My Plant-Based Family

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

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Cheesy Broccoli and Rice Casserole (Crock-Pot)

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I’m constantly working on recipes that will be easy as well as delicious. This recipe is both and 100% comfort food.

I admit, this isn’t the same dairy and fat-filled Broccoli and Rice Casserole I used to make in our omni days but for any of you who have tried my other Broccoli and Rice Casserole I think you’ll love this. Also, you can change-up the veggies for a little variety.

Broccoli and Rice Casserole

Cheesy Broccoli and Rice Casserole

Ingredients

  • 2 cups brown rice
  • 3 cups water
  • 1/2 cups nutritional yeast
  • 1/4 cup brown rice flour*
  • 1 tsp onion powder
  • 1/2 tsp sea salt (optional)
  • 1/2 tsp garlic powder
  • 2 cups plant-milk (I use rice milk)
  • 3 cups chopped broccoli (or other veggies)

Do

  1. Pour all ingredients into your crock-pot and give everything a good stir.
  2. Set crock-pot to low and cook for 3-4 hours. I gave it a stir about once an hour. 

Serve

This is great as a main dish. It is comforting and filling, perfect for cold weather.

*If you don’t have brown rice flour you can use wheat flour instead.

If you like this recipe try my Easy Crock Pot Mexican Rice and Bean Casserole!

Meal Plan Monday: Breakfast, Lunch and Dinner

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Meal Plan Monday

Last week was Meal Planning Week here at My Plant-Based Family. After focusing on Meal Planning for a week it makes coming up with another Meal Plan the last thing on my mind. I’ve been procrastinating for hours. In the mean time I’m let me kids play out, I ate leftover birthday cake (for breakfast), a Chickpea Salad Sandwich (for snack), got tax documents together and took care of mommy stuff like changing diapers and singing songs.

I finally started checking my fridge, pantry and freezer to get meal ideas for the week.

Plant-Based Meal Plan

Breakfast

I’ve been changing up my breakfast routine. For years, I ate oatmeal every morning but my youngest can’t have oats (even gluten-free oats) so I’ve been shying away from them. Recently Sarah at Gazing In published her latest book Oats Gone Wild that has rekindled my interest.

  • Oatmeal from Oats Gone Wild
  • Baked Sweet Potatoes
  • Breakfast Hash (I still need to get this recipe posted)
  • Smoothies
  • Gluten-Free Pumpkin Muffins (I baked some in a donut pan)

Lunch

I like to rely on leftovers for lunch when I have time. I’ll often make my kids a quick sandwich, the sooner lunch is done the sooner we can attempt nap time.

Dinner

Our afternoons and early evenings are Very busy these days. I’ll be sticking to easy entrée’s when possible and making some of these meals early in the day and reheating them just before dinner.

  • Baked Potatoes with Steam Broccoli and my brown gravy
  • Bean Burgers with Green Beans and Baked Potatoes
  • White Enchiladas with Cilantro-Lime Quinoa
  • An Asian Noodle Dish (I don’t have a specific recipe in mind yet)

On a side note, my ebook The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well is now available on Amazon. You can still get it as a PDF copy at my store. Add to Cart  Read a review and get a coupon code that is good for 25% off through the 28th at Pursue A Healthy You.

Meal Planning Tips that Really Work…part 1

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Most of us agree that Meal Planning is a good idea. Today and tomorrow I’ll pass on some Meal Planning Tips that Really Work. If you have the slightest interest in learning to Meal Plan stick around the next few days.

Meal Planning Tips that Really Work

 

1. Just Do It

One of the biggest problems with making a Meal Plan is actually taking the time to make a plan. You don’t have to go crazy and plan every meal of the week, down to the side dish; just create a simple outline with at least a few meals you want to eat. If needed set aside 20 minutes when your kids are in bed or at practice, you could also have a few minutes of “planning time” during commercial breaks. Don’t wait until you have the perfect system in place, waiting doesn’t pay off in Meal Planning. Practice will make perfect so just start where you are. You can look at some of my previous Meal Plans to get ideas.

[Read more…] about Meal Planning Tips that Really Work…part 1

Meal Planning Week

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Meal Planning

I hereby declare this week as Meal Planning Week! You can expect our Meal Plan Monday (below), Tips to get you Meal Planning and all of your Meal Planning questions answers. Make sure to leave questions in the comments or email them to me. You can also follow my Plant-Based Meal Plans Board on Pinterest!

Meal PlanMonday

Plant-Based Meal Plan

Breakfast

Let it be known, I don’t cook a big breakfast every morning. I’ll cook oatmeal or something else that is relatively quick but I like to keep it simple; anything that takes a long time is made the day before.

Lunch

We like leftovers for lunch or quick things like sandwiches. I don’t mind making noodle dishes for my kids because they don’t require a lot of time an attention (the noodles, my kids require a lot of time and attention).

  • Sunbutter Sandwiches with fruit
  • Leftover Faux Cheesy Broccoli and Rice Casserole
  • Baked Potatoes with side salads
  • Veggie Wrap and leftover soup
  • Bean and Grain Bowl

Dinner

I don’t mind spending some time in the kitchen preparing dinner. I’ll often cook extra food to eat at other meals, like many of the items on the Breakfast Menu.

I’ll save time this week by soaking the chickpeas and cooking them in bulk. I can easily add them to any dish including soups, salads and wraps to make them more filling.

Do you Meal Plan each week? If you have questions about Meal Planning I’d love to answer them! Just leave them below in the comments.

If you need more help check out my Custom Meal Plans, meal plans created with your specific preferences in mind.

Quinoa Recipe Roundup

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Last week at Healthy Cravings I talked all about Quinoa. I was making a list of recipes to send out to the participants when I realized I needed a Quinoa Pinterest Board. Now I’m able to save all of my quinoa recipes in one place.

Quinoa Recipes

I don’t want to miss out on your favorite recipes too! Leave a comment with your favorite recipes so I can Pin them!

My Favorite Quinoa Recipes

Quinoa-Lentil Tacos

1. Quinoa-Lentil Tacos are my favorite way to eat tacos! They taste great in crunchy taco shells or in a giant veggie filled burrito.

Quinoa seasoned for Tacos

2. Quinoa Taco “Meat” comes a close second. It is perfect for people who can’t eat lentils and is easy to mix up using leftover quinoa.

Quinoa-Squash Salad

3. Butternut Squash and Quinoa Salad is a great salad for fall and winter. Seasonal veggies can be substituted once your squash is gone.

Lemony Quinoa wraps final 3

4. Light and Lemony Quinoa Salad is perfect for warm weather or anyone wanting a filling but not heavy meal. This is a great wrap to fuel your workout. I ditch the wrap and serve this in a bowl for my 2 year old. He is a veggie lover and loves quinoa.

Summer Berry breakfast quinoa HT1

5. Summer Berry Breakfast Quinoa can be made any time of year. I usually keep frozen berries in the freezer but when I’m out I just substitute diced apples. My boys beg for quinoa all the time. The 4 year old always means “breakfast quinoa” because he likes it sweetened.

6. Chickpea Quinoa Stir Fry was a family favorite, thanks in part to the fresh pineapple that really made it great. After we found out about my sons pineapple allergy we switched to nectarines or leaving pineapple on the side and adding it to the individual plates.

I also love to add quinoa to soups, stir fry’s and casseroles. Many people even add it to their smoothies. I have lots of other quinoa recipes in the works.

What are your favorite Plant-Based quinoa recipes? Leave a comment below so I can pin them to my new Quinoa Pinterest Board.

Meal Plan Monday: A Little Bit of Everything

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Plant-Based Meal Plan

I’ve been up to my ears in Meal Plans since I launched my Custom Meal Plan service last week. It is hard shifting back to OUR preferences when I’ve been thinking about other people’s meal plans. Some of the Meal Plans I’m designing are for families with omni members. Other plans are Plant-Based Meal Plans for people who have been eating the Standard American Diet (SAD) but are hoping to jump into a plant-based lifestyle.

Plant-Based Meal Plan

Breakfast

I like to keep breakfast simple. I have a lot of leftover cooked quinoa that can be made into a quick breakfast if I’m ever unprepared.

Lunch

My kids keep me busy during the day so I opt for quick lunches, or recipes I can get started and forget about for a while.

  • Baked Potatoes
  • Sunbutter and Jelly Sandwiches
  • Noodles, steamed veggies and marinara sauce
  • Veggie Wrap
  • Leftover Soup

Dinner

I spend the most time cooking dinner but I save time by cooking, at least part of it, in bulk. This week I’ll cook beans for the burritos and nachos early in the week. I may also cook enough rice for the burritos and stir fry on Tuesday.

I really wanted to make my Crock Pot Mexican Casserole this week and another secret recipe I’ve been perfecting but my Crock Pot broke this weekend! It’s so sad! I need to buy one but I’m fighting my frugalness. I’m not sure which will win out.

I’m also in the mood for muffins! If I take a break from my Custom Meal Plans I may whip up a batch or two.

Plant-Based Diet Ebook