My Plant-Based Family

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

Vegan

Chocolate Crunch Bites

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I love chocolate. Chocolate and peanut butter are even better!

If you know someone with food allergies peanuts can be deadly. There are several peanut butter alternatives that can be used instead. They have a taste and feel similar to peanut butter but no dangerous peanuts.

You can make this recipe with either peanut butter or a safe alternative!

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

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You are going to fall in love with these Chocolate Crunch Bites! My son said they taste like a Kit Kat but that wasn’t my intention. I just wanted to combine my favorite snacks into an easy treat with mega flavor.

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

Before I switched to a whole food plant-based diet my favorite cookies were the chocolate oatmeal no bakes. I think I took some inspiration from those days but I wanted to give them some crunch and some natural sweetness. Besides, that old recipe had a ton of butter, sugar, and milk. The ingredients in my Chocolate Crunch Bites make me much happier.

Use peanut butter or a peanut butter substitute, dairy-free chocolate chips, gluten-free pretzels, granola and dried fruit, all normal pantry staples for me. (All the links in the previous sentence are Amazon affiliate links). That is all!

I wouldn’t say they are healthy, but they are a fun and easy treat to take to parties or cookie exchanges. I’m thinking of giving some as gifts to my food allergy pals. You don’t have to save them for only people with food allergies though, they are so good, everyone will love them.

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

When it’s time to cook you will want to have all of your ingredients out and ready. I broke my pretzels with my hands but you could chop them with a knife. Measure them after you break them into small pieces, not before. I didn’t want them to get too small and turn to dust.

It’s also important if you are making these for someone with food allergies to make sure all your ingredients are safe.

I choose Enjoy Life mini chips, Glutino pretzels, and Made In Nature dried fruit. You can choose brands you love.

The dried fruit I used was actually a Super Berry blend that also had pepita seeds. You can pick what you love but dried cranberries or dried tart cherries are both winners.

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

If you have kids who like to help in the kitchen this is one of those recipes they can help with. When I say that, you know it’s a simple recipe because I’m not one of those people who invite the kids to cook with me.

I’ll let them stand on a chair on the other side of the counter and watch, sometimes. Usually, I’m shooing them away, but this recipe they can totally help with.

Chocolate Crunch Bites

Go ahead and make these easy and delicious Chocolate Crunch Bites. This no bake, allergy-friendly recipe will win your family over!

Ingredients

  • ½ cup creamy peanut butter or peanut butter alternative
  • 1 cup dairy-free chocolate chips
  • 1 cup gluten-free pretzels, broken into small pieces
  • 1 cup your favorite granola
  • ½ cup dried fruit

Instructions

  1. Put ½ cup of peanut butter or alternative into a medium sauce pan on low heat. Use a silicone spatula to stir regularly.
  2. Once it starts to melt, add the 1 cup of chocolate chips. Stir often and use the spatula to scrape the bottom. Don’t walk away or it could burn. Keep stirring until all the lumps are gone.
  3. Dump in the broken pretzels, granola, and dried fruit and stir well.
  4. Remove pan from heat and scoop out in tablespoon size scoops and lay them on a cookie sheet, covered with parchment paper.
  5. Place the cookie sheet into the refrigerator to cool and harden. Allow at least an hour before eating. These can be left on the counter for a few hours but store in the refrigerator.

Chocolate Crunch Bites

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

Ingredients

  • ½ cup creamy peanut butter or peanut butter alternative
  • 1 cup dairy-free chocolate chips
  • 1 cup gluten-free pretzels, broken into small pieces
  • 1 cup your favorite granola
  • ½ cup dried fruit

Instructions

  1. Put ½ cup of peanut butter or alternative into a medium sauce pan on low heat. Use a silicone spatula to stir regularly.
  2. Once it starts to melt, add the 1 cup of chocolate chips. Stir often and use the spatula to scrape the bottom. Don't walk away or it could burn. Keep stirring until all the lumps are gone.
  3. Dump in the broken pretzels, granola, and dried fruit and stir well.
  4. Remove pan from heat and scoop out in tablespoon size scoops and lay them on a cookie sheet, covered with parchment paper.
  5. Place the cookie sheet into the refrigerator to cool and harden. Allow at least an hour before eating. These can be left on the counter for a few hours but store in the refrigerator.

Did you make this recipe?

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

© Heather Mayes

My Plant-Based Meal Plan + Support Group

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The month between Thanksgiving and Christmas can be hard to navigate for plant-based eaters. There are more parties, potlucks and holiday dinners than any other time of year. The temptation will mount as you see all your old favorites, platters of treats and the “one won’t hurt” attitude.

I’m not immune to the barrage that is coming but I can counter it by being very intentional with my meal planning and food prep. Maybe most important is saying NO. Say no to the extra treats, gravy, parties, and quick run for fast food. If you’ve been around My Plant-Based Family for a while you know I’m not some crazy, hard-core, healthy eater. But, if you are really wanting to eat healthy through the next month (especially if you are new to the plant-based diet) then you have to be a little more stubborn about making healthy choices.

I want to help all of you who need the extra help. I’m determined not to overindulge during the holiday festivities this year. That doesn’t mean I’ll skip all of the Christmas fun, or even all of the desserts, but I won’t allow it to ruin my progress.

Join me in the My Plant-Based Family Facebook Group. I’ll post a daily thread where you can chime in with what you are eating, cooking, or planning. This group has been a little quiet but it is the perfect place to share. It’s a closed group so only group members can see what you post. Will you join me?

As mentioned, I’m going to be very intentional about my meal planning. It’s so important to have healthy food available. My husband has already done our grocery shopping for the week and we’ve decided what we will eat for the week.

This plant-based meal plan is perfect for the cooler temperatures of fall.

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Plant-Based Meal Plan

Monday

Steel Cut Oats made in my Instant Pot topped with Bananas

Leftover Soup

Mini Lentil Loaves, Mashed Potatoes and Green Beans

Tuesday

Smoothie and Gluten-Free Pumpkin Muffins

Leftover Lentil Loaf and veggies

Pizza made with Enjoy Life Food Pizza dough mix and a side salad

Wednesday

Toast topped with peanut butter (or peanut-free alternative) Bananas or Apple Slices

Big Salad

Recipe testing a new pasta recipe

Thursday

Steel Cut Oats in the Instant Pot with apples

Chickpea Noodle Soup

Lentil Tacos (in my Instant Pot), Mexican rice and Unfried Black Beans

Friday

Yogurt and Granola

Leftovers

“Beefy” Lentil and Veggie Soup

I’ve stepped up my cooking lately so we are sure to have healthy leftovers for lunch. If something changes we have to eat out we will grab Chipotle. It’s our go-to choice when we eat out. I always go for the Veggie Bowl.

 

Plant-Based Thanksgiving Menu

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In years past, I would start planning for Thanksgiving weeks ahead of the holiday. I would plan my menu, my shop days and when each recipe would be started and finished. I even planned what dishes I would need so that I would make sure to have everything ready. I wrote a rather long post about it years ago.

Thanksgiving Planning

I’d like to say I’m much more laid back now but that isn’t really the case. You see, I make the same recipes every year. A few years ago I wrote the Healthy Holiday Meal Plan and Cookbook and shared all my recipes and tips. Now I just follow the plan, adapting it each year based on our plans and what we will bring to dinner.

We usually start cooking a few days ahead of time. Some years we start cooking on Monday but this year it will be Tuesday or Wednesday. We are getting together with a few other families and everyone is bringing a few dishes. I’m bringing my Sweet Potatoes, Mashed Potatoes, Green Bean Casserole, a few desserts and drinks.

Dividing up the cooking makes it so much easier. I still remember when I used to cook EVERYTHING for Thanksgiving and wear my self out. This year I’ll make a few dishes, enjoy spending time with family and friends, then relax (and prep for Gilmore Girls).

Whether you are making a dish or two or taking on the whole meal by yourself I have a meal plan that will help. My Healthy Holiday Meal Plan and Cookbook makes planning for Thanksgiving much easier.

A Healthy Holiday Meal Plan and Cook Book contains 20 plant-based recipes that are also gluten-free and allergy-friendly. Perfect for vegetarians and vegans during the holidays.

The Healthy Holiday Meal Plan & Cookbook

The Healthy Holiday Meal Plan & Cookbook contains 20 plant-based recipes that are meat, dairy, and gluten-free! The top 6* recipes also come with a detailed shopping list and your choice of 3 different planning guides that show you how to prepare the top 6 recipes ahead of time (or all on the same day) and have your food on the table as efficiently as possible.

Recipes include:

  • Thanksgiving Sage Dressing*
  • Gluten-Free Cornbread for Dressing
  • Perfectly Whipped Mashed Potatoes*
  • Sweet Potato Casserole with optional Pecan Glaze*
  • Thanksgiving Mushroom Gravy*
  • Green Bean Casserole*
  • Creamy Crustless Pumpkin Pie*
  • Dry Veggie Broth Mix
  • Cranberry Sauce
  • Holiday Lentil Loaf
  • Cheezy Potatoes (Vegan Scalloped Potatoes)
  • Faux Cheese Sauce
  • Butternut Squash & Quinoa Salad with Oil-Free Cranberry Dressing
  • Oil-Free Cranberry Salad Dressing
  • Lentil Shepherd’s Pie
  • Veggie Pot Pie (this recipe contains gluten but can be made GF using the GF Pie Crust Recipe)
  • Recipe for Easy All Purpose Sauce for Veggie Pot Pie
  • Roasted Asparagus
  • Maple Glazed Carrots
  • Gluten-Free Pie Crust
  • Apple Pie
  • Creamy Apple Pie Bars

Order your PDF download of A Healthy Holiday Meal Plan & Cookbook for only $4.99. This is also available on at Amazon on Kindle. Please note that the PDF and Amazon versions have different covers but the content inside is the same. If you’ve used the Healthy Holiday Meal Plan and Cookbook please consider leaving a review on Amazon. You’re honest review will help other people make an informed purchase. 

If you have any Thanksgiving meal prep plans feel free to send them my way. I’ll be watching for emails with Thanksgiving in the subject line. I try to make myself available for those last minute questions on Thanksgiving Day too.

Happy Thanksgiving!

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Plant Based Lentil and Vegetable Soup

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Craving a savory, hearty soup? Make beef stew without the beef! A plant-based lentil and vegetable soup can provide comfort, sustenance, and an explosion of flavors.

How can you make a beefless stew? Use lentils!

Lentils are down right magical. They make great tacos, taste wonderful plain or seasoned, cook quickly and are easy to prepare.

Lentil and vegetable soup is a staple in many cultures around the world, loved for its versatility and nutritional value. It combines the earthiness of lentils with the freshness of vegetables, creating a balanced and wholesome meal.

Instant Pot or Stove Top Options

Lentil and vegetable soup can be made quickly in an Instant Pot with Massel beef flavored broth (but it’s actually called concentrated liquid stock). Make it on the stove top with only spices instead of a ready made broth.

What makes this dish especially attractive is its adaptability. You can easily modify the ingredients based on what you have on hand, and it still turns out as a delicious soup.

A Soup for Every Occasion

Whether you’re making a quick weeknight meal, prepping for the week ahead, or serving guests a wholesome lunch, lentil and vegetable soup is endlessly versatile. For busy folks, this soup can easily be prepared in bulk and stored in the refrigerator for several days, or frozen for even longer.

Another fantastic feature of this soup is how customizable it is. Depending on what vegetables you have at home, you can tweak the recipe to include your favorites or even make it more seasonal.

In the fall and winter, root vegetables like sweet potatoes, parsnips, and butternut squash can add warmth and depth to the dish. During the spring and summer months, lighter veggies like zucchini, fresh tomatoes, or bell peppers can give the soup a fresher, more vibrant taste.

Plant Based Lentil and Vegetable Soup Recipe

Ingredients

  • 1 cup diced onions
  • 6 small potatoes, diced (see note above)
  • 3 large carrots, sliced
  • 3 cups chopped broccoli
  • 1 cup dry lentils
  • 2 quarts of water
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon thyme
  • 1 bay leaf

Instructions

Step 1 – Chop Veggies

Add all of the chopped veggies to a large pot on medium heat. I like to do this as I’m cutting them but if you pre-cut them you can do it all at once.

Step 2 – Add Lentils

Add the dry lentils, careful to sort them for debris. I found a stick in mine.

Step 3 – Season

Add the water and all of the seasonings and cover with a lid.

Step 4 – Simmer

Bring to a simmer and allow to simmer for 30 minutes.

Step 5 – Check Tenderness

Check soup, make sure the carrots and potatoes are soft.

Step 6 – Remove Bay Leaf

Remove the bay leaf and serve.

Modification for Instant Pot

If you are making this in an Instant Pot, add all the ingredients as directed, then cook on manual with high pressure for 15 minutes. Allow it to release pressure naturally.

Storage

Storing lentil and vegetable soup ensures you always have a nourishing, ready-to-eat meal on hand. If you plan to eat your lentil and vegetable soup within a few days, storing it in the refrigerator is the best option. Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the fridge for up to 4-5 days. When reheating, you can use a microwave or stovetop, bringing the soup to a simmer to ensure it’s fully heated.

For longer-term storage, freezing is a great option. Lentil and vegetable soup freezes exceptionally well, maintaining its texture and flavor. After cooling the soup completely, portion it into freezer-safe containers or resealable bags, leaving a bit of space at the top for expansion. Label each container with the date to keep track of how long it’s been frozen. Stored properly, the soup will last in the freezer for up to 3 months.

More Plant Based Soup Recipes:

If you like this soup, check out these other delicious soup recipes:

Yield: 6 Servings

Plant Based Lentil and Vegetable Soup

Plant Based Lentil and Vegetable Soup

This easy-to-make vegan soup is perfect for a healthy lunch or dinner, loaded with wholesome ingredients like lentils, carrots, potatoes, and spices. Ideal for meal prep or a comforting weeknight meal!

Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes

Ingredients

  • 1 cup diced onions
  • 6 small potatoes, diced (see note above)
  • 3 large carrots, sliced
  • 3 cups chopped broccoli
  • 1 cup dry lentils
  • 2 quarts of water
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon thyme
  • 1 bay leaf

Instructions

  1. Add all of the chopped veggies to a large pot on medium heat. I like to do this as I'm cutting them but if you pre-cut them you can do it all at once.
  2. Add the dry lentils, careful to sort them for debris. I found a stick in mine.
  3. Add the water and all of the seasonings and cover with a lid.
  4. Bring to a simmer and allow to simmer for 30 minutes.
  5. Check soup, make sure the carrots and potatoes are soft.
  6. Remove the bay leaf and serve.

Notes

If you are making this in your Instant Pot, you'll add all the ingredients as directed, then cook on manual with high pressure for 15 minutes. Allow it to release pressure naturally.

Did you make this recipe?

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

© Holly Yzquierdo

NEW Fall Plant-Based Meal Plan + Shopping List

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It’s here! The new Fall Plant-Based Meal Plan!

Most weeks I share a free weekly meal plan with you. Every so often, I like to give you a meal plan and shopping list that is ready to print off and take to the store. Don’t worry, it’s still free!

I know how difficult it can be to transition and keep up with healthy eating. I struggle myself, especially when my schedule get’s out of hand.

I always hear such great feedback when I release new meal plans. Sometimes you just need someone to tell you what to do and this meal plan takes the guess work out of eating plant-based.

Fall Plant-Based Meal Plan

New Fall Plant-Based Meal Plan

Not only does this meal plan offer the typical breakfast, lunch and dinner ideas, it comes with a shopping list. I know that shopping lists don’t always work for everyone depending on how many people you shop for. That is why I came up with multiple shopping lists to choose from. Everyone gets the same easy to print menu but you can pick which shopping list is best for you. Choose from:

  • Breakfast Lunch and Dinner for Family of 4
  • Breakfast Lunch and Dinner for Family of 2
  • Breakfast Only Family of 4
  • Dinner Only Family of 4

You’ll also get all the recipes together in one booklet!

Wondering what’s on the new fall meal plan? I’ll give you a sneak peak!

Monday

Breakfast: Apple Cinnamon Oatmeal

Lunch: Veggie Wrap

Dinner: Mexican Casserole

Tuesday

Breakfast: Toast with peanut butter (or SunButter) and fruit

Lunch: Mexican Casserole Burrito

Dinner: Chickpea Noodle Soup

You can get the rest on the meal plan!

 

If you are on my email list then you got it sent in my Saturday email. If you aren’t on the list don’t worry. Just download your free copy and you’ll be added to my weekly email list. Each week I email plant-based tips to help you on your plant-based journey! If the tips aren’t for you, just unsubscribe any time, no hard feelings.

Take Me To The NEW Plant-Based Fall Meal Plan

Enter a ZERO for the cost and follow the prompts. You’ll get an email with the links to the downloads so you don’t have to be at your computer right at that moment.

Enjoy!

Gluten-Free Pumpkin Muffins

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Sometimes it’s hard to tell the difference between my breakfasts and desserts! I usually like a sweet breakfast and these Pumpkin Muffins makes them perfect for the morning.

Gluten-Free Pumpkin Muffins

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I’ve always had a sweet tooth. When I was a kid I’d often get donuts or sugary cereal for breakfast. I clearly remember going to the donut shop and getting a long John and a can of coke. Even when I make a savory breakfast, like my Breakfast Hash, I’ll want something sweet to follow.

I created these Pumpkin Muffins because I’m yearning for the cooler temperatures of fall. I didn’t want them to be super sweet and only appropriate for dessert. I wanted these Pumpkin Muffins to be a bit heartier and suitable for breakfast, even for people without a sweet tooth like me.

Pumpkin Muffins that are gluten-free

With or Without Chocolate Chips

With chocolate chips the Pumpkin Muffins are a decadent dessert. Without chocolate chips they are a delicious breakfast that pairs well with fruit and a cup of coffee (for the grown ups).

My husband is not a fan of chocolate so I’ll often scoop out half of the batter then pour chocolate chips into the remaining batter so we are both happy.

Allergy-Friendly Pumpkin Muffins

Allergy-Friendly

Like most of my recipes, these muffins are allergy-friendly. They are gluten-free, dairy-free and nut-free. I use a gluten-free flour blend from Jewel’s Bakery (but you can use your favorite gluten-free blend) and dairy-free chocolate chips. I also use a peanut butter substitute. It has the look and feel of peanut butter and tastes comparable considering there are not nuts. It’s perfect for families with a peanut allergy.

Gluten-Free Pumpkin Muffins

We’ve been enjoying these muffins for breakfast, after school snacks and desserts. You can’t really go wrong with these Pumpkin Muffins!

Ingredients

  • ½ cup Peanut Butter alternative (or peanut butter if you don’t have an allergy)
  • 1 15 oz can of pumpkin
  • ½ cup plant-based milk
  • ½ cup sugar
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • ¼ tsp ground cloves
  • ½ tsp ground ginger
  • ¼ tsp salt
  • 1 tsp baking soda
  • 1½ cups gluten-free flour blend
  • ½ cup chocolate chips (optional)

Instructions

  1. Preheat oven to 350 degrees.
  2. Measure out ½ cup peanut butter alternative into a microwave safe bowl and microwave it for 20 seconds.
  3. Pour in the 15 oz can of pumpkin and plant-based milk, stir very well.
  4. Dump in the sugar and vanilla then stir again.
  5. Sprinkle all of the spices, salt, and baking soda into the batter.
  6. Pour in the gluten-free flour blend and mix everything together. After everything is mixed together you may add chocolate chips if desired.
  7. Spray cooking oil into muffin pan and scoop batter into muffin cups.
  8. Bake for 30 minutes (you can test at 25) but allow to cool for 10 minutes at least.
Yield: 12 Servings

Gluten-Free Pumpkin Muffins

Gluten-Free Pumpkin Muffins with SoyNut Butter

With chocolate chips the Pumpkin Muffins are a decadent dessert. Without chocolate chips they are a delicious breakfast that pairs well with fruit and a cup of coffee (for the grown ups).

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • ½ cup Peanut Butter alternative (or peanut butter if you don't have an allergy)
  • 1 15 oz can of pumpkin
  • ½ cup plant-based milk
  • ½ cup sugar
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • ¼ tsp ground cloves
  • ½ tsp ground ginger
  • ¼ tsp salt
  • 1 tsp baking soda
  • 1½ cups gluten-free flour blend
  • ½ cup chocolate chips (optional)

Instructions

  1. Preheat oven to 350 degrees.
  2. Measure out ½ cup peanut butter alternative into a microwave safe bowl and microwave it for 20 seconds.
  3. Pour in the 15 oz can of pumpkin and plant-based milk, stir very well.
  4. Dump in the sugar and vanilla then stir again.
  5. Sprinkle all of the spices, salt, and baking soda into the batter.
  6. Pour in the gluten-free flour blend and mix everything together. After everything is mixed together you may add chocolate chips if desired.
  7. Spray cooking oil into muffin pan and scoop batter into muffin cups.
  8. Bake for 30 minutes (you can test at 25) but allow to cool for 10 minutes at least.

Did you make this recipe?

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

© Heather Mayes