My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

Plant Based Diet

Last Minute Party Food

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It’s New Year’s Eve! It’s also my birthday. Happy Birthday to me!

My kids are running around excited about eating cake for dinner, so not going to happen. One insists I need a Spider Man cake, the other a Star Wars cake. My 7 year old said it should be half and half. I asked, “Do you think your mommy wants a Spider Man Star Wars cake.” He said, “yes, that is perfect, then you can think of both of your sons.” And that my friends is motherhood in a nut shell.

Last Minute Party Foods

New Year’s Eve

Since it is New Year’s Eve and I’m no where close to prepared I wanted to share some last minute food ideas.

My ideal party food is appetizers and desserts. I like fun dips and finger foods. Take a little time in the grocery store then whip up this spread in about half an hour. [Read more…] about Last Minute Party Food

New Year’s Resolutions You Can Actually Keep

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What are your new year’s resolutions?

Do you hope to lose weight? Eat healthier? Start (and continue) exercising?

According to Google, only 8% of people keep their resolutions. You might as well give up now. Or you could rethink your resolutions.

New Year's Resolutions

Instead of choosing crazy out of reach resolutions I have some suggestions for you.

Help Others

Whether you choose to volunteer in your kids class, pick up extra food for the food bank or donate money to a charity choose something that will help others. You don’t have to do something through an organization. Do you know a busy family, volunteer to bring them a dinner or to baby sit so they can get a night out.

One Small Change

Instead of trying to change every bad habit choose something small and doable. Maybe you want to wash your face every night or floss twice a day. Do you want to get rid of clutter? Mark a time every Saturday to remove 2-3 things to donate or throw away. What ever it is make it something small.

For Your Health

January is the perfect time to make healthy changes. I’m not saying go out and join a gym but you can make lasting changes that will help you get healthier. If you’ve been wanting to make the move to a plant-based diet, now is the time.

Any time we want to make changes to the way we eat, it’s difficult but not impossible. I’ve made it my mission to help people make the move from the standard American diet to a plant-based diet.

That is the reason I developed the Plant-Based Basics eCourse! If you are struggling to eat a plant-based or don’t know where to start you really need this eCourse.

The Plant-Based Basics eCourse starts January 1st.

This eCourse is perfect for anyone wanting to make lasting changes and adopt a plant-based diet. (And you can get 50% off from now until January 1st using the code prebuy.)

The lessons will start with the basics and teach you what to eat, help you figure out how to shop, plan and answer those nagging questions about protein, supplements, and more. You’ll also get support and accountability to help you be successful.

You’ll actually be able to keep your resolutions because you will have support.

FAQs about the Plant-Based Basics eCourse

Is this the same eCourse as the 31 Day Plant-Based eCourse last year?

This eCourse has the same foundation but it has been reformatted for ease of use and has been enhanced to help keep you on track for the months to come.  The lessons are in a new order and have been updated.

Last year the lessons were in individual files for you to download each day. The new eCourse is in an ebook format. You’ll have the choice of downloading a printer-friendly PDF or an epub file to use on your phone or tablet. There is also a set of printables for those who use the epub files but want to print the meal plans.

What do I actually get?

You will get:

  • 17 lessons
  • 4 week work out guide
  • 3 week’s of meal plans
  • Meal Planning mini-course
  • 30+ Recipes
  • Adapting Recipes ebook
  • Daily emails for first three weeks, plus bonus emails after that
  • Private Facebook Group
  • and more.

How long is the eCourse?

The eCourse is designed so you can go at your own pace. You don’t have to complete the lessons in a certain amount of time. Those buying now will be part of the January 1st launch date.  You’ll get everything (except the Adapting Recipes ebook) on January 1st.

You can take as long as you want to go through all of the eCourse. I will be leading you through about 5 lessons a week plus bonus materials through email and the Facebook group.

I recommend you take 3-4 weeks to go through this eCourse.

I did the eCourse in 2015, can I do this one too?

Yes! Email me for options! You may be able to take the eCourse with no extra charge.

How much does the eCourse cost?

The eCourse is $49.99 but you can get it for 50% off through December 31, 2015. You must use the code “prebuy” to get the discount.

Still got questions? Leave them below and I’ll answer them as soon as possible! You can also learn more about the Plant-Based Basics eCourse and see what people are saying!

Easy Plant-Based Meal Plans for the end of the year

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The closer it gets to Christmas the more difficult it is to plan healthy meals. Between all of the office parties, school concerts, shopping and everything else, planning and cooking gets pushed off the priority list.

Read on if you want some help. I’m skipping breakfast and lunch and focusing on dinners. Yes, you have to eat breakfast and lunch too but I think these dinner ideas will offer up enough leftovers to lighten that load. Feel free to plan whatever breakfast that will be most reasonable for your schedule.

Easy Plant-Based Meal Plan

Easy Plant-Based Meal Plan

The five meals listed below will make enough food for two nights worth of dinners or dinner and lunch the following day. My hope is that these easy meals will help you have a little more peace while allowing you to eat well. [Read more…] about Easy Plant-Based Meal Plans for the end of the year

November 30, 2015 Meal Plan

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It’s almost December, the season synonymous with healthy eating. Wait, that’s not right.

In fact, it’s a lot harder to eat well this time of year. Despite our best intentions junk food calls out to us even more as the holidays approach. We finished our Thanksgiving leftovers on Friday and are back to a mostly empty fridge. As much as I love Thanksgiving leftovers I really wanted to get back to healthy meals.

In an effort to avoid unhealthy foods I’ll call upon soups and casseroles that are warm, comforting and healthy.

Plant-Based Meal Plan [Read more…] about November 30, 2015 Meal Plan

Chickpea Nuggets

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Who doesn’t love nuggets? These bite-sized delights are a comfort food for both kids and adults alike. But what if you could enjoy all the crispy goodness of nuggets without any of the meat, dairy or oil? Enter baked Chickpea Nuggets – a vegan twist on a classic favorite that’s sure to satisfy your cravings while keeping things plant-based and allergy-friendly.

You may be skeptical of these mystery nuggets, but you will be pleasantly surprised. My family LOVES them, and they’re easy to make which I love.

Chickpea Nuggets are vegan, gluten-free, and a fun kid food. They are easy to make and delicious.

Baked Chickpea Nuggets

Because these Chickpea Nuggets are baked rather than fried, they are a lighter and healthier alternative to traditional fried nuggets, without sacrificing any of the crispy texture or delicious flavor.

The crumb coating is what makes these work. You can use bread crumbs or corn flake crumbs. If you have food allergies make sure you find a brand that is safe for you. These gluten-free panko crumbs are a good option.

Plus, by making them at home, you have full control over the ingredients, allowing you to customize the seasoning and adjust the flavors to suit your taste preferences. These Chickpea Nuggets are so good you won’t even need a dip, but I’m partial to my Barbecue Sauce if you prefer a sauce.

Chickpea Nuggets are plant-based (vegan) and allergy-friendly. These easy nuggets are delicious my husband and kids loved them.

Variations for Every Taste

Like most of my recipes, this one can be customized to your liking. Here are some easy ways to switch it up:

  • Add spices like smoked paprika, cumin, or chili powder for a smoky or spicy kick.
  • For extra flavor and texture, mix in finely chopped onions, garlic, or fresh herbs like parsley or cilantro.
  • Experiment with different coatings for your chickpea nuggets, such as crushed cornflakes, panko breadcrumbs, or finely ground nuts or seeds for added crunch.
  • If you’re a fan of cheesy flavor, you can sprinkle some dairy-free cheese shreds or grated vegan Parmesan over the chickpea nuggets before baking for a cheesy finish.

Chickpea Nuggets Recipe

This recipe makes about 20 nuggets.

Ingredients

  • 1 15.5 oz. can chickpeas, drained
  • ½ tsp salt
  • ½ tsp garlic powder
  • 1 tsp granulated onion
  • 1 Tbsp nutritional yeast
  • 1 Tbsp bread crumbs or panko
  • ⅓ cup bread crumbs or panko for coating

Instructions

Step 1 – Preheat Oven

Preheat your oven to 350 degrees.

Step 2 – Process Chickpeas

Pour the drained chickpeas into a food processor and process for a few seconds. They will be chunky.

chickpea nuggets step 1
chickpea nuggets step 2

Step 3 – Add Spices and Bread Crumbs

Then add all of the other ingredients except the last ⅓ cup bread crumbs for coating. Process a few more seconds. The texture will be similar to a baked potato you mash up with your fork.

chickpea nuggets step 3

Step 4 – Form Nuggets

Scoop up tablespoon sized globs and roll them into balls then smash them into nugget shapes.

Step 5 – Coat with Bread Crumbs

Pour bread crumbs into a bowl and coat each nugget.

chickpea nuggets step 4

Step 6 – Prepare Baking Sheet

Cover a baking sheet with parchment paper. Lay each nugget on the parchment but don’t let them touch.

chickpea nuggets step 5

Step 7 – Bake

Bake for 20 minutes, then flip and bake for 10 more.

Allow nuggets to cool slightly before serving.

Vegan Dipping Sauces

Half the fun of eating nuggets is dipping them! Here are some delicious, homemade options:

Yield: 20 Nuggets

Chickpea Nuggets

Chickpea Nuggets are vegan, gluten-free, and a fun kid food. They are easy to make and delicious.

These allergy-friendly Chickpea Nuggets are perfect for plant-based eaters or people with food allergies. Enjoy them with your favorite dipping sauce.

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients

  • 1 15.5 oz. can chickpeas, drained
  • ½ tsp salt
  • ½ tsp garlic powder
  • 1 tsp granulated onion
  • 1 Tbsp nutritional yeast
  • 1 Tbsp bread crumbs or panko
  • ⅓ cup bread crumbs or panko for coating

Instructions

  1. Preheat oven to 350 degrees.
  2. Pour the drained chickpeas into a food processor and process for a few seconds.
  3. Then add all of the other ingredients except the last ⅓ cup bread crumbs for coating. Process a few more seconds. Everything will be well mixed and chunky texture.
  4. Scoop up tablespoon sized globs and roll them into balls then smash them into nugget shapes.
  5. Pour bread crumbs into a bowl and coat each nugget.
  6. Cover a cookie sheet with parchment paper. Lay each nugget on the parchment but don't let them touch.
  7. Bake for 20 minutes, then flip and bake for 10 more.
  8. Allow nuggets to cool before eating.

Did you make this recipe?

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

© Heather Mayes

Enchilada Casserole

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Have you ever had the privilege of eating homemade enchiladas?

My husband taught me how to make them just after we were married. They taste a lot different than what you get in most Mexican restaurants and take a long time to make, especially when you make the enchilada sauce (we just call it chili) from scratch.

This recipe isn’t exactly from scratch. It’s more of a cheater vegan enchilada casserole BUT it is soooo good you won’t even care.

Sometimes a girl just needs some enchiladas! Unfortunately, I don’t have hours to make one meal. Our old family recipe was extremely unhealthy, the healthiest part was the corn tortilla before you dip it in oil. I know I shutter at the thought.

Enchilada Casserole is a fast, easy and healthier version of regular enchiladas. This recipe is vegan (plant-based), gluten-free dairy-free and made from pantry staples for a delicious family friendly meal.

This recipe is easy, pretty fast, healthy and most of all delicious.

I had to come up with a veggie enchilada recipe but I’m old-school Tex-Mex and can’t handle veggies like broccoli and carrots in my enchiladas so don’t even try. I wanted to cut down on the time it takes to make them too so this recipe layers the ingredients instead of rolling individual enchiladas.

This recipe uses pantry items and you can get fancy with the Faux Cheese Sauce if you want to go that route but it is wonderful without it.

Enchilada Casserole

Ingredients

  • 1 pkg soft corn tortillas
  • 2 cans refried beans (or 3 cups of your own, try this recipe)
  • 1 can of diced tomatoes
  • 1/4 cup thinly diced, fresh onions
  • 1 cup corn (canned or freezer)
  • jarred jalapenos to taste
  • 1 can red enchilada sauce (15 oz can or bigger)
  • 1/4 cup crunched up tortilla chips
  • Double recipe of Faux Cheese Sauce if you want a cheesy top.

Do

  1. Preheat oven to 350 degrees.
  2. Spread about an ounce of enchilada sauce in the bottom of a 9×13 inch casserole dish.
  3. Cover the sauce with soft corn tortillas. Tear tortillas into smaller pieces when necessary.
  4. Gently spread cooked/canned beans over tortillas.
  5. Top with half of the tomatoes, half the corn, half the onions, and jalapenos if desired.
  6. Cover with 6 ounces (about half) the remaining enchilada sauce.
  7. Repeat steps 2 through 6. TIP: Cover the soft corn tortillas in beans before you lay them in the casserole dish.
  8. Add the tortilla chip crumbs if you aren’t making the cheese sauce. If you are waiting until later. Bake the casserole for 20 minutes.
  9. If making the cheese sauce follow the recipe but double it. Once done, pour it over the casserole and sprinkle tortilla chip crumbs on top. Then bake for 10 more minutes.
  10. Allow to cool slightly before serving.

This recipe is perfect for your vegan or gluten-free friends! It is potluck worthy and you can easily adapt it based on your preferences. So if you like broccoli and carrots in your enchiladas go ahead, unless you are bringing me some. You’ll notice on the process photos that you can adapt for preferences. I use corn on half and jalapenos on the other half to keep my family happy.

Enchilada Casserole that is plant-based and gluten-free. Easy to make with mostly pantry staples and completely healthy. No meat, no dairy, no gluten!

The tortilla chip crumbs give it an extra little crunch on top. I didn’t want to try to top it with corn tortillas because they would have become dried out and hard, you know this if you’ve ever skimped on enchilada sauce when making homemade enchiladas.

Yield: 6 Servings

Enchilada Casserole

Enchilada Casserole is a fast, easy and healthier version of regular enchiladas. This recipe is vegan (plant-based), gluten-free dairy-free and made from pantry staples for a delicious family friendly meal.

Enchilada Casserole is a fast, easy and healthier version of regular enchiladas. This recipe is vegan (plant-based), gluten-free dairy-free and made from pantry staples for a delicious family friendly meal.

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients

  • 1 pkg soft corn tortillas
  • 2 cans refried beans (or 3 cups of your own)
  • 1 can of diced tomatoes
  • 1/4 cup thinly diced, fresh onions
  • 1 cup corn (canned or freezer)
  • jarred jalapenos to taste
  • 1 can red enchilada sauce (15 oz can or bigger)
  • 1/4 cup crunched up tortilla chips
  • Double recipe of Faux Cheese Sauce if you want a cheesy top.

Instructions

  1. Preheat oven to 350 degrees.
  2. Spread about an ounce of enchilada sauce in the bottom of a 9×13 inch casserole dish.
  3. Cover the sauce with soft corn tortillas. Tear tortillas into smaller pieces when necessary.
  4. Gently spread cooked/canned beans over tortillas.
  5. Top with half of the tomatoes, half the corn, half the onions, and jalapenos if desired.
  6. Cover with 6 ounces (about half) the remaining enchilada sauce.
  7. Repeat steps 2 through 6. TIP: Cover the soft corn tortillas in beans before you lay them in the casserole dish.
  8. Add the tortilla chip crumbs if you aren’t making the cheese sauce. If you are waiting until later. Bake the casserole for 20 minutes.
  9. If making the cheese sauce follow the recipe but double it. Once done, pour it over the casserole and sprinkle tortilla chip crumbs on top. Then bake for 10 more minutes.
  10. Allow to cool slightly before serving.

Notes

It is potluck worthy and you can easily adapt it based on your preferences. I use corn on half and jalapenos on the other half to keep my family happy.

Did you make this recipe?

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

© Heather Mayes