My Plant-Based Family

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

Vegan

Lemon-Pepper Roasted Chickpeas

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A special thanks to Sunkist for sponsoring today’s discussion.

Do you keep a salt shaker on your table? We used to keep salt on the table until I realized my family would add salt to their food before even tasting it. Salt is a dangerous habit in America. A few years ago we cut out oil and decreased our salt consumption. We still use small amounts of salt but not near as much as before.

A few things helped us reduce our salt intake…

  1. We added other flavors and seasonings like Sunkist Lemons instead of salt.
  2. We allowed time for our palate to adjust.
  3. We bought low-sodium substitutes of some of our favorite products.

We missed salt the most in crunchy snacks. The following recipe uses Lemon instead of salt. The salt is not missed at all.

Decrease Salt by seasoning with Sunkist Lemon's

Lemon-Pepper Roasted Chickpeas

Ingredients

  • 1 1/2 cups cooked chickpeas (or 1 can)
  • 1 Sunkist Lemon (juice and zest, about 1/4 cup)
  • 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp freshly ground pepper (optional)

Do

  1. Drain and rinse chickpeas and gently towel dry them.
  2. In a medium bowl mix remaining ingredients and stir well.
  3. Add chickpeas and allow them to marinate while oven preheats to 400 degrees.
  4. Stir regularly.
  5. Pour chickpeas into a baking pan (with sides, not a cookie sheet) covered with parchment paper.
  6. Bake for about 1 hour.

I recommend you bake for 25 minutes then stir well. Bake for an additional 25 minutes and stir again. Then bake for 10 minutes, stir chickpeas then bake for 5 minutes between stirs until chickpeas are golden brown and crisp. DO NOT BURN.

Serve

These Lemon-Pepper Chickpeas are a fun snack or a great addition on a salad. No one will guess it’s salt-free.

Decrease Salt by seasoning with lemon juice

For more inspiration on using lemon instead of salt take a look at this Sunkist S’alternative info graphic.

Flavoring with Lemon instead of saltSunkist lemons are grown in California and Arizona and available all year round. In addition to helping boost flavor and reduce sodium intake, lemons can be used in a number of ways – from household cleaning to healthy living. I always keep a bowl of lemons on my counter. I use them for cleaning, in drinks and especially in food.
season with lemon

Please take a minute and visit Sunkist to discover recipes and more information about sodium and sodium alternatives.

Which tips are your favorite?

Plant-Based Basics: Grains

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This is the second installment in a series called Plant-Based Basics. This series is designed for those of you who are brand new to a plant-based diet but I think the information will serve as a helpful reminder for anyone.

Plant Based Basics Grains

Today’s focus will be on Grains. In recent years there is a lot of controversy surrounding grains. Books, blogs and “experts” are claiming that grains are evil and don’t belong in your diet.

I have a serious problem with that point of view. Often when people refer to grains they group all grains and products made with grain into the same category; let’s not pretend rolled oats are equal to donuts. These people also talk about how bad carbs are for you.

Or they base their opinions on “experts” that haven’t done any legitimate studies. Since I am not a medical professional I’ll leave the science to the expert’s like Dr. McDougall (read his article that counter’s the claims in the leading anti-grain movement).

I’m not claiming that all grains are healthy for everyone. If you’ve been around here long you know my son cannot handle wheat/gluten. We avoid all grains containing gluten for his sake.

Whole grains that are minimally processed are healthy and should be eaten (unless you have a medical condition that requires a grain-free diet).

Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. Mayo Clinic

Examples of Whole Grains

There are more varieties of grains than I can mention. I have the most experience with rice, wheat, oats, corn, barley, and millet. Grains are often ground into flour and refined. To maintain their healthy promoting properties I recommend you enjoy them with as little processing as possible.

How to Eat Whole Grains

I prefer to cook grains but many people like to sprout them and eat them raw. Many grains can be cooked with a 2:1 water to grain ratio while some might require more water.

Favorite Recipes

Whole Grain Breakfast Ideas

Oats

Blueberry Oatmeal and Peachy Keen Oatmeal are two seasonal favorites. We also enjoy Apple Cinnamon Oatmeal all year since apples are easier to get our hands on for a good price. We buy Gluten-Free Oats on Amazon since I regularly cook for people with gluten sensitivity.

quinoa ideas

Quinoa

Technically speaking quinoa isn’t a grain, the part we eat is a seed but we cook and eat it as a grain so I’m including it in this round-up. We love quinoa; it is naturally gluten-free, cooks quickly and can take on other flavors nicely. I’ll often buy it at Costco. I stopped buying it from bulk bins due to cross-contamination.

We enjoy Breakfast Quinoa and Summer Berry Breakfast Quinoa both warm and cold. I use it in place of rice in soups and stir frys. I’m partial to Mexican inspired flavors like Cilantro-Lime Quinoa, Quinoa Taco “Meat” and Quinoa-Lentil Tacos. I also enjoy adding quinoa to salads and wraps like in this Quinoa-Lentil Salad, Butternut Squash Quinoa Salad, and Lemony Quinoa Salad.

You can follow my Quinoa Pinterest Board for more ideas.

whole grain rice ideas

Rice

There are thousands of different varieties of rice. I’ll admit that I’m barely familiar with a few. I prefer brown rice. It is easily available in my area. I’m willing to bet you can buy rice in any grocery store but I usually buy it at Costco. Brown Rice can also be bought on Amazon.

Some of my most popular brown rice recipes are my Easy Crock Pot Mexican Rice and Bean Casserole (or the stove top or oven version), Crock Pot Brown Rice Casserole, Mexican Rice, Green Chili-Cilantro-Lime Soup, and Enchilada Soup.

We also eat rice for breakfast. Sometimes we mix it with Overnight Chia Porridge and other times opt for Raisin-Apple-Cinnamon Breakfast Rice.

Other Grains

There are many other types of grains. I usually just stick to those mentioned above due to allergies, budget considerations and bulk purchases. Years ago I cooked amaranth, millet, barely and others regularly. I still enjoy a good Lentil-Barley Stew occasionally.

Do you eat grains? What are your favorites?

Don’t forget to check out the first installment of this series Plant-Based Basics: Beans!

ebook

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Multi-Grain Breakfast Bowl…Goodbye Oatmeal

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Last week I shared our recipe for Overnight Chia Porridge and the fact that most of our household has a sensitivity to oats. You know I love oats. If you’ve followed my Free Meal Plans for a while you also know I ate oatmeal almost every morning for months at a time.

multi-grain breakfast bowl is vegan and gluten free

I had to say goodbye to oatmeal, at least for now, but I really needed a whole grain replacement. If I don’t have a hearty breakfast I’m more likely to skip it all together then make poor choices later in the day.

Every time I make this Breakfast Bowl it tastes different. Sometimes I use brown rice, sometimes quinoa or other grains. Often I’ll mix up several different leftovers. My kids like to eat this cold but I prefer to heat it up before adding the fruit. It’s easy enough that everyone can have it their own way. I guess I should have named it Multi-Grain Breakfast Buffet Bowl.

multi-grain breakfast bowl is vegan and gluten free

Multi-Grain Breakfast Bowl

Ingredients

  • 1 1/2 cups of cooked grains (brown rice, quinoa, millet, amaranth, etc.)
  • 1/2 cup of fruit (blueberries, diced apples, bananas, raisins, etc.)
  • a little sweetener (I like maple syrup)
  • 1/4 to 1/2 cup non-dairy milk
  • OPTIONAL 1/4 cup Overnight Chia Porridge
  • OPTIONAL nuts or seeds

Do

  1. Heat grains if you want a hot cereal.
  2. Mix in remaining ingredients and stir well.

Serve

This can be made ahead of time and stored in individual portions for quick breakfasts.

I love how easy it is to make using leftover grains.

For more inspiration check out my Plant-Based Breakfast Board on Pinterest or my Breakfast Page.

Meal Plan Monday: Guest Post by Whitney of Bows, Boots & Blue

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During the month of July I welcome other bloggers to share their Meal Plans with you. Each Monday I’ll feature a guest post. 
 

plant-based meal plan

Today I’d like you to meet Whitney J. Weiss! She is a digital marketer and blogger at Bows, Boots & Blue. Whitney creates nut-free, plant-based recipes that are free from faux “food” products.

Despite being from Texas, I fully removed meat from my diet after experiencing an upset tummy. Through the years, I have discovered that the best way to feed my family and friends is by utilizing plants in a creative way that doesn’t necessarily “take the place” of meat. I strive to highlight vegetables in my cooking and have no formal training, so it’s something anyone can do even with limited tools and limited kitchen space. I have found some of my most obstinate eaters asking for my recipes, so I must be doing something right. I hope you enjoy my original recipes!

burrito bowl over quinoa

Breakfast:

  • Chilled morning quinoa bowl: avocado, quinoa, wilted spinach, red bell peppers or slightly spicy red peppers
  • Homemade granola
  • Steel cut oatmeal with seasonal fruit (currently, I’m eating my way through California peaches-unbelievable this time of year!)
  • Morning shake: blended spinach, kale, blueberries, strawberries, & rice milk

Curried Cauliflower Couscous salad

Lunch: I mostly rotate salad options, which I prep on Sundays, but every once in a while I crave sandwiches!

vegan butternut squash burger

Snacks: At my last office, they knew where the bag of carrots in the refrigerator belonged.

vegan purple kale pesto with gluten free pasta and squash

Dinner:

  • I love a quick taco dish- and sometimes throw it over quinoa instead of tortillas. Gobble up my drunken asparagus & oyster mushroom tacos.
  • I can’t get enough of summer squash! This purple kale pesto pasta bowl is hard to beat.
  • Bibimbap is a great, quick way to create a hearty plant-based meal with loads of flavor. (this recipe contains egg but it is optional and can be removed)
  • Do you have a butternut squash or sweet potato lying around? It will make for some great vegan butternut squash burger patties. Make extra quinoa and serve it over quinoa instead of buns!
  • My farrotto is a whole grain, vegan version of risotto that uses pureed squash instead of cream or butter! Leftover squash from burger night is perfect for this dish.

Bows Boots BlueWhitney J. Weiss is a digital marketer and blogger at Bows, Boots, & Blue. You can follow her on Facebook, Instagram and Twitter.

Her expertise is in all aspects of search engine optimization, paid search, social media marketing, copywriting, copy editing, and blogging. Whitney has extensive experience creating digital campaigns and developing brand recognition from the concept up for travel technology, hotel brands, and lifestyle clients. In her spare time, she enjoys creating vegetarian recipes alongside her dog, Jules!

Overnight Chia Porridge

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When we learned that half of our household had a sensitivity to oats our oatmeal consumption went way down. For a while we replaced that with toast and cereal but both were much more expensive that oats, especially since we had to buy gluten-free, nut-free, dairy-free, egg-free versions. That is when we embraced Overnight Chia Porridge.

Vegan and Gluten-free overnight Chia Porridge

I’m no stranger to chia seeds and I’m not talking about chia pets. We’ve been eating chia seeds regularly since the beginning of our plant-based journey. In fact, in our house we call them “sprinkles” and I keep them in a little shaker bottle. My boys get sprinkles on almost everything they eat. When they hear other kids talking about sprinkles they will chime in because they eat sprinkles too. (yes, I have lots of evil tricks like this)

Vegan and Gluten-free overnight Chia Porridge

Overnight Chia Porridge

Ingredients

Do

  1. Pour seeds into a jar with a leak-proof lid.
  2. Pour milk over seeds, tighten lid and give it a good shake.
  3. Wait about 15-20 minutes then give jar another good shake.
  4. Store overnight in the refrigerator.

Serve

The chia (and hemp seeds) will absorb the milk and you’ll be left with a full jar of firm porridge. I typically use a few tablespoons of porridge and mix it with grains and fruit.

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Meal Plan Monday: Summer Meal Routine

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Does your cooking style change in the summer? I like simple all year-long but in the summer I DO NOT want to spend time in the kitchen and I pretty much refuse to turn on the oven. I’ll occasionally make an exception, but rarely.

I also take advantage of batch cooking. For example I’ll cook a large pot of quinoa without any seasoning to be used for Breakfast, Lunch and Dinner. I double batch of Mexican Rice will find its way into burritos, salads and as a side dish. The Crock Pot comes in handy for beans to be used in most meals.

Meal Plan Monday! Vegan and gluten-free Meal plans!

Plant-Based Meal Plan

Breakfast

I’ve been embracing chia seeds at breakfast but most days are cold cereal. I’ll often sprinkle chia on whatever we are eating.

  • Chia porridge with maple syrup and fruit.
  • Toast with WOW Butter and apple slices.
  • Cereal and rice milk
  • Breakfast Rice with raisins and diced apples
  • Breakfast Quinoa with blueberries and chia seeds

Lunch

Batch cooking saves lunch time every day. Most of the time I don’t even reheat the food because my kids like leftovers cold.

Dinner

I’m all about ease and keeping the house cool these days. Most of these dishes are quickly mixed together for a meal. I cook large batches of foods, like Mexican Rice, to use in multiple dishes throughout the week.

My kids are eating lots of fruit and some veggies for snacks. The top picks this week are apples, blueberries, grapes, nectarines, apricots, cherries, plums, bell peppers, cucumbers and carrots.

My kids are allowed to eat fruit almost any time. If they still have a meal on the table they may have to eat it first but raw fruit and veggies between meals is the norm. We don’t often have chips, crackers, or other processed foods available.

What do meals look like in your house during the summer?