You've made the decision. You are ready to level up your family's diet. You've read the literature. You know that a Whole Food Plant Based pattern is the healthiest diet on the planet. Now what? Here's some ideas I adapted from one of my favorite resources, Plant Powered Families. Dreena Burton is an amazing chef, author and educator. Check out her tips.
1) Think about what your family already likes – what are their favorite meals? Can you tweak to cut out meat/dairy? Look for Whole Food Plant Based versions of family favorites. Pinterest and Food Bloggers are your friends! - Brand New Vegan Blog – tons of oil free, comfort food recipes. So many awesome websites to visit. See my old newsletters with resource recommendations.
2) Keep it simple and be flexible! Don’t expect to be a gourmet cook right away. Don’t use strange ingredients – now is not the time to experiment. Kids don’t like brown rice? Use white or try a rice blend. Ease them into it.
3) Involve your kids in meal prep/cooking – they more likely to eat food they help make.
- Younger children: can wash veggies, rinse beans/lentils, pour ingredients into a pot or pan, push buttons on slow cooker or Instant Pot
- Older children: can peel veggies, measure ingredients, microwave/defrost, work a can opener
- Teens can work the stove/oven – teach them how to water/broth sauté, chop veggies, and operate Instant Pot or Rice cooker
4) Find a handful of recipes that everyone loves and repeat weekly – occasionally rotate in 1-2 new meals. Don’t try to reinvent the wheel – especially if you have a busy family schedule. Most people usually stick to 5-7 meals that they eat regularly – no need to have exotic or extravagant meals planned every night!
5) Have a back up plan! We have all had epic fails in the kitchen. Be prepared with a tried and true meal on standby the nights you try your hand at something new and blow it. Don’t worry, this will happen – but not as much as time goes on.
6) Evaluate your pantry/freezer/fridge – what needs to be used up before going bad or expiring? What do you have an abundance of? What is on sale – check flyers/ads at grocery store and build menu from there.
7) Batch cook – double recipes that freeze well so that you have a quick meal on hand for those epic fail nights.
8) Educate yourself! Never stop learning. Read blogs, join FaceBook groups, check out plant based cookbooks from the library. Read this newsletter every week! Join the Forks Over Knives cooking class. Practice, practice, practice! Immerse yourself in the lifestyle.
9) Be patient – your children’s (or family’s) taste may take time to adjust. Especially if you are going from highly processed foods to WFPB. Potatoes help “reset” the palate. You can batch cook a whole bag and keep them on hand in the fridge.
10) Have fun! Be excited about your new lifestyle. Praise your children/family for trying new things. Your enthusiasm will be contagious.
