Plant based but not processed recipes

[Anonymous]

I’d like to move toward a more plant based menu for our family, which includes a rather picky 7 year old, a 4 year old who eats pretty normally, and me, with various digestive issues (most notably for these purposes that bean and bean products -I’m looking at you tofu - give me really painful gas, even with gasX).

I feel kind of lost on where to start. I work full time and I don’t have a ton of time for meal prep. A lot of the “easy” meatless recipes I see call for highly processed meat replacements, or vegan “cheese” which I want to avoid. We do eat meat regularly but we don’t eat a ton of processed food and I’d rather not trade one for the other.

The kids will eat just about any kind of fruit but veggies are limited. I offer veggies regularly but don’t force it. They occasionally try what I offer, but they’re a long way from veggie wraps with humus.

Can anyone recommend any recipes or cookbooks for getting started on a plant based diet with limited beans and processed foods?

[Anonymous]

Try a vegetarian FODMAP diet book. FODMAPs are substances that irritate some people’s digestive system (present in many types of beans).

[Anonymous]

I make vegan mac and cheese at home. Pretty simple and yummy. My kids refuse to eat dairy based cheddar after eating this homemade vegan cheese. Recipe:
http://www.veggieonapenny.com/vegan-cheese/

On busy evenings, I make broiled vegetables with mashed avocado (guacamole homemade) on the side. You can broil whatever veggies your kids will eat happily. I do brussels sprouts cut into halves, broccoli, small red potatoes cut into halves, tofu cubes, red bell peppers cut into strips. Sometimes even corn on the cob. Drizzle olive oil and broil in the oven until they looked grilled and cooked. Takes about 15 min of broiling time.


Vegan fried rice:
Cook rice separately and spread in a dish to cool down. Add salt while cooking the rice.
Saute minced garlic, onions, carrots, green beans and green peppers on high heat. Once half cooked, add rice and drizzle soy sauce, black pepper powder and red chilly flakes. Keep the heat high, stir and make sure the rice and veggies have been mixed well, making sure you dont break the rice.

[Anonymous]

Look at Bittman’s Everything Vegetarian cookbook. Yes, there’s tofu and the like, but it offers so many variations for a lot of recipes. It’s such a practical place to start, well written, and easy to use.

Tofu is usually well tolerated, but there are other options for protein. Seitan is great if you’re not freaked out about gluten.

You can also look to “ethnic” foods that are plant based, which includes a lot of Indian, Asian, and South American foods. Jaffrey’s “World Vegetarian” is a great basic resource for a wide array of delicious things!

[Anonymous]

Thanks for the ideas!

[Anonymous]

Lifelong vegetarian here. You may want to make sure your kids eat beans and lentils regularly - a lot of people can’t digest them easily because they didn’t grow up eating them, and thereafter can’t integrate them into their diet easily as adults.
Sprouting beans is another way you can make them less gas-inducing.

Check out Heidi Swanson’s books & blog, she has lots of good vegetarian recipes. Vegan Richa and the Korean Vegan are some good vegan blogs to follow.

[Anonymous]

https://minimalistbaker.com/

https://www.loveandlemons.com/

https://cookieandkate.com/

https://ohsheglows.com/

https://smittenkitchen.com/

[Anonymous]

https://www.pickuplimes.com/

[Anonymous]

I haven't made a lot of her recipes, but the Jazzy Vegetarian might have some kid friendly options.
https://jazzyvegetarian.com/

[Anonymous]

I am also vegetarian that does not eat the fake cheeses and meats. I do enjoy tofu and edamame though.

Another good site is
Rainbow Plant Life (website)

Also, Quinoa! Mediterranean Quinoa Salad

Now is a great time to try the summer veggies! Hit the farmers markets!
Spiralize zucchini with tomato sauce or an avocado cream sauce..YUM

Kohlrabi with apple slaw (eating that right now..took 10 minutes to prepare)

I agree with trying more "ethnic" meals. Indian is my go to (I love lentils)

[Anonymous]

Alisa in Alaska
http://alisainalaska.blogspot.com/2011/03/best-vegan-mac-and-cheese.html?m=1

Isa Chandra Moskowitz
books / website

Indian recipe sites / YouTubers (substitute butter, tofu for paneer)

[Anonymous]

Swap tofu for meat in frying pan recipes.

Nutritional Yeast for cheesiness flavor.

[Anonymous]

Anonymous wrote:Look at Bittman’s Everything Vegetarian cookbook. Yes, there’s tofu and the like, but it offers so many variations for a lot of recipes. It’s such a practical place to start, well written, and easy to use.

Tofu is usually well tolerated, but there are other options for protein. Seitan is great if you’re not freaked out about gluten.

You can also look to “ethnic” foods that are plant based, which includes a lot of Indian, Asian, and South American foods. Jaffrey’s “World Vegetarian” is a great basic resource for a wide array of delicious things!

This is the best advice. Highly processed foods tend to show up when we are trying to make non-vegan recipes vegan. It’s much easier to just adopt “naturally” vegan foods into your repertoire.