My Plant-Based Family

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

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Meal Plan Monday: December is Here

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If you still have Thanksgiving leftovers just eat them. Don’t cook another thing until those leftovers are gone. Thanksgiving leftovers are some of my favorite. I’ll eat them for breakfast, lunch and dinner if I have them. I’m always sad when they are gone.

Did you over indulge on Thanksgiving? If you cooked healthy, plant-based recipes you probably only ate too much. If you used some of my recipes I’d love to hear your thoughts.

If you don’t have any Thanksgiving leftovers you may need some dinner inspiration.

Plant based meal plan

Plant-Based Meal Plan

I’m taking advantage of my Instant Pot this week. I love that I can cook dinner quickly after I get home or set a timer so it doesn’t begin cooking until I want it to start. If you don’t have an Instant Pot I recommend you buy one or at least put it on your Christmas list. You could also make these recipes in a Crock Pot or on the stove although it will take much longer.

Enchilada Soup made in the Instant Pot

Chili  made in the Instant Pot

One Pot Pizza Pasta

Sautéed Mushrooms and Baked Potatoes (cooked in the Instant Pot) with steamed greens

Lentil Quinoa Tacos

Now that December is here things start to move more quickly, or so it seems. Don’t get caught off guard by everything you “have to do.” Prioritize your health!

31 Day Plant-Based eCourse and Challenge

Have you Heard?

The 31 Day Plant-Based eCourse and Challenge starts January 1st! It’s going to be a life changing experience for a lot of people. Are you one of them?

You’ll get daily tips and encouragement to turn your plant-based aspirations into a reality. If you’ve been meaning to make a change now is the time! The eCourse is packed with information and the challenge will give you the extra push you need to achieve your goals whether they include weight loss, lower cholesterol and blood pressure, or physical fitness.

Have you signed up yet?

Black Friday Sale

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I hope you had a wonderful Thanksgiving. Go ahead and admit it, did you eat too much? If so just know that you aren’t alone. People all over are just as uncomfortable as you are. I’d like to encourage you, get a fresh start today but I have a feeling you may be eating leftovers already.

If you are a Black Friday shopper you have come to the right place.

31 Day Plant-Based eCourse and Challenge

The Black Friday Sale

Today is the first day to sign up for the 31 Day Plant-Based eCourse and Challenge that starts January 1st.

The first 20 people who sign up today will get the unbeatable price of $5! The normal price is $30 so you will save $25! These spots will fill up fast and once they are gone the deal is gone. Don’t miss this Black Friday Sale! The $5 spots are all gone BUT I’m offering the course for $15 through the rest of the weekend (ending Sunday night 11:59 EST). Use this link for $15 off!

You can read more details about the eCourse and Challenge here but if you are confused or frustrated trying to eat a plant-based diet then you need to commit to this.

You will learn:

  • What to Eat
  • How to Cook
  • How to Shop
  • How to Order at Restaurants
  • What Products to Avoid
  • Tips and Tricks
  • How to Save Money (while eating healthy)
  • How to Save Time
  • Myths of about eating Plant-Based
  • and so much more!

The 31 Day Plant-Based eCourse and Challenge will take the mystery out of the plant-based diet. My specialty is making plant-based living accessible to people regardless of their budget, cooking experience, time restraints or food restrictions.

Remember the special Black Friday Discount is only available to the first 20 people! Sign up through the end of the weekend for $15! After that you can purchase the 31 Day Plant-Based eCourse and Challenge for the regular price of $30.

Those interested in being a sponsor can check out the Sponsor Page! This is perfect for authors, bloggers and small business owners.

The eCourse and Challenge are coming

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It is not yet Thanksgiving and many of us have found ourselves overindulging in Holiday flavors and treating ourselves to a little extra holiday cheer in the form of too much sugar, salt and fat.

Even those of us who have been living a plant-based lifestyle for years can easily find ourselves in a downward spiral of unhealthy eating this time of year. I’m not in favor of “planning to fail” and telling yourselves you’ll correct your poor habits later. However, I am a big fan of planning ahead.

Plan ahead for January

January 1st will launch My Plant-Based Family’s 31 Day Plant-Based eCourse and Challenge.

You maybe thinking, “Didn’t you just have a challenge?” Why yes, yes I did! It was great! I was testing the waters and finding out what worked and what didn’t. I’ve added a lot of value and created an eCourse to accompany the Challenge.

31 Day Plant-Based eCourse and Challenge

Who’s it for?

The 31 Day Plant-Based eCourse and Challenge is perfect for:

  • anyone who is new to a plant-based diet
  • someone who has been eating a plant-based diet but may struggle through the holidays
  • those curious if a plant-based diet can reverse or eliminate illness and/or disease

If you’ve been wanting to adopt a plant-based diet to lose weight, eliminate the need for medication, clear up your skin, fix digestive issues, decrease recovery time, reduce inflammation, or any number of other issues now is the perfect time to learn how to do it.

The eCourse and Challenge start January 1st but sign up beings on Friday, yes, Black Friday. You can bet there will be a very special coupon code but it’s only good for the first 20 people who sign up! You may want to set a reminder so you can be one of the first!

The 31 Day Plant-Based eCourse and Challenge

The eCourse will teach you what you need to know to successfully live a plant-based lifestyle.

The eCourse Includes:

Daily Lessons/Tips

The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well ebook (PDF download)

Weekly Meal Plans

Exclusive Recipes

Private Facebook Group

Much More!

If that wasn’t enough we will incorporate a “challenge” with a chance to win prizes! If you have a competitive streak the challenge will help you stay on task and focus on meeting your goals.

If you’ve always wanted to try a plant-based diet but didn’t know how this course is for you! Make a small investment in your health now that will pay off for years to come!

Why YOU Need this Course

Whether you have tried to eat healthy before or are starting for the first time there is a HUGE learning curve. There is so much to know that it becomes overwhelming. I’m going to take the guess-work out of the transition and tell you exactly what to do. Don’t worry you will not feel restricted at all. In fact, you will feel like a burden has been lifted off of you and you follow easy steps to transition toward a plant-based diet.

The Deal

The course will cost $30 but the first 20 people to sign up ob Black Friday will get it for just $5! That is a steal!

A Call for Sponsors

If you are a blogger, brand or business owner and would be interested in sponsoring a portion of the challenge visit the Sponsor Page.

Sponsors receive special recognition in the eCourse, on My Plant-Based Family and on social media.

Plant-Based Basics: Potatoes

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The third installment of the Plant-Based Basics series. This series is designed for those who are new to a plant-based diet but I think this installment will be particularly helpful to everyone. 

I can’t tell you how often people ask me if they can eat potatoes. Even more often I hear, “I can’t eat white potatoes they are so bad for you.” Once a lady emailed me admitting she hadn’t eaten a potato in 15 years. In her attempts to lose weight she had avoided carbs and starchy vegetables but was now embracing a plant-based diet.

Plant Based Basics Potatoes

What do the Plant-Based Experts Say?

I’ll admit that the potato issue isn’t completely cut and dry. There is some disagreement among the plant-based experts. Some doctors like Dr. McDougall practically encourage unlimited potatoes while Dr. Fuhrman and other recommend limiting white potatoes if you are overweight or diabetic.

For most experts it depends on the individuals unique medical situation.

Why you Should Eat Potatoes

1. Potatoes are full of important nutrients like potassium, vitamin B-6, vitamin C and more.

2. Potatoes are fat-free, cholesterol-free, sodium-free and low in sugar.

3. Potatoes are high in fiber and most people don’t get enough fiber.

4. Potatoes are inexpensive and have a long shelf life is stored properly.

Types of Potatoes & Ways to Enjoy Them

There are over 100 varieties of potatoes. I most often eat Russet, White, Red, Sweet Potatoes, and Yams but choices vary by region.

I believe the biggest problem with potatoes is the way we choose to eat them. Most potatoes are fried in oil, served as chips, or topped with added fats in the form of oil or dairy.

Potatoes can easily be baked or roasted in the oven and taste just as good when “baked” in the Crock Pot. Some people prefer to steam or boil potatoes as well.

My Favorite Potato Recipes

I’ll often grab a leftover baked potato as a snack or a quick breakfast. I have lots of potato recipes but some of my favorite meals are happy accidents with leftover potatoes and whatever else is on hand.

plant based basics potatoes

Pictured above you’ll find Taco Potatoes, Dirty Mashed Potatoes, Lentil and Potato Stew and Breakfast Tacos/Burritos.

More favorites (pictured below) include Sweet Potato Casserole, Lentil Shepherd’s Pie, Light & Fluffy Mashed Potatoes and Bean & Potato Burritos.

plant based basics potatoes

My most popular potato recipe is my Slow Cooker Potato Soup. It’s really easy to make and absolutely delicious. See my Recipe Page for more recipes featuring potatoes.

Don’t miss the previous installments of the Plant-Based Basics Series.

The Plant-Based Diet Starter Guide

 

10 Reasons I Bought an Instant Pot

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Even though I generally like to cook, sometimes I get tired of spending so much time in the kitchen. Our life style has changed a lot lately and I don’t have the same amount of time I used to have. I’ve been hearing about the Instant Pot from other bloggers and foodies but I wasn’t ready to commit.

0 Reasons I bought an Instant Pot

This page contains affiliate links. That means if you purchase something using this link I’ll make a small percentage at no extra cost to you. Thank you for supporting this site. 

10 Reasons I Bought the Instant Pot

There are a lot of reasons I decided to buy the Instant Pot so I decided to share my list with you. If you are like me and have been wondering about the Instant Pot maybe this list will help you decide if it is right for you.

Before we get to the list I want to mention that some people are scared off by the price. IT IS WORTH IT! You can regularly find really good deals on Amazon and free shipping! Anytime I see a deal I share on social media!

1. Cook Beans Super Fast

This is the first thing that piqued my interest. I heard that people were cooking beans in as little as 10-15 minutes for soaked beans and as long as 35-40 minutes for dry beans. Since it normally took several hours to slow cook beans this got my attention. I was really concerned that this was another single use appliance so I wasn’t won over yet. Then I heard it again and again. People I really admire were in love with their Instant Pot and it officially landed on my wish list.

2. Make Perfect Brown Rice

I’ve always thought that rice was really easy to cook. I know some people really struggle with it but it was easy for me. The first time I made brown rice in the Instant Pot I read and re-read the grain to water ratio. I was puzzled because it used less water and I was worried I would get crunchy rice. Guess what, it wasn’t crunchy it was perfect! Perhaps the most perfect rice I’ve ever made with just the right amount of “stickiness.”

Previously when I would have a busy day I’d cook rice in my Crock Pot. We love the Mexican Casserole and Cheezy Broccoli and Rice Casserole but some readers found it too mushy. The Instant Pot made these recipes perfectly in a fraction of the time. No more mushy rice.

3. Steam/Cook Veggies in Minutes

When I hold local classes I usually admit that my method of cooking is to start cooking, walk away and forget I’m cooking, smell the food later then go back to the stove to check on it. That is why all of my recipes are so simple and easy. I’ve burned more than my fair share of veggies by forgetting about them. The Instant Pot cooks veggies in minutes. Just be sure to release the steam once they are finished cooking.

4. Built in Timer (So it’s ready at dinner time)

My favorite thing about Crock Pots is that you can leave and come back to fully cooked meals. My Instant Pot goes one step further. It has a timer so it won’t start cooking until I want it to. Dinner doesn’t have to start cooking in the morning and cook all day. You can program it to begin dinner at 4:30 and keep it warm until you get home.

Even if you are home during the day think about how much time you will save by setting it up during a spare moment and not thinking about it again until dinner time.

5. Easy Clean Up

My least favorite thing to do in the kitchen is washing dishes. If I could outsource it, I totally would. Sometimes I don’t cook a specific meal because I don’t want to do the dishes. The Instant Pot is really easy to clean up. It comes with a big stainless steel pot and a lid. That is all you have to wash and it’s really easy.

6. Pressure Cooking Retains More Nutrients

This one I’ll have to leave to the experts but I’ve read that pressure cooking retains more nutrients because foods cook for a shorter amount of time and less water is used. Due to the high pressure, beans and grains become more digestible. So if you’ve avoided beans and grains due to stomach issues this MAY help. (I’m not a doctor or scientist so don’t eat something that could make you sick.)

7. They are safe

You and I have all heard crazy stories of pressure cookers blowing up. I’ve resisted pressure cookers in the past because they scared me. The Instant Pot is safe! There are 10 safety features built-in to the Instant Pot including automatic pressure control, high temperature warning, and a lid that locks while pressurized plus many more.

8. Slow Cooker

The Instant Pot is roughly the same size as my slow cooker (it’s a little taller) but it does the same job with the touch of a button. If you plan to use your Instant Pot as a slow cooker regularly be sure to purchase the optional lid.

9. Saute feature

The Instant Pot can also saute with the touch of a button. So you can toss onions and garlic in, select saute, get the rest of your ingredients ready and then add them to the pot and program it to make Soup  or whatever else your heart desires.

10. All of the other Features

Believe it or not there are a lot of other features I didn’t mention. I bought the Instant Pot IP-DUO60 7-in-1 Programmable Pressure Cooker. In addition to all of other things I mentioned it also makes yogurt, YES VEGAN YOGURT. You can also make veggie stock, “bake” potatoes, cook a whole squash or pumpkin and loads of other things I haven’t discovered yet.

Are you won over yet? I know some of you are because I’ve had readers ask for Instant Pot recipes. Guess what, they are coming! I’m also trying out my old recipes to see what changes can be made to cook them in the Instant Pot.

Don’t worry, there will still be plenty of non-Instant Pot recipes but you may want to put it on your wish list just in case.

Instant Pot Duo 7-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel, 6 Quart
Instant Pot Duo 7-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel, 6 Quart
  • 7-IN-1 FUNCTIONALITY: Pressure cook, slow cook, rice cooker, yogurt maker, steamer, sauté pan and food warmer.
  • QUICK ONE-TOUCH COOKING: 13 customizable Smart Programs for pressure cooking ribs, soups, beans, rice, poultry, yogurt, desserts and more.
  • COOK FAST OR SLOW: Pressure cook delicious one-pot meals up to 70% faster than traditional cooking methods or slow cook your favorite traditional recipes – just like grandma used to make.
  • QUICK AND EASY CLEAN UP: Finger-print resistant, stainless-steel sides and dishwasher-safe lid, inner pot, and accessories.
  • SAFETY FEATURES: Includes over 10 safety features, plus overheat protection and safe-locking lid
$99.00
Buy on Amazon

This page contains affiliate links. That means if you purchase something using this link I’ll make a small percentage at no extra cost to you. Thank you for supporting this site. 

Healthy Eating Challenge Meal Plan week 3

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If you are participating in the 21 Day Plant-Based Healthy Eating Challenge you are now in the homestretch. If you are just hearing about this a group of us endeavored on a 21 Day challenge of eating 90% unprocessed foods with pretty aggressive daily goals. It’s not too late to join in. Read more about it here. There are still lots of prizes available!

To keep in line with the challenge this weeks Plant-Based Meal Plan will focus on unprocessed foods.

Healthy Eating Challenge Meal Plan

Healthy Eating Challenge Meal Plan

Breakfast

Lunch

Dinner

If you’ve been participating in the challenge I’d love to hear what you think about it!

If you aren’t participating I’ve got great news! Our next challenge will start January 1st! More details to follow.