My Plant-Based Family

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

gluten free

Quinoa “Taco Meat”

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So we all know I’m not really talking about meat here but after all of the press about pink slime I don’t want to us the works “taco filling” because that sounds too much like filler, BLECK! 

I’m talking about seasoning up nutrient dense quinoa. If you’ve read my blog for long you know I’m a fan of quinoa. I buy a big bag at Costco for under $10. I like to use it anywhere someone would typically use ground beef so, burgers, tacos, nacho’s, and my husband LOVES it with cinnamon for breakfast (think oatmeal style). I’ve also used it in place of rice or other grains. It is also a gluten free food for those so inclined.

Quinoa “Taco Meat”

Ingredients

  • 2 cups cooked quinoa
  • 1 tsp salt
  • 1 tsp granulated onion
  • 1 tsp granulated garlic
  • 1 tsp chili powder
  • 1/2 tsp cumin 
  • 1/2 tsp black pepper
  • 1/4 cup tomato sauce

Do

  1. Stir all seasonings into quinoa. We like a lot of spice so feel free to pair this down if you’re not crazy about a lot of seasoning. 
  2. Stir in tomato sauce, I happened to be out so I used about 2 tsp of tomato paste and a little water. 
  3. If seasonings are not mixing well add a little water or veggie broth. 

Serve

Last night we had this on Nachos and my three teenagers, or as I usually say teenyboppers, loved it. Other places to eat this would obviously be tacos, burritos, and taco salads. I think for lunch I’ll have some on a baked potato as inspired by Laura’s Taco Potatoes over at Heavenly Homemakers. Of course her recipe has meat but I was still inspired, especially since I still have some fresh salsa and pinto beans to add to my hot potato.

Another favorite way to make this is to mix it 1:1 with cooked lentils. I love lentils in place of tradition ground beef recipes. I was planning on cooking it that way last night but alas I forgot to cook the lentils. I know they cook very quickly but since my big kids are here I’d rather visit than cook (or have an extra pan to wash).

Do you eat quinoa? What is your favorite way to eat it? Since we love Mexican food almost any new thing I try has Mexican flare, I know I should branch out but it’s hard to resist those familiar spices.

Refried Beans???

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Refried beans, well not exactly, unfried beans, beans sans grease (lard or extra fat). Let’s just call them unfried beans.

Oil-Free Refried Beans

When my husband and I first got together he did all of the cooking. He taught me how to cook Mexican food and when he would make refried beans he would put a little oil in the pan then add the cooked beans then smash them with a potato masher. Once I started doing all of the cooking I omitted the oil. He didn’t notice unless I would say something. I then got lazier and would just put the cooked beans into my Magic Bullet to save all of the work of mashing them.

Oil-Free Refried Beans

Now that I have a food processor I have a super simple recipe for Refried, er Unfried Beans.

Unfried Beans

Ingredients

  • 2 cups cooked pinto beans (black beans would work too)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp chili powder
  • 1 tsp salt
  • small amounts of water
  • hot sauce (optional)

Do

  1. Add cooked beans and all of the spices to the food processor and process.
  2. Add small amounts of water until the desired consistency is reached.
  3. Taste and add more seasonings if desired.

Serve

These beans were really good. I’d even say they rival any canned refried beans that are seasoned. They were quick and easy. This was the perfect amount of beans for my husband and my nachos. If you are making bean burritos or just beans to accompany something else make more, this recipe is easy to double or triple.

Did you know that beans and unfried beans freeze well? You can make a big batch then package the whole beans into smaller serving sizes to freeze for later. I like to use a quart size freezer bag because I can lay it flat. I’ve also made large amounts of unfried beans to use when we had company stay with us. They could make nacho’s, burritos, or a host of other things quickly.

Do you cook your beans? You will save a lot of money if you do. Read my post on “Plan for Success” if this is uncharted territory for you, in it, I detail how to cook beans.

Also, check out my Unfried Black Bean recipe!

 

Progress Report: Unprocessed Challenge

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This week I’ve been only eating unprocessed food. I’ve enjoyed some really good food but I’ve also let a bad attitude get in the way a few times.

I miss my toast. I decided not to eat bread at all, even my sprouted grain bread, because I was eating it way too often. It would find its way into breakfast, lunch, snack and dessert some days.

Eating processed food was really more of a habit than hunger. When I’d give my son a handful of animal crackers I’d normally eat a few too but not this week.

A few things that helped…

  • Having food already cooked and ready to eat.
  • Cutting fresh fruit and veggies for easy snacking.
  • Hummus!
  • Supportive husband and friends, and public accountability.
  • Cooking delicious food so you don’t feel deprived.

So what have I been eating this week…

If you remember on the weekend I cooked black beans and quinoa. I heated them up together in a bowl and added chili powder, garlic powder, salt, pepper, cumin, and onion powder. I laid them on a bed of greens, added salsa and mashed up half and avocado. A few squirts of lime juice and it was delicious! It reminded me of a salad from Chipotle. When I mention eating a bean and grain bowl this is what it is like sans greens. I love it with tortilla chips but not this week, roasted corn would be amazing in this.

Yesterday I cooked Minestrone Soup, one of my husbands favorites. I changed teh recipe a bit but we didn’t miss any thing I left out. I competely forgot about the green beans, too bad a have some in the freezer ready to go. I left out the noodles and veggie broth since they are both processed. The soup simmered for hours and tasted great. There was hardly enough left for my husband to take to work. Maybe if I wouldn’t “quality” check so often there would have been more. 😉

Fresh veggies and Jalapeno Hummus! Easy, delicious, unprocessed!

Smoothies! Who doesn’t love smoothies? We have been eating these for our after dinner snack/dessert. My husbands favorite this week was made with frozen bananas, frozen cherries, and a little almond milk. I like frozen banana, a few frozen cherries, a little peanut butter, a little cocoa powder and almond milk. You can make them with whatever you have, for a tropical flavor add frozen mango and/or pineapple.

Earlier this week I ate leftover Enchilada Soup. This time I made it with millet instead of rice. It was tasty.

There are really a lot of options when it comes to eating unprocessed. Some recipes can be slightly adjusted to become unprocessed. A few other things to consider are…

The Best Chili Ever
The Happy Potato
Avocado Chocolate Mousse, if made with date paste it becomes unprocessed
Stir Fry

How have you been doing? Is it difficult for you to stick with it? Do you have any tips or recipes for the rest of us? Leave a comment below and encourage someone else with your journey.

Did you know that My Plant Based Family is on Facebook? To hear more about what’s going on in my kitchen check it out.

Meal Plan Monday

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Last weeks meal plan did not work out. We ended up changing plans on several days. I only made the Italian Bake and the Veggie Pot Pie, they were both delicious but I felt like I didn’t cook enough or have near enough leftovers to eat for lunch.

This week will be a different kind of week too so I plan to take it easy on the meal plan, plus I haven’t done my normal “mega veggie buy” at the store yet.

Dinner Meal Plan

Monday: Homemade Veggie Pizza

Tuesday: Special Valentine’s Day Fare that will include Gluten Free Apple Muffins and Gluten Free Chocolate Mousse.

Wednesday: Bean Burritos

Thursday:Enchilada Soup, a.k.a Soup of Awesomeness

Friday: Baked Sweet Potatoes for the kids, dinner out for the parents (hopefully)

This weekend my husband and I notice that The Engine 2 Kitchen Rescue was available streaming on Netflix. I’d really wanted to see this movie for a while as I’m a big fan of Fork’s Over Knives. We watched it and realized how we have let a lot of processed food back into our diet. It’s amazing how sneakily it creeps back in. So next week we are going to challenge ourselves to go unprocessed. It wont work for us this week and we want to be fully prepared so this week we will finish off some of the processed food and be ready for next week.

Do you want to join us? I’ll talk more about it this week but I’d like to challenge you to  go unprocessed next Monday through Friday. If you are having trouble losing weight this could really help, have I piqued your interest yet? You can bet that the Minestrone Soup will make an appearance in unprocessed week.

Leave a comment if you plan to join us. If you’re a blogger and want to blog about it next week I’ll include your blog in all of next weeks post. 

Italian Bake

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When I did the grocery shopping over the weekend I bought an eggplant. One of the great thing about a plant-based diet is there are a lot of plants out there to try. I have only had eggplant one other time so when I saw it was on sale I decided to buy it.

Then I had to decide what to make that would be dairy free. I thought about all kinds of Italian dishes then decided to just wing it as usual. While grocery shopping I also saw and bought some Daiya faux cheese to try, more on that later.

I didn’t taste test this before dinner. I wasn’t sure how it would turn out so I didn’t take a picture. The picture below if of it re-heated this morning (for breakfast). I cooked/streamed all of the ingredients separately and put them in a casserole dish but next time I’ll make this a one pan meal. I’ll include directions for both below.

Ingredients

  • cooked noodles, I used spirals whole grain noodles but you can use gluten free noodles
  • eggplant, peeled, roasted and chopped
  • chopped, steamed kale
  • chopped, steamed broccoli
  • chopped, steamed red bell pepper
  • 1 jar pasta sauce
  • a few dashes of garlic powder and onion powder
  • Daiya faux cheese (optional)

Do

  1. Layer all ingredients in an oven safe dish.
  2. Heat for 20 minutes or until warm in an oven at 365 degrees.

To make this a One Pot Meal

  1. Bring a large pot of water to boil.
  2. Add noodles and peeled, cubed eggplant to water then boil for 10 minutes. If you want tender broccoli add it now too.
  3. If you prefer tender-crisp broccoli add it and the red bell pepper 5 minutes into the  noodles/eggplant cooking cycle.
  4. Two minutes later add the chopped Kale.
  5. Once everything is cooked well drain water. I find it easiest to dump it into a large colander.
  6. Pour back into your large pot and add pasta sauce.
  7. Once sauce is warm add faux cheese.

Serve

This can be served with a side salad and french bread or on it’s own. 

The Verdict

My husband and I loved this. My 3 year old liked it too but he didn’t like the chunkiness of all the veggies. Next time it might be worth it to puree them in his. The 1 year old loved this too but started having a reaction to something in it. We are not sure what so we will not be giving this to him again soon.

This was tasty this morning but not as good as it was when I first made it. I know it is not typical breakfast food but ever since I ate soup for breakfast last week I’ve been enjoying dinner for breakfast. Soon I’ll make breakfast for dinner and balance out the universe.

I bought the Daiya faux cheese to see what all of the fuss is about. The 3 year old, who really misses cheese like it, or at least liked seeing it on his food. It was OK but I’d rather not have any. It would probably be a good transition food if you really thought you needed cheese but I don’t miss it.

Have you tried any new foods lately?

Minestrone Soup

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One of the best and easiest soups I’ve had since adopting a plant-based diet is Minestrone Soup.

One of the great things about making plant-based Minestrone Soup is that you don’t really have to make all that many changes from your typical recipe.  Plus, you can easily adapt it based on what you have on hand.

I like to use my Dry Veggie Broth Mix in this recipe. If you haven’t tried the broth mix yet you are missing out!

Minestrone Soup is the perfect year round soup. It's meatless, vegan and gluten-free when using GF noodles.

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