My Plant-Based Family

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

Plant Based Diet

Plant-Based Meal Plan

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This week may be one of our busiest this month. My plant-based meal plan will be filled with simple recipes because my kids have 7 appointments, including Steven’s chemo, and we are packing our house since we are moving soon, oh and you know, our normal work schedules.

Plant-Based Meal Plan

Plant-Based Meal Plan

I probably have a couple of weeks before I pack up my whole kitchen but I am limiting my cooking. Mostly, I don’t want a big mess. I did some meal prep today and cooked my One Pot Broccoli and Rice Casserole for lunches this week. My husband loves it and it makes 4-6 meals. Last week, our youngest ended up eating most of it.

I’m also craving salads so I’ll be enjoying those as well. I think it’s the heat but hummus, veggies and salad are calling my name. We just bought a bunch of fresh produce but I’m still working on eating the foods in my freezer and pantry so I have less to move.

Plant-Based Breakfast

We will continue on our cereal trend this week. I’ll also have a few overnight oats ready to go. The Peanut Butter Overnight Oats is a favorite and get’s a lot of pins on Pinterest. We also have fresh strawberries and blueberries so I’ll probably make my standard Overnight Oat recipe too!

Plant-Based Lunch

Lunches will be leftovers, Broccoli Rice Casserole, Big Salads or sandwiches. I have hummus and I’m thinking about making my Red Pepper Dip which is one of my favorites.

Plant-Based Dinner Meal Plan

Monday: Plant-Based Mediterranean Bowl is so easy. The only thing that needs to be cooked is the quinoa and the leftovers are fantastic!

Tuesday: Texas Style Chili and oven baked fries will be a nice treat after a long day at the doctor. This is Steven’s chemo day and it starts really early in the morning and we won’t get home until after lunch.

Wednesday: Black Bean Mango Salad is perfect this time of year! Canned beans make this salad hearty and the mango makes it sweet and refreshing! I may make my Mango Salsa and use that instead. Either way, it’s going to be good.

Thursday: Instant Pot Black Beans and Rice is just too easy. It’s a huge recipe so I may reduce it by half. It isn’t very spicy, which means your kids will eat it. We spice up our individual bowls. I love cilantro and lime, or just a bunch of salsa.

Friday: Plant-Based Nachos! I can’t help it, Friday night is a good night for nachos! I love chips and salsa and add refried beans and you have a meal!

What are you working on this week? I’d love to hear what you are cooking!

Freezing Plant-Based Foods

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A few weeks ago I sent out my weekly, with tips for freezing plant-based food. It was a popular topic and I often get questions about which meals can be frozen.

tips for freezing plant-based foods

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It takes some trial and error to figure out which plant-based foods freeze well. I’ve found foods like soups and casseroles typically do OK when they’re frozen and reheated though the texture may change. For example, I always cook my rice so that it’s sticky. Frozen and defrosted rice will lose it’s stickiness every time. It still makes a great addition to soups, burritos, etc.

Tips for Freezing Plant-Based Foods

Cool Before Freezing

The important thing is to make sure you are freezing food that is already cooled off. You may need to let foods cool on the counter, then further cool them in the fridge before putting them in the freezer.

Do not put containers straight from the freezer into the oven. Even high quality baking dishes can shatter from rapid temperature change. There are some companies that make bake ware specifically for freezer to oven use but don’t assume yours will work. I haven’t tried this. I’m too afraid of shattering my pans.

Avoid Contact with Air

If you are freezing something like Banana Bread or Bean Burritos, wrap it in parchment paper or wax paper, then place in a freezer proof container or freezer bag. I used to make big batches of burritos and wrap them in parchment, then reuse the same freezer bag forever! I’m eyeing a set of reusable storage bags that look perfect for the job.

Even casseroles or other foods will taste best if they are carefully wrapped to reduce open air exposure. If you are freezing something in a casserole dish or bowl, consider covering it with a layer of foil or some other type of wrap to minimize the exposure to air. This will help with freezer burn.

Leave Room for Expansion

Soups and casseroles need room to expand once they’re frozen. If you are using a jar or glass container, make sure you leave a couple of inches at the top for expansion. Containers can break if there isn’t enough room for the food to expand as it freezes.

Flash Freeze

Some foods like fruit, veggies, burritos and any other foods you don’t want frozen in a clump, should be flash frozen. After the food cools, place it on a baking sheet or cutting board, and place it in the freezer. Once it’s frozen, place the individual items in a freezer bag or container.

My Favorite Plant-Based Foods to Freeze

I don’t freeze things that have pasta but there are many frozen food companies that sell frozen pasta dishes that it should work. If you’ve successfully frozen recipes with pasta send us your tips!

What are your favorite foods to freeze? Do you have tried and true methods for freezing your favorite foods?

Chocolate Chia Overnight Oats

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I’m going to let you in on a secret, I’ve got one heck of a sweet tooth and I’m a chocolate lover. When I came up with this recipe, I was looking for a chocolate treat to curb my cravings. This Chocolate Chia Overnight Oats delivers!

Chocolate Chia Overnight Oats

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The flavor of these Chocolate Chia Overnight Oats most closely reminds me of the milk leftover after a big bowl of chocolate flavored cereal. My whole life, before going plant-based, I would eat chocolate cereal. Not usually for breakfast, usually at night or as a snack. As a kid Count Chocula was my favorite, later as a teen and young adult, I’d buy big bags of generic chocolate pebble cereal.

You know I have several overnight oat recipes, I thought chocolate would be a great addition and perfect for an afternoon snack or dessert. Of course, you could eat this for breakfast.

You can make it healthier by adding fresh strawberries or more decadent by adding mini chocolate chips! I’m a huge fan of Enjoy Life Foods chocolate chips and use those exclusively in all my baking. I’ve also made these with chopped almonds!

Need a decadent chocoChocolate Chia Overnight Oats recipe

Chocolate Chia Overnight Oats

Ingredients

Do

  1. Choose a jar with a lid, add chia seeds, cocoa powder, maple syrup and rice milk. Stir well.
  2. Dump in oats and give it another stir.
  3. Secure lid and place in the refrigerator. Let it set for at least 2 hours or overnight. Enjoy in the next 5 days.
Chocolate Chia Overnight Oats recipe
Yield: 1

Chocolate Chia Overnight Oats

Chocolate Chia Overnight Oats

This decadent Chocolate Chia Overnight Oats recipe may be better suited for dessert than breakfast. Rest assured, it's perfect for chocolate lovers.

Prep Time 5 minutes
Additional Time 2 hours
Total Time 2 hours 5 minutes

Ingredients

  • 1/2 Tablespoon Chia Seeds
  • 1 Teaspoon Cocoa Powder
  • 1 Tablespoon Maple Syrup (optional)
  • 1/2 Cup Rice Milk (or plant-milk of your choice)
  • 1/2 Cup Oats
  • 1 Tablespoon Enjoy Life Chocolate Chips (optional)
  • 1/4 Cup Sliced Strawberries (optional)

Instructions

  1. Choose a jar with a lid, add chia seeds, cocoa powder, maple syrup and rice milk. Stir well.
  2. Dump in oats and give it another stir.
  3. Secure lid and place in the refrigerator. Let it set for at least 2 hours or overnight. Top with fresh fruit or chocolate chips. Enjoy in the next 5 days.

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© Holly Yzquierdo
Category: Recipes

Have you had chocolate oats? Do you think it’s breakfast or dessert?

Week Night Plant-Based Dinners

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Every week I share my Plant-Based Meal Plan. Last week I only shared our dinners and it went so well I thought I’d do it again and share our Week Night Plant-Based Dinners Meal Plan. I’ll give you some breakfast and lunch suggestions also.

Week Night Plant-Based Dinners Meal Plan

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Plant-Based Meal Plan

Breakfast: I’ve been moving away from oatmeal and hot breakfasts over the last week or so. Two mornings a week we have early morning appointments and I try to start working by 8:00 the other mornings.

I still offer oatmeal but my kids have been requesting toast with fruit, bagels or cereal, most mornings. This summer, we are encouraging them to be more independent so some mornings they make their own breakfast. Peanut Butter Overnight Oats is a great option to have in the fridge for those mornings we need a little extra.

Lunch: Most days lunch will be leftover dinner or sandwiches. On Sunday I cooked Enchilada Soup in my Instant Pot and cooked my One Pot Broccoli and Rice Casserole so we have those ready for lunch all week. Typically I’ll eat the soup, my husband and youngest son will eat the casserole and my other son will have sandwiches.

Week Night Plant-Based Dinners

Monday: Broccoli and Mushroom Stir Fry is a super easy, oil-free stir fry that is easy to adapt, based on what you have and what you like. You can even use frozen veggies if you don’t have any fresh. I’m working on clearing out my freezer and pantry so I’ll probably use frozen this time.

Tuesday: One Pot Pizza Pasta is as simple as it sounds. I like having pasta at least once a week for an easy meal. I add extra sauce to mine once it’s in the bowl and my boys add olives to theirs. Just like pizza, we all have completely different preferences, we use the basics in the pasta then load up our favorite toppings on the side. This is perfect with a side salad with Creamy Italian or Sweet and Tangy Salad Dressing.

Wednesday: Instant Pot Mexican Casserole is one of my oldest and most loved recipes! It’s worthy of a permanent spot on the meal plan. The leftovers are perfect for lunches too.

Thursday: Southwest Tofu Scramble is another easy recipe. This time I’m making it as an excuse to make my Mango Salsa! I really want the Mango Salsa and I think this scramble will be the perfect pairing!

Friday: Nacho Night! I’ll use my Instant Pot Refried Beans recipe, Kathy Hester’s Instant Pot Queso from the Ultimate Vegan Instant Pot Cookbook, and all our favorite toppings!

I also have a few bananas that are getting ripe and almost perfect for Banana Bread. I usually make Blueberry Muffins while I’m at it. I’ve got a new Pampered Chef Brownie Pan that I really want to use for the muffins!

What are your favorite week night plant-based dinners? 

Plant-Based Meal Plan

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One thing about this Plant-Based Meal Plan that you should know is that it’s not a completely accurate picture of our meals. Sure, I make a plan but we don’t always, scratch that, we never follow it with 100% accuracy. Also, it doesn’t take into account the gazillion snacks my kids eat each day.

Plant-Based Meal Plan

I don’t know if you can relate but my kids are always hungry. One kid would happily snack on fruit all day while the other isn’t interested in fruit at all. That reminds me, I bought the juiciest, sweetest, most perfect nectarines this week.

Another thing about this meal plan is that if we have leftovers, we usually eat them for the next day lunch and sometimes dinner. I will skip whatever meal I have planned if we have something else to eat. There is also those nights where we are all too tired to cook and the kids fend for themselves and have oatmeal, sandwiches or cereal.

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Plant-Based Meal Plan

Monday

Breakfast: Banana Nut Oatmeal

Lunch: Veggie Sandwich

Dinner: Spaghetti with side salad and Oil-Free Creamy Italian Salad Dressing

Tuesday

Breakfast: Strawberry Chia Pudding

Lunch: Leftover Spaghetti

Dinner: Instant Pot Refried Beans and Mexican Rice

Wednesday

Breakfast: Cereal or smoothies

Lunch: Burritos using leftover Beans and Rice

Dinner: Chickpea and Quinoa Stir Fry

Thursday

Breakfast: Instant Pot Oatmeal with Blueberries

Lunch: Salad with leftover stir fry

Dinner: Instant Pot Mexican Casserole

Friday

Breakfast: Peanut Butter Banana Overnight Oats

Lunch: Leftovers

Dinner: One Pot Broccoli and Rice

I’ve been making a lot of Banana Bread the last few months too! If you are looking for an amazing Banana Bread recipe you’ll want to try mine.

Most of my Instant Pot recipes also have stove top versions. I’m still working to convert some of them. If you’ve been thinking of getting an Instant Pot I highly recommend it. Now that it’s heating up in our area, my Instant Pot will be used even more so I can avoid heating up my kitchen.

Mango Salsa

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Are you looking for something that will bring the WOW back to your regular favorites? Try adding this Mango Salsa to your salads, tacos, burritos and more!

Mango Salsa

I’ve been a fan of fruit salsa’s long before I ate plant-based. There is something about the sweetness and spiciness mixed together that I find irresistible. Fruit salsas, especially Mango Salsa, will elevate your favorite recipes to a whole new level.

It’s no secret that I love salsa. I have salsa almost every day. Mexican food is my favorite and we almost always have something I can pour salsa on. In the summer when my favorite fruits are in season, I might go a little overboard with all the wonderful salsa combinations.

Mango Salsa

Today, I’m going to focus on this incredibly easy Mango Salsa recipe!

Trust me, if you bring this to a potluck or share it with friends, they will devour it and want the recipe. It doesn’t’ matter if they are plant-based, they will love it.

You can serve it on salad, my Mango Black Bean Salad is very similar to this, just add black beans and greens. In fact, I’d rather have Mango Salsa than any salad dressing!

Mango Salsa

Mango Salsa

If you like mango, you are going to love this super simple Mango Salsa. Feel free to change it up to suit your taste.

Ingredients

  • 1 pint grape tomatoes, or your favorite tomato
  • 1 Large mango, diced (approximately 1 Cup)
  • 1-2 Jalapenos, finely diced (depending your heat preference, remove the seeds for a milder heat)
  • 1/3 Cup Red Onion, diced
  • ½ Cup cilantro, chopped
  • 1 Lime, juiced (1/4 Cup juice)
  • Pinch of salt

Do

  1. Dice tomatoes, place tomatoes in a medium sized bowl, then add the remaining diced ingredients and give it a gentle stir.
  2. Add the chopped cilantro, lime juice and a pinch of salt.  Mix well and serve.

This salsa is perfect immediately but it can also be kept in an airtight container in the refrigerator for about 5 days. I love it after the first day when all the flavors have gotten a chance to meld together.

You can serve this salsa with just about anything! If you need some ideas, try it with tortilla chips, Lentil Tacos, Breakfast Tacos, Taco Salad, Veggie Burger, Tofu Scramble or Southwest Tofu Scramble, or anything else you can think of.

I’d love to hear how you enjoy this Mango Salsa! Don’t forget to pin this recipe and add it to your meal plan! I’ve pinned it in my “Favorites” board.

Mango Salsa

Mango Salsa

Mango Salsa

Try adding this Mango Salsa to your salads, tacos, burritos and more!

Prep Time 15 minutes
Total Time 15 minutes

Ingredients

  • 1 pint grape tomatoes, or your favorite tomato
  • 1 Large mango, diced (approximately 1 Cup)
  • 1-2 Jalapenos, finely diced (depending your heat preference, remove the seeds for a milder heat)
  • 1/3 Cup Red Onion, diced
  • ½ Cup cilantro, chopped
  • 1 Lime, juiced (1/4 Cup juice)
  • Pinch of salt (optional)

Instructions

  1. Dice tomatoes, place tomatoes in a medium sized bowl, then add the remaining diced ingredients and give it a gentle stir.
  2. Add the chopped cilantro, lime juice and a pinch of salt.  Mix well and serve.

Notes

This salsa is perfect immediately but it can also be kept in an airtight container in the refrigerator for about 5 days. I love it after the first day when all the flavors have gotten a chance to meld together.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Recipes