My Plant-Based Family

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

Recipes

Veggie Burrito

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I often refer to my veggie burritos as an easy lunch or a back up meal. It occurred to me that some of you may think I make a really elaborate thing. Trust me, this is not the case. I don’t really do elaborate these days. This Veggie Burrito recipe is as easy as they come.

The basic Veggie Burrito can be made with whatever you have on hand. This plant-based (vegan) recipe is quick and easy to make.

I wanted to show you just how easy this basic veggie burrito is. I’ll also point out that when I refer to an easy black bean salad it is basically this burrito with extra lettuce and no tortilla.

I make it when I have beans already cooked but I’ve been known to use canned beans on occasion.

Basic Veggie Burrito

Ingredients

  • 1 tortilla per burrito
  • lettuce
  • cooked black beans
  • diced tomatoes
  • frozen corn
  • salsa
  • guacamole

Do

  1. Heat beans and corn (and anything else you want hot).
  2. Layer all ingredients into a burrito (or ditch the tortilla and put everything on a bed of lettuce).

This is a quick and easy meal and can be made using whatever you have on hand. If you have potatoes, peppers or rice use them, if you are missing tomatoes or guacamole that’s ok. Use what you have.

For more great meal ideas check out my Recipe Page.

2 Ingredient Fruit Dip

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Our family LOVES fruit! We eat between 15-20 pounds of apples each week, if that tells you anything. We don’t just eat apples, we eat bananas, blueberries, strawberries — basically whatever is in season.

I have readers tell me their kids won’t eat fruit. Although that isn’t something I deal with I have an easy solution, ready for this. Add a dip.

Kids will eat almost anything with a dip.

You may be thinking, I want my kids to be healthy, how is adding a fruit dip going to help? You can use a healthy dip and I’ve got a super easy dip recipe for you. It’s only 2 ingredients so even your kids can “help” you make it.

Chocolate Fruit Dip

Chocolate Fruit Dip

Ingredients

  • 1 Tbsp cocoa powder
  • 6 oz Vanilla So Delicious Cultured Coconut Milk  (non-dairy yogurt)

Do

No steps required, just stir the cocoa powder into the non-dairy yogurt. DONE.

This makes an incredible fruit dip to dip for cookies or graham crackers. I haven’t tried it yet on a fruit pizza but I really want to. One day I’ll try it as a frosting or filling for cupcakes but I don’t know how well it will work. It makes a pretty fabulous parfait as well.

Chocolate Fruit Dip

I chose this type of yogurt because it’s made from coconut milk and safe for people with dairy, soy and tree nut allergies.

My boys loved it and they are picky about their yogurt.

On a side note, So Delicious just calls this cultured coconut milk, they don’t use the word yogurt because technically it isn’t. I use it because we always buy non-dairy versions of yogurt and it is just the word we are used to using.

You can make this with other flavors. Our store only carries plain, vanilla and blueberry but raspberry would be delightful.

If your kids get used to eating fruit with dip they will be more likely to eat it without dip too.

For us, this dip is like a special dessert treat. I don’t make it all the time but they love it. It also works great in a lunch box.

Snackable-Recipe-Contest-BadgeThis recipe is an entry in the So Delicious and Go Dairy Free Snackable Recipe Contest.

You can connect with So Delicious on their Facebook page.

Easy Asian Noodles

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There is something to be said for a home cooked meal that is ready in about 15 minutes. Especially if it is healthy! Even better when it is a one-pot meal.

My kids would be happy to have sandwiches every meal but I’m not. I like real food, warm food, but I don’t have a lot of time to cook.

asian noodles peanut and gluten-free

If you have been here for a while you know that my son has multiple food allergies. Peanuts and gluten are just a few of the things that are off-limits for us. He rarely gets to eat restaurant food because of his food allergies; we have a few safe restaurants to choose from.

All Asian restaurants use peanuts and soy sauce (contains gluten) and I’m not comfortable with the chances of cross contamination even if he ordered a “safe” dish. His only exposure to Asian food is food I make. My recipes are far from authentic but they are easy to make and use simple ingredients.

asian noodles

This recipe is peanut-free and gluten-free and can accommodate other allergies with substitutions. It cooks really quickly, the longest part is getting the water to boil.

Easy Asian Noodles

Ingredients

Do

  1. Bring water to a boil. As you wait slice the carrots and get the other ingredients ready.
  2. Dump the carrots into the boiling water and cook them for 2-3 minutes.
  3. After the carrots have cooked a few minutes add the frozen peas and the noodles.
  4. Cook everything together for 5 minutes. Once the timer beeps, taste test the noodles and carrots to see if either need a minute or two longer.
  5. Carefully drain the water out of your pot. I like to use one of these. Then dump in the Tamari/Bragg’s and the SoyNut Butter. Stir well until it has melted into the noodles and is evenly distributed.

This recipe can be easily adapted based on what you have on hand and what food restrictions you work with. It is similar to my Veggie Pad Thai recipe but this one is simplified even more and only uses carrots and peas to cut down on dishes and extra chopping. You can buy frozen, chopped carrots for a quicker recipe.

What are your favorite quick meals?

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Broccoli and Mushroom Stir Fry

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stir fry broccoli and mushroom After a long day I really don’t want to spend a lot of time in the kitchen. That is one of the reasons I’m such a fan of Batch Cooking. Sometimes I need a quick and easy meal. Stir fry’s are such an easy option. Since I don’t cook with oil some may argue that this isn’t a true stir fry. The extra fat found in oil isn’t really needed if you use a little water in its place. (You can view this post to see how I use water for fried rice.)

We almost always have cooked  brown rice in the fridge. We use it in so many recipes it is a staple in our diet. When I don’t have rice cooked, I can make it quickly in my Instant Pot. This stir fry can be made with whatever veggies you have on hand but half my household loves mushrooms so this dish was for them.

stir fry broccoli and mushroom

Broccoli and Mushroom Stir Fry

Ingredients

  • 1 crown broccoli, chopped
  • 2 carrots, sliced
  • 8 oz mushrooms sliced
  • 1/2 an onion, diced
  • 4 cups cooked brown rice
  • Bragg Liquid Aminos (or soy sauce or Tamari)

As with many of my recipes, you can add more ingredients or remove items you don’t like without a huge problem with the recipe. For example, if you aren’t a big fan of mushrooms use less or use bell peppers in their place.

Do

  1. In a hot skillet or wok add diced onions and sliced carrots, cover with a lid. Check on them regularly and stir. When they begin to stick pour a few tablespoons of water in the skillet and stir again.
  2. Once the carrots are starting to soften, dump in the mushrooms. These will need to cook for several minutes. Once they have exuded their juices and look shiny, pour the broccoli in and cover once again.
  3. Check veggies every few minutes and stir. If they begin to stick to the pan add more water again.
  4. Once all of the veggies are cooked to a tender/crisp consistency dump in your cooked rice and stir. You can use less than 4 cups if desired.  You can also heat the rice separately if desired.
  5. Pour Bragg Liquid Aminos over the rice and veggies. I’d start with a little and add more to taste. We probably use a couple of tablespoons but it is a high sodium food so limit it if necessary.

This meal comes together in less than 20 minutes. If you have to cook the rice allow yourself sufficient time. This is a really easy meal to make and packs perfectly in a lunch box (I only recommend it for adult or older kids lunches).

If you like this, check out my other great Asian inspired meals, Veggie Pad Thai and my easy Oil-Free (un)Fried Rice.

Don’t forget to enter the EasyLunchBoxes Giveaway!

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Healthy 4th of July Meal Ideas

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Healthy 4th of july meal ideas

The 4th of July is getting so close. If you have plans for potlucks or get together’s people are probably already asking what you will be bringing. If you are eating with an omni group there will be some pressure to bring food they will like too.

Don’t worry I’ve got a ton of ideas that will make everyone happy!

Healthy 4th of July Meal Ideas

Portobello Burger and Potato Salad

Chances are there will be a grill nearby. Why not grill up some Portobello Burgers or Avocado Grillers?

Vegan BBQ Sandwich...You'll never guess the secret ingredient!

 

If you need to make your meal ahead of time Vegan BBQ Sandwiches made from spaghetti squash keeps warm in a Crock Pot for a low maintenance meal.

Healthy side dishes are an easy substitute and less likely to be noticed as “different” by your friends.

Sweet and Tangy Gluten-Free Pasta Salad is picnic perfect

Try this oil-free pasta salad, you can make it gluten-free as well. They most typical side dish might be Potato Salad so make sure you bring this healthy version. You can also substitute healthier ingredients to make baked beans and corn on the cob healthier.

gluten free vegan brownies

 

Don’t forget dessert! I usually make Brownies because I can make them a day ahead but sometimes I’ll make an Apple or Strawberry Rhubarb Pie on the fly with Wholly Wholesome Pie Crust (they have a gluten-free version) or Sunbutter Cookies because they are safe for peanut allergies.

Strawberry Lemonade

Don’t forget the drinks! There will probably be lots of soda but skip it for fresh Strawberry Lemonade instead.

Do you have plans for the weekend? What will you be eating? You can scroll through the Recipe Page for more healthy 4th of July Meal Ideas!

 

Raspberry Vinaigrette Salad Dressing

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Oil-Free Raspberry Vinaigrette Salad Dressing is my family’s favorite salad dressing. Sweet and tangy, this salad dressing is everything you need to take your salad up a notch.

Oil-free Raspberry Vinaigrette

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My boys love salad but used to be suspicious of salad dressings. They love this Raspberry Salad Dressing. When I make this, they eat big salads and are more adventurous with the salad ingredients.

This Oil-Free Raspberry Vinaigrette is the only salad dressing my husband requests. It’s definitely husband and kid approved!

Oil-free Raspberry Vinaigrette!

If you are new to eating a whole food plant-based diet, you’ve probably discovered how hard it is to find a good, oil-free salad dressing. Without oil, many salad dressings are thin and watery. Not this dressing!

Even though raspberries are low in pectin, they have enough to help thicken this Raspberry Dressing without the need to add extra thickening ingredients. It’s a vegan salad dressing with no added fat that tastes really good!

Oil-free Raspberry Vinaigrette!

Oil-Free Raspberry Vinaigrette Salad Dressing

Ingredients

  • 1 heaping cup of fresh raspberries, if you need to use frozen allow them to thaw first
  • 1/2 cup of water
  • up to a 1/2 tsp of red wine vinegar
  • 2 Tbsp maple syrup (more or less to taste)
  • a dash of salt and pepper

Do

  1. Pour your raspberries, half of the water, half of the vinegar and maple syrup into a blender. I used my Blendtec. Add your salt and pepper.
  2. Press the pulse button and allow to process until everything liquefies. Pour in slightly more water if needed.
  3. Give your dressing a taste test. Add more vinegar and maple syrup if needed. Some berries are sweeter while others are sour so this isn’t an exact science. I made it as written above and it was perfect for us.
  4. If you adjusted your ingredients pulse again until your salad dressing reaches the right consistency and flavor.

Your salad dressing will be a beautiful raspberry color and taste slightly sweet with just enough kick.

This will make about 1 1/2 cups depending on how much water you use. Store this dressing in the refrigerator and use within 5 days.

Yield: 4

Raspberry Vinaigrette Salad Dressing

oil-free raspberry salad dressing

This sweet and tangy oil-free, whole food salad dressing is vegan and gluten-free. Get your family eating more salad than ever before with this Oil-free Raspberry Vinaigrette!

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1 heaping cup of fresh raspberries, if you need to use frozen allow them to thaw first
  • 1/2 cup of water
  • up to a 1/2 tsp of red wine vinegar
  • 2 Tbsp maple syrup (more or less to taste)
  • a dash of salt and pepper

Instructions

  1. Pour your raspberries, half of the water, half of the vinegar and maple syrup into a blender. Add your salt and pepper.
  2. Press the pulse button and allow to process until everything liquefies. Pour in slightly more water if needed.
  3. Give your dressing a taste test. Add more vinegar and maple syrup if needed. Some berries are sweeter while others are sour so this isn’t an exact science. I made it as written above and it was perfect for us.
  4. If you adjusted your ingredients pulse again until your salad dressing reaches the right consistency and flavor.

Notes

This will make about 1 1/2 cups depending on how much water you use. Store this dressing in the refrigerator and use within 5 days.

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© Holly Yzquierdo
Category: Sauces, Dips, and Salad Dressings

More Oil-Free Salad Dressings

I’ve got a lot of incredible oil-free salad dressings. You can see all of them on my Sauces, Dips and Salad Dressing Page but other than this Raspberry Salad Dressing, these are my favorites!

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