need vegan nutritional help. nursing and pregnant - Mothering Forums
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#1 of 20 Old 09-11-2005, 02:53 AM - Thread Starter
 
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hello...
ive been a happy and healthy(for the most part) vegan for 4 years-ish consecutively.
i have not given nutrition much though, my favourite foods are the healthy nutritious ones for the most part.
im nursing my almost two year old and im 3 months pregnant.
i dont think she would wean and i dont really want her to.
this past month im feeling just drained and hungry constantly, im getting dizzy alot. its getting worse this week.
i ordered some prenatals im hoping ill feel better after taking them...
does anyone have ideas on what i can do right now to feel better?
im eating as much as i can with the nausea, im not really eating junk, im wondering if i need to eat more of something in particular.
i know next to nothing about nutrition sadly so i thought id ask you guys.

oh come to think of it this also happened to me when i was 13 i think(and again right after i had my daughter)... but it was worse and i kept passing out, i was better if i drank juice or got some high sugar into me... from my symptoms they thought i was hypoglycemic but tests came back negative so they tried to tell me it was normal for teenage girls to pass out :
it was suggested again so i got tested and again nothing.
im really hoping its nutrition, im out of ideas.

Mother to Sandrel(oct 2003) and Liesl(mar 2006) and someone new coming February 2013

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#2 of 20 Old 09-11-2005, 10:25 AM
 
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I have a book called Pregnancy, Children and the Vegan Diet, by Dr. Michael Klaper. You can buy it on Amazon.com, and our local health food store carries it, too. It is really really helpful and encouraging. It is written in a way that it good for busy mamas, because you can pick it up and read a section and put it down again having read a lot of info in a short time.
I would recommend definitely taking those prenatals, as well as some omega supplements and b vitamins. Munch on some seaweed, too, and garlic. When I was preggers with my first I could not get enough of these spicy tamari nori strips they sold at the co-op where I lived at the time.
You need the omegas and other good fats (avocado, chocolate, etc.) for the baby's brain. They will also make you feel better. You might want to look into sources of omegas other than flax seed oil, because I think it can be a uterine stimulant. You could ask a midwife- maybe try posting this in pregnancy forum.

so many roads to ease my soul...

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#3 of 20 Old 09-11-2005, 10:59 AM
 
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also contact pcrm (www.pcrm.org.. i think) physicians committee for responsible medicine. they helped me out a lot when i first became pregnant. i have felt super healthy the whole time but i wanted to make sure i was doing everything right. better safe than sorry. i have a book called 'your vegetarian pregnancy'. it leans more towards veggies than vegans but still a good reference. also check out erin's website: vegfamily.com for great help and wonderful vegans to support you along the way!! keep us updated!
<3,
nicole
p.s. watch out for the negative posters that i am sure will post under this thread telling you to just eat meat again.grrrrrrrrrrrrr.

Waldorf mama to Autumn DD 9/05 and my Spring DD 4/08 Winter baby due 2/11
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#4 of 20 Old 09-11-2005, 11:32 AM - Thread Starter
 
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ah thank you both for recommendations. its going to be hard to find avacados this fall/winter. thats good to know about flaxseed oil. wow...
and i was just the picture of health during my first pregnancy. i just glowed healthy. one of my mothers friends was worried about me and kept trying to have my mom make me eat some meat and dairy lol once she met me she started going vegetarian, she said i looked so healthy she wanted to try it so im sure this is due to being pregnant and nursing while being almost completely nutritionally ignorant. im thinking i need more calories because i ate like everything in the cupboards and i feel soooooo good!
do you know if olive oil is a good way to get extra calories? my junk food is potatoes sauteed in olive oil im trying to eat more yukon gold than russet but theyre so tiny and expensive. bah.

Quote:
Originally Posted by counterGOPI
p.s. watch out for the negative posters that i am sure will post under this thread telling you to just eat meat again.grrrrrrrrrrrrr.
well lets just disuade them now. i think id probably die if i ate meat, well not really but ugh. i havent eaten meat since i was 3 and i hated the taste/feel of it then besides. i had nothing to eat once(stranded out in the middle of a desert in new mexico at a pow wow.) i ate mutton stew in a frybread. it felt so good to eat finally despite all the gagging. i could not keep it down. i puked up the whole thing and couldnt stop puking for like an hour... i ended up dry heaving and almost passing out. i was sick and gross feeling for weeks after. no thank you! and mutton is supposed to be one of my traditional foods as a navajo! if you want to eat animals thats your choice but im trying to be healthy. eating 'non-food' items isnt going to help me at all!
and dairy! as a native american its not advisable. im not even going to go into gross stories here ugh...use your imagination.
and goats milk... well im not going to suckle off of you, im not going to suckle off a goat. :LOL

Mother to Sandrel(oct 2003) and Liesl(mar 2006) and someone new coming February 2013

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#5 of 20 Old 09-11-2005, 11:59 AM
 
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Quote:
Originally Posted by poxybat
and goats milk... well im not going to suckle off of you, im not going to suckle off a goat. :LOL
:LOL you made me laugh outloud with that!! i dont have muc htime now but im going to try and find more info for you as soon as i can. im trying to get my house in some kind of order before my baby arrives(we just moved here). craziness!!!
<3,
nicole

Waldorf mama to Autumn DD 9/05 and my Spring DD 4/08 Winter baby due 2/11
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#6 of 20 Old 09-11-2005, 12:54 PM
 
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Quote:
Originally Posted by counterGOPI
p.s. watch out for the negative posters that i am sure will post under this thread telling you to just eat meat again.grrrrrrrrrrrrr.
Okay, not veg*n, so I wasn't going to post here, but nicole, I've NEVER seen this happen on Mothering . . . maybe I'm just missing it, but I float through veggie threads from time to time (we do eat a lot of veg*n food, believe it or not, so I like recipe ideas, plus I believe in keeping my brain active by considering all sides and reading about different POV), and the only time I've ever seen someone advise someone to eat meat has been on a non-veg*n thread or a "help me decide whether to eat veg*n" thread.
Anyway, to the OP (and yes, I'll keep my answer vegan - sheesh) - nutritional yeast can be very helpful as well as coconut oil. I started taking both this pregnancy. As a general rule, I'm really not a fan of supplements, but if you feel you need iron, Floradix is a good food-derived source. Of course, as always, eat loads and loads of greens - during pregnancy many philosophies advise to always eat veggies steamed as opposed to raw for easier digestion, and with added coconut oil (for easier digestion, fats for you and baby's brain, and anti-viral anti-fungal properties) and sea salt (for the minerals). Or, if you do have salad, make sure you're using an oil and vinegar dressing - or at least something with oil for easier digestion. Another really good idea is to soak or sprout your grains for easier digestion - I find that if I start to feel really tired it's because I'm overdoing the unfermented grains. So for breads eat sprouted or true sourdough, and for other purposes you can soak things like your oatmeal or flour for quickbreads etc in plain water or in water with something acidic like vinegar or lemon juice (iirc, it takes about 7 hours to get rid of phytates and other mineral blockers in grains). That reminds me, apple cider vinegar is another good dietary addition to help with digestion - especially if you increase the fats in your diet by way of adding coconut oil and avocados and such. A good raw vegan cookbook should have all the sprouting instructions and times to soak your flours too.
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#7 of 20 Old 09-11-2005, 01:47 PM
 
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It sounds to me like you need to be eating regular high protein meals and snacks - about every 2 to 3 hours. Also be sure to get some good fat. A good rule is to make every meal and snack contain protein, fat, and complex carb - for example: Beans, rice, and avocado; toast and almond butter, carrots and hummus, trail mix, etc. You have to be sure to eat before you get shaky and dizzy. You might also want to check for anemia.

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#8 of 20 Old 09-11-2005, 01:54 PM
 
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As for nutritional supplements, ITA with HerthElde's suggestions. I would also suggest getting a DHA algae-derived supplement pronto. You can google for good ones, I think Pangea might sell one. Up your vitamin B12, as nursing and pregnancy have probably decreased your stores, and use an actual supplement not relying only on nutritional yeast. Because you are pregnant, I recommend consulting with a ND, doctor, or RD who understands veg*n diets. They may be able to run some nutritional profiles or do a hair mineral analysis to see where you may be deficient, possibly amino acids or certain minerals hard-to-get on a vegan diet like zinc. Check out VeganOutreach's Health pages http://veganhealth.org/ and VeganMD http://www.veganmd.org for great nutritional info and how you can bullet-proof your diet.

Best of luck to you on your quest for health, and blessings to you and your babes. Ginger is good for nausea so you can try that in tea form.
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#9 of 20 Old 09-11-2005, 02:55 PM
 
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Wait a minute, wait a minute, anamama -- chocolate? Good fat? Please, do tell more!

I agree with cathe, I ate *constantly* while nursing & pg. Even running errands was difficult; I don't like doing a lot of short trips, but if we were out for more than an hour, I started to crash, and the rest of the day was a write-off.

And definately, look at soaking everything, it makes a big difference. My "fancy" grocery store sells Ezekiel bread (sprouted grain bread) in their organic freezer section, as well as sprouted tortillas. Also, I'm not sure if you eat much cornmeal, but it needs to be treated differently, with lime. I don't know the details on this, though. Come to think of it, though, I have seen lime on the ingredient list on corn flour (it was just corn and lime).

Fermenting veggies and fruit might help, too. You can check out Wild Fermentation. It is really easy. I'm just starting out; I've made saurkraut and pickles, but the saurkraut is the only thing that has finished so far (the pickles have another week). The method I'm using for saurkraut is this: Chop (or grate) a head of cabbage; add 4 tsp sea salt; mix; let sit for 1 hour. Wash well or sterilize a 1 qt wide mouth mason jar. Pack the cabbage in. I put the jar in the bowl of cabbage, and pack it down with a wooden spoon and I also use a 1 pt jelly jar to pack it in. You can fit one head into a jar, you have to pack and pack after each handful of cabbage. Make sure the brine comes up over the cabbage, and leave about an inch at the top of the jar. Wipe the rim, and put a clean lid and ring on. Mark the date on it, and store it on a warm shelf in a tray (in case something goes wrong and it leaks) for two to three weeks. You can then use it, or keep it in a cool, dark storage place indefinately (or so the recipe says! I have a friend who kept hers in the warm cupboard for a year, not sure if she wanted to try to eat it, and it was good when she opened it). It may fizz when you open it, and the lid will likely be pushed out from the fermentation gas. Enjoy! I like it on salad.

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#10 of 20 Old 09-11-2005, 03:40 PM
 
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I second the coconut milk/coconut oil idea. (You could use it in a smoothie with avocado, a banana, and whatever else you like and really get a lot of bang for your buck).

What about eating a lightly salted, high protein grain (something like quinoa) as a snack. Because it's mild, it might avoid triggering the nausea, but still give you a nice dose of protein/carbs.
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#11 of 20 Old 09-11-2005, 04:01 PM
 
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Quinoa is great in the early stages of pregnancy and millet too - both high protein and mineral, bland, etc. You could sprinkle some ground seeds or gomashio for extra protein and essential fatty acids too.

Cathe Olson, author The Vegetarian Mother's Cookbook, Simply Natural Baby Food, and LIck It! Creamy Dreamy Vegan Ice Creams Your Mouth Will Love.  
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#12 of 20 Old 09-11-2005, 04:05 PM
 
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I just thought of something else too - you probably don't feel like doing much cooking at this point but I warm, substantial meal or snack will make you feel good - you could make a big pot of soup (or as your partner). Then you could just heat up a bowl whenever you need to. Good soups would be - vegetable (add beans for protein), minestrone, split pea, lentil, squash and white bean, black bean etc. I have lots of easy soup recipes if you want some.

Cathe Olson, author The Vegetarian Mother's Cookbook, Simply Natural Baby Food, and LIck It! Creamy Dreamy Vegan Ice Creams Your Mouth Will Love.  
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#13 of 20 Old 09-11-2005, 04:15 PM
 
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For me, protien and fat were essential first thing in the morning. If I could get those in immediately (like before I brushed my teeth,which I usually cannot put anything in my mouth before my toothbrush) I would feel better.

My suggestion is a chocolate peanut butter smoothie with coconut milk. I use carob and chocolate powder combined but you could do just the carob.

1 frozen banana
1 cup coconut milk
2 generous tbsp peanut butter (maranatha organic is my fav)
2 tbsp carob or chocolate powder or both.

Blend these together and YUM!!!! (you can try to hide greens in there ala Cathe's suggestion but i think my pregnant tastebuds would have picked up on them) You can thin this out with almond milk or your reg milk substitute.
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#14 of 20 Old 09-11-2005, 04:32 PM - Thread Starter
 
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wow. i knew this was the right place to come for info
im so positive im *not* iron deficient id bet money. im a spinach addict too.
everytime i get iron tested they always say 'wow thats great'

i usually love seaweed but the thought of it right now is making me icky.
if we had a blender im sure i could make a power smoothie. maybe we should invest in one. oh wow that made me hungry!
ive been craving pickles like mad, and lemons. apple cider vinegar sounds so good, im odd i love drinking apple cider vinegar.

when i tried quinoa it totally grossed me out i thought it smelled like fish. i couldnt eat it. i really wanted to like it too.
what does coconut milk have in it? i love that stuff, odd because i hate coconut.
i like absentmindedly chewing sesame seeds. i dont know if that counts as snacking on protein or not.

**I agree with cathe, I ate *constantly* while nursing & pg. Even running errands was difficult; I don't like doing a lot of short trips, but if we were out for more than an hour, I started to crash, and the rest of the day was a write-off.**
i think this is exactly whats happening. im just going to have to cook constantly i guess. ugh... or cook all at once... i dread the dishes.
we dont have a microwave and we dont really have fast convenince type foods. well except like canned corn.
ive got two good ideas though white bean bruchetta and veggie enchiladas... when i make those i cant help but eat it constantly hehehe
i love ezekiel bread, sprouted anything really but i was under the impression that i cant eat sprouts while pregnant because of lysteria concerns.

id love to do a profile with a nutritionalist but that sounds expensive...i guess i can look one up and ask.
and oddly enough ginger is grossing me out. as soon as the nausea hit i started with the ginger and it made it worse. what seems to work is supersour. supersour things have been life savers both times now.

what kinds of oils should i be eating? im a big olive oil snob i hear.

beans, avacados and rice sounds so good now...
oooh its been almost an hour i better start cooking!

Mother to Sandrel(oct 2003) and Liesl(mar 2006) and someone new coming February 2013

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#15 of 20 Old 09-11-2005, 04:44 PM
 
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You CAN eat sprouted grains in cooked products, they are actually better for you. The cooking kills the bacteria. So bring on the breads. You just dont want mung bean sprouts on your salad.
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#16 of 20 Old 09-11-2005, 04:45 PM - Thread Starter
 
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Quote:
Originally Posted by cathe
I just thought of something else too - you probably don't feel like doing much cooking at this point but I warm, substantial meal or snack will make you feel good - you could make a big pot of soup (or as your partner). Then you could just heat up a bowl whenever you need to. Good soups would be - vegetable (add beans for protein), minestrone, split pea, lentil, squash and white bean, black bean etc. I have lots of easy soup recipes if you want some.
i just realized youre that lady whos book i was going to buy(im still trying to convince dp to pay that much for one book. i swear that man is so tight with money he squeaks.)
and my goodness, yes!, the last thing i want to do right now is cook :LOL im wanting to go to sleep right now. trying to negotiate a nap with the little one.

a big pot of soup is a wonderful idea. any recipes would be greatly appreciated.

ive got alot of millet oats barley and wheat germ ive been randomly throwing into random dishes wherever i think they might be able to hide.
im pretty much on my own foodwise as my partner works constantly and will only put forward money for a pizza if pressed.
mmmm squash

**Blend these together and YUM!!!! (you can try to hide greens in there ala Cathe's suggestion but i think my pregnant tastebuds would have picked up on them) You can thin this out with almond milk or your reg milk substitute.**
my tastebuds love greens in everything so i may try that.
do you think cashew butter might work?
i think im sensitive to peanuts, everytime i eat them i break out in hives, get all watery eyed, phleghmy and whatnot.

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#17 of 20 Old 09-11-2005, 07:30 PM
 
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Here are some recipes for you:

High-Protein Porridge
This cereal is a good source of minerals and B vitamins, as well as protein.

1/3 cup quinoa
1/3 cup millet
1/3 cup amaranth
5 cups water
Pinch sea salt
1/4 cup flax or sesame seeds, ground
1 teaspoon ground cinnamon or cardamom (optional)

Rinse quinoa. Place grains, water, and sea salt in heavy-bottomed pot. Bring to a boil over high heat. Reduce heat and simmer uncovered 25 to 30 minutes, stirring occasionally to prevent cereal from sticking to bottom of pan. Stir in ground seeds and spices.

Makes 4 servings

Tofu and Udon Noodles with Sesame-Peanut Dressing

1 (11-ounce) package udon noodles
1 pound firm tofu, cut into 1/2-inch cubes
3/4 cups thinly sliced green onions (4 to 6)
1 cup frozen peas (optional)
1/4 cup minced fresh cilantro
2 tablespoons toasted sesame oil
3 tablespoons toasted sesame seeds

Sesame-Peanut Dressing:
2 cloves garlic
2 tablespoons minced fresh ginger
2 tablespoons toasted sesame oil or peanut oil
2 tablespoons soy sauce
3 tablespoons brown rice vinegar
1/4 cup peanut butter
3 tablespoons tahini
1 tablespoon honey, brown rice syrup, or agave nectar
Pinch red pepper flakes
1/3 cup boiling water

Cook noodles in boiling water 4 to 6 minutes, or until tender but not mushy. Drain, rinse with cold water, and drain again. Immediately toss noodles with tofu, green onions, frozen peas, cilantro, and oil. Place dressing ingredients in blender and puree until smooth. Pour over noodle mixture. Sprinkle on sesame seeds. Toss gently until noodles are coated with sauce. Chill at least 1 hour before serving.

Makes 8 to 10 servings

Chunky Vegetable Soup
Don’t worry if you don’t have every vegetable listed; this soup recipe is very flexible. Use whatever you have on hand. Frozen vegetables are okay too.

1 onion, diced
2 stalks celery, thinly sliced
2 carrots, thinly sliced
2 teaspoons olive oil
8 cups water or vegetable stock
2 cloves garlic, minced
1 sweet potato or rutabaga, diced
1 white potato, diced
1 cup green beans, cut into bite-size pieces
1/4 cup arame, hiziki, or wakame, crushed or 1 tablespoon Sea Veg Mix (page xxx)
1/2 cup fresh or frozen peas
1 cup chopped cabbage, kale, collards, or other green
1 tablespoon fresh or 1 teaspoon dried herbs (thyme, rosemary, tarragon, savory, etc.)
1 tablespoon nutritional yeast flakes
1 tablespoon miso
1/2 cup minced fresh parsley
Sea salt and black pepper to taste

Place onion, celery, carrots, and oil in large soup pot. Sauté 5 to 10 minutes over medium heat until onions are soft. Add water or stock, garlic, potatoes, beans, and sea vegetables. Bring to boil. Cover and simmer 20 to 30 minutes until potatoes are tender. Add remaining ingredients except miso, parsley, and seasonings. Simmer 10 minutes until vegetables are tender. Remove from heat. Stir in miso and parsley. Season with sea salt and black pepper.

Makes 6 to 8 servings

Variations

Chunky Vegetable Soup with Tomatoes: Add 2 cups or 1 (15-ounce) can diced tomatoes with peas and greens.

Chunky Vegetable Soup with Protein: Add 2 cups tofu, tempeh, seitan, or cooked beans with peas and greens.

Miso-Noodle Soup
This is a soothing soup that is great for upset stomachs or jangled nerves. I especially like it with brown rice pasta.

5 1/2 cups water
2 tablespoons chopped wakame or 1 tablespoon Sea Veg Mix (page xxx)
1 carrot, thinly sliced
1 clove garlic, minced
3 green onions, thinly sliced
1 cup chopped kale, cabbage, watercress, or other green
1/2 cup snow or snap peas
1/2 cup small uncooked pasta noodles
8 ounces tofu, diced
2 tablespoons miso
Soy sauce to taste

Place water and sea vegetable in medium-size pan. Cover and bring to a boil over high heat. Add remaining ingredients and simmer uncovered 10 minutes, or until pasta is just cooked. Remove from heat, stir in miso. Season with soy sauce if desired.

Makes 6 servings

Thai Pumpkin-Coconut Soup
This tasty soup is so easy you’ll want to make it often.

2 cups or 1 (15-ounce) can pureed, cooked pumpkin
1 (14-ounce) can light coconut milk
2 cups vegetable stock
1 tablespoon miso
1/8 to 1/4 teaspoon red curry paste, or to taste
1/4 teaspoon sea salt or to taste
3 tablespoons chopped fresh cilantro

Place pumpkin, coconut milk, and stock in pan. Warm over medium heat until just about to boil. Remove from heat. Mix in miso, curry paste, and sea salt. Sprinkle cilantro over top.

Makes 4 to 6 servings

“Cream” of Broccoli Soup

1/2 onion, chopped
1 clove garlic
1 stalk celery, sliced
1 large carrot, sliced
3 cups coarsely chopped broccoli
3 cups water
1/2 cup raw cashews
1 tablespoon arrowroot
1/2 teaspoon sea salt or to taste
1 tablespoon miso
1/4 teaspoon black pepper
1 teaspoon dried basil

Place onion, garlic, celery, carrot, broccoli, and water in soup pot. Cover and bring to a boil. Reduce heat to medium-low and simmer 15 to 20 minutes, or until vegetables are tender. Remove 8 to 10 small broccoli florets and set aside.
Place cashews in blender. Grind to powder. Add remaining ingredients to blender along with half of the cooked vegetable/water mixture. Puree until smooth and pour into a pot. Puree remaining vegetables and water, and add it to soup in the pot. Stir in reserved florets. Reheat if necessary but do not boil because it will destroy the beneficial enzymes in the miso.

Makes 4 to 6 servings

Squash and White Bean Soup
This simple soup is packed full of vitamins, minerals, and protein. The squash doesn’t need to be chopped evenly because the soup will be pureed.

1 small onion, peeled and chopped
2 teaspoons olive oil
2 cloves garlic, chopped
4 cups water or vegetable stock
1 butternut, kabucha, or hubbard squash, peeled and cut into cubes (about 7 cups)
1 tablespoon minced fresh ginger or 1/2 teaspoon powdered ginger
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 1/2 tablespoons miso
1 tablespoon tahini
2 cups cooked white beans
1/2 cup minced fresh parsley or watercress
Sea salt and black pepper to taste

In large soup pot over medium-low heat, add onion and oil. Stir gently to spread and then cook about 15 minutes without stirring until onions are brown and caramelized. Stir in garlic. Add water or stock and squash. Cover and bring to boil over high heat. Lower heat and simmer 30 minutes until squash is tender. Puree squash mixture in blender or food processor with spices, miso, and tahini. Add water if soup is too thick. Return to pot and stir in beans and parsley or watercress over low heat. Season with sea salt and black pepper. Garnish with roasted pumpkin or squash seeds if desired.

Makes 6 servings

Ginger-Lentil Soup
Lentils are a good source of iron and the kale or cabbage supplies vitamin C to aid absorption. Ginger and kombu make the lentils more digestible. Don’t worry if you can’t finish the whole pot in one meal; this soup tastes even better the second (or third) day.

1 cup lentils
1/2 cup brown rice
1 strip kombu (optional)
1 bay leaf
8 cups water
1 onion, minced (optional)
2 cloves garlic, minced
2 stalks celery, diced
2 carrots, diced
1 cup fresh or frozen corn kernels
1 1/2 cups chopped kale or green cabbage
1/4 cup minced parsley
2 tablespoons ginger juice (page xxx) or 1 teaspoon powdered ginger
1 tablespoon soy sauce
1 tablespoon miso

Place lentils, rice, kombu, bay leaf, and water in large soup pot. Cover and bring to a boil while chopping vegetables. Reduce heat to low and simmer 10 minutes. Add onion, garlic, celery, and carrots and continue to simmer (covered) for 30 to 45 minutes, or until lentils are tender. Stir in remaining ingredients and heat 5 to 10 minutes. Do not boil as this will destroy the beneficial enzymes in the miso.

Makes 8 servings

Herbed Split Pea Soup
This soup is very easy to make. Not much chopping is involved and it is ready in an hour. I love this in the spring when my garden is full of fresh herbs. You can use water instead of stock if you like but the soup won’t be as flavorful.

4 cups vegetable stock
2 cups water
1 cup green split peas
1 cup long-grain brown rice
1 bay leaf
1/2 strip kombu or wakame (optional)
2 carrots, diced
1/2 cup minced kale, chard, spinach or other leafy green
1 tablespoon fresh thyme
1 tablespoon minced fresh basil
1 tablespoon minced fresh sage
2 tablespoons chopped chives
2 tablespoons minced fresh parsley
2 tablespoons miso dissolved in 2 tablespoons water
Sea salt and black pepper to taste

Put stock, water, split peas, rice, bay leaf, and kombu or wakame in heavy pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer 40 minutes. Add carrots. Cover and simmer 15 minutes, or until carrots are tender. Remove from heat. Remove and discard bay leaf. Stir in remaining ingredients.

Makes 6 servings

Tortilla Soup
This hearty, delicious soup is a favorite with my family and friends. Although the ingredient list looks long, this is really a quick soup to make if you have cooked or canned beans on hand. Since my children don’t like spicy foods, I leave the Tabasco sauce out of the soup and put the bottle on the table so each person can spice his or her soup.

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
2 cups cooked pinto beans
2 cups cooked white beans
2 cups cooked black beans
4 1/2 cups water
2 cups or 1 (15-ounce) can diced tomatoes
1 tablespoon Sea Veg Mix (page xxx) (optional)
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon chili powder
1 tablespoon miso
1 tablespoon tahini
2 teaspoons nutritional yeast flakes (optional)
1/2 teaspoon Tabasco sauce or to taste
Sea salt, if necessary
Tortilla chips

Optional Toppings:
Minced fresh cilantro
Sliced black olives
Shredded Jack cheese

Heat oil in large soup pot over medium-low heat. Add onion and cook 10 minutes without stirring so they brown. Stir in garlic. Add beans, water, tomatoes, Sea Veg Mix, cumin, oregano, and chili powder. Heat until soup starts to boil. Reduce heat and simmer uncovered about 30 minutes to let flavors combine. Remove 2 cups of soup and place in blender with miso and tahini. Puree and return to soup. Add Tabasco and sea salt to taste.
To serve, ladle soup into bowls. Insert tortilla chips into soup around edges of bowl. Top with cilantro, olives, and/or cheese if desired.

Makes 8 servings

Coconut-Tempeh Stew

4 cups vegetable stock
1 (14-ounce) can light coconut milk
1 strip wakame, chopped or crushed
1 1/2 pounds tempeh, cut into cubes
6 cups chopped fresh spinach
3 cups cooked brown rice
1/4 to 1/2 teaspoon Tabasco sauce
Juice of 1 lime or lemon (3 to 4 tablespoons)
1 tablespoon minced fresh ginger
6 to 8 basil leaves, chopped
Sea salt to taste
2 tablespoons chopped fresh cilantro

Place stock, coconut milk, and wakame in large pan. Heat until coconut milk melts and steam rises from liquid. Add tempeh. Cover and bring to a boil. Simmer 10 minutes, or until tempeh is heated through. Stir in spinach, rice, Tabasco sauce, juice, ginger, basil, and sea salt. Simmer 5 minutes or until spinach is wilted. Sprinkle cilantro over stew.

Makes 8 servings

Note: See the Grain Cooking Chart in the Appendix for instructions on cooking rice.

Mild Yellow Curry Stew

2 teaspoons olive oil
1 onion, chopped
2 cups diced tofu, tempeh, or seitan (1/2-inch)
1 large sweet potato or two large red potatoes, cut into 1/2-inch cubes
1 clove garlic, minced
1 jalapeño or serrano chili, minced (seeds and membranes removed)
2 tablespoons peeled and minced fresh ginger
1 teaspoon curry powder
Pinch ground cinnamon
1 3/4 cups vegetable stock
1/2 cup light coconut milk
1/2 teaspoon sea salt
1 medium head cauliflower, broken into florets
2 cups or 1 (15-ounce) can diced tomatoes
4 packed cups baby spinach (6 ounces)
1 tablespoon miso
1/4 cup chopped fresh cilantro leaves
1/4 cup chopped fresh peppermint leaves

Heat oil over medium heat in large pan. Add onion and tofu, tempeh, or seitan. Brown 5 minutes, or until golden. Stir in potato, garlic, chili, ginger, curry powder, and cinnamon. Sauté 2 minutes. Add stock, coconut milk, salt, and cauliflower. Cover and bring to a boil. Reduce heat to low and simmer 15 minutes, or until vegetables are tender. Stir in tomatoes and spinach. Simmer 5 minutes. Remove from heat. Mix miso with a little curry broth until you have a smooth paste. Stir miso into curry. Sprinkle cilantro and peppermint over curry. Eat as is or over rice.

Makes 6 to 8 servings

Garbanzo Crunchies
Even nonbean-lovers will like this nutritious snack. These are best eaten the day they are made.

2 cups cooked garbanzo beans, well drained
1 tablespoon olive oil
Sea salt to taste
Paprika or chili powder to taste

Preheat oven to 350ºF. Toss garbanzo beans with olive oil. Spread on a baking sheet. Sprinkle sea salt and spice over beans. Bake 30 minutes or until golden. Eat warm or at room temperature.

Makes 2 cups

Raw Seed Wafers
A friend of mine during her first trimester of pregnancy asked me why no one sold a cracker that contained all the nutrients she needed since crackers were the only thing she could keep down. Here is that cracker! It provides protein, essential fatty acids, vitamins, and minerals. These are actually dehydrated rather than baked to keep from destroying enzymes and nutrients. Feel free to substitute any grain, bean, nut, or seed you have on hand.

1/3 cup lentils
1/3 cup whole buckwheat groats
1/3 cup sunflower or pumpkin seeds
1/4 cup sesame seeds
1/4 cup flaxseeds

Place lentils, buckwheat, and seeds in a quart-size jar or bowl. Fill bowl with water (about 3 1/2 cups) and let soak overnight.
Preheat oven to 250ºF. Line a large baking sheet with parchment paper. Drain seeds. Place soaked seeds in blender with just enough water to allow mixture to puree. Blend until smooth. Spread mixture on prepared baking sheet about 1/4 inch thick. Bake for an hour or two. When mixture is stiff enough, remove the wafer with parchment paper from baking sheet and place it directly on oven rack. Bake until crispy (about 4 to 7 more hours). Break into pieces. Eat plain, or with butter, nut or seed butter, or cream cheese.

Makes about 2 1/2 dozen

Meal Shake
This smoothie is a powerhouse of protein, vitamins, and minerals.

2 tablespoons raw almonds or cashews
1 tablespoon raw sunflower or pumpkin seeds
1 cup milk (dairy or nondairy) or kefir
1/4 cup juice (apple, pineapple, etc.)
1 banana, fresh or frozen
1 cup fresh or frozen berries (strawberries, blueberries, etc.)
1 tablespoon wheat germ
2 teaspoons nutritional yeast flakes
1 teaspoon flaxseed oil or 1 tablespoon chia gel (page xxx)
1/4 teaspoon spirulina powder (optional)

Place nuts and seeds in blender and grind to powder. Add remaining ingredients and puree until smooth.

Makes 2 servings

Creamy Greens Smoothie
This smoothie surprises everyone because it tastes so good. You really don’t taste the kale at all. This is an excellent snack while breastfeeding because the greens help to increase milk production. Use nutritional yeast flakes fortified with vitamin B12.

1/2 cup pineapple juice
1/2 cup light coconut milk
1 banana, sliced and frozen
2 to 3 kale leaves
2 teaspoons nutritional yeast flakes

Place ingredients in blender and puree until smooth.

Makes 1 to 2 servings

Note: 1 cup pineapple-coconut juice can be substituted for pineapple juice and coconut milk.

Energy Bars

1/4 cup sesame seeds
1/4 cup sunflower seeds
1/2 cup raisins
1/2 cup dried figs
1/2 cup peanut butter, almond butter, or tahini

Place sesame seeds, sunflower seeds, raisins, and figs in food processor with metal blade. Chop until everything is ground together. Add nut or seed butter and mix until combined. Roll mixture into balls or press into 8-inch round cake pan and cut into 1-inch squares. Keep refrigerated.

Makes about 3 dozen

Note: Nuts can be substituted for seeds and other dried fruit can be substituted for raisins and figs.

Variation

Coconut Energy Bars: Add 1/2 cup unsweetened coconut to mixture. Add a little coconut milk if necessary to help balls hold together.

Carob-Nut Balls
These are great energy boosters. Keep a batch in your refrigerator and take a few along when you go out.

1/4 cup almonds
1/4 cup walnuts
1 cup raisins
4 dried figs or dates, pits removed
1/4 cup carob powder
2 teaspoons blackstrap molasses
1/2 teaspoon vanilla extract
1/8 teaspoon ground cardamom
1 teaspoon minced fresh ginger or 1/8 teaspoon powdered
Pinch sea salt
About 2 tablespoons water
Carob powder or unsweetened shredded coconut for rolling

Place almonds and walnuts in food processor with metal blade and pulse to chop. Add raisins, figs or dates, molasses, vanilla, cardamom, ginger, and sea salt. Process until everything is uniformly chopped. Add water a little at a time until mixture holds together. Roll into 1-inch balls. Roll balls in shredded coconut or carob powder if desired. Keep balls refrigerated if you are plan to keep them around more than a day or two.

Makes about 2 dozen

Note: Other nuts or seeds can be substituted for the almonds and walnuts.

Cathe Olson, author The Vegetarian Mother's Cookbook, Simply Natural Baby Food, and LIck It! Creamy Dreamy Vegan Ice Creams Your Mouth Will Love.  
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#18 of 20 Old 09-12-2005, 02:58 AM
 
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Wow, thanks for the recipes, Cathe! You're awesome.

I just wanted to add that I was vegan for over 10 yrs. When I was pg I started for the first time counting my protein grams. (Before that I just relied on my cravings.) The recommendations I've seen range from 60-80 grams/day. I found that if I wasn't really making the effort, I almost always fell short.

If you have trouble finding avocadoes, I've always found that any Mexican grocery store always has ripe avocadoes year round. I don't know how they do it, but they're always better than the supermakets. Surely there's one in Lawrence?

One of my favorite easy pg snacks was nuts. Good fats and protein. (Though not good for nausea/quick energy, but not bad either.)
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#19 of 20 Old 09-12-2005, 05:00 AM - Thread Starter
 
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Quote:
Originally Posted by richella
Wow, thanks for the recipes, Cathe! You're awesome.

I just wanted to add that I was vegan for over 10 yrs. When I was pg I started for the first time counting my protein grams. (Before that I just relied on my cravings.) The recommendations I've seen range from 60-80 grams/day. I found that if I wasn't really making the effort, I almost always fell short.

If you have trouble finding avocadoes, I've always found that any Mexican grocery store always has ripe avocadoes year round. I don't know how they do it, but they're always better than the supermakets. Surely there's one in Lawrence?

One of my favorite easy pg snacks was nuts. Good fats and protein. (Though not good for nausea/quick energy, but not bad either.)
i dont know if it could be protein. i eat alot of beans and tofu. but ill check.
we dont have a good mexican store here in lawrence but we have an awesome one with amazing avacados in topeka. its a drive but probably worth it. ive been wondering how they do it too... maybe they have relatives in california. we had an avacado tree in california oh it was awesome!
the thing about nuts though is it makes you heavy and full but im still hungry!
its so weird to be full and hungry at the same time. i do eat them alot but not alot at a time. but i guess it doesnt matter as long as i eat them.

and thank you cathe for the recipes! awesomeness.

Mother to Sandrel(oct 2003) and Liesl(mar 2006) and someone new coming February 2013

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#20 of 20 Old 09-12-2005, 07:41 AM
 
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Quote:
Originally Posted by HerthElde
Okay, not veg*n, so I wasn't going to post here, but nicole, I've NEVER seen this happen on Mothering . . . maybe I'm just missing it, but I float through veggie threads from time to time (we do eat a lot of veg*n food, believe it or not, so I like recipe ideas, plus I believe in keeping my brain active by considering all sides and reading about different POV), and the only time I've ever seen someone advise someone to eat meat has been on a non-veg*n thread or a "help me decide whether to eat veg*n" thread.
OT!!
Momma, i hope i didnt make any offense to you, i didnt mean to. i have come across this a lot in mostly vegan threads, not so much vegetarian ones. i can pull up reference links if you like, i need to do it for the moderator anyways, but since this is OT i can do it via private message. i guess im just frustrated on this health and nutrition board (no probs on the other boards though )with the overall negativety towards veganism and so im just venting. but ill end this here b.c i dont want to take this OT and i want to make sure our OP gets all the help she needs!!
<3,
nicole

Waldorf mama to Autumn DD 9/05 and my Spring DD 4/08 Winter baby due 2/11
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