My Plant-Based Family

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

Vegan

What to Eat…Part 3

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When I started eating a plant based diet it was important to be satisfied with my food. I could not eat this way and feel hungry all the time. I also don’t like bland food so I decided to make hearty and spicy dishes. I’m not the kind of girl who can eat a salad everyday for lunch. Typically I’ll have maybe one or two salads a week, in the summer when it is too hot to cook here in Arizona I eat more salads.

So if you a beginning to eat a plant based diet and you’re starving all the time you are doing it wrong. Eat more and eat more often. I often eat toast or a smoothie for a snack between meals. If you can chomp on baby carrots mid afternoon and be satisfied God bless you, but for the rest of us eat something else. Tomorrow I’ll share a yummy vegan muffin recipe that makes a great snack.

Today’s Meal Plan

Smoothie

Breakfast: Smoothie

Smoothies are make a great breakfast, they are easy, fast, and portable. Smoothies can be made with whatever you have on hand. No one in my house will refuse a smoothie.

Today’s Smoothie (My smoothies vary every time I make them)

Ingredients
  • 1 Tbsp flax seeds
  • 1 cup Spinach
  • 2 peeled bananas
  • 1 cup frozen strawberries
  • 1/2 cup blueberries
  • 1/2 cup frozen cherries
  • 1 cup plant milk (I use rice milk)
Do
  1. Blend flax seeds in a blender.
  2. Add everything else and blend until smooth adding more liquid if necessary.
Serve

Serve this in a tall glass or insulated cup if your on the go. My smoothie made about 30 ounces so you can adjust the recipe accordingly.

When I have fresh fruit I use it instead of frozen but this time of year frozen is typically priced much better than fresh. I buy big bags of frozen berries at Costco. When strawberries and blueberries are in season I buy a lot and stock my freezer. Mango, pineapple and raspberries also make delicious smoothies. When I have orange juice I’ll add it instead of milk. Smoothies can hide veggies as well. The spinach in this smoothie is undetectable. Try adding kale, parsley, or chard instead.

Lunch: Baked Potato

I love a big baked potato. You may need to retrain your taste buds to enjoy a baked potato without butter, bacon, and sour cream. Before removing dairy from my diet I didn’t realize that I could enjoy a potato without it.  Earth Balance Spread is a great transition food that will help with that dairy addiction, they also have a soy free variety. Earth Balance tastes and looks like butter. You can substitute it for butter in any recipe as well.

Aside from Earth Balance Spread other toppings include steamed veggies like broccoli, vegan chili, salsa, nutritional yeast, and soups. Yesterday my husband had a baked potato for lunch topped with leftover Potato and Broccoli Soup. He said it was great and wanted to have it again next week.

Dinner: Chili

I just mentioned that Chili makes a great topping on a baked potato but it also taste great on it own. There are several vegan and vegetarian chili’s on the market but it is really easy to make it on your own. This never tastes exactly the same because it varies based on what ingredients I have and and how hot the pepper are.

Ingredients
  • 3 cans of beans OR about 6 cups of cooked beans
  • 1 medium onion, diced
  • 1 can diced tomatoes OR about 3 tomatoes, diced
  • 1 can diced green chili’s OR your choice of fresh peppers
  • 1 8 oz can tomato sauce
  • 1/4 cup chili powder (add more to suit your taste, we use 1/2 cup)
  • 1 tsp garlic powder
  • 1 tsp cumin 
  • 1 tsp paprika
  • salt
  • pepper
Do
  1. Add beans, diced onion, tomatoes, peppers, and tomato sauce to a large sauce pan and cook until onions, peppers, and tomatoes are cooked.
  2. Add spices to suit your individual taste preferences. 
  3. Heat until extra liquid, if any, has cooked out. 
Serve

This chili is great on a cool day, it is hearty and filled with fiber. Cornbread or crackers make a great accompaniment. Chili also freezes well so make a big batch and save some for a rainy day.This chili is on my stove right now, I used pinto beans, kidney beans, and black beans. Yum!

What to Eat…Part 2

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Are you starving yet? If so try to add more whole grains into your day. Brown rice, quinoa, couscous, etc. will help you feel full longer and provide much needed protein. Yes, you can get all the protein  you need on a plant based diet.

Today’s Meal Plan

Bagel with Apple and Peanut Butter

Breakfast: Whole Grain Bagel or Toast

This is a quick breakfast that is easy to make. You may be wondering why I’m tempting you with a bagel and toast if you can’t have cream cheese or butter. Nut butters provide a delicious spread for bagels and toast. You don’t have to get bored with peanut butter, you can try almond butter, or cashew butter. One of my favorite treats is to top toast with almond butter and a sliced apple.

Nachos

Lunch: Nachos

If you have any leftovers from last nights dinner put them together for an Epic dish of Nachos. Your Nachos will look so good that it will make your coworkers jealous. Store beans, rice, and lentil taco filling in a microwave safe container. Heat it up then add salsa and guacamole. Eat it with your favorite tortilla chips. I know what your thinking, “you can’t have Nachos without cheese!”

This faux-cheese sauce is non-dairy and taste great. The linked recipe is for Mac and Cheese so disregard the noodles, otherwise follow the recipe as stated. I don’t have the miso the recipe calls for so I always leave it out. You may be wondering “what is nutritional yeast and where do I get it?” Click here to find out more about nutritional yeast. I found it at my local Fresh & Easy store in the baking section. Nutritional yeast taste great sprinkled on baked potatoes.

If your concerned that this is not real cheese just think back to all of the other times you ate fake cheese, cheese in a can or Velveeta anyone? This faux-cheese sauce is good for you unlike those I just mentioned. You can also by cheese made from plant milk.

Broccoli Potato Soup

Soup photo by Melodee Fiske of mlfotography. 

Dinner: Potato and Broccoli Soup

This soup is a great way to warm up on a cool day. You can use any veggies you have on hand.

Ingredients
  • 1 1/2 to 2 pounds potatoes
  • 1/2 a onion, diced
  • 1 stick celery
  • 1 sliced carrot
  • 1 bay leaf
  • 1 chopped crown of broccoli
  • salt
  • pepper
  • garlic powder
  • 1 Tbsp nutritional yeast
  • 1/4 cup plant milk
Do
  1. Scrub and chop potatoes. Place them in a pan of water and bring to a boil. You can also use vegetable broth for a heartier flavor.
  2. Add diced onion, carrot and the bay leaf (you will remove the bay leaf before serving).
  3. Once carrots and potatoes become tender add broccoli and spices to taste.
  4. The soup is ready to eat as is. For a more savory soup add 1/4 cup of plant milk and 1 Tbsp of nutritional yeast.
Serve

This soup is great with a whole grain dinner roll and a side salad.

What to Eat

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If your interested in a plant based diet you may be wondering what to eat, or thinking you will surely starve to death. Let me assure you that there is a lot of really good food out there so you will not starve. Each day this week I plan to share a sample meal plan. These meal plans will be easy to prepare with common ingredients that can be found at any grocery store. (With the exception of one ingredient in Nachos!) 

Today’s Menu Plan

Breakfast: Oatmeal

Oatmeal is easy to make, inexpensive, and really good for you. I like to make a large batch on the weekend and eat it throughout the week. I prefer steel cut oats or rolled oats cooked on the stove but if you only have time for instant you can still have a hearty healthy breakfast. Follow the package instructions as different types of oats need to be cooked for different lengths of time.

On the weekends I like to cook a large batch of oatmeal for quick breakfasts. I like to add a diced apples to the water as it starts to boil, then add the oats. Stir regularly as it cooks and add cinnamon. Raisins, dried cranberries, or other seasonal fruit will naturally sweeten your oatmeal and provide variety. I like to sweeten oatmeal with Stevia, agave or real maple syrup. In the past I would add a ton of white sugar to my oatmeal but that is not healthy and OATMEAL SHOULD NOT TASTE LIKE DESSERT! Nuts and seed provide a great topping with a little crunch. 

Lunch: Sandwich Wrap or Salad

Sandwich wraps are a quick and easy way to eat raw veggies. I usually prefer a wrap to a salad. Try to find a whole grain tortilla, pita, or some type of wrap. I like to add fat free hummus, lettuce, bell peppers, onions, beans and what ever veggies need to be used up. I’ll typically eat two wraps for lunch. If your more or a salad person eat that instead. Just eat enough that you are not hungry. Try adding avocado to your wrap or salad. Most salad dressing contain a lot of oil so try to find a fat free version, a fat free balsamic vinaigrette is a good choice. Tortilla chips and salsa can help you feel less deprived as well.

Dinner: Lentil Tacos with Beans and Mexican Rice 

Lentils are a tasty and inexpensive stand in for traditional ground beef in tacos.    Find out how to make lentil tacos here. If your short on time choose canned refried beans or pinto beans. Mexican Rice is healthy, delicious and filling. Cooking brown rice takes longer than cooking white rice so allow extra time to make this.

Mexican Rice

Ingredients
  • 1 cup brown rice
  • 2 1/2 cups water
  • 6 oz of tomato sauce (use an 8 oz can and save the other two ounces)
  • 1 tsp salt
  • 1/2 tsp garlic
  • cilantro (optional)
Do
  1. Add 1 cup of brown rice to a skillet on medium heat. I like to toast the rice a bit before adding water but if you are too impatient you can skip that part.
  2. Add 2 1/2 cups of water and the 6 ounces of tomato sauce. I’ve used the whole 8 ounces when I made this with white rice but the brown rice doesn’t need all of the tomato sauce.
  3. Add the salt and garlic.
  4. Stir everything well then put a lid on the pan. The rice will cook best with a lid on. The temperature can be turned down once it is boiling well. Start checking the rice at about 30 minutes but it may need to cook closer to 45 minutes. It is done when most of the liquid is absorbed and the rice is soft. Remove from heat.
  5. Cilantro can be added on top of the rice after it is done cooking. Just sprinkle fresh cilantro on top of the rice and place lid back on skillet for a few minutes. 
Serve

This can be served as a side dish or as part of a burrito. I’ll often eat this rice with leftover beans and salsa. It is tasty in a wrap and reheats well.

 

Snacks/Dessert

When beginning a plant based diet there is no need to feel deprived. Fresh fruit makes a yummy snack. Apples, bananas, grapes, and oranges are inexpensive and easy to find. Baby carrots and other raw veggies easily portable when your on the go. Smoothies are tasty and can be made from a variety of fruits and veggies. We like Naked Juice when we are on the go. We buy them at Costco for the best deal. 

Coming this week…

Potato Soup
Apple Muffins

Veggie Burger

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Last night I made my very first veggie burger. They tasted oh so delicious! They were quick and easy to make so I expect to make these tasty burgers often.

Kidney Bean and Quinoa Veggie Burger is a great plant-based option for vegans.

These burgers do not taste like your typical fast food but if you are choosing not to eat meat you can whip these up quickly and have a pretty good burger.

Kidney Bean and Quinoa Veggie Burger

If you’ve been eating store-bought veggie burgers you may have noticed some of the mystery ingredients in those. The craziest thing in the burger is quinoa and I think we can agree that it’s good for you.  If you’d like to try your hand at making your own veggie burger try these.

Bean Burger

Red Bean & Quinoa Veggie Burger

Red Bean and Quinoa Veggie Burger
 
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Author:
Recipe type: Burger
Ingredients
  • 1 15 oz. can of Red Kidney Beans, drained and rinsed
  • ⅓ cup cooked quinoa
  • ⅛ cup onion, diced
  • ½ tsp. chili powder
  • ½ tsp. garlic powder
  • ¼ tsp. black pepper
  • ¼ tsp. salt
  • 1 Tbsp. tomato sauce
Instructions
  1. Preheat oven to 350 degrees.
  2. Mash the beans or puree them in the blender or food processor.
  3. Mix the beans, quinoa and diced onion together.
  4. Add in all the spices, feel free to try other combinations.
  5. Add in the tomato sauce and mix everything together.
  6. Form patties with your hands and cook on a cookie sheet.
  7. Bake patties in the oven for 12-15 minutes then flip and cook on the other side for 12-15 more minutes.

 

Bean Burger with Guacamole

Serve these burgers on a whole grain bun with all of your favorite burger fixings. Pile on the lettuce, tomato, pickles, onions, mustard, and even guacamole as pictured above.

Enjoy this with Sweet and Tangy Pasta Salad or add this Chili for a Chili Burger!

Photos by Melodee Fiske of mlfotography.