Feeding Everyone at the Table

Planning meals when you are feeding people with a variety of dietary needs at the same table can be tricky. Hopefully I can help.

In June 2016 I started learning about plant based diets and the effects the meat industry has on the environment. After learning more about it, I decided that the best thing I could do for my health and the planet's health was to eat a mostly plant based diet. (I do not consider myself to be vegan) I do strive to be completely plant based but sometimes it just isn't possible for me. I didn't want to force my husband or to change his diet so I cook both, vegan and meat based meals. I thought it might be helpful to share five meal ideas to show how simple it can be to keep everyone at the table happy.

Meal 1

Spicy Vegetable Soup

what you'll need:

1 box vegetable stock

1 can pureed tomato

1/2 yellow onion, diced

2 large potatoes, diced

1 bag frozen mixed veg

2 cans spicy hot v8 veg juice

1/2 tsp dried basil

1 tsp chili powder

-mix all ingredients in large pot and cook for 1 hour. after cooking, Separate the soup into 2 pots. Add 1 can kidney beans to one pot for the vegans and add cooked ground beef to the other pot for the omnivores.

Meal 2

Stir Fry

what you'll need:

rice of your choice (we use steamed white rice)

vegetables of your choice (broccoli, zucchini, carrots, onions, bell peppers, etc.)

seasoning or sauce of your choice (we like soy sauce, chili garlic sauce, and sriracha)

-for the vegan option add pan fried tofu and for the omnivore use chicken. 

Meal 3
Tacos

This one is super simple! Use all your favorite toppings but have beef or chicken available for the meat eaters and plenty of beans for the non-meat eaters (black beans are my favorite).

Meal 4

Spaghetti

Make spaghetti how ever you normally do but instead of meat, make half of it with cooked lentils. Have cheese on the side for those who eat dairy and make garlic bread with olive oil or vegan butter. You could serve this with a side of green beans or steamed vegetables or try mixing sauteed veg into the pasta sauce.

Meal 5
Green Goddess Rice Bowl with Tahini Dressing

what you'll need:
cooked brown rice
2 cups kale, chopped
1 zucchini, diced
1 cup edamame, shelled
1/2 onion, diced
Dressing: This is a basic Tahini dressing from minimalistbaker.com. I like to add a little bit of soy sauce and siracha to this recipe.
-saute onion, kale, zucchini, and edamame. Grill chicken for the meat eaters and tofu for the vegans. Add rice, protein, and veg to a bowl and top with tahini dressing

4 Months Plant Based

On June 15, 2016 I decided to transition myself from an animal based diet to a (mostly) plant based diet. I had been dealing with some digestion issues and had already cut dairy out of my diet but it hadn't fixed all my issues. I did a lot of research and found that plant based diets supported healthier digestive systems, so I decided to make the change and see what happened.

Also, being a biology graduate, I am well aware of the environmental impacts caused by the meat industry and I believe that one of the best things we can do for our planet is to eat less meat. But I don't really want to get into that today.

When I told my husband that I wanted to start eating less meat, he thought I was crazy but was supportive (as long as I agreed not to make him do it). lol. I was a little concerned that cooking and eating plant based for every meal would be difficult, but I was pleasantly surprised to find that it was super easy for me. I love to cook, so I really enjoyed the challenge of finding and coming up with new recipes to try. With resources like hot for food blog, the edgy veg, and a couple cooks it was easy to find great recipes. To make the transition easier, I started out making more interesting veggie based meals like butternut squash tacos and Thai baked sweet potatoes. (even my meat eating husband loves these)

Now that it has been four months, I LOVE eating this way! I still eat meat when I go out if there isn't a good vegan option or when I eat at someone house but I don't cook meat for myself. My digestion issues are completely resolved, my skin is clearer, and I have more energy. I really don't think I will ever go back to eating a primarily meat based diet.

I also feel like I have a better relationship with food than I ever have. I don't crave sweets like I used to and when I do, I don't feel guilty after eating a cookie. I am excited to eat because I really love the food I'm eating and I feel like I'm doing something great for my body at every meal.

If you have ever considered a more plant based diet, I would strongly recommend that you try it! But be sure to do your research and make sure you know what foods to eat to ensure that you get all the nutrients you need to be healthy.

Follow my VEGAN pinterest board for inspiration!

If you have any questions please ask and I will do my best to answer!

DON'T SKIP BREAKFAST

To those who really know me, it is no secret that I LOVE breakfast! I go to bed thinking about breakfast. I wake up thinking about breakfast. I would never consider skipping breakfast!

Eating breakfast daily helps you to stay focused, which is great if you are in school! Skipping breakfast is known to correlate with overeating later in the day, weight gain, sedentary lifestyle, and lack of energy. So why do people skip breakfast? Everyday, I hear fellow college students say they don't have time for breakfast so they either skip it or they eat something like a sugary granola bar that isn't fueling their body or giving them sustained energy. This is what inspired me to share this post.

I know that eating healthy in college is difficult. It takes a little bit of extra work, that we may not necessarily have the energy or time for but it is SO important! How can you expect to focus on your school work if your stomach is growling and you're low on energy?

In hopes of helping some of you find a breakfast that works for you, I'm sharing two of my favorite, easy breakfasts!

These banana pancakes are my all time favorite breakfast. I could eat them almost everyday. Of the two recipes I'm sharing, this one does take the most effort but I think it only takes me about 15 minutes to make. It is packed full of protein to provide energy and keep you feeling full for several hours and more importantly, its delicious!

In a small bowl mix the egg, mashed banana, vanilla, and cinnamon.
Heat a skillet and make three evenly sized pancakes.
When cooked through, stack and smother in natural peanut butter.
*try adding berries for extra nutrients and flavor or a tablespoon of unsweetened coca powder for chocolate pancakes.
*for a VEGAN option, use one flax egg. (1 tbsp ground flax with 2.5 tbsp warm water and let it sit in the refrigerator for a couple minutes.)



I have shared overnight oats in the past but I have a new recipe for them that I have been loving. I got this idea from The Domestic Geek on YouTube. She made peanut butter and jelly yogurt cups for snakes and I thought it would be great mixed with oats for a filling and yummy breakfast. This is the perfect breakfast for days you know you won't have a lot of time in the morning because you prepare it the night before!

In a seal-able container,  combine oats, almond milk, yogurt, and peanut butter.
Top with jam or fruit preserves. 
Let sit in the refrigerator over night. 
*I use plain vegan yogurt and add vanilla extract to it.







If you made it to the end of this extremely long blog post, THANK YOU!