My Plant-Based Family

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

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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!

 

Quinoa-Lentil Tacos

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We eat a lot of Mexican food around here. A few of the first recipes I posted were Lentil Tacos and Quinoa Tacos. Most of the time I prefer a combination of the two. Enter Quinoa-Lentil Tacos.

Quinoa-Lentil Tacos

I made these for some ladies last week and they all wanted the recipe so I guess everyone else loves them as much as we do. We don’t always keep tortillas on hand anymore so we normally eat this on nachos or in a lettuce wrap. I assure you these are great in stuffed burritos too.

It’s easy to throw these together with ingredients that are already cooked. When I make a big batch of quinoa and lentils, I’ll make these when I don’t have a lot of time to cook.

Quinoa-Lentil Tacos

Try using this taco filling on baked potatoes too.

This recipe can be kept warm in the oven or a crockpot until ready to eat. Try Quinoa-Lentil Tacos with Faux Cheese Sauce, Unfried Beans, and Mexican Rice. This recipe is pretty mild since I serve it to company and kids often but I love to spice it up!

If your family is not following a plant-based diet this recipe could be added to your traditional tacos to make them healthier, more filling, and more frugal.

This recipe will make about 4 cups of taco “meat” and you can use about 1/4 cup per taco for a total of 16 tacos give or take a few and about half as many burritos.

Quinoa-Lentil Tacos

This healthy, plant-based taco recipe is both filling and delicious. Choose your favorite ingredients or make it a Taco Bar so everyone can make it their way.

Quinoa-Lentil Tacos
 
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Ingredients
  • 2 c cooked quinoa
  • 2 c cooked brown lentils
  • 1½ tsp garlic powder
  • 1½ tsp onion powder
  • 1½ tsp chili powder
  • 1 tsp cumin
  • 4 oz tomato sauce
  • salt and pepper to taste
  • crushed red pepper (optional more spice)
  • add your favorite taco fixings like lettuce, tomatoes, salsa and tortillas
Instructions
  1. If quinoa and lentils are cold heat in microwave or on stove until warm.
  2. Mix the lentils, quinoa, seasonings and tomato sauce together in a large mixing bowl.
  3. Assemble your tacos with your favorite ingredients.

 

Meal Plan Monday: Under the Weather

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We have been a little under the weather here which you may know if you follow My Plant-Based Family on Facebook. We had a nice little discussion going on this weekend, many people left their favorite tips for beating the flu. While we are mostly better we will stay quarantined as much as possible, especially the kids. My husband and boys were hardest hit by illness, I’m hopeful that I wont get as sick as them, but I do have some cold symptoms.

Since I’m not really sure how we will be feeling I’m not making a formal Meal Plan but I’ll share a little of what we will be eating.

Meal Plan

Breakfast will likely be oatmeal, toast, and fruit or some combination of those. I’ve been feeding my boys a pint of blueberries a day, they love them.

Lunch will likely be leftovers as we have quite a bit. Two new delicious soups, nachos, hummus and veggie sandwiches, beans, and Chickpea Salad (I’ll post this recipe this week).

Snacks will be fruit and veggies. I’m trying to keep things easy.

Dinner will be a lot of soups. They are so easy you really should be making them too. We have a ton of broccoli we need to eat so I foresee Potato and Broccoli Soup, Taco Soup, and probably a Chickpea (GF)Noodle Soup. I may work in some more interesting meals if we are all feeling better later this week. We have so many leftovers though I’m not worried about cooking much.

There are a lot of great things about this Meal Plan; its frugal, it’s easy, it’s gluten-free, and it will be very nourishing as we recover. I’m so happy I made a new batch of my Dry Broth Mix last week. It will come in very handy. I have a lot of basic ingredients ready in the refrigerator including: pinto beans, lentils, quinoa, chickpeas, and plenty of fresh fruit and veggies.

What is your favorite thing to eat when recovering from illness?

 

Faux Cheese Sauce

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faux cheese and pico

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. After a few months we no longer craved the cheese, or faux cheese and rarely made it. It was just an extra step that we usually forgot.

I love making faux cheese sauce for plant-based newbies. They are usually really missing their dairy and this really hits the spot. We don’t love it by itself but it’s great as part of the dish, I also don’t like tomatoes much by them selves but love salsa and tomato based sauces.

Faux Cheese Sauce

Faux Cheese Sauce (Gluten-Free and Vegan)

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.

Do

  1. In a medium sauce pan add all dry ingredients and place on medium heat.
  2. Stir with a wisk 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 wisk often.
  4. Once sauce becomes thick remove from heat and let cool for a few minutes.

Serve

I like this drizzled over potatoes, broccoli, mixed into a casserole, or best yet on nachos. Unlike other recipes I’ve tried this one stays pretty fluid and is versatile enough to use in a number of different recipes. I’ll have more recipes coming using this sauce next month. 🙂

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?

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?