My Plant-Based Family

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

Plant Based Diet

Healthy Cravings Recap for March

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Healthy Cravings banner

Recently I hosted my monthly Healthy Cravings group. I often get questions about this group so I thought I’d address the most common. This is a local group hosted at my home in Mesa, Arizona. Many people are curious about what we eat and I thought an in home demonstration would be the best way to address questions but also show how good our food is. I hosted my first food demo last summer, planning to have more when ladies from my church asked if I would be interested in holding them as part of our Women’s Ministries. I thought it sounded like a great idea. Our Women’s Ministries groups include a book club, a jewelry making group, and a crafting group to name a few.

Most of the women who come are from my church but several are friends I’ve known outside of church, and now some are local ladies who I’ve connected with through this blog. Each month has a different food theme, March was Breakfast. There are women who come who are not plant-based but want to eat healthy, others have allergies which I accommodate, and some have successfully transitioned to plant-based eating.

The purpose of the group is to be a support system and information center for ladies interested in plant-based living. Of course having a smorgasbord available doesn’t hurt things. I often tell people it is a bit like preparing Thanksgiving every month. There is a recommended donation of $5 but it is not required. I never want money to stand in the way of someone coming.

Oatmeal Bar

Last month I served breakfast including an oatmeal and quinoa bar that featured diced strawberries, fresh blueberries, chia seeds, walnuts, raisins, and dried cranberries. Baked Sweet Potatoes, Breakfast Tacos, Savory Breakfast Muffins with a side of salsa, Blueberry Muffins and Banana Bread were also available. My friend Steffi made some incredible chocolate muffins too!

HC March breakfast tacos

HC March blueberry muffins

HC March savory muffins

The next Healthy Cravings will be meeting next week. We are having a Top Chef/Chopped Style contest with celebrity judge Danny Collier! Danny is a Plant Based Nutrition Coach, Personal Trainer, Speaker, and Model. I’ll have an interview coming up with him in the next few weeks. In the mean time you can follow him on Facebook.

Do you belong to any local plant-based groups? They can be a great resource for local support. To find one in your area check Meet Up or just google “plant-based groups” in your area.

Meal Plan Monday: How Are Those Resolutions?

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It has been three months since many of you made New Year’s resolutions to eat healthier, exercise more, or some other brand of self-improvement. I never make resolutions, I know myself well enough to know that a “new year” isn’t enough to push me to make a lasting change. If resolutions work for you that is awesome. I do make goals for myself, but I feel like resolutions just kind of set me up for failure.

If you made resolutions how are you hanging in there? If you have struggled to eat healthy be encouraged, spring is here (in some places) which will mean more fresh produce that is less expensive. Warmer temperatures will make it easier to get outside and get moving.

Today’s Meal Plan will be Resolution worthy; inexpensive produce, quick cooking to make time for play, and “lite” enough so you can still get moving. If you need a little more inspiration tomorrow I’ll be interviewing author Sid Garza-Hillman and giving away a copy of his book Approaching the Natural: A Health Manifesto.

ApproachNatural_CVRweb-184x300

Meal Plan

Breakfast is usually oatmeal but I think it will take a backseat this week in favor of quinoa. Cooked quinoa, almond milk, chia seeds and fresh fruit. I bought strawberries on sale recently. We may have nut butter and fruit toast on a busy day. I’m not a big proponent of smoothies, I don’t think they are right for everyone but they are a great way for my kids to get more than their fair share of greens and they love them. Our typical smoothie contains half a blender of spinach, 1-2 oranges, 2 bananas, and any other fruit with some almond milk.

Lunch is usually quick and easy food, occasionally I’ll serve pasta but not often. It takes a little bit of forethought and I usually wait until the last minute. Thankfully my kids prefer sandwiches to just about anything else, if they don’t eat it all I let them finish it after nap. They love baked sweet potatoes (so does my husband) and will eat them plain. I usually opt for a mix of beans and grains with leftover veggies but I’ll have a peanut butter and apple sandwich when the need arises. My husband takes leftovers, assuming they are healthy, are a great way to have a healthy lunch and save money but not eating out or wasting food.

Snacks are big part of my day, my kids always want to eat. We usually stick to fruit and veggies, I feel like they can eat a lot of those without it ruining their next meal. Some days they get a handful of walnuts or leftover muffins for snack. My husband takes several pieces of fruit and a large container of chopped carrots and broccoli along with spinach leaves for a snack.

Dinner is planned much better than the rest of the meals. It often requires more planning, like soaking or cooking beans or cooking grains that may take a little longer. If you are short on time using a crockpot is a great solution, I prefer to just cook several large batches of beans and grains at the same time for reheating later. Last week I planned Grilled Avocado and Veggie Wraps/Tacos but had to delay those because the avocados took a week to ripen. We will be having those tonight! Leftovers will be delicious on a bed of cilantro rice. I’m also developing a new recipe that I hope to introduce soon, it has a lentil base. I think it will speak to the heart of my fellow lentil lovers. Taco Salad using mixed greens, my recipe for Quinoa-Lentil Tacos, fresh salsa (or diced tomatoes, onions, jalapenos, garlic and lime), corn, a variety of beans and fresh avocado makes a very filling and delicious meal. I’m also craving roasted (using broth) potatoes, broccoli, onions and garlic. Seem like this will be an easy one pan meal. Toward the end of the week I’ll make a pot of soup to use up random veggies that haven’t been eaten yet. I did this last week and came up with the best soup I’ve ever eaten. My husband didn’t even get a taste. I only plan on cooking about 4 big meals but I’ll supplement with beans and grains. I can also whip up a quick stir fry at a moments notice.

Did you make New Year’s resolutions? Have you done a good job of keeping them?

 

Savory Breakfast Muffins

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I love the simplicity of grabbing a muffin or two on the way out the door. My problem with most muffins is that they are basically a sweet treat with little substance to fuel my day. If you feel the same way allow me to introduce you to a new friend of mine, Savory Breakfast Muffins.

Savory Breakfast Muffin

This recipe has a whole wheat and a gluten-free option and can easily be adapted to accommodate your favorite flavors or dietary needs. Use 2 cups of whole wheat flour or whole wheat pastry flour instead of the gluten-free flours and xanthum gum. I’ve also used a premade baking mix but I prefer to mix my own flours, it will taste great if you choose that route.

These muffins have been enjoyed by over a dozen people. In my most recent batch I substituted 1 tsp of crushed red pepper instead of the jalapeno for an even spicier result. I also marinate the mushrooms in equal parts (1-2 Tbsp) of liquid smoke, Worcestershire sauce, and Braggs Liquid Aminos. If you are avoiding soy you can use equal parts of liquid smoke and water, just read your labels. The marinated mushrooms lead many people to think these contain meat. Don’t let the long ingredient list intimidate you, this is well worth it.

Savory Breakfast Muffins

Ingredients

  • 1 cup brown rice flour
  • 1/2 cup sorghum flour
  • 1/2 cup tapioca flour
  • 1 tsp xanthum gum
  • 1/4 cup nutritional yeast
  • 1 tsp salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 cup baked potato, diced
  • 1/4 cup onion, diced
  • 1/4 cup bell pepper, diced
  • 1/2 cup mushrooms, diced
  • 1/4 cup jalapeno, diced (or 1 tsp crushed red pepper)
  • 1 3/4 cup rice milk (if making whole wheat version start with 1 cup milk and increase as needed)

Do

  1. Preheat oven to 350° and lightly spray muffin pan.
  2. In a large bowl mix all of the dry ingredients, then add the veggies, lastly the plant milk.
  3. Stir until well mixed adding more milk if necessary.
  4. Scoop batter into muffin pan, I like to fill them most of the way up.
  5. Bake for 24 minutes until an inserted toothpick comes out clean.
  6. Let cool for 10 minutes before removing from muffin pan.

Serve

This recipe makes 10 muffins. I’ve served this at Healthy Cravings and at a women’s bible study. They are easy to eat on the go, are not messy (crumbly) and taste great warmed or at room temperature. If you are serving brunch and need a dish that can be made ahead these are perfect. I plan to make this recipe in a loaf pan soon.

This recipe was shared at Gluten-Free Fridays hosted at Vegetarian Mamma.

Meal Plan Monday: I’m Feeling Inspired

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Portobello Fajita's

I’m not sure of the exact catalyst but I’m inspired. After a long spell of feeling a little blah in the kitchen I’m ready do a little more cooking and some better eating. I also have a lot of new projects and recipe ideas in the works.

Normally I love to brag about the weather here in Arizona but after seeing pictures on Facebook from friends across the country who are covered in snow I can only sigh for you. I got my first sun burn of the year this weekend but if it is any consolation my electricity bill will be quadrupled in a few months when the temperature is over 100° for months. If you want to come visit me now is the time, hurry space is limited.

Meal Plan

Breakfast will be a little different this week. We are still eating the leftovers from Healthy Cravings. I’ll post a recap soon but we are still working on Breakfast Burritos, oatmeal, and Breakfast Quinoa.

Lunch will hopefully be leftovers if I plan well. I also like soup and sandwich (or even salad) combo’s for lunch. These may be a good option for anyone taking a lunch to work. Burritos are easy to transport as well and we just happen to have Mexican Bean and Rice Casserole that is fantastic wrapped in a tortilla or put on top of a baked potato. My boys prefer sandwiches and get incredibly happy anytime bread is involved. They seem to be a little pickier lately but I’m hoping it passes soon.

Snacks are usually fruit or even fruit parfaits but I’m working on a few new recipes that will probably make an appearance here, oatmeal raisin cookies are in the lineup. I’m sure the majority of our snacks will be apples and oranges.

Dinner is where my excitement lies. I bought a pack of avocados and I am dreaming of all the ways to use them. I’m also planning to start using the grill again, oh yes, it is time. Portobello Fajitas paired with Mexican Rice and Unfried Beans are a great combination and worthy of company although we don’t have any coming. A few of the new things I’m working on include Grilled Avocado and Veggie Wraps with black beans and cilantro-lime rice. I also have a new sauce recipe that received a great review from my husband last night. I’m still tweaking it but we will have it again on Baked Potatoes and Steamed Broccoli or maybe over a rice dish.

For more dinner ideas check out the Recipe Page.

Are you experiencing grilling weather or soup weather? No matter where you are I hope you are feeling inspired to cook and eat well!

A Guest Post by Dustin Rudolph, the Plant-Based Pharmacist

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PursueAHealthyYou(Final)

It isn’t often that I run across another website or blog that shares my philosophy on health and eating. When I first discovered Pursue A Healthy You I read one page after another trying to find something I didn’t agree with but I never could. It was a welcomed relief.  It is now my pleasure to present this guest post from Dustin Rudolph, Pharm.D.

A Pharmacist’s Prescription For Optimal Health

It was the year 1987, I had just made the life-changing career decision of wanting to become a pharmacist. The world was a spectacular place to be in! The average cost of a new house was only $92,000, gas was a whopping 89 cents per gallon, The Simpsons had just made their TV debut, and U2’s newly released album The Joshua Tree was topping the charts. It was also a big year for the pharmaceutical industry. Prozac, one of the biggest blockbuster drugs ever, had just been released into the U.S. market. As for me personally, I found myself spending my days amongst a bunch of 4th graders, not because I was teaching them, but because I was one of them. You’re probably thinking “Fourth grader? Career decision making? Pharmacist? Right!” It may sound crazy for such a young man to make such a big life decision, but that was me. I’ve always been a highly motivated individual, persistent about planning life’s journey with every step I take. I’m still that way today, to a fault some would even say.

Anyway, back when I was ten years old I had wanted to become a pharmacist for three main reasons…

A) I wanted to help people.

B) It was a good paying job with a bright future.

C) I liked science and math.

Not a bad combination for the aspiring dreams of a small town, All-American boy with the prospect of success gleaming in his eyes. My parents were very supportive. I’m sure they were a bit surprised, however. Not every 10 year old comes up with such grand ideas at that stage in life. Most young boys are busy playing little league or off riding their dirt bike, complaining about doing chores because ‘work’ isn’t in their vocabulary yet. But I was focused on the future for some odd reason, and my focus only grew stronger as I made my way through middle and high school. I was determined to be a pharmacist one day and nothing was going to stop me.

In pharmacy school I learned everything you would ever want to know about medications. I learned about over-the-counter medications, prescription medications, and even natural and herbal medications. There was a pill for everything. I was going to be the person to pass them out. I couldn’t wait for the day of being able to “dispense miracles” with each prescription as it passed through my careful and calculated inspection.

After graduating, my energy and enthusiasm carried me through to my first job behind the counter of a retail pharmacy. I was fired up and ready to go. I wanted nothing more than to get out there and “hit the ground running” as they say. It was the beginning of the 21st century and there were sick people, lots of sick people, that needed my help. As the years passed (currently 11 and counting), I’ve had the pleasure of working in many different pharmacy settings—big box retailers, small and medium size hospitals, and even a busy grocery store setting. I’ve learned a lot, seen a lot, and even met some pretty interesting people over the years. I’d never thought you’d actually have to explain to a patient to take the wrapper off before inserting a suppository. Oh, what world we live in! Most of what I’ve learned as a pharmacist, however, is how I fit into this gigantic web of a healthcare system we have. I started out thinking I’d be the miracle healer, but have since realized this isn’t the case in most circumstances, unfortunately.

So, how did I come to this conclusion and what changed my mind since getting out of pharmacy school? It goes a little like this…

A little over four years ago my eyes were opened to a whole new world. I learned what it really meant to bring others back to an optimal state of health. Not just temporary health, but long term health, where individuals thrive as the years and decades go by. This new world was opened to me when I became aware of the healing powers of a whole foods, plant-based diet. I had read The China Study by the highly respected Dr. T. Colin Campbell of Cornell University. As it turned out, food is the best medicine you can give a human being when facing a chronic illness. I was shocked to learn of this approach provided by Dr. Campbell in his book. No one had ever mentioned this during pharmacy school. Yet, I believe now that it should be the first thing taught to all aspiring healthcare practitioners and the primary point emphasized in the treatment of chronic diseases. Food is why we are in this healthcare crisis, and food is also the way out of it. When I finally grasped this concept, my life (and my professional career) forever changed. The idea of food as medicine now serves as the basis of my message to others in their quest for optimal health.

“Fixing” the American healthcare crisis starts with addressing the root cause of chronic diseases. I can tell you firsthand from seeing thousands of patients over many years that more pills do not equal more health. Don’t get me wrong, I have helped many patients get back on track by offering them a pill, but this approach typically only provides temporary relief and is not a long term solution. The reason is because medications target the symptoms of disease and not the cause in most cases. The true solution to our healthcare woes are found in a healthy diet, regular exercise, and positive lifestyle choices which aim to target the root cause of these chronic illnesses. This is the message I hope will be carried forward as we enter into the coming years with our current healthcare crisis.

I feel very blessed to have had, and to continue to have, the opportunity to serve others in their time of need when it comes to their health. I’ve accomplished exactly what I set out to do in 4th grade… A) I’ve helped people, B) I’ve made a lot of money, and C) I’ve used science and math to accomplish both. What I didn’t realize when I was only ten years old was that…

A)  Helping others is one of the most rewarding and joyful experiences in life. The bigger the positive impact you have on others the more joy it will bring to you.

B)  The accumulation of money means so little in the grand scheme of things. Life is about giving unto others, spreading love and happiness in all that we aim to do.

C)  Science and math, when used in it’s simplest forms (i.e. plant-based nutrition), can transform the health and lives of others like nothing else, especially where medicine falls short of this.

Adopting a whole foods, plant-based diet is the best thing you could ever do for yourself. It will bring about vibrant health, lessen the carbon footprint on the world we live in, and increase the welfare of all living creatures living on this planet. It is truly a win-win-win situation. With that being said, I’m going to ask of you something that no pharmacist has ever asked of you before – please put me out of business by adopting a whole foods, plant-based diet. You will eliminate and/or reduce the need for medications and live a disease free life in the process. Nothing would give this pharmacist more pleasure than to hear that story from you, if or when you decide to make it happen.

Plant Based PharmacistDustin Rudolph, Pharm.D. (aka The Plant-Based Pharmacist) currently practices as a clinical hospital pharmacist. He spends much of his spare time educating others on the benefits of adopting a whole foods, plant-based diet and a healthy lifestyle in order to end the chronic disease epidemic. For more information check out his website at www.PursueAHealthyYou.com or his blog at http://pursueahealthyyou.blogspot.com.

Breakfast Tacos

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breakfast tacos

I love Breakfast Tacos! Years ago the breakfast tacos I made were completely different from those I make today, but we enjoy them just as much if not more. These tacos are very versatile and can be adapted for even the pickiest eaters or omnivores in your household.

breakfast tacos

Breakfast Tacos

Ingredients

  • 1/2 an onion, diced
  • 1/2 a bell pepper, diced
  • 1/2 a jalapeno (remove seeds for less heat)
  • 1 handful of mushrooms, chopped
  • 1 cup cut cauliflower
  • 1 large baked potato, diced
  • 1/2 to 1 cup of cooked beans, drained
  • 1/2 cup cooked quinoa
  • 1 Tbsp nutritional yeast
  • salt (or black salt), pepper, garlic, and turmeric to taste
  • tortillas of your choice, use corn tortillas for a gluten-free option

Do

  1. Add onions, peppers and mushrooms to a skillet and cook on medium heat, stirring occasionally, adding a little water if veggies start to stick.
  2. Once veggies are beginning to soften stir in potatoes, quinoa, and beans.  They will now begin to stick.
  3. As soon as everything is incorporated and warm add nutritional yeast and spices.
  4. Spoon this into tortillas and serve.

Serve

I love to eat these Breakfast Tacos with salsa! This reheats very well and will keep several days when refrigerated. If you are using corn tortillas know that they are crumbly and will likely break. These can be layered in a casserole dish instead of rolled into the tortillas for a quicker option. I’ve also wrapped them in parchment paper to hold them together. I’ve served these to an omni group and they LOVED them.

If you are eating plant-based but having a hard time convincing your family this is an easy dish to adapt for them. Things like eggs or cheese are easily added but not really needed.

Are you a Breakfast Taco lover too?