice and Bean Casserole is a family and reader favorite! I let my kids eat it in a bowl but I prefer it in a burrito with homemade pico de gallo and guacamole. It is easy to make and inexpensive because it uses pantry staples. Once my garden is producing I’ll be able to make the salsa without going to the store. I didn’t make the Portobello Steaks I had planned last week so I hope to make them this week. I’ll use this Mushroom Marinade and serve them with Dirty Mashed Potatoes and green beans. On a side note a friend gave me a giant bag of frozen organic green beans so let me know if you have any suggestions for them.

I’m still experimenting with a few new recipes too but I’ll keep those to my self for now. 🙂

What do you have planned this week? Any delicious meals?

 

Meal Plan Monday: Fully Stocked

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Quinoa-Lentil Tacos

This week my refrigerator and pantry are fully stocked. Even better, I have a variety or beans and grains already cooked and very little processed junk in the house. This makes meal planning easy, I could make any of our favorites fairly easily. The truth is, I like the challenge of making delicious meals when we only a few things left. When we are running low on our go-to ingredients my husband will want to go to the store to replace them but sometimes I try to wait it out just a little longer. Some of the best recipes are created out of scarcity, rather than plenty.

Breakfast Quinoa

Meal Plan

Breakfast this week will rely on potatoes. I have 5 large baked potatoes in the refrigerator. Breakfast Tacos or Burritos and Gluten-free Savory Breakfast Muffins both rely on potatoes and taste great as leftovers. We may have oatmeal or Breakfast Quinoa with fresh strawberries as well.

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Lunch will be a variety of Bean and Grain Bowls. Black Beans & Quinoa or Pinto Beans & Rice topped with salsa or a combination of fresh tomatoes, onions, peppers and avocado. Baked Potatoes topped with beans & greens and a little nutritional yeast can really hit the spot. All of these easy combinations that can be packed up and reheated at lunch time. Fully loaded salads, like this BBQ Chickpea Salad, are another good option if you have the time, it always takes me a long time to eat salads. When I put it in a wrap I can eat it much quicker. Sandwiches are also a quick and easy standby.

Snacks can be as simple as a hand full of walnuts and apple slices or slightly more time consuming like a yogurt (non-dairy) parfait. We also like green smoothies occasionally for snack. I am most satisfied by apples dipped in peanut butter, it gives me a jolt of energy, tastes great, and is quick and easy. I use almond butter for my youngest who has a peanut allergy.

Broccoli and Brown Rice Casserole

Dinner is still a little up in the air this week. We have a dinner/celebration we are attending on Friday and I have the privilege of helping with a small part of it. There will be a few people attending with allergies or other food restrictions and I’m providing some of the food. I’m so excited! I’m still waiting on the final count.

On the home front, my husband has requested Broccoli and Brown Rice Casserole; this is an easy recipe and a family favorite (and we always have leftovers). To take advantage of this perfect grilling weather I’m thinking about Portobello Steaks (using this Mushroom Marinade), Dirty Mashed Potatoes, and green beans. Taco salad or burritos using Quinoa-Lentil Taco “Meat” along with fresh salsa, beans and avocado is one of my favorite combinations. I may even use fresh cilantro from my garden. The leftovers can be stuffed into peppers and baked or grilled. Lastly, I may make a pot of soup or chili before it is too hot; they all look so good I’m having a hard time deciding.  I usually make soup toward the end of the week when I want to use up random veggies and clear our the fridge.

I don’t normally write about dessert but this girl is in need of some chocolate. I also have a few dessert type recipes I’m experimenting with. I’ll share any progress on Facebook.

What are you eating this week? Are your supplies fully stocked? Any My Plant-Based Family recipes?

Meal Plan Monday: How Are Those Resolutions?

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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.

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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

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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.

FAQ’s: Oats

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Occasionally I like to post questions here that I get asked through email or Facebook. Today I’ll be discussing oats. Feel free to share your opinion in the comments.
Nutty Apple Cinnamon oatmeal
Easy & Inexpensive
We typically buy whole grain rolled oats, occasionally I’ll buy steel cut oats. I no longer buy the instant oats. The rolled oats are less processed but can easily be whizzed through a food processor for an instant oat effect. It took a little while to get used to them but now they are my favorite. I felt like I was fueled longer when I ate the rolled opposed to the 1 minute instant. Still the instant are better than the little packages and most breakfast cereals. Oats are also inexpensive, I talk more about their cost efficiency here.
Quick
If time is of concern the rolled oats can be made pretty quickly too. I make them in the microwave most mornings. You need a big bowl, not a typically cereal/soup bowl. I use a serving bowl. I don’t measure but just pour in enough for a few servings including water then microwave for 2 minutes. I stir then cook 1 more minute. It is usually perfect. It may take some practice but it is quick, easy, and inexpensive. If you think microwaves are evil, which I understand, they can be easily cooked on the stove.
Healthy
One cup of cooked oatmeal contains 307 calories, 5 grams of fat, 8 grams dietary fiber, and 11 grams of protein. When my family eats oatmeal we are less likely to make poor food choices a few hours later. My kids have evolved to favor oatmeal (even unsweetened) instead of cereal. They always ask for “sprinkles” which are really just chia seeds and walnuts.
The Gluten Issue
Oats are naturally gluten-free but are usually processed on the same equipment as grains that do contain gluten. Most oats are cross-contaminated with gluten. If you have a gluten sensitivity or allergy you can buy gluten-free oats that are processed and packaged in a dedicated gluten-free facility. Gluten-free oats will cost a lot more than oats that are from a regular facility.
Apple Cinnamon Pancakes
Do you eat oats or oatmeal? I can’t imagine an easier meal that is less expensive and healthier than oatmeal. At the next Healthy Cravings I’m going to have an Oatmeal Buffet with as many toppings and add-ins as I can imagine. What is your favorite way to eat oats?

Meal Plan Monday: Trying New Dinner Recipes

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Breakfast Tacos
Breakfast Tacos

We really enjoyed last week’s Soup Week. It was probably the most delicious week we have had in a while.

We didn’t do our normal weekly grocery trip this weekend, I’m sure we will have to go at some point this week but my hope is it use up odds and ends to save a little money and avoid another shopping trip. We will have to run out for more fruit. We are down to two bunches of bananas, a dozen apples, and 2 oranges along with a few other splurge items. That wont last long around here.

Meal Plan

Breakfast will be a little different this week. We normally have oatmeal most days but we are almost out so I’ll be mixing it up a bit. We will probably have pancakes, baked sweet potatoes, Breakfast Quinoa, and maybe even cereal.

Lunch will be leftovers most days. My kids like almond butter sandwiches a lot, I usually serve them with sliced apples. I’ve been craving salads since the last Healthy Cravings so I may have a few gargantuan Italian salads. I may even make a pot of soup too to use up the veggies I don’t really like eating plain, like celery.

Snack is usually fruit. Apples, bananas, and oranges are typically available but right now I also have a lovely pineapple and blueberries. We may have smoothies too because I have a big bag of kale.

Dinner may be a little tougher without making a trip to the store. I love breakfast for dinner. Last week I made Breakfast Tacos for a potluck and everyone loved them. I’ve been daydreaming about those tacos ever since. I’d love to do a Chickpea-Quinoa Stir Fry too, maybe even add a little of that pineapple. I’m in the beginning stages of coming up with a sautéed mushroom and lentil dish, I’m still trying to decided what I want to serve it over, maybe potatoes or rice but I’d really like a more interesting (and GF) option. If I really get creative we may have homemade GF pizza. I haven’t made gluten-free pizza before but I’d like to give it a try soon. I have a medium-sized pot of beans soaking now so I’ll be making something with those as well.

If these new recipes turn out I’ll be sharing them, if not…well just forget I mentioned it.

What are you eating this week? I like trying new things and mixing and matching different ingredients I think (hope) will taste good together. During the day I’m content with eating the same thing most days but in the evening I want variety. What about you?