My Plant-Based Family

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

Vegan

Resources

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Do you eat a plant-based or vegan diet? Most of the people I’ve met only considered it because they were sick. That was me, sick and desperate for help. Thankful a friend introduced me to Eileen, a Whole Food Educator who taught me about how food is directly related to our health. To learn more about my story click here.

When I first started looking for resources I really didn’t know enough to tell the difference in the good verses the bad information. I got frustrated looking for recipes that were full of processed, food like substances. I don’t know how many recipes I saw that had white flour, white sugar and oil but the cup full. Eeewww! That was not for me.

The Wellness Forum

Thankfully Eileen introduced me to the Wellness Forum. The Wellness Forum is headed by Dr. Pam Popper and has been providing health-giving education and resources for 15 years. When I became a member I was sent a book and dvd’s that taught me almost everything you need to know about making the switch to a plant-based diet, including all of the reasons to make the switch. I also get newsletters, weekly conference calls and many other opportunities to ask questions. It was definitely worth the price. I just called the Wellness Forum and the member ship price is now $77 for a 1 year membership. So if you are just getting started this is perfect for you.

Other Docs

There is a growing number of doctor’s who now prescribe a Plant-Based diet. Here is a list of a few of them. Feel free to list others in the comments.

Dr. T. Colin Campbell

Dr. Caldwell Esselstyn

Dr. Joel Fuhrman

Dr. John A McDougall

Blogs

Who doesn’t love reading blogs? I am a fan of so many.

You simply must check out An Unrefined Vegan. She uses the same type of ingredients that I do but her food looks so much better and more creative. When I refer to her blog I say, “my friends blog” even though we have never met because she feels like a friend. She has a wonderful writing style too.

Fat Free Vegan has ton’s of healthy vegan recipes. Another favorite is the Happy Herbivore, if you’ve read my blog you know I cook a lot from her cookbooks and recommend them wholeheartedly. I also love her Herbie of the Week segment. Each week she recognizes someone who has made the switch to a plant-based diet and drastically improved their health.

There are others but these are my go-to blogs when I need an meal idea and are most closely in line with my dietary guidelines. What are your favorite whole food, plant-based blogs or websites. Feel free to list your own. 

A last list of a few more favorites are In Pursuit of More, Veggie Grettie, and Kid Tested Firefighter Approved. Also check out the Physicians Committee for Responsible Medicine headed by Dr. Neal D. Barnard.

Who am I missing?

Meal Plan Monday: Feeling Good

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I am in a super good mood this morning! I’m so happy that it might be annoying if you were around me, I am feeling good! Part of the reason may be that I finally feel like I am back to normal from our trip, (I’m almost done whining about the trip, well maybe) it sure took a toll. I am still finding myself drinking a little too much caffeine, but too much for me is still less average for the normal person. 🙂 

The greater part of our happiness or misery depends on our dispositions, and not on our circumstances. We carry the seeds of the one or the other about with us in our minds wherever we go. –Martha Washington

Last week I made my fist attempt at gluten-free vegan baking getting ready for the Virtual Vegan Potluck on May 12th. I’m happy to say it turned out pretty good and I’m planning to try another recipe in the next day or two.  

Meal Plan

Breakfast will be Breakfast Rice (like Breakfast Quinoa but made with brown rice), Fruit and Nut Butter toast, oatmeal, and leftover gluten-free pancakes.

Lunch will be leftovers, spinach and veggie wraps, sandwiches and whatever else we get a hankering for.

Snacks are usually fruit, smoothies, veggies with hummus or gluten-free banana-blueberry bread.

Dinner

Monday: Hawaiian Chickpea Teriyaki from Lindsey at the Happy Herbivore.

Tuesday: Gluten-free pasta with steamed veggies, and sauce

Wednesday: International Quinoa Salad from Susan at Fat-Free Vegan.

Thursday: Black Bean Burgers or nuggets for the kids, potatoes, and avocado. 

Friday: Leftovers or something easy for the munchkins. 

Saturday is the Virtual Vegan Potluck! Make sure you visit and checkout delicious vegan recipes from all over the world! 

Basic Supplies

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The top shelf has seeds, chickpea’s, cocoa, almonds, and barley.
The bottom shelf has noodles, pinto beans (back), quinoa (back), brown rice (back), brown and red lentils (front), white and black beans.

Before we began our plant-based eating there were certain ingredients I always had in my pantry, freezer, or fridge. Some of those ingredients have changed but not all of them. I like to be able to go into the kitchen and make something without having to run to the store. When I run to the store for one thing I usually make it home with at least five, the trip that would have cost me a few bucks now cost $20! That is not frugal!

I stock up on some things when they are on sale and buy in bulk when it makes sense. Below you will find a list of ingredients I try to keep on hand at all times.

Spices

  • black pepper
  • chili powder
  • cinnamon
  • garlic powder
  • onion powder
  • sea salt
  • vanilla
Various canned foods, Juice Plus+, gluten free bread, craisins, and peach cups (we don’t eat peach cups at home but take for occasional treats on the go).

Pantry

  • agave
  • applesauce
  • baking soda & baking powder
  • brown rice
  • canned beans
  • cereal
  • chocolate chips (non-dairy)
  • cocoa
  • coffee
  • dried beans (pinto, black, chickpea’s, lentils, etc.)
  • dried fruit (raisins, cranberries, etc.)
  • grains
  • non-dairy milks
  • nuts
  • old fashioned oats
  • pasta
  • pasta sauce
  • quinoa (I buy a 4 lb bag at Costco for $9.99)
  • raw sugar
  • tomato sauce
  • tortillas
  • tortilla chips

Freezer

  • bananas
  • blueberries
  • breads
  • cherries
  • corn (my husband can’t have it so I scoop out what I need)
  • other veggies
  • strawberries
  • whole wheat pastry flour

Refrigerator

  • almond milk
  • apple butter (L&A Unsweetened is delish!)
  • applesauce
  • Bragg Liquid Aminos
  • creamer (soy or coconut milk creamer)
  • Earth Balance
  • fat-free balsamic vinaigrette
  • jelly (with no added sugar, I like Crofter’s)
  • lime juice
  • mustard
  • natural peanut and almond butter (I buy both at Costco)
  • nutritional yeast
  • salsa
  • veggie base ( I use Better than Bouillon)

Fresh Plant Foods

  • apples
  • bananas
  • broccoli
  • carrots (I buy 5 lbs at a time for $2.49)
  • garlic
  • onions
  • potatoes
  • sweet potatoes
  • spinach

I can make almost anything I could want with these ingredients. I did not buy them all at once and I don’t use them all the time but these are my essentials. When I have people over they are usually overwhelmed by how full my pantry is. Right now it is extremely disorganized but it is normally just semi-disorganized.

Depending on your tastes and cooking style you may have a different list of essentials. Your list could change over time too. Now that I’m discovering my son has an issue with gluten I’m sitting on quite a bit of gluten filled grains and trying to transition to others.

Did I forget anything? What is in your must have list that differs from mine? If you’re new to plant-based is there anything that stands out as weird to you?

Tossing the Junk

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New to a plant-base diet? You really need to get rid of the junk food that will keep you from fully committing.

A few months ago my husband and I went to eat at a restaurant where all of the seating is really close together. There were six people sitting next to us. At elbows length from me was a lady with the largest breast I have ever seen, additionally they were on display for all to see.

My husband and I wouldn’t look over there but could not keep from hearing their conversation. Right across from the lady was a man and next to him another woman. In a jovial manner the woman said, “I’m sorry but I cannot stop looking at your chest, it’s like they are talking to me!” Everyone at both of our tables laughed like crazy. The rest of their dinner the conversation was on the boobs.

I tell that story to say that some things are impossible to resist, just like staring at that lady’s chest. If your kitchen is full of your favorite junk food it will be near impossible to not eat it. I know from experience. If there are others in your house eating the junk don’t get yourself in trouble by throwing it away. I think it is important to get “buy-in” from  your spouse or room mate. When we had big kids in the house I gave them a corner of the pantry where they could keep their snacks. If there was a bag of Chips Ahoy in my pantry right now I would probably only last a few hours before digging in.

I want to add that the same principle goes for trolling cookbooks or the internet for unhealthy foods!

So what food am I labeling as junk?

Anything that you should not be eating as part of a whole food, plant-based diet I consider junk. I think there is room for some transition (splurge) foods like Earth Balance, faux cheese, non-dairy ice cream. These foods should only be used to help you wean off of the real stuff or for an occasional treat, NOT EVERY DAY!.

The first clue that your food is junk is the packaging. Typically the fancy the package the junkier it is. Second, look at the ingredients list; is it a mile long or does is contain ingredients you can’t pronounce, if so it is probably junk. If you see the words MSG, Monosodium glutamate, Anything “hydrolyzed”, aspartame, high fructose corn syrup, corn syrup, more than three kinds of sugar, etc. then it is junk. This is my list, it is not all inclusive just random things I try to not buy. This list wasn’t endorsed by anyone just me. Third, is it food or a food-like product. Does it resemble food that was being eaten even 100 years ago?

Instead…

I would much rather make healthier treats like muffins, cookies, and banana bread than get the store bought counterpart that is full of mystery ingredients. Baking healthier (than store bought) treats helped me transition. Check out my recipe section for some suggestions.

I fully realize that I am not the healthiest eater. That ate item in my pantry that other would not allow in theirs. I am on this journey too. (As I sit here sipping my coffee sweetened with agave, a no no to some, and a touch of soy creamer). I am not to hard on myself and you should be either.

Do the best you can, forgive your mistakes, and move on!

I think this is good advice in any situation!

What junk do you have a hard time letting go of? I know still have a little meat in my freezer but I have friends who gave away $100s worth of meat when they went plant-based. So what about you, is there a secret stash of Oreo’s in your house?

Meal Plan Monday: Simple Food, Simply Good

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Minestrone Soup

For the next few weeks (at least) I want to focus on how to begin eating a Plant-Based Diet. Even if you’re not ready to give up meat and dairy entirely I hope to encourage you to include more fruit and vegetables in your diet.

If you are an all or nothing kind of person I would advise you to commit to a diet free of any animal products for at least 30 days. If that seems more difficult than climbing Everest then try to add more whole foods and slowly eliminate animal products. It was definitely easier for me than I thought, more difficult for my husband, and the hardest on my now three year old. My husband still wants steak occasionally and my three year old asks for cheese regularly. My one year old has always been plant-based and has a love of fruit and veggies of which I am envious.

This weeks Meal Plan is made up of simple foods that can be found in any grocery store, with the exception of maybe couscous. Couscous is really yummy and easy to make, if you’ve never tried it, you should. The taste reminds me of pasta. If this Meal Plan doesn’t seem tasty to you take a look at previous Meal Plans or Recipes.

Meal Plan

Breakfast is usually quick things like oatmeal, toast, smoothies, fruit with almond butter or left over pancakes. Also we usually eat twice in the morning, once when we get up and once mid morning. I recommend rolled oats or steel cut oats, they take a few extra minutes to cook but they keep you full longer. A typical bowl of oatmeal for me will include cinnamon, diced banana, craisins, and maybe some seeds or nuts, a splash of real maple syrup adds an extra sweet touch as well.

Lunch is often leftovers, PB&J, Not So Tuna Salad, leftover Baked Potato, a spinach and hummus wrap or something easy. If I’m feeling really motivated I might make pancakes or soup with veggie odds and ends.

Snack is a must at our house. Hummus makes a regular appearance. I shared on Facebook how I could not find hummus or chickpea’s in the small town my mom lives in and had major hummus withdrawal. Some of my family members had never heard of or had hummus but it is one of my favorite things these days. I like to eat hummus with raw veggies like carrots or spinach. I don’t always have humus so sometimes I eat leftovers for snack or fruit or smoothies.

Dinner is the meal that gets the most attention. We all eat the same thing even my one and three year old’s. My one year old has a wheat/gluten allergy so most of what I make now is wheat/gluten free. I’m new to this so I’m still transitioning and figuring it out.

Monday: Baked Potatoes (make extra for easy lunches) topped with steamed veggies, beans, or chili.

Tuesday: Beans and Brown Rice served in a bowl or tortillas. You can used canned beans or make your own which is cheaper. Make extra brown rice for a quick lunch. If you’re not sold on eating brown rice try mixing white and brown rice until you acquire a taste for it, it will happen just ask my husband.

Wednesday: Minestrone Soup is easy to make and soooo delicious. I’ll be using wheat/gluten free noodles in this soup. Last time I made it I didn’t make nearly enough and graciously let my husband take some of the leftovers for lunch even though I secretly wanted to hide it and keep it all to myself. Shh don’t tell him! He was always the guy who didn’t like soup so just give this one a chance.

Thursday: Couscous with roasted veggies like onions, peppers, broccoli, and mushrooms. I may even marinate them in balsamic vinegar and veggie broth for a little while before cooking them if I am organized enough that day.

Friday: Typically a date night for me and my husband so the kids get baked sweet potato or something just as easy while we eat hummus from Pita Jungle.

I don’t plan out our weekend meals because I like to use up leftovers and cook as little as possible. I will usually soak beans and cook them on the weekend. If you cook a big pot you can save some to eat during the week and store some to put in the freezer for a quick meal.

Do you have any questions about eating a plant-based diet? Feel free to ask in the comments, email me at myplantbasedfamily@gmail.com, or for the quickest reply ask on My Plant-Based Family’s Facebook page.