WFPB on a Budget

0 of 8 lessons complete (0%)
Exit Course

DIY WFPB-GF Essentials

You don’t have access to this lesson

Please register or sign in to access the course content.

DIY WFPB-GF ESSENTIALS – BREAD, MILK, SNACKS & MORE

 

Strategy 1: DIY Plant-Based Milk (5 minutes)

“Why pay $4 for a carton of oat milk when you can make it for 30 cents?”

 

👉 Oat Milk Recipe (Cheapest & Easiest Option)

✅ Ingredients:

  • ½ cup rolled oats

  • 3 cups water

  • 1 date (optional, for sweetness)

  • ½ tsp vanilla extract (optional)

 

👉 Instructions:

  1. Blend oats & water for 30 seconds.

  2. Strain using a nut milk bag or fine mesh strainer.

  3. Store in fridge for up to 5 days.

 

✅ Cost Comparison:

  • Store-Bought Oat Milk: $4 per liter

  • Homemade Oat Milk: $0.50 per liter

 

💡 Bonus: Try almond milk, hemp milk, or sunflower seed milk for variety!

 

Strategy 2: Quick & Affordable WFPB-GF Snacks (5 minutes)

 

“Most gluten-free snacks are overpriced—let’s make better versions at home!”

👉 DIY Energy Bites
✅ Ingredients:

  • 1 cup rolled oats

  • ½ cup peanut butter or sunflower seed butter

  • ¼ cup ground flaxseed

  • ¼ cup maple syrup or mashed banana

  • 1 tsp cinnamon

 

👉 Instructions:

  1. Mix all ingredients in a bowl.

  2. Roll into small balls.

  3. Refrigerate for 30 minutes and enjoy!

 

✅ Cost Comparison:

  • Store-Bought Energy Bars: $2 per bar

  • Homemade Energy Bites: $0.50 per serving

 

💡 Tip: Store in the freezer for up to a month for a grab-and-go snack!

 

Strategy 3: Homemade WFPB-GF Condiments (5 minutes)

“Sauces and dressings make everything taste better—let’s make them healthier and cheaper!”

 

👉 Tahini Dressing (Perfect for salads & grain bowls)

✅ Ingredients:

  • ¼ cup tahini

  • 2 tbsp lemon juice

  • 2 tbsp water

  • 1 tsp garlic powder

  • ½ tsp salt

 

👉 Instructions:

  1. Whisk all ingredients together.

  2. Store in a jar in the fridge for up to a week.

 

✅ Cost Comparison:

  • Store-Bought Dressing: $5 per bottle

  • Homemade Dressing: $1 per batch

 

💡 Other Easy Condiments to Make:

  • Hummus (chickpeas + tahini + lemon juice)

  • Pesto (basil + sunflower seeds + garlic)

 

Final Takeaway & Homework 

 

✅ Recap:

 

  • Homemade bread, plant-based milk, snacks, and condiments are cheaper & healthier.

  • You can save 50-70% by making essentials at home.

  • DIY cooking helps you avoid processed ingredients while sticking to a budget.

 

🎯 Homework:

 

  1. Make one DIY staple (bread, milk, snack, or dressing) and share your experience.

  2. Track the cost savings—how much did you save compared to store-bought?

  3. Join the discussion: Share a photo of your homemade WFPB-GF creation!

 

WORKBOOK: MODULE 4 – DIY WFPB-GF Essentials

 

1. Which DIY Staple Will You Make This Week?

  • Bread

  • Plant-Based Milk

  • Snack

  • Dressing/Condiment

 

2. Write Down the Ingredients You Need to Buy:

 

3. Cost Comparison Worksheet:

Product Store-Bought Cost Homemade Cost Savings
Bread _______ _______ _______
Oat Milk _______ _______ _______
Energy Bars _______ _______ _______
Dressing _______ _______ _______

 

🎯 Reflection: What DIY staple was the easiest to make?