My Plant-Based Family

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

Plant Based Diet

Where I Shop

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Lately I’ve gotten a lot of questions from new Plant-Based Eaters (and some who are only plant curious) about where I buy food. Since I live in Arizona the resources I have will likely be different from what you have available. Maybe if we all share our wisdom in the comments we can all find new ideas and help a newbie navigate the terrain. The things I share will be what works for my family, based on food budget, dietary needs and restrictions, family size and where I live.

Weekly Shopping

Every weekend we load up as a family and go to Sprouts. I love this store. If I really wanted to be frugal I’d go on Wednesday because that is double ad day but weekend shopping works best for our schedule.

Sprouts Farmers Market is an independent natural foods grocery store chain that focuses on “healthy living for less.” We sell farm-fresh produce and thousands of natural, organic and great-tasting mainstream foods at remarkably low prices, in a non-traditional farmers market-type setting.

Sprouts only has stores in California, Arizona, Colorado, and Texas; sorry friends if you don’t live in one of these states.  Sprouts has the best produce, it stays fresh for a reasonable amount of time and is well priced. I would pay much more if I bought the same produce at a regular grocery store. Additionally there are other “farmers markets” that are really more like a produce market (no farmers in sight) that have produce even less expensive but it is only good for a few days. At those places I can get a much better deal but since the produce only last a day or two I’d have to go often and it is not near by. I’ll occasionally shop there if I’m having a big party and need a lot of produce for one day. I prefer to shop at Sprouts. If I buy something that I don’t like I can take it back for a full refund.

What do I buy at Sprout:

  • produce
  • gluten-free items
  • Ezekiel Bread
  • dairy-free coffee creamers
  • bulk grains
  • nuts
  • turbinado sugar
  • nutritional yeast
  • Enjoy Life Chocolate Chips

Sprout’s also carries conventional and organic meat and dairy, health care items, vitamins, supplements, beauty and toiletries items and even Blue Bell Ice cream. If I could only shop one store it would be Sprout’s!

I am also a fan of Fresh and Easy. Of course this is less than a mile from my house and the first store you come to when leaving my neighbor hood, yes I’m one lucky girl. I was resistant to F&E at first, I had heard that it was expensive and didn’t have a good selection. Once my first son was born I tried it (because I got tired of being stuck in a big store for over an hour and a ton of creepy strangers trying to touch my newborn). I loved it. I could get anything I needed and be in and out quickly. Some things are more expensive but not everything. They have a lot of ready-made food but it almost always has meat, cheese or oil so I don’t buy those. I LOVE their fresh salsa’s, hummus, and they have a great clearance section. Most of all I REALLY LOVE their almond milk. I prefer the F&E brand of almond milk to all others! It is priced great too!

What do I buy at Fresh and Easy:

  • almond milk
  • coconut milk (occasionally)
  • hummus
  • salsa
  • cereal
  • banana’s (they are not cheap but convenient)
  • gluten-free items
  • organic tortilla chips
  • some produce
  • items from the clearance section
  • nutritional yeast

They also have a good selection of grains, pasta, and normal grocery store fare, it is just a little pricier than I get other places. If I need to run to the store for a quick ingredient F&E is my pick.

Every So Often

There are other places I shop occasionally. 

What I buy at Costco (once a month or longer):

  • agave nectar
  • beans
  • Naked Juice
  • quinoa
  • spices
  • hummus (occasionally)
  • organic tortilla chips
  • baby wipes

What I buy at Target:

  • diapers
  • toiletries
  • baby items
  • clothes
  • last-minute food items I forgot to get elsewhere

What I buy at Walmart (I only go a few times a year):

  • beans
  • brown rice
  • canned goods
  • toiletries

As you can see most of my shopping is done at Sprouts and Fresh and Easy. If I lived in rural Oklahoma near my mom I’d have to shop at small local grocery stores, Walmart, and use the internet. I’ve thought about buying more grocery items online but haven’t yet. In fact I may check into getting an Amazon Prime account to see if that would be helpful.

Where do you shop? Is there a store you use that you couldn’t live without? Share with the peanut gallery so we can all benefit!

 

Meal Plan Monday: A Different Kind of Week

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Tropical Smoothie with Hidden Greens

This will be an odd week for us. My husband was out of town last weekend, typically that means I do very little cooking, This weekend I happened to be sick, that resulted in very little eating as well. I think I’m almost back to normal. My kids survived on dry cereal, frozen waffle’s, banana’s, apple’s, strawberries, oatmeal and a few leftovers. They didn’t complain, it was all their favorite foods. 😉

On Wednesday two of our teenagers will be here for the summer! YAY! My cooking will increase substantially with their arrival. Then on Saturday I will have my first Food Demo, I have a ton of cooking to do for that.

With all of that going on I have decided not to do an official Meal Plan. So what will we eat, probably more of what we ate this weekend plus a few other things.

Unofficial Meal Plan

Breakfast will be our normal fare; oatmeal, GF waffles, cereal, etc. It’s just that kind of week.

Lunch will be equally easy; sandwiches, burritos, bean and grain bowls, wraps, and the like.

Snacks will be fruit, nut butter on apple’s or banana’s, and probably a smoothie or two or three.

Dinner will be pretty easy stuff for the first few days this week. I have some portobellos and zucchini I hope to grill along with other veggies. I’m sure we will eat out once or twice with the big kids arrival, that does not mean fancy or expensive though. Friday and Saturday I will be very busy cooking and prepping for the Demo. I’m going with a Mexican food theme. Originally I was going to do a bunch of different things but it will be easier this way. My next Demo I’ll showcase different types of food. Needless to say we will be eating lotsa Mexican food toward the end of the week.

I’m also considering blogging a little less while our big kids are here. I’m not sure what our schedule will be like so I haven’t really decided. What are your thoughts?

 

Gratituesday: Helping

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I love helping people. I especially love helping people begin to get healthy with a plant-based diet.

I love talking to people, cooking for people and blogging about plant-based eating. I strive to be helpful, I want people to realize they can eat real food that taste great and wont cost them an arm and a leg.

In the last week I’ve had two people (one a dear friend and the other an acquaintance from years ago) contact me and tell me they are interested in a plant-based diet.

EEEEKKKKK! That is me squealing in excitement. I learned that sound from my daughter when she was a tween. If you have a daughter you know that sound too. First, I get excited because I know someone I care about will be healthier. Second, I get to play a small part in that.

Most of my friends are not plant-based eater’s and that is ok. I love them no matter what they eat. I do get excited when I hear they make a meatless meal or try a new grain or veggie. I love their feedback on my plant-based meals.

I’m just thankful for the opportunity to help people!

What are you thankful for today?

Join us for Gratituesday at Heavenly Homemakers!

Getting Fit: A 30 Day Challenge

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On Monday I told you how my husband and I made a commitment to get fit. I left of most of the details so I’ll share those today.

Our 30 day Fitness Challenge started June 18th. We were discussing it the day before we started and I somehow agreed to doing P90X. Of course I was afraid I would die, but thankfully not yet. The first week I was still trying to find my groove. Some days my schedule does not accommodate a workout. Working out with my kids around is not only impossible it is also the most frustrating thing on the planet. I think I would rather let ants sting my eyeballs.

Also, we have been dealing with a situation that takes some time (that is normally when we work out) and drains our energy.

So what do my workouts look like? On Monday, Tuesday, Thursday, Saturday, and Sunday I do P90X for about an hour. I use resistance bands instead of weights. I try to go on a run after my workout. We usually start working out around 7:30 or 8:00 after the boys are in bed and it has cooled down to 100° F by then. Sometimes something comes up and we can’t do a full workout. On those days I usually try to run and/or we will do one or two 10 Minute Trainer video’s, basically a speedy version of P90X.

What does my running look like? I almost hate to even call it running. So far I’ve kept to the same course, the sidewalks and streets of my neighborhood; it is about half a mile. Originally it took me about 10 minutes to jog (with a little walking) and now it takes just over 5 minutes. This weekend I plan to take a new, longer route. I’ll update My Plant-Based Family on Facebook if I think about it. Even though I’m not running far or long it totally wipes me out, much more the my other workouts, I’m guessing the heat may be a contributing factor there.

So far this week I’ve only been about to go on two runs and do two workouts. I know I’d have more time if I would wake up earlier to run before it is too hot, or to workout but I’m not that committed yet. I normally get up between 5:30 and 6:00 just to get ready before my boys wake up and I’m not ready to get up any earlier.   

Results? In a week and a half I haven’t seen any weight change but I can see more muscle definition. Since my runs take less and less time I know I’m doing better. Also I am hungry all the time. I’m eating a lot more so I’m assuming most of that is due to the workouts but I know a small portion is just me wanting to be a little piggy. 🙂

I want to say thank you to all of you who have given me tips and advice. The whole time I’m running I’m going over everything my friend Aletia has told me. I’m also formulating my goals like my friend Breht advised.

Do you have any tips or advice for me? What about favorite foods to help me stay fueled?

 

Black Bean Goodness

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I finally did it, I made Black Bean Soup. I had never eaten it but had it on my Meal Plan several times. About a month ago I finally got a taste of Black Bean Soup from Paradise Bakery. It was lovely and I decided I would make it soon. This was the week. I put it on the Meal Plan, bought beans, and finally made it. Since I have been working out (almost daily) I’ve been needing more food. I was craving a huge bowl of fuel so I made Potato Soup on Monday and Black Bean Soup on Tuesday! They were both delicious!

Spicy Black Bean Soup

Ingredients

  • 6 cups soaked beans, 3 cups unsoaked
  • water to cook beans
  • 2 onions
  • 2 jalapeno peppers
  • 2 tomatoes (optional)
  • 4 cloves of garlic
  • 1 tbsp salt
  • 1/2 tsp cumin
  • 1 tbsp chili powder (of more to taste)
  • 1/4 cup nutritional yeast (optional)
  •  a few tbsp of Better than Bullion Veggie broth (optional)

Do

  1. Measure out 3 cups of dried black beans, sort them (look for random rocks to remove), the rinse them.
  2. Put in a pot or large bowl and cover with water (overnight or for several hours).
  3. Discard soaking water and rinse beans. Place beans in a pot with clean water that covers beans.
  4. Cook the soaked beans on the stove (medium heat) for about an hour. Test beans for doneness by tasting or by placing a few beans on a spoon and lightly blow on them. If the skin cracks and starts to peel back they are done. If they are not done cook for an extra 30 minutes or more.
  5. Take approximately half the beans and place them a  food processor or blender along with some of the water and blend until smooth.
  6. Add the onion, jalapeno, garlic and tomato to the blender and wiz, chunky is ok.
  7. Pour this mixture back into the bean pot and simmer.
  8. Add chili powder and cumin. I added the Better than Bullion Veggie Stock here. Why didn’t I add it to the beans when they were cooking? So I could save some unseasoned black beans in case I make Black Bean Brownies.
  9. Simmer until flavors are incorporated.

Serve

Eat this delicious soup with corn bread or corn fritters for a “southern” inspired flavor. This is also great poured over brown rice with a bit of avocado (lunch today). Although this is called spicy, my 1 and 3-year-old kids LOVED it. It was not too spicy for them.

My husband can’t eat seeds but loves spicy food. Instead of adding the jalapeno to the blender I just stabbed it with a knife a few times so the seed stayed in, I then added it to the pot to simmer for a while. The soup had a nice spicy, but not too spicy flavor.

My husband resisted black beans when we first began eating a plant-based diet. Even if you are not in love with the flavor you should eat them because of how good they are for you. I happen to love them!

A cup of cooked black beans provides 227 calories, 15 g of protein, 1 g of total fat, no saturated fat or cholesterol, 41 g of carbohydrate and 15 g of fiber. Black beans contain no saturated fat or cholesterol. One cup of black beans also provides 20 percent of the daily value, or general recommended amount for adults, for iron and 5 percent of the daily value for calcium. Black beans also provide significant amounts of the minerals magnesium, phosphorus and manganese, and the B vitamins thiamin and folate, or folic acid. LiveStrong

Meal Plan Monday: Focus on Fitness

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I am not an athlete. I used to blame my knee’s. Oh yes, the “bad knee’s story”. Nothing has ever happened to my knee’s, I’ve just been so out of shape that I would be in pain if I tried to run. Great logic huh, too out of shape to exercise. There was a time in my early 20s that I worked out daily. I looked fit and was comfortable with the way my body looked for maybe the first time. I used the machine for lifting and the bike for cardio. I would only get on the treadmill if there was no bike available and I would not run, back to the bad knee story.

After that I got married and my husband already had 3 kids. Between working full-time, taking care of my new husband and kids, and a little work on my MBA (that I never finished, thankfully) I didn’t have much time to work out. I joined a Curves and worked out there. It was fun but not a tough workout. I maybe lost a few pounds but nothing substantial. Then we moved to AZ and I’d start working out again ever so often. When I shared my story I talked about working out for months and not losing weight.

A few month’s ago something started to stir in me, I started working out again, not running, but I didn’t stick with it, again. My husband wanted us to work out together and I started dreaming about running. What if I really could run? I watched past episodes of The Biggest Loser and would see a person who weighed 400 pounds running, working out, getting fit. I knew that if they could do then I could too. I was done with the excuses but would I stick with it. I also have two incredible friends who are runner and are faced with some obstacles that make it difficult/impossible to run right now.

I went running a few times, not far and not long but it was progress. I talked to my husband and one of my dear friends, who is a runner, about it. I knew what I had to do. I had to blog about it. Once I put it out there for everyone to see I knew I would be committed. No one likes to fail in public and the internet is public enough for me. 

So one week ago we committed to a one month fitness challenge. My husband and I are working out together and I’m going on short runs, hoping to run faster and longer as I get in better shape. I’ll share more about what we are doing some other day. For now I need to share how we are fueling these workouts.

Meal Plan

Breakfast will be Breakfast Quinoa, oatmeal with fruit, toast with nut butter, fruit, soup (I love leftover soup for breakfast) and the occasional bowl of cereal. My favorite way to eat cereal lately is with blueberries, banana’s and almond milk.

Lunch will be leftovers on most days. I like to grab a quick almond butter sandwich on busy days. Lately I can’t get enough bean burritos. I bought a vat of spinach so I’ll need to eat plenty of wraps so it doesn’t go slimy like last week.

Snack is mostly fresh fruit, like strawberries, blueberries, banana’s and nut butter.

Last week I just sat out cooked grains, beans, and veggies and we made out own meals. We didn’t enjoy this much. It works better as a once in a while type of thing not an every night thing. This week I’ll be making a distinct meal most evenings but not necessarily assigning a special night to it. Also, I work with kids at church on Wednesday night’s so we need a quick meal or take out and my husband is hosting a “Guy’s Night” this week so I’ll be making food for that.

 This week Dinner include’s:

  • Potato Soup with Carrots, Onions, and Garlic (made on Sunday night)
  • Gluten-Free Spaghetti with Mushrooms and Red Sauce, also a Big Garden Salad
  • Spicy Black Bean Soup, I may make this in the Crock Pot, and I have avocados at the ready
  • Chopped Salad or some other Big Salad

I’m also planning the food for the Plant-Based Food Demo I’m hosting soon. I will need to begin cooking some of the dishes I plan to serve to make sure everything turns out the way I want.

Since we have been working out for a week I am definitely craving more calories (and more junk food)! Any suggestions for a newbie runner and aspiring athlete?