Plant Based on a Budget http://plantbasedonabudget.com Healthy Food For Less Sun, 28 Jan 2018 20:49:59 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.4 Vegan at Walmart http://plantbasedonabudget.com/vegan-at-walmart/ http://plantbasedonabudget.com/vegan-at-walmart/#respond Wed, 29 Nov 2017 19:23:26 +0000 http://plantbasedonabudget.com/?p=8109 We teamed up with Michelle Cehn from World of Vegan to show you some vegan food you can buy from Walmart!

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Fiesta Pasta Salad http://plantbasedonabudget.com/recipe/fiesta-pasta-salad/ http://plantbasedonabudget.com/recipe/fiesta-pasta-salad/#respond Thu, 26 Oct 2017 18:18:59 +0000 http://plantbasedonabudget.com/?post_type=recipe&p=8055

My husband has a love affair with “mac salad”.  Yes, the traditional heavy mayo with elbow noodles pasta salad.  He could eat gallons of the stuff.  I on the other hand, got so sick of mac salad during the holidays last year I cannot eat another bite of it.  This recipe is our happy medium.  It still has the […]]]>

My husband has a love affair with "mac salad".  Yes, the traditional heavy mayo with elbow noodles pasta salad.  He could eat gallons of the stuff.  I on the other hand, got so sick of mac salad during the holidays last year I cannot eat another bite of it.  This recipe is our happy medium.  It still has the creaminess (with vegan mayo!) that he likes but has hints of herbs and vinegar that I like.  This is a perfect potluck dish.  Hope y'all enjoy!
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Overnight Oats http://plantbasedonabudget.com/recipe/overnight-oats/ http://plantbasedonabudget.com/recipe/overnight-oats/#respond Wed, 04 Oct 2017 17:36:35 +0000 http://plantbasedonabudget.com/?post_type=recipe&p=8026

Overnight Oats is one of my favorite go-to breakfasts. When I first started throwing it in my routine, I made really complicated versions blending up fruit and coconut water, but this simple recipe has been a game-changer. So much so that Michelle and I included it in some of our meal plans. We both make […]]]>

Overnight Oats is one of my favorite go-to breakfasts. When I first started throwing it in my routine, I made really complicated versions blending up fruit and coconut water, but this simple recipe has been a game-changer. So much so that Michelle and I included it in some of our meal plans. We both make Overnight Oats regularly, and hope you decide to make it a staple in your home, too! And thank you Lively Days for doing this awesome video! ]]>
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Oatmeal Raisin Protein Balls http://plantbasedonabudget.com/recipe/oatmeal-raisin-protein-balls/ http://plantbasedonabudget.com/recipe/oatmeal-raisin-protein-balls/#comments Fri, 29 Sep 2017 06:25:28 +0000 http://plantbasedonabudget.com/?post_type=recipe&p=8009

Looking for plant-based snack options? Look no further! Michelle Cehn and I worked hard on developing budget-friendly recipes and putting together a really beautiful e-book of snack recipes to satisfy all your cravings in-between meals. You can pick up a copy here and get started this weekend!]]>

Looking for plant-based snack options? Look no further! Michelle Cehn and I worked hard on developing budget-friendly recipes and putting together a really beautiful e-book of snack recipes to satisfy all your cravings in-between meals. You can pick up a copy here and get started this weekend! ]]>
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Nacho Cheese http://plantbasedonabudget.com/recipe/nacho-cheese/ http://plantbasedonabudget.com/recipe/nacho-cheese/#comments Thu, 21 Sep 2017 00:03:50 +0000 http://plantbasedonabudget.com/?post_type=recipe&p=8004

This AMAZING Nacho Cheese recipe is from my book, The Super Easy Vegan Slow Cooker Cookbook!  You can add it to tacos, burritos, use it as a mac n cheese sauce — the possibilities are endless! Thank you to Lively Days for bringing this video to life.]]>

This AMAZING Nacho Cheese recipe is from my book, The Super Easy Vegan Slow Cooker Cookbook!  You can add it to tacos, burritos, use it as a mac n cheese sauce -- the possibilities are endless! Thank you to Lively Days for bringing this video to life. ]]>
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5 Things You Need To Know About “What The Health” http://plantbasedonabudget.com/5-things-you-need-to-know-about-what-the-health/ http://plantbasedonabudget.com/5-things-you-need-to-know-about-what-the-health/#comments Fri, 08 Sep 2017 15:16:12 +0000 http://plantbasedonabudget.com/?p=7998

Thanks to Vince Lia for inviting me on his YouTube channel to talk about “What the Health.” Here are my thoughts on the film:]]>

Thanks to Vince Lia for inviting me on his YouTube channel to talk about "What the Health." Here are my thoughts on the film: ]]>
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Plant-Based (and pregnant!) on a Budget http://plantbasedonabudget.com/plant-based-and-pregnant-on-a-budget/ http://plantbasedonabudget.com/plant-based-and-pregnant-on-a-budget/#comments Mon, 28 Aug 2017 12:52:15 +0000 http://plantbasedonabudget.com/?p=7993

By Josie Steiger I’d like to preface this post with the following message: I am speaking from my own personal experience. Each person and each pregnancy is different. There are things that happen to you during pregnancy that you can’t control, and I don’t want anyone to walk away from reading this thinking that they […]]]>

By Josie Steiger I’d like to preface this post with the following message: I am speaking from my own personal experience. Each person and each pregnancy is different. There are things that happen to you during pregnancy that you can’t control, and I don’t want anyone to walk away from reading this thinking that they or their bodies are not good enough in some way (we get enough of those messages out there in the rest of the world).  I am writing this in the hopes that it helps someone looking for resources to answer their questions about vegan pregnancy. I am not a medical professional. Please consult a medical doctor, midwife or registered dietitian for medical advice. As I sit and write this today, I’m 32 weeks pregnant (pregnancy is normally counted as 40 weeks) and have been vegan for over six years. Although my body is starting to get pretty uncomfortable at this point, being a pregnant vegan woman has, overall, been a very empowering and positive experience. One of the top questions my vegan husband and I get asked is about what weird food cravings I’ve had. As much as I’d love to tell people that my partner had to run out to the grocery store at midnight for pickles and coconut milk ice cream, that simply hasn’t been the case. My number one craving? Rice and beans. Whether omnivore or vegan, your protein needs increase dramatically during pregnancy, so be sure to educate yourself on how many grams you specifically will need daily. I get my protein needs met from beans, peas, tofu, nuts and nut butter, spinach, vegan meats, protein shakes, and for convenience, the occasional plant-based protein bar. According to the American Pregnancy Association, foods you should avoid during pregnancy include raw or undercooked meat, deli meats, raw or undercooked eggs, unpasteurized milk, pate (meat spreads), soft cheeses, and various fish, shellfish, and seafood, due to mercury and bacteria that are prevalent in these foods. Guess what? Simply by being vegan, I’ve automatically eliminated all of those hazards from my diet. It’s nice to have one less thing on my plate I need to avoid (literally and figuratively). Although not always posed as a question, some people have implied to me that they don’t think it’s safe to be pregnant and vegan. On the contrary, research and experience show that everything your body needs for a healthy vegan pregnancy can be found in plants—no animal products are necessary. In fact, a growing body of evidence confirms that consuming animal products during pregnancy leaves you and your baby at increased risk of a wide variety of negative health outcomes. Also, because I’m a smaller person in stature, I’ve heard comments from observers that I haven’t gained enough weight during my pregnancy, to which I truthfully reply, “My doctor and midwife say that I’m right where I need to be at this stage.” (The average recommended weight gain through the pregnancy is 25-35 pounds). Again, I can only speak for myself, but I believe that a balanced vegan diet, taking vitamins, staying hydrated and getting exercise have all contributed to me feeling well. My pregnancy hasn’t been perfect; throughout my first trimester I had morning sickness and in this third trimester at times I’ve experienced pretty terrible nausea and heartburn. If you’re feeling nauseous and having a hard time eating or can only eat very little, make sure that whatever you do eat is as nutritious as possible. Even if you can only get a few bites down, make those bites count! Also, at various times I found that fresh papaya, water with lemon juice (or apple cider vinegar, or a spoonful of baking soda) or no-chicken broth from the bulk foods section have all helped me to feel better when nausea was getting the best of me. I’ve been seeing a doctor and a midwife, and both agree that I’ve had a normal, healthy pregnancy. I’ve also found that it’s really important for me to educate myself on vegan nutrition and to be my own advocate. Doctors notoriously only get a few hours of nutrition training while in medical school and, in my experience, aren’t often up to date on nutritional needs. In general, midwives seem more open to vegetarianism, but I’ve still found opportunities to educate my midwife on vegan nutrition. I also became pretty suspicious when the healthy eating handout I was given at my doctor’s office was created by the Dairy Council of California. You’ll be shocked to learn that it recommended consuming more dairy products (3 cups daily) than vegetables (2.5 cups), fruit (1.5 cups), grains (6 oz.), or beans (5 oz). And, of course, no mention was made of any health risks associated with dairy consumption during pregnancy. Gestational diabetes and anemia (lower than normal number of healthy red blood cells) are two health issues that are pretty common during pregnancy. If you are a vegan that experiences these issues, don’t automatically assume that veganism is to blame—and don’t assume that there aren’t plant-based fixes either! Finally, please don’t assume that you are doing something “wrong.” I encourage you to work to understand whatever issue you are facing and find a path to fix it that you’re comfortable with. Here are some resources that have really helped me during my pregnancy: Because this is a food and budget focused blog, I’d be remiss not to include a sampling of what I eat in an average week, including some supplements I take. Here are a few staples, and I always choose organic options if possible:
  • Rice, beans and avocado
  • Lentil or black bean soup
  • Grapes, apples, papaya, oranges and other fresh fruit (be sure to wash fruits and vegetables well!)
  • Peanut butter on bananas
  • Whole grain cereal and plant milk
  • Sandwiches that include whole grain bread and Tofurky slices
  • Fresh or cooked greens and/or carrots
  • Mixed vegetables and tofu
  • Ground flax seeds (buy them in the bulk section and grind them in a coffee grinder if you have one).
  • Orange Juice
  • Rainbow Light Prenatal Vitamins
  • Doctor’s Best Vegetarian DHA
  • Nature’s Life Acidophilus Probiotic
  • Floravital Iron Supplement (a spoonful of black strap molasses daily is another great, cheap, plant-based way to get iron and potassium).
I could go on and on, but I’ll stop here for now. I hope this post serves its intended purpose to empower vegan parents and to show you that you can be happy, healthy, plant-based (and pregnant!) on a budget!]]>
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Game Day Tortilla Casserole http://plantbasedonabudget.com/recipe/game-day-tortilla-casserole/ http://plantbasedonabudget.com/recipe/game-day-tortilla-casserole/#respond Sun, 27 Aug 2017 15:18:48 +0000 http://plantbasedonabudget.com/?post_type=recipe&p=7988

I’m a big fan of potlucks especially on game day.  Not only because I love getting together with friends but I love getting creative with a new plant based dish.  This is the PERFECT potluck recipe.  It is a crowd pleaser that holds up well while sitting out on the buffet table.  I also like […]]]>

I'm a big fan of potlucks especially on game day.  Not only because I love getting together with friends but I love getting creative with a new plant based dish.  This is the PERFECT potluck recipe.  It is a crowd pleaser that holds up well while sitting out on the buffet table.  I also like making this dish on a Sunday for leftovers during the week.  I hope y'all enjoy. ]]>
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We’ve Got T-Shirts! http://plantbasedonabudget.com/t-shirts/ http://plantbasedonabudget.com/t-shirts/#comments Sat, 26 Aug 2017 04:22:24 +0000 http://plantbasedonabudget.com/?p=7985

We’ve teamed up with SFElV to bring you some merch! This is a fundraising effort to offset some of the costs of maintaining this site so that we can continue creating free videos, articles, and weekly recipes e-mailed right to you. Thank you for the support, and we hope you love our new gear! Check out […]]]>

We've teamed up with SFElV to bring you some merch! This is a fundraising effort to offset some of the costs of maintaining this site so that we can continue creating free videos, articles, and weekly recipes e-mailed right to you. Thank you for the support, and we hope you love our new gear! Check out some examples below. Get yours here.  ]]>
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Roasted Vegetable Couscous Bowl http://plantbasedonabudget.com/recipe/roasted-vegetable-couscous-bowl/ http://plantbasedonabudget.com/recipe/roasted-vegetable-couscous-bowl/#comments Sun, 20 Aug 2017 19:28:31 +0000 http://plantbasedonabudget.com/?post_type=recipe&p=7933

So long Rice, there is a new girl in town.  Her name is Couscous!  I fell in love with couscous when I first tried Moroccan food in the South of France.  The way this grain takes on the flavor of added spices is quite amazing. Plus couscous literally takes 5 minutes to cook!  This is […]]]>

So long Rice, there is a new girl in town.  Her name is Couscous!  I fell in love with couscous when I first tried Moroccan food in the South of France.  The way this grain takes on the flavor of added spices is quite amazing. Plus couscous literally takes 5 minutes to cook!  This is my take on a rice bowl but instead of rice, I use couscous as the base.  I also used squash we grew from our urban garden, which our puppy "helped" us harvest.  This is perfect for a weeknight meal if you are short on time.
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