My Plant-Based Family

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

Recipes

Meal Plan Monday: Under the Weather

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We have been a little under the weather here which you may know if you follow My Plant-Based Family on Facebook. We had a nice little discussion going on this weekend, many people left their favorite tips for beating the flu. While we are mostly better we will stay quarantined as much as possible, especially the kids. My husband and boys were hardest hit by illness, I’m hopeful that I wont get as sick as them, but I do have some cold symptoms.

Since I’m not really sure how we will be feeling I’m not making a formal Meal Plan but I’ll share a little of what we will be eating.

Meal Plan

Breakfast will likely be oatmeal, toast, and fruit or some combination of those. I’ve been feeding my boys a pint of blueberries a day, they love them.

Lunch will likely be leftovers as we have quite a bit. Two new delicious soups, nachos, hummus and veggie sandwiches, beans, and Chickpea Salad (I’ll post this recipe this week).

Snacks will be fruit and veggies. I’m trying to keep things easy.

Dinner will be a lot of soups. They are so easy you really should be making them too. We have a ton of broccoli we need to eat so I foresee Potato and Broccoli Soup, Taco Soup, and probably a Chickpea (GF)Noodle Soup. I may work in some more interesting meals if we are all feeling better later this week. We have so many leftovers though I’m not worried about cooking much.

There are a lot of great things about this Meal Plan; its frugal, it’s easy, it’s gluten-free, and it will be very nourishing as we recover. I’m so happy I made a new batch of my Dry Broth Mix last week. It will come in very handy. I have a lot of basic ingredients ready in the refrigerator including: pinto beans, lentils, quinoa, chickpeas, and plenty of fresh fruit and veggies.

What is your favorite thing to eat when recovering from illness?

 

Best Faux Cheese Sauce (Vegan)

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If you’re new to plant-based cooking or just exploring dairy-free alternatives, you may have noticed that creating a flavorful, creamy, and satisfying “cheese” sauce can be a bit of a challenge. Enter faux cheese sauce—a delicious, nutrient-dense sauce that requires no dairy but still brings the cheesy goodness.

This sauce, featuring ingredients like nutritional yeast, rice flour, turmeric, and plant milk, is a perfect companion to just about any dish that could benefit from a little extra creaminess. Keep it mild and savory, or add spices like cumin and chili powder for a Mexican-inspired twist.

When we first switched to a plant-based diet, faux cheese sauce became a very important part of our arsenal. We ate a lot of Mexican food (we still do) but it wasn’t the same without all of the cheese we used to add.

This faux cheese sauce is more than just a vegan alternative—it’s a delicious, versatile addition to any kitchen. Whether you’re a seasoned plant-based eater or simply looking for a healthy, dairy-free sauce to add to your repertoire, this faux cheese sauce is sure to impress.

How to Make Faux Cheese Sauce

Ingredients

  • 1/4 c Nutritional Yeast
  • 2 Tbsp rice flour* (wheat flour can be used instead)
  • 1/4 tsp tumeric
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • salt to taste (I used 1/2 tsp)
  • 1/4 tsp cumin**
  • 1/2 tsp chili powder**
  • 1 c plant milk (I use rice or unsweetened almond milk)

*For a thicker sauce add extra flour.**These are optional but best used for a Mexican inspired flavor.

Instructions

Step 1 – Add Dry Ingredients

In a medium sauce pan add all dry ingredients and place on medium heat.

Step 2 – Stir

Stir with a whisk as dry ingredients are heated and begin to toast. Don’t let them burn!

Step 3 – Add Plant Milk

Once they are warmed and begin to be very fragrant (again, not burnt) add the plant milk and whisk often. When sauce becomes thick remove from heat and let cool for a few minutes.

Serving Suggestions

Once blended, this faux cheese sauce becomes a rich, creamy addition to a wide range of dishes. You can drizzle it over pasta for a dairy-free mac and cheese, use it as a nacho cheese sauce, or even as a dip for veggies and chips. It’s also great for casseroles, baked potatoes, and as a topping for plant-based burgers and sandwiches. And if you make it a little thicker, it can be spread on toast for a quick, savory snack.

For those who like experimenting, consider stirring in additional ingredients to customize your sauce. Add a pinch of smoked paprika for a smoky flavor, or a touch of mustard powder to bring out the “cheesiness” even more. The possibilities are endless!

Tips for Perfect Faux Cheese Sauce

  1. Blend Until Smooth: Achieving a creamy, smooth texture is key to a great faux cheese sauce. Use a whisk or blender to ensure all the ingredients are fully combined and that the rice flour is evenly incorporated.
  2. Adjust to Taste: Don’t hesitate to play around with the seasonings to suit your taste. Start with the base amounts listed, then tweak to find your perfect balance of cheesy, salty, and savory.
  3. Experiment with Thickness: If you prefer a thicker sauce, gradually add more rice flour, a half-teaspoon at a time, until it reaches your desired consistency. For a thinner sauce, add a splash of extra plant milk.
  4. Store and Reheat Carefully: This sauce can be stored in the fridge for up to a week, making it a convenient option for meal prep. When reheating, warm it gently and add a splash of plant milk if it becomes too thick.

More Plant Based Sauce Recipes

If you like this faux cheese sauce, you’ll love these plant-based recipes too:

Faux Cheese Sauce (Vegan & Gluten-Free)

Faux Cheese Sauce (Vegan & Gluten-Free)

A velvety, dairy-free cheese sauce made from wholesome plant-based ingredients, perfect for adding creamy, cheesy flavor to any dish.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1/4 c Nutritional Yeast
  • 2 Tbsp rice flour* (wheat flour can be used instead)
  • 1/4 tsp tumeric
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • salt to taste (I used 1/2 tsp)
  • 1/4 tsp cumin**
  • 1/2 tsp chili powder**
  • 1 c plant milk (I use rice or unsweetened almond milk)

Instructions

  1. In a medium sauce pan add all dry ingredients and place on medium heat.
  2. Stir with a whisk as dry ingredients are heated and begin to toast. Don’t let them burn!
  3. Once they are warmed and begin to be very fragrant (again, not burnt) add the plant milk and whisk often.
  4. Once sauce becomes thick remove from heat and let cool for a few minutes.

Notes

For thicker sauce, add flour.

Did you make this recipe?

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

© Holly Yzquierdo

Meal Plan Monday: Spending Less to Eat More

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People always ask me what we eat; my answer is usually, “Real Food” or something similar depending on who is asking. I don’t have to read a long ingredient list because most of what we eat is pretty simple, but that doesn’t mean plain.  I buy whole ingredients that fit into my budget, some weeks we spend more than others and I stock up when our favorites are discounted.

This weeks meal plan will focus on low-cost, high quality meals. Depending on where you live you may not have access to the same food at the same prices. Tomorrow I’ll talk  more about eating plant-based on a budget. All of the items I talk about today are regular ingredients that we keep on hand. If you are new to plant-based eating it may cost a little more while you stock your pantry. You don’t have to do this overnight; we slowly bought new things as our budget allowed.

Nutty Apple Cinnamon oatmeal

Meal Plan

Breakfast can be the least expensive meal of the day. Oatmeal is easy to prepare, but sometimes takes a little practice. Cook your oats and add your favorite toppings. I like ground flax, chia seeds, and dried cranberries or raisins. Homemade granola is another easy option especially when paired with fruit. Baked Sweet Potatoes with a little bit of cinnamon is a sweet yet filling breakfast. Check out this post for more Breakfast Ideas.

Veggie Stuffed Pita

Lunch is a great time for a really big salad. I like spinach, tomatoes, peppers, beans, onions, carrots, and whatever other veggies I have. I prefer to eat it in a wrap with hummus. Most days we eat leftovers for lunch; including my husband who always takes his lunch. Soups are one of my favorite’s for lunch; Slow Cooker Potato Soup, Taco Soup, or Minestone help me warm up and fill me with fuel. Soups can also be taken to work in a thermos and kept warm. Baked Potatoes are also inexpensive yet filling, especially when combined with steamed or raw broccoli, raw veggies or any of the other lunch items mentioned. We do have our fair share of sandwiches (me and the kids) but they aren’t as inexpensive or nutritious.

apple slices with almond butter

Snacks are a great way to add an extra serving of fruit or veggies to your day. Sliced apples dipped in nut butter or veggies dipped in hummus are a favorite with my boys. Sometimes I make green smoothies too. If you have an early lunch and late dinner you may need a more substantial snack. Homemade granola or granola bars are much less expensive than sore brought and can be customized to your preferences.

Mexican Rice and Bean Casserole

Dinner is typically the biggest meal of the day at our house. The other meals are reactions while dinner is (usually) planned. We’ve been adding more salads to our dinner. I also try to have beans or a bean dominate dish. Beans are cheap and versatile. This Mexican Casserole has received rave reviews from adults and kids and is made with pantry staples. This Broccoli and Brown Rice Casserole is also a crowd pleaser and made with fresh or frozen broccoli. Our teenage daughter requested this once a week for months. Bean Burgers, Lentil Tacos, or Quinoa Tacos are easily mixed and matched for extra meals and make a great topping on top of a Taco Salad.

You’ll notice that these recipes are gluten-free, unprocessed, inexpensive and easy. Tomorrow I’ll talk more about how to eat a plant-based diet while eating inexpensively.

What are you eating this week? Any My Plant-Based Family recipes?

Oil-Free Blueberry Muffins

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Try these oil-free Blueberry Muffins to fuel your day. You won’t believe they are missing oil and plant based!

Muffins feel like a treat because they are sweet, but these keep you feeling full and energized like a donut never could. They also travel well and don’t need to be refrigerated. I like to make a batch on Sunday and grab them throughout the week for breakfasts and lunches.

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

What is the Secret to Making Moist Muffins Without Oil?

There are several ingredients in this recipe that keep the muffins moist, including the blueberries. Bananas, plant milk and vanilla help too, but the unexpected secret is applesauce.

Applesauce is a wonderful substitute for oil and butter in any baking recipe. It adds a great deal of moisture without the fat, and I have a secret: There is even a substitute for applesauce if you don’t have any on-hand. You’ll never guess what it is!

Are Fresh or Frozen Blueberries Better for Muffins?

Neither! Both fresh and frozen blueberries are great options for muffins. Frozen blueberries may add a touch more moisture, but it isn’t enough to make a noticeable difference.

I like to stock up when berries when I see them on sale. They don’t last long in my house, no matter if they are fresh or frozen.

How do I Prevent my Muffins from Being Dry?

Surprisingly, dry muffins don’t have anything to do with their ingredients. Muffins become dry when the temperature they are cooked at is too high. This causes cracks on the tops and a dry texture.

To prevent muffins from being dry, use an oven thermometer to check the temperature and adjust it as needed. Also, do not overbake the muffins. Use a timer and stick to the prescribed cooking time.

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

Oil-Free Blueberry Muffins Recipe

Ingredients

  • 1 cup applesauce
  • 1/2 cup turbinado sugar or raw sugar (I’ve used agave with a good result also)
  • 2 extra ripe bananas, mashed (if your bananas are not very ripe, you may need more sugar and liquid)
  • 1 Tbsp plant milk
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 cups whole wheat pastry flour (regular flour or whole wheat flour with a little more liquid can be used also)
  • 1 cup fresh or frozen blueberries
  • 1/2 cup sliced almonds or other nuts (optional)

Instructions

  1. Preheat oven to 350°.
  2. In a large mixing bowl add 1 cup applesauce and 1/2 cup turbinado sugar. Mix with a wooden spoon.
  3. Add the bananas, plant milk and vanilla then mix well.
  4. Add baking soda, salt, and flour. Mix again.
  5. Add optional nuts and gently fold in the blueberries.
  6. Pour into a sprayed pan muffin pan.
  7. Cook for 25 minutes until a tooth pick comes out clean.
  8. Remove from pan once cool.

Serving

These are great with a cup of coffee or even smoothie. I like to make them for brunch or potlucks. They hold up well in a lunch box and don’t need to be refrigerated.

Variations

This recipe can also be made in a loaf pan and baked for 40 minutes or in a jumbo muffin pan and baked for 35 minutes.

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

What are your favorite kind of muffins? Blueberry will always be my favorite but I love almost every kind of muffins!

This recipe is similar to The World’s Best Banana Bread. It travels well, isn’t too sweet, and is oil free. It’s just as good!

More Plant Based Breakfast Recipes

If you like this recipe, you are sure to love these vegan breakfast ideas too:

Oil-Free Blueberry Muffins

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

These Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes

Ingredients

  • 1 cup applesauce
  • 1/2 cup turbinado sugar or raw sugar (I’ve used agave with a good result also)
  • 2 extra ripe bananas, mashed (if your bananas are not very ripe, you may need more sugar and liquid)
  • 1 Tbsp plant milk
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 cups whole wheat pastry flour (regular flour or whole wheat flour with a little more liquid can be used also)
  • 1 cup fresh or frozen blueberries
  • 1/2 cup sliced almonds or other nuts (optional)

Instructions

  1. Preheat oven to 350°.
  2. In a large mixing bowl add 1 cup applesauce and 1/2 cup turbinado sugar. Mix with a wooden spoon.
  3. Add the bananas, plant milk and vanilla then mix well.
  4. Add baking soda, salt, and flour. Mix again.
  5. Add optional nuts and gently fold in the blueberries.
  6. Pour into a sprayed pan muffin pan.
  7. Cook for 25 minutes until a tooth pick comes out clean.
  8. Remove from pan once cool.

Notes

This recipe can also be made in a loaf pan and baked for 40 minutes or in a jumbo muffin pan and baked for 35 minutes.

Did you make this recipe?

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

© Heather Mayes
Category: Bread & Muffin Recipes

Meal Plan Monday: It’s Almost Christmas

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Salad and GF Pasta

Right now I’m sitting on my couch eating chocolate chip cookies. Shh! Don’t tell anyone.

We’ve had more than our fair share of Christmas parties over the last few weeks. Our overly busy schedule has resulted in quite a bit of takeout too. Last week I failed to make a Meal Plan and we definitely paid for it.

nachos (1)

Meal Plan

Breakfast is usually oatmeal with ground flax, chia seeds, walnuts, and maple syrup. I love it! It’s my favorite breakfast right now and my boys love it too. Some mornings we have a quick bowl of cereal or toast with almond butter instead.

Lunch is usually leftovers. I typically have beans and grains already cooked and waiting in the fridge. I pair them with some veggies for an easy lunch. My husband usually has a huge salad for lunch or leftovers with a generous helping of steamed broccoli.

Snacks are usually fruit, green smoothies, and lately chips and salsa. Some friends made us a big batch of delicious homemade salsa. 🙂

Dinner will be eaten out a couple of times this week. I also plan to make Nachos one night, put that salsa to good use! I still have some leftover Chili and baked potatoes from the weekend. I’ve been craving marinara sauce so we may have gluten-free pasta, we don’t eat pasta very often so it will be a treat for the kids. I usually serve it with a giant salad. I’m considering making Brown Rice and Broccoli Casserole if we start to run low on leftovers; I doubt that will happen because it’s pretty full of Mexican food leftovers from a party I co-hosted on Sunday evening. 🙂

I also hope to do a little baking this week. I bought some fresh cranberries for a loaf of cranberry bread. I may even attempt a gluten-free version. I’ve also been playing around with a new chocolate mousse recipe that I’m very excited about.

What are you eating this week? Do you find it’s more difficult to stay on track during the holidays and how so you combat the craziness?

 

 

Oh the Weather Outside is Frightful

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Ok, it isn’t exactly frightful here in Arizona but I am cold. Give me 100° F and I am alright, 60° F and we might have a problem. Truthfully, I am thankful to live in such a warm climate; since I am acclimated I spend the “winter” bundled up in sweatshirts (I don’t have a warm coat, it’s Arizona after all).

Chances are you live somewhere much colder; this week’s high is 72° F and the low is 36° F. So if you really need to warm up may I offer you a few suggestions?

The Best Chili Ever

This Very Vegan Chili is Texas style and very satisfying. I eat it plain or as a Baked Potato topping.

taco soupMake a double batch of this Taco Soup because you will not be able to stop eating it. It’s easily customizable and perfect to serve guests. If the Taco Soup had a cousin it would be this Enchilada Soup.

Minestrone SoupIf you are craving a bowl full of veggie goodness then look no further. This Minestrone Soup is truly amazing. You will love it and love me. 🙂 It is easily made gluten-free by using rice pasta.

Potato Soup

If you’d like to pull out a slow cooker and let dinner make itself you must try this Potato Soup. Feel free to add other veggies as well.

Do you have a favorite soup to keep you warm in the winter? If not try any one of these easy, frugal, gluten-free soups. They are all full of fiber that will keep you full and fueled. You wont be sorry. If you decided to name you next child after me I’ll understand. 🙂