My Plant-Based Family

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

Healthy

Gluten-Free Chocolate Chip Banana Muffins

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Oh yes I did! The little bites are pure deliciousness. Trust me I wouldn’t make this stuff up. These did not taste gluten-free. I think they are Food Demo worthy for all of my GF friends out there.

I even put some of them in the freezer because in my experience gluten-free baked goods are only tasty for a couple of days. Hopefully the freezer will give those little muffins a second chance to make my mouth happy.

If you are insane not a chocolate lover these are good without the chocolate chips. In fact when I make them I usually mix up the batter without the chocolate chips then scoop out half the muffins then add chocolate chips to the remaining muffin batter. Let’s face it, chocolate chips on a hot day are messy.

Gluten-Free Chocolate Chip Banana Muffins

Ingredients

  • 1 cup brown rice flour
  • 1/2 cup potato starch
  • 1/2 cup tapioca starch
  • 1 tsp xanthum gum
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 1 tsp cinnamon
  • 1 cup applesauce
  • 1/2 cup turbinado sugar
  • 2-3 ripe bananas
  • 1 tsp vanilla
  • 1/4 non-dairy milk (I used almond)
  • 1 tbsp egg replacer*
  • 4 tbsp water*
  • 1/2 to 1 cup chocolate chips (optional) I use Enjoy Life brand Chocolate chips
  • 1/2 to 1 cup of nuts (optional)

* I have made GF Apple Muffins without egg replacer and they worked just fine. You could use flax eggs if you wanted. In the GF Apple Muffins they looked and tasted good without adding either. This time I just wanted to try it. So don’t fret if you don’t have egg replacer.

Do

  1. In one medium mixing bowl mix the dry ingredients (Brown rice flour through cinnamon) and set aside.
  2. In a large mixing bowl add applesauce and sugar and mix.
  3. Add mashed bananas and vanilla to the wet mixture and mix.
  4. In a small bowl ( I used a measuring cup) add 4 tbsp warm water and 1 tbsp egg replacer and mix until frothy.
  5. Add the frothy “eggs” and the plant milk then stir.
  6. Add the dry ingredients to the wet ingredients. Mix well, add more milk if necessary.
  7. Add the optional chocolate chips (or nuts) and stir well.
  8. Fill paper lined muffin cups until 3/4 full.
  9. Bake in a 350° preheated oven for 20 minutes or mini muffins for 15 minutes.
  10. Check for doneness by inserting a toothpick, it is done once the toothpick comes out clean.

Serve

These are best eaten the same day they are baked. They are sweet enough to be dessert but also not too sweet to pass for brunch or a snack. I love making them in the mini muffin pan, the only problem is that I pop them in my mouth without thinking about it. So good!

Gratituesday: Helping

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I love helping people. I especially love helping people begin to get healthy with a plant-based diet.

I love talking to people, cooking for people and blogging about plant-based eating. I strive to be helpful, I want people to realize they can eat real food that taste great and wont cost them an arm and a leg.

In the last week I’ve had two people (one a dear friend and the other an acquaintance from years ago) contact me and tell me they are interested in a plant-based diet.

EEEEKKKKK! That is me squealing in excitement. I learned that sound from my daughter when she was a tween. If you have a daughter you know that sound too. First, I get excited because I know someone I care about will be healthier. Second, I get to play a small part in that.

Most of my friends are not plant-based eater’s and that is ok. I love them no matter what they eat. I do get excited when I hear they make a meatless meal or try a new grain or veggie. I love their feedback on my plant-based meals.

I’m just thankful for the opportunity to help people!

What are you thankful for today?

Join us for Gratituesday at Heavenly Homemakers!

Meal Plan Monday: La Fiesta

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Avocado, what else can I say. I am diggin me some avocado these days. Thankfully they have been pretty inexpensive lately, usually 2 for $1 where I shop. I also have some prepared guacamole ready to go. So we may not actually have a party but a little avocado can turn any meal into a party worthy occasion.  Most of my meals will be inspired by the lovely avocado along with other fresh veggies.

I haven’t been in much of a breakfast mood lately. Between getting my boys fed and getting the day started I don’t want to think about getting me fed too. I know that breakfast is super important so I do not skip it. Usually I’ll start with a banana, which I sometimes have to share with the offspring, so I get another banana that also gets shared. Sometimes this continues for quite a while. That is why we purchase 4 bunches of banana’s at the start of the week then usually at least 1 more by late in the week.

I think oatmeal is one of the best things you can eat for breakfast, but truthfully I’ve been a little burned out on oatmeal, I’m thinking of trying some new combinations this week. You can check out this post about breakfast for more ideas. I usually eat twice in the morning (then sometimes have an early lunch). First is typically a piece of fruit, next I’ll have something a little more substantial.

Meal Plan

Breakfast will be toast with nut butter and fruit, oatmeal, Breakfast Rice, and an occasional bowl of cereal with fruit and almond milk.

Lunch will be leftovers, Bean and Grain Bowls, spinach and hummus wraps, and maybe even some PB&Js.

Snacks will be jalapeno hummus with fresh veggies, fruit, granola bars, and anything else that strikes my fancy.

Dinner

Monday: Tonight we are having company over and plan to make Portobello Fajita’s with Mexican Rice, Unfried Beans, grilled veggies and all of the fixings.

Tuesday: will probably be leftovers 

Wednesday: Pasta night! Last week we had gluten-free (quinoa) pasta with mushrooms that was pretty out of this world.

Thursday: I want to make a huge veggie soup to use up any veggies that may have been neglected over the week. I know we have some celery that will make it into that pot, I only like cooked celery.

Friday: Date night! We will probably be grabbing hummus and pita’s  from our favorite restaurant.

My Food Demo is coming up in less than two weeks so when I get the chance I hope to do a little extra cooking to prepare for that. There are a few recipes I want to try like a whipped coconut cream, yum! Next week two of our “Big Kids” will come for a nice long summer visit. I hope to fully convert them to be plant lovers but we will see how it works. I forsee future topics of Plant-Based Teenagers and Feeding Plants to the Reluctant. 🙂

How is your summer going? Are you in love with avocados like I am or do you have a different summer time favorite? 

Getting Fit: A 30 Day Challenge

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On Monday I told you how my husband and I made a commitment to get fit. I left of most of the details so I’ll share those today.

Our 30 day Fitness Challenge started June 18th. We were discussing it the day before we started and I somehow agreed to doing P90X. Of course I was afraid I would die, but thankfully not yet. The first week I was still trying to find my groove. Some days my schedule does not accommodate a workout. Working out with my kids around is not only impossible it is also the most frustrating thing on the planet. I think I would rather let ants sting my eyeballs.

Also, we have been dealing with a situation that takes some time (that is normally when we work out) and drains our energy.

So what do my workouts look like? On Monday, Tuesday, Thursday, Saturday, and Sunday I do P90X for about an hour. I use resistance bands instead of weights. I try to go on a run after my workout. We usually start working out around 7:30 or 8:00 after the boys are in bed and it has cooled down to 100° F by then. Sometimes something comes up and we can’t do a full workout. On those days I usually try to run and/or we will do one or two 10 Minute Trainer video’s, basically a speedy version of P90X.

What does my running look like? I almost hate to even call it running. So far I’ve kept to the same course, the sidewalks and streets of my neighborhood; it is about half a mile. Originally it took me about 10 minutes to jog (with a little walking) and now it takes just over 5 minutes. This weekend I plan to take a new, longer route. I’ll update My Plant-Based Family on Facebook if I think about it. Even though I’m not running far or long it totally wipes me out, much more the my other workouts, I’m guessing the heat may be a contributing factor there.

So far this week I’ve only been about to go on two runs and do two workouts. I know I’d have more time if I would wake up earlier to run before it is too hot, or to workout but I’m not that committed yet. I normally get up between 5:30 and 6:00 just to get ready before my boys wake up and I’m not ready to get up any earlier.   

Results? In a week and a half I haven’t seen any weight change but I can see more muscle definition. Since my runs take less and less time I know I’m doing better. Also I am hungry all the time. I’m eating a lot more so I’m assuming most of that is due to the workouts but I know a small portion is just me wanting to be a little piggy. 🙂

I want to say thank you to all of you who have given me tips and advice. The whole time I’m running I’m going over everything my friend Aletia has told me. I’m also formulating my goals like my friend Breht advised.

Do you have any tips or advice for me? What about favorite foods to help me stay fueled?

 

Meal Plan Monday: Focus on Fitness

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I am not an athlete. I used to blame my knee’s. Oh yes, the “bad knee’s story”. Nothing has ever happened to my knee’s, I’ve just been so out of shape that I would be in pain if I tried to run. Great logic huh, too out of shape to exercise. There was a time in my early 20s that I worked out daily. I looked fit and was comfortable with the way my body looked for maybe the first time. I used the machine for lifting and the bike for cardio. I would only get on the treadmill if there was no bike available and I would not run, back to the bad knee story.

After that I got married and my husband already had 3 kids. Between working full-time, taking care of my new husband and kids, and a little work on my MBA (that I never finished, thankfully) I didn’t have much time to work out. I joined a Curves and worked out there. It was fun but not a tough workout. I maybe lost a few pounds but nothing substantial. Then we moved to AZ and I’d start working out again ever so often. When I shared my story I talked about working out for months and not losing weight.

A few month’s ago something started to stir in me, I started working out again, not running, but I didn’t stick with it, again. My husband wanted us to work out together and I started dreaming about running. What if I really could run? I watched past episodes of The Biggest Loser and would see a person who weighed 400 pounds running, working out, getting fit. I knew that if they could do then I could too. I was done with the excuses but would I stick with it. I also have two incredible friends who are runner and are faced with some obstacles that make it difficult/impossible to run right now.

I went running a few times, not far and not long but it was progress. I talked to my husband and one of my dear friends, who is a runner, about it. I knew what I had to do. I had to blog about it. Once I put it out there for everyone to see I knew I would be committed. No one likes to fail in public and the internet is public enough for me. 

So one week ago we committed to a one month fitness challenge. My husband and I are working out together and I’m going on short runs, hoping to run faster and longer as I get in better shape. I’ll share more about what we are doing some other day. For now I need to share how we are fueling these workouts.

Meal Plan

Breakfast will be Breakfast Quinoa, oatmeal with fruit, toast with nut butter, fruit, soup (I love leftover soup for breakfast) and the occasional bowl of cereal. My favorite way to eat cereal lately is with blueberries, banana’s and almond milk.

Lunch will be leftovers on most days. I like to grab a quick almond butter sandwich on busy days. Lately I can’t get enough bean burritos. I bought a vat of spinach so I’ll need to eat plenty of wraps so it doesn’t go slimy like last week.

Snack is mostly fresh fruit, like strawberries, blueberries, banana’s and nut butter.

Last week I just sat out cooked grains, beans, and veggies and we made out own meals. We didn’t enjoy this much. It works better as a once in a while type of thing not an every night thing. This week I’ll be making a distinct meal most evenings but not necessarily assigning a special night to it. Also, I work with kids at church on Wednesday night’s so we need a quick meal or take out and my husband is hosting a “Guy’s Night” this week so I’ll be making food for that.

 This week Dinner include’s:

  • Potato Soup with Carrots, Onions, and Garlic (made on Sunday night)
  • Gluten-Free Spaghetti with Mushrooms and Red Sauce, also a Big Garden Salad
  • Spicy Black Bean Soup, I may make this in the Crock Pot, and I have avocados at the ready
  • Chopped Salad or some other Big Salad

I’m also planning the food for the Plant-Based Food Demo I’m hosting soon. I will need to begin cooking some of the dishes I plan to serve to make sure everything turns out the way I want.

Since we have been working out for a week I am definitely craving more calories (and more junk food)! Any suggestions for a newbie runner and aspiring athlete?

What’s For Breakfast

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In honor of my friend Joye I’m gonna talk about breakfasts. She is transitioning toward plant-based but feels stuck in a rut when it comes to breakfast. The truth is I’m in a little rut myself.

Oatmeal

My go to breakfast is oatmeal. My boys LOVE it! I like it too but I’ve been eating several times a week for months and with the warm weather here it isn’t hitting the spot.

I buy rolled oats or steel-cut oats. Strangely they are more expensive than their over-processed instant counterparts. I highly encourage you to step away from the instant oats, they aren’t doing you any favors. And for the love of kale please don’t buy those little packets of sugary oatmeal evil. They take a perfectly good food, oatmeal and add stuff to it. Instead make your own oatmeal add fruits, nuts, seeds, and a bit of real maple syrup. Sometimes I’ll add banana, strawberries and raw pumpkin seeds and other times I’ll use dried cranberries or raisins. Try this recipe for  Nutty Apple Cinnamon Oatmeal, YUM!

Overnight Oats

A lot of people enjoy the Overnight Oats method of oatmeal. I have not tried this yet but I will. From what I hear Angela at Oh She Glows is the QUEEN of Overnight Oats you can check out her recipe here.

Other Grains

Most other grains can be used just like oatmeal. We have eat Breakfast Quinoa many times. Breakfast Rice is another delicious option. You can use leftover cooked rice or just cook up a fresh batch. I like to cook it a long time so it gets a little mushier than I would prefer for dinner. As it is cooking I’ll stir in cinnamon and almond milk, coconut milk would be good too. My husband likes Breakfast Rice with raisins.

If you are a crock pot user you could mix some grains, water, and fruit together in the evening, cook on low all night, for a delicious breakfast when you wake up.

Bring on the Veggies

Veggie lovers can start their day off with a Breakfast Stir Fry. No special ingredients required just use what ever seasonal veggies are available. For my taste the potato is essential. Leftover veggies work great in this. I like to eat my Breakfast Stir Fry wrapped in a tortilla with a little salsa.

Bread and Pancakes

I love bread for breakfast. Toast is my friend, especially if it is covered in almond butter (peanut butter is my favorite but variety is a good thing). I top it with sliced apples or sliced banana’s most of the time. Since we are switching to gluten-free bread we don’t have it as often. Gluten-free bread is too expensive to eat for every meal. Before going gluten-free Ezekiel bread was my favorite.

I also love pancakes. As a kid I remember going to IHOP and eat so many pancakes I felt sick, only to be hungry again a couple of hours later. After going plant-based we switched to Whole Wheat Pancakes; of course I topped them with nut butter and fruit, just like my toast. As a family our favorite was Blueberry Whole Wheat Pancakes. I use Lindsay’s recipe at the Happy Herbivore you can find it here.

Sadly I have not had the best outcome with making Gluten-free pancakes and I broke down and bought a GF Pancake Mix so we could have them for Father’s Day. Don’t worry I’ll keep trying.

Here’s your chance? What did I forget?