My Plant-Based Family

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

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The Plant-Based Diet Starter Guide

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UPDATE: This book has been updated! Get the latest information HERE!

Happy New Year! If your New Year’s resolution is to get healthy you’ve come to the right place! Yesterday I launched my new ebook, The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well.

The Plant-Based Diet Starter Guide Ebook
If you are new to a plant-based diet you NEED this ebook. It’s a quick and easy read that will teach you what your really need to know to transition to a plant-based lifestyle. Learn how to read labels, shop for healthy food, plan and cook healthy meals and so much more.

Resources like Forks Over Knives and The China Study teach you why you should eat a plant-based diet. The Plant-Based Diet Starter Guide teaches you how. This ebook teaches you the basics of a whole food, no-oil plant-based diet. Need help getting your family to eat healthier? Check out the chapter Transitioning The Family that contains tips for getting kids to eat well and dealing with unhappy family members.

I also include some of my “Reader Favorite” recipes to help you get started on your plant-based journey.

Resolutions or not, isn’t it about time you take the plant-based plunge? Take advantage of the discount before it’s too late!

Attention Bloggers! If you are interested in becoming an affiliate send an email to myplantbasedfamily {at} gmail {dot} com for information on how you can make money selling The Plant-Based Diet Starter Guide. 

Hearty Lentil & Barley Stew

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Baby it’s cold outside! Don’t worry, this Hearty Lentil & Barely Stew will warm you right up.

Lentil Barley Stew

This stew contains gluten but you can use rice or quinoa in its place for a gluten-free option. The potatoes, carrots and celery along with the lentils and barley will provide plenty of fuel for shoveling snow or chasing your kids.

Hearty Lentil & Barley Stew

Ingredients

  • 3 cups water
  • 2 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 Tbsp Dry Veggie Broth Mix
  • 1 carrot, chopped
  • 2 small potatoes (with skin on), chopped
  • 1/4 cup dry (uncooked) barley
  • 3/4 cup cooked lentils (or 2/3 uncooked)

Do

  1. Add all of the ingredients to a pot and cook over medium heat.
  2. Cook until barley is soft, maybe up to 45 minutes. Add more water water if necessary.

Serve

This is delicious with crusty bread and a side salad.

What is your favorite winter stew?

My Favorite Plant-Based Soups

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Yes, the weather outside is frightful! I’ve been seeing pictures of snow-covered yards and freezing temperatures. Thankfully Arizona isn’t too cold but since I’m spoiled with warm weather it is noticeably chilly. Besides staying indoors under a warm blanket, soups are my favorite way to warm up. Enjoy this collection of my favorite plant-based soups in no particular order.

Plant-Based Soups

Plant-Based  & Gluten-Free Soups

Chickpea Noodle Soup is the perfect replacement for old-fashioned Chicken Noodle Soup. It’s warm, comforting and delicious. The Dry Veggie Broth Mix is the key to richness of the soup.

Enchilada Soup is a remake of an old family favorite that was full of unhealthy ingredients. This version is full of beans, grains and veggies and my favorite Mexican spices. This recipe is a great way to impress friends with a warm, healthy soup.

Taco Soup is similar to Enchilada Soup but leaves out the grains and relies on pantry staples. It is easy and delicious. Both the Taco Soup and the Enchilada Soup are extremely versatile, simply remove ingredients you don’t have and add ingredients that are available.

Slow Cooker Potato Soup is the easiest soup I make. You basically wash and cut a few veggies, add water and spices then wait. You can add more veggies and more seasoning if desired. This recipe is intentionally mild in flavor, perfect to taking to a friend.

Green Chili, Cilantro & Lime Soup is a slightly spicy soup with a complex flavor. The green chilies, cilantro, lime along with the Dry Veggie Broth Mix, create a perfectly balanced flavor that the rice and black beans compliment. If you like a South of the Border inspired flavor that isn’t tomato based then this recipe is for you.

Minestrone Soup is a classic vegetable soup that really hits the spot. I’ve served this at events and everyone wants more. It is a little labor intensive if you use fresh veggies but definitely worth it. I used gluten-free noodles so it would be gluten-free. Even though this is one of my earlier recipes I still keep coming back to it.

Check out my Recipe Page for more warm, comforting recipes like Lentil Shepherd’s Pie, this incredible Gluten-Free, Vegan Lasagna or the Crock Pot version of my Mexican Casserole.

Plant-Based Thanksgiving Day Meal Plan

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Plant-Based Thanksgiving Meal Plan

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Today may be your lucky day! If you are stressed about Thanksgiving I have a solution for you. My Plant-Based Thanksgiving Day Meal Plan is now on sale for only $3.99. Add to Cart

This Meal Plan features 15 recipes, a step by step planning guide, time-saving tips to de-stress your holiday and a Shopping List for the Top 6 Recipes. Many of the recipes have never been published online like the Mushroom Gravy, Green Bean Casserole and Corn Bread Dressing. Every recipe is Gluten-Free (or has a GF version), Vegan and delicious!

Recipes Include:

  • Sage Cornbread Dressing
  • Gluten-Free Corn Bread for Dressing
  • Mashed Potatoes
  • Sweet Potato Casserole with optional glaze
  • Thanksgiving Mushroom Gravy
  • Green Bean Casserole
  • Creamy Crustless Pumpkin Pie
  • Dry Veggie Broth Mix
  • Cranberry Sauce
  • Lentil Loaf
  • Cheezy Potato Casserole
  • Faux Cheese Sauce for Cheezy Potato Casserole
  • Butternut Squash and Quinoa Salad with Oil-Free Cranberry Salad Dressing
  • Shepherd’s Pie
  • Veggie Pot Pie

This Plant-Based Thanksgiving Day Meal Plan is 23 pages long. There are even a few recipes that are perfect for small Thanksgiving Day gatherings. There is a recipe for a Thanksgiving Loaf but you could always buy a Tofurky Roast if that’s more your style.

This Meal Plan is perfect for those will allergies to wheat/gluten, dairy and eggs.

Do you know what you are making for Thanksgiving? Don’t worry, I have you covered! This may be the best $3.99 you have ever spent.

Plant-Based Thanksgiving Meal Plan
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Favorite Plant-Based Freezer Foods

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Favorite Plant-Based Freezer Foods

 

Favorite Plant-Based Freezer Foods

There are several foods that I always keep in my freezer. Freezing food can save time and money when done right. I’m not talking about frozen veggies but I try to keep those handy also. Here is my list of my favorite plant-based freezer food.

Cooked Whole Beans

I buy and cook dry beans in bulk then freeze them in individual or family size portions. When I’m out of beans I’m tempted to use canned, which may be ok but they are more expensive and often high in sodium and sometimes weird ingredients. If you’ve never bought and cooked dry beans is really easy, check out my How to Cook Dry Beans Guide.

Once your beans are cooked and cooled just chose a container, I sometimes use freezer bags or plastic container (I have little boys so I’m not ready to convert to glass), label and store. I’ve successfully stored several varieties of whole beans, including lentils. You can drain them or freeze them in the liquid, which ever you prefer.

Cooked beans can be added to a number of dishes or eaten plain. Next time you plan to cook beans just double it and freeze half.

Unfried Beans

If you have tried my Unfried Black Beans or Unfried Pinto Beans you know they are life changing! They also freeze really well, even more life changing. These are perfect for Nachos or Burritos (which are also great to freeze).

Grains

I often cook grains in bulk and sometimes it ends up being way more than we can eat. Simply choose a container, label and freeze. Some grains may lose their texture slightly. I prefer to use frozen grains in soups or casseroles because they usually need more liquid. Most of the time I freeze rice or quinoa since they are both gluten-free.

Muffins and Breads

Do you ever have company come over and need a snack for a crowd? Maybe you are doing to a birthday party and need an allergy-friendly treat for you little one. Freezing Breads and Muffins are the perfect solution. If you need gluten-free baked goods I recommend Gluten-Free Pumpkin Muffins (with or without chocolate chips), Gluten-Free Chocolate Chip Banana Muffins, or Gluten-Free Apple Muffins.

If gluten isn’t an issue you simply must try my recipe for Worlds Best Banana Bread, this delicious Pumpkin Bread or my Blueberry Muffins.

Soups and Chili

I always try to save at least one serving of soup or chili but I love them so much it is hard to resist finishing it all. I usually store these in wide mouth containers so I can easily dump them in a pot to defrost. I don’t think I’ve tried freezing soups with noodles but I’ve been successful with several different veggie based soups including Potato & Broccoli Soup, Green Chili, Cilantro & Lime Soup, Enchilada Soup and Taco Soup. Chili also freezes really well. Try freezing it in individual portions so you can grab it quickly for lunch. Simply let it defrost throughout the morning then heat at lunch time.

Mashed Potatoes

One year we made way to many mashed potatoes at Thanksgiving but I learned a valuable lesson, Mashed Potatoes freeze really well. I prefer to store them in a containers that can easily be dumped into a bowl for defrosting. You could even whip up a big batch before the holidays to save time, just don’t forget to defrost the day before.

Chocolate Mousse

Although it’s a little too cool for frozen treats I can’t help but mention how delicious Chocolate Mousse is frozen. It’s perfect in Popsicle molds or even in a shallow dish.

What is your favorite plant-based freeze food?

The Cheapest Plant-Based Meal Plan Ever

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The Cheapest Plant-Based Meal Plan Ever

Is it too expensive to eat a Plant-Based Diet? This Meal Plan will show you exactly how cheap a Plant-Based Diet can be.

This isn’t the healthiest Meal Plan I’ve ever created; but it is a nutritious Meal Plan for those lean times when you really have to watch your budget.

I’ll assume you have some spices and other pantry staples. This Meal Plan will feed a family of 4 for less than $55 a week. Food prices vary by area but these meals use ingredients that are generally inexpensive, seasonal (for Fall) and available in most places. If someone in your family has food allergies you may need to make a few substitutions. For example, if you can’t tolerate gluten I recommend you skip the bread, pancakes and oats since the specialty (gluten-free) versions will cost more.  I have had good experiences with a gluten-free pancake mix from Walmart called Maple Grove Farms Pancake and Waffle Mix.

The Cheapest Plant-Based Meal Plan

Breakfast

If you have a wheat allergy I recommend you remove the oatmeal and pancakes from the Meal Plan and replace them with Baked Potatoes and Veggie Breakfast Stir-Frys.

  • Oatmeal with Apples
  • Oatmeal with Peanut Butter and Sliced Bananas
  • Overnight Oats
  • Breakfast Rice with Diced Apples
  • Pancakes
  • Pancakes with Peanut Butter and Bananas
  • Pancakes with Baked Apples

Lunch

Cook extra for dinner each evening so you have enough leftovers for lunch. Eating out for lunch is a big budget buster.

  • Bean and Grain Bowl
  • Baked Potatoes with Leftover Chili
  • Potato Soup with a side salad
  • Peanut Butter and Banana Sandwiches
  • Taco Salad
  • Bean and Rice Burritos or Bowls

Snacks

Stick with fresh fruit and veggies, processed foods are expensive. If you need a snack that is a little more filling try leftover soup or baked potato.

  • Carrot Sticks
  • Apple Slices and Peanut Butter
  • Orange Slices
  • Bake Potatoes

Dinner

These dinners are perfect for cool Fall weather. If you are missing an ingredient just substitute something else.

Here is the Free Printable Shopping List for The Cheapest Plant-Base Meal Plan Ever (Fall Edition). You may spend less than $55 if you already have some items available. I even included what I consider to be luxury items like tortillas and bread, if you omit them you could spend less than $50. I looked at store advertisements and asked around to determine prices. If something on the list is expensive fresh consider buying the frozen version. I also have some duplicate items like “frozen veggies” just to make sure you have enough available. If your family dislikes something on the list just omit it and work around it. We don’t eat a lot of oranges at our house but they are fairly inexpensive in our area now so I included them.