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My Plant-Based Family

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

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Plant Based Diet

Plant-Based Game Day Snacks

February 5, 2021 by Holly Yzquierdo Leave a Comment

I haven’t heard of a single Super Bowl party this year. I’m sure some people will still have them but we will be staying home. If you are looking for oil-free, plant-based snacks for the big game, I’ve got you covered!

Plant-based game day snacks

These recipes will give you the flavor of your regular favorites without the meat, dairy or oil!

I reached out to a few of my plant-based friends and will be sharing some of their favorites too!

Plant-Based Game Day Snacks

Your team will love these flavorful snacks while you watch the game. Most are super easy and all are delicious!

Vegan Burgers

Yes! I love these vegan burgers! For game day, I think sliders may be in order!

Oil-Free Hummus

This hummus is the only oil-free hummus you need! You can dress it up or down and eat it with veggies, pita, in rollups (see below), wraps, on sandwiches and more! Lately, I spread it on sourdough!

Jalapeno Hummus

This is my dressed up version of my classic oil-free hummus! We add lime, cilantro and jalapenos for a not too spicy but full of flavor dip!

Photo Credit: www.veggieinspired.com

Homemade Vegan Queso (Gluten Free)

Jenn's Queso is fabulous! You'd never guess there are veggies involved!

Oil-Free Potato Wedges

Oven baked oil-free potato wedges should be on everyone's game day list! No matter who's playing...I'm rooting for potatoes! These would be amazing in Jenn's queso!

Photo Credit: passtheplants.com

Vegan Baked Onion Rings

I don't know why I didn't think of adding Beth's oil-free onion rings to my Game Day menu every year! These oil-free onion rings have been perfected by trial and error! Check them out!

Rainbow Veggie Pinwheels

These kid-friendly Rainbow Veggie Pinwheels can be made quickly or by the kids. LOL! You'll love these fresh bites!

Photo Credit: eatplant-based.com

Simple Garden Spring Rolls

Speaking of fresh, Terri's Garden Spring Rolls are easy to customize and will be a great addition to the menu.

BBQ Cauliflower Bites

Is there a better way to enjoy cauliflower? Maybe but I'm a barbecue sauce lover so this is right up my alley!

Photo Credit: shaneandsimple.com

Vegan Buffalo Cauliflower Wings

If you'd rather have that buffalo flavor, check out Shane's Buffalo Cauliflower Wings. They bring the authentic flavor of wings to this meat-free snack.

Chickpea Nuggets

Chickpea Nuggets are totally dippable! Kids like ketchup but BBQ sauce or maple mustard is great too!

Instant Pot Refried Beans

I can't leave out my oil-free refried beans! I love these for parties or "snacky events" because I love beans, salsa and chips. Loading up on the beans help us fill up. We also use these for Tostadas and Nachos!

Will you be making any snacks and watching football this weekend? What do you plan to make?

Filed Under: Tips for Plant-Based Living Tagged With: Plant Based Diet, Snacks, Super Bowl Food, Vegan

Plant-Based Meal Plan

January 25, 2021 by Holly Yzquierdo Leave a Comment

Weekly Plant Based Diet Meal Plan

Meal Plan Monday is back! For years, I posted a new vegan meal plan every week. We took a break from sharing meal plans for a while, but we are going to start this again.

Weekly Plant Based Diet Meal Plan

If you enjoy getting an inside look into our vegan meal plans, stop by every Monday morning!

Plant-Based Diet Meal Plan

I don’t plan out every meal for every day. I prefer to plan a few breakfasts and sometimes snacks that we will eat. Mostly, I batch cook these or prepare them during a Meal Prep session.

I plan out 5 days of dinners. We eat the dinner leftovers for lunch the following days. If we get too many leftovers, we won’t make all the dinners.

Plant-Based Breakfast

This week, our main breakfast is Instant Pot Breakfast Rice. I also still have some leftover Instant Pot Oatmeal I made late last week. We will reheat these for the next few days and make a new batch once we run out. The kids will sometimes eat these but other times will have cereal, toast or bagels.

Plant-Based Dinner

Monday: Sheet Pan Chickpea and Sweet Potato Tacos* with Pico de Gallo

Tuesday: Hearty Veggie Soup

Wednesday: Veggie Chow Mein*

Thursday: Cilantro Lime Black Bean Veggie Bowl*

Friday: Toasted Veggie Sandwich

Plant-Based Meal Prep

This week, our batch cooking/meal prep will include:

  • Instant Pot Breakfast Rice so we don’t have to make breakfast every morning
  • Hearty Veggie Soup that we will eat for dinner and lunches
  • Brown Rice for the Cilantro Lime Black Bean Bowl
  • Pico de Gallo for the Sheet Pan Tacos and Bean and Rice Bowl

We don’t stress about making a lot of food ahead of time but usually have a breakfast and a soup. We also like to make anything that will make the week easier.

*The recipes marked with an asterisk are exclusive for our Plant-Based Diet Meal Plan Membership. Members have access to exclusive recipes and meal plans, complete shopping list, monthly bonuses, and tips for pleasing non plant-based family members. If you want more information about the membership, you can click here to get on the wait list.

Plant-Based Diet Meal Plans

We will often make an Instant Pot full of golden potatoes or a batch of refried beans. We keep fresh fruit and veggies available for snacks too.

What are you eating this week?

Filed Under: Meal Plan Monday, Meal Plans 2021 Tagged With: Plant Based Diet, plant based meal plan, vegan meal plan

Plant-Based Foods to Embraced this Year

October 26, 2020 by Holly Yzquierdo Leave a Comment

Plant-Based Foods

Even though we started eating plant-based in 2011, we wanted to push ourselves to be healthier than ever this year. We found these plant-based foods to embrace this year. Some of these foods were added because we learned about their health benefits, others were added because we learned to love them and they worked well in our family’s routine.

Plant-Based Foods

This page contains affiliate links. I may make a small commission if you purchase something using my link.

I credit Dr. Bulsiewicz and Dr. Gregor for opening my eyes to to a few of these foods. I HIGHLY RECOMMEND Fiber Fueled, How Not to Die and How Not to Diet to anyone wanting to learn more about plant-based eating and eating for health.

Fermented Foods

This summer we bought some sauerkraut but it wasn’t anything special. After learning more about fermented foods we decided to try again and found a delicious sauerkraut that we love.

We add it to salads and soups more than anything else but that’s because we have those almost every day. You could also add it to sandwiches, wraps or veggie burgers.

We haven’t started fermenting our on food yet but I’m thinking of trying it.

Broccoli Sprouts

I plan to start growing our own sprouts soon but we’ve been buying them at our local Sprouts Market (it’s like a specialty grocery store if you aren’t familiar). We add them to salads but they are also good in sandwiches. I started by adding about a tablespoon of them to my salads and worked my way up.

We just and seeds so we can make our own. I think we will find a good routine so we always have some but don’t let them go to waste.

Peanut Butter Banana Overnight Oats

Oats

We have really jumped on the oats bandwagon. We make steel cut oats in the Instant Pot, and make Baked Oatmeal and Overnight Oats with rolled oats. We love the versatility of oats. We all have our favorites.

Since we make steel cut oats so often I buy them in bulk. These gluten-free steep cut oats our my favorite! I buy these rolled oats.

oil-free potato wedges

Potatoes

Potatoes aren’t new to our diet but we have embraced them more than ever. We usually make diced, roasted sweet potatoes every Sunday and eat them all week long.

They reheat well and we enjoy them as a side dish or in salads. We make a lot of fries and potatoes wedges, baked potatoes and occasionally mashed potatoes. I even bought bigger baking pans so I’d have room for more potatoes!

I have another post planned to share all the ways we reheat potatoes!

greens

Variety of Greens

We aren’t going too crazy with greens but since we eat salads most days, instead of only buying one kind of lettuce, we’ve been buying several kinds and blends. We eat more spinach, mixed greens, and I love baby lettuces.

A Soup a Week

I think it was last spring when we started incorporating a new soup every week into our meal plan. We usually rotate through the flavors. One week it may be Hearty Veggie Soup, the next week Taco Soup, the next week Chickpea Rice Soup, followed by Vegan Chili.

Each soup will make between 4-8 servings so we eat it 2-4 times. Our kids won’t even think about the spicy soups. Often we will stretch the soups even further by adding extra beans, veggies or potatoes. A toasted piece of sourdough bread is a great side.

We prefer soups without noodles or grains because they absorb all the broth. They turn into a casserole which is still good but not the same.

We love having a soup each week for a few reasons. First, we cook it once and it feeds us over and over. Second, we get a lot of variety of plants since most of our soups will have between 8-12 ingredients (veggies and spices). This helps us get closer to Dr. Greger’s Daily Dozen. More plants are better! Third, most of our soups have veggies and beans so they keep us full longer.

Nuts and Seeds

For a long time, we didn’t eat many nuts or seeds. Earlier this year we added more seeds. I was blown away learning all the benefits of ground flax seed and was determined to add it to my routine.

I also love hemp seeds and raw pepitas. I would mostly add these to my oatmeal in the mornings.

Then we started buying more nuts. I know a lot of people are divided on adding nuts to a plant-based diet. Our household has excellent cholesterol and heart health so we weren’t concerned from that stand point.

We started buying different kinds of nuts and adding them to salads, eating them with fruit, baked oatmeal, etc. I noticed something, I had a lot more energy when I added just a couple of tablespoons of nuts to my day.

We already eat a lot of beans, whole grains, veggies and fruit but we are always trying to get more variety! If you are new to eating plant-based and haven’t embraced beans, whole grains and trying new fruit and veggies, I recommend you start there first.

Do you eat all of these? I wonder what my next food to embrace will be?

Filed Under: Tips for Plant-Based Living Tagged With: Plant Based Diet

Instant Pot Recipes for Fall

October 12, 2020 by Holly Yzquierdo Leave a Comment

Instant Pot Recipes for Fall

I bought my Instant Pot in 2014 and I still love it. I use it multiple times a week to make everything from breakfasts, side dishes, soups and stews. It seemed like the perfect time to gather a list of some of my favorite Plant-Based Instant Pot recipes for fall.

Instant Pot Recipes for Fall

Instant Pot Recipes for Fall

Add these Instant Pot recipes to your meal plan this fall.

Instant Pot Chipotle Black Bean Chili

This delicious plant-based chili recipe is perfect for fall. With ingredients like chipotle peppers, quinoa, and cinnamon all in one dish, you know you are getting something unexpected.

Plant-Based Instant Pot Goulash

Plant-Based Instant Pot Goulash is an easy and delicious recipe. Your family will love this hearty comfort food. This is a recipe my readers make weekly!

Instant Pot Chickpea and Rice Soup

This recipe is warm and comforting. If you grew up on chicken and rice soup, you'll love this plant-based take on that classic.

Instant Pot Lentil Tacos

It's always a good time for tacos! Might as well make it a vegan taco night by making these lentil tacos in the Instant Pot.

Instant Pot Mexican Casserole

This versatile Mexican Rice and Bean Casserole is perfect in a bowl, tortilla or eaten with chips.
Add fresh homemade salsa and avocado to kick it up a notch!

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa is a quick and easy recipe your family will love. Adapt it to your individual preferences.

Instant Pot Black Beans and Rice

This super easy recipe feeds a crowd. It's mild flavor is perfect for kids who don't like spicy foods. Feel free to spice it up for adults.

Instant Pot Refried Beans

This is my favorite refried bean recipe because I can use it in burritos, nachos or as a side dish for taco night.

Instant Pot Breakfast Rice

Don't forget about breakfast! Breakfast rice is perfect for fall. We make a big portion on the weekend and reheat all week long. Apples and raisins are a family favorite.

Instant Pot Oatmeal

Let's not forget my favorite breakfast, Instant Pot Steel Cut Oats. All the flavor and texture of steel cut oats without having to stand over the stove and stir.

Filed Under: Instant Pot, Tips for Plant-Based Living Tagged With: Instant Pot, Plant Based Diet, Vegan

Plant-Based Taco Bar

August 10, 2020 by Holly Yzquierdo Leave a Comment

Plant-Based Taco Bar

Back when we did potlucks, a Taco Bar was always a favorite! It’s easy, everyone can make their own, and almost everyone loves tacos. A Plant-Based Taco Bar is also really versatile because all the ingredients can be mixed and matched! Tacos, burritos, taco salads, choose your own adventure.

Plant-Based Taco Bar

Whether you are feeding a crowd (whenever we get to do that again) or your family, give the Taco Bar a try!

Keep in mind that you don’t have to make it super complicated. You don’t have to have all of these options or toppings. Just in case you need it, I’m giving you permission to simplify this and do the easiest version with ingredients you already have!

Vegan Taco Meat

We choose whole food versions of taco filling. My absolute favorite is my Instant Pot Lentil Taco filling. The stove top version is really good too!

I also have a version that combines Quinoa and Lentils or a version with just quinoa.

Tortillas

Our tortilla choice varies but we usually have corn tortillas for the adults and flour tortillas for the kids. Sometimes we will use lettuce wraps or tortilla chips. We mix and match based on what we are in the mood for and what’s available.

Plant-Based Taco Bar

Taco Toppings

This is where the fun begins. You can use whatever you like but my favorite taco toppings for a Taco Bar include:

  • Lettuce
  • Diced Tomatoes
  • Sliced Jalapenos
  • Corn
  • Pico de Gallo
  • Salsa (red and green)
  • Avocado or Guacamole
  • Black Beans (whole)
  • Pinto Beans (whole)
  • Cilantro
  • Lime

Some people like pickled onions and dairy-free cheese but we aren’t into that. I have used vegan sour cream or vegan plain yogurt for a little extra tang!

Oil-Free Refried Beans

Side Dishes for a Taco Bar

I don’t think you really need side dishes when it comes to a taco bar but since I love these I’ll mention them. Plus, they go perfectly with tacos!

Mexican Rice is so easy to make. Cook it in the Instant Pot or stove top. Refried Beans are easy too, just a little time consuming to make from dry beans but don’t let that stop you. I actually prefer to follow this recipe for Instant Pot Refried Beans (oil-free of course)!

What are your must have Vegan Taco Bar options? I’d love to hear if you use the same basics or if you have other options we haven’t thought of!

By the way! I just started a Youtube Channel! I’d love it if you would subscribe! Just CLICK HERE to check it out!

Filed Under: Main Dish Recipes, Mexican Food, Recipes, Tips for Plant-Based Living Tagged With: Plant Based Diet, Recipes, Vegan

Rainbow Veggie Pinwheels

July 4, 2020 by Holly Yzquierdo 5 Comments

Rainbow Veggie Pinwheels

These fresh and colorful Rainbow Veggie Pinwheels are a delicious no-cook meal. Choose your favorite veggies or let everyone make their own for a fun snack or meal. Vegan Pinwheels are a fun appetizer too.

Rainbow Veggie Pinwheels

The best part, in my opinion, of these Veggie Pinwheels is that you can get a lot of veggie variety in a couple of bites. The second best part is that everyone can make their own so you get your favorite veggies!

Rainbow Veggie Pinwheels

Rainbow Pinwheel Veggies

You can use any veggies you like to make these Veggie Pinwheels but I like to use all the colors of the rainbow!

My favorite veggies to include are:

  • Red Bell Pepper
  • Carrots
  • Yellow Bell Pepper
  • Baby Spinach
  • Purple Cabbage

I like to have other options for my kids becuase they don’t love bell peppers the way I do. Other veggie favorites include:

  • Tomatoes (with seeds removed so they don’t get too wet)
  • Sweet Peppers
  • Cucumbers
  • Avocados
  • Radishes

These are the complete opposite of the meat and cheese versions I made a decade ago. I called those tortilla roll ups and they were a staple for potlucks and after school snacks. These are a much better alternative, full of fiber and actually good for you!

Veggie Pinwheels with Hummus

Cream cheese is the traditional filling in pinwheels but we use hummus! My Oil-free Hummus is perfect because it’s easy to make with only a few ingredients and tastes great!

Rainbow Veggie Pinwheels

Keep Pinwheels from Getting Soggy

The only problem with with making pinwheels ahead of time is they can get soggy. It’s the high water content of veggies. Some veggies will increase the chances of them getting soggy more than others. There are a few options to decrease the chance of your pinwheels getting soggy.

Prep the Veggies but Assemble Later

You can have all your veggies washed, cut and stored separately. Then when it’s time to eat, simply smooth hummus over your tortilla and arrange your veggies. Roll up your pinwheel and slice them up for easy snacking. This is the best option!

Assemble but Don’t Cut

Another option is to assemble your pinwheel but don’t slice it. Instead, wrap it in a paper towel and carefully store it in a container. Then when you are ready to eat, slice and enjoy.

Cutting Ahead of Time

If you have to cut your pinwheels ahead of time because they are going in a lunch box or to a potluck, wait as long as you can before cutting them. If you can cut them right before you leave, you’ll have a better chance of them not being soggy. I would probably wrap them in a paper towel if possible to help absorb moisture in the container.

Rainbow Veggie Pinwheels

Vegan Pinwheels are perfect for taking to parties or get-togethers. Everyone loves finger food! You can make them more colorful by using different colored tortillas. Green, red/orange and blue are easy to find.

If you are gluten-free, choose gluten-free tortillas instead of wheat.

Rainbow Veggie Pinwheels

Vegan Rainbow Veggie Pinwheels
Prep Time 15 minutes
Total Time 15 minutes

Ingredients

  • 4 large wheat tortillas
  • 1 cup hummus
  • 1 red bell pepper, sliced thin
  • 2 carrots, shredded or matchsticks
  • 1 yellow bell pepper, sliced thin
  • 1/2 cup baby spinach leaves
  • 1/2 cup purple cabbage, sliced thin or shredded

Instructions

  1. Spread about ¼ cup hummus over each tortilla. Leave room on the edge. 
  2. Arrange the veggies on the hummus covered tortillas (in the order of the rainbow).
  3. Roll up each tortilla tightly.
  4. Cut crosswise into pinwheels and serve.

Notes

See posts for additional notes.

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Holly Yzquierdo
Category: Salads & Wraps

Filed Under: Back to School, Life with Kids, On the Go, Recipes, Salads & Wraps Tagged With: Plant Based Diet, Recipes

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