[cat_astrophe]

Ok, I know there are quite a few vegetarians and vegans on this board, so I need some help. My 3 yo ds does not like meat. He will eat a little fish or very little chicken, and I can get him to eat beef if it is in spaghetti sauce, but he really prefers veggies. Weird, I know, especially with my dh's family and their meat eating ways. I really don't care much for red meat either, so I thought I would try some vegetarian dishes for us. I have NO idea how to make sure he is getting what he needs without meat in his diet. He eats a lot, and is very healthy and active, I just worry that he may have a deficiency, so I would really appreciate some simple vegetarian meal ideas. I have a small baby, so I don't have a lot of time to prepare an elaborate meal. What do those of you who are vegan or vegetarian fix for your kids that desn't take too much time or energy to prepare? Any recipes or advice is welcome. TIA.

 

[Mona]

You might want to post this on the "good eating" fourm. There are some great recipes already posted there, as well as knowledgeagle vegans/vegetarians.

 

[Dakota's Mom]

Try this web site. They have recipes and all kkinds of ideas. They also have little buttons that you can get to let people know that your child is "veggie" or has fod allergies.

http://www.vegetarianbaby.com/

Our son eats chicken and turkey but that's about all the meat he eats. We don't usually eat beef or pork. (Pork twice a year at my inlaws). You can also get the Vegetarian Baby Cook Book. It has a lot about menu planning and stuff like that.

Kathi

 

[Piglet68]

moving this to Good Eating...

 

[Erin Pavlina]

Meat doesn't contain much in the way of nutrients so he won't be missing much. In fact, without meat, he will probably be a lot healthier! Protein and iron is all you need to replace.

Think legumes for protein and iron. Garbanzo beans, lentils, kidney beans, pinto beans, black beans, etc.

A really great vegetarian cookbook that I really do swear by is Lean and Luscious and Meatless. I've raved about this book a lot but it is truly the cookbook I use most often. Twelve of the recipes in that book are ones I make VERY often!!

You can also find some great fast and easy vegan recipes at www.vegfamily.com/vegan-recipes/index.htm

 

[allys jill]

i just wanted to put in my 2 cents that i actually believe that meat does contain some nutrients. notably omega-3 in beef from grass-fed animals and game. fish also contains this but you have to be willing to take your mercury along with it and so it should be limited. also, what about methionine and tryptophan as amino acid components of protein?

 

[Erin Pavlina]

Sure, meat contains a few nutrients, but fruits and vegetables contain so many more and without the harmful byproducts of antibiotics, hormones, fungicides, insecticides, etc. Not to mention that killing an animal for food is a little on the mean side.

It's like I say to people: If they put a full day's supply of calcium in a bottle of Windex it doesn't suddenly make Windex a good food choice.

In my humble opinion, just because meat has a few nutrients doesn't make up for the bad stuff. Not trying to start a debate or anything. To each his own. If you like eating meat, go for it.

 

[cat_astrophe]

Thanks all. I have been searching and have found some great recipes to try. I am making up some dishes this weekend to freeze and heat through the week. I really don't care much for meat myself. I eat chicken and fish on occasion, but I really prefer veggies, and so does my son. Hubby loves his red meat, but he's just gonna have to deal without it, we've got him outnumbered now

. I'm now looking for a good health food store in my area. There are plenty of smal farm markets around, and I can get good deals there, it just means a lot of running around. Wish me luck....

 

[cathe]

I wonder does he like eggs - they are an excellent source of protein, iron, and just about every other nutrient. Also, you could give him almond butter on his sandwiches. If you are worried about protein, you could also try adding tofu or nut butters in a smoothie.

Tofu also could be blended into a yummy sauce for veggies, or top them with shredded cheese for protein. Yogurt is another good protein souce, plain or in a smoothie.

Bean dishes are great - try burritos, soups, or just rice and beans - maybe with a little shredded cheese.

A vegetable quiche would also be a good dinner.

 

[allys jill]

erin,
i don't equate meat with windex though. i disagree that fruits and veggies have way more nutrients and the meat that i eat has none of the negative qualities that you described (local farms, all organic). i can't argue with your opinion of whether it's "mean" or not---that's your personal belief and feeling which must be respected. but it has nothing to do with nutrient content.

i guess i am up for a debate!

 

[cat_astrophe]

Quote:

Originally posted by cathe Tofu also could be blended into a yummy sauce for veggies

Can you tell me how to do that? Sounds like a way to get dh to eat tofu... And, do you have a good veggie quiche recipe you could share?

He does like eggs allright, and they are our old standby. Thanks for your help.

 

[Marlena]

Quiche is really really easy - Start with a pie crust: 3/4 cups regular flour, 3/4 cups pastry flour, pinch salt in food processor (and process briefly to mix dry ingredients); cut in one stick frozen butter till it's the consistency of cornmeal (make sure you mix it sufficiently thoroughly at this stage, or else the crust will be tough); then add an egg yolk and process till the crust comes together (but not one second longer). If you must (and you might), then add 1-2 tbs cold water as well, to make the crust come together. DO NOT OVERMIX. Turn out of the processor, form into a disk and put into wax paper. Refrigerate about 20 minutes. Then roll it out and put it into a pie pan.

Then, sautee your veggies (start, say, with onions, and add some lightly steamed broccoli or other veggies your son might like). Then make a custard - three eggs beaten with a cup or cup and a half of milk or other liquid. Add salt, pepper, and some freshly grated nutmeg to the custard and mix. Add some cheese of your choice. Mix veggies with cheese and custard, and pour into the crust. Bake at 350 for about 35-45 minutes, or until it's just set in the middle.

Beans and lentils are also FABULOUS for kids. Try chili, or bean soup.

 

[cathe]

Here's a few recipes you might like:

Potato-Kale Quiche
This is our very favorite quiche. It fills you up without weighing you down. If you don't have kale, try spinach, chard or other leafy green.

1 (9 or 10-inch) deep dish pie crust
1 tablespoon olive oil
1 medium onion, diced
2 cups diced peeled potatoes (about 3 medium)
2 packed cups chopped kale
3 eggs
1 1/4 cups milk (dairy or non-dairy)
1 teaspoon dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
pinch nutmeg
1 cup shredded jack or cheddar cheese (about 4 ounces)

Preheat oven to 400. Prepare piecrust and place in 9 or 10-inch deep dish pie pan. Partially prebake crust while you prepare filling. Place a piece of foil over crust and fill with beans, rice, or pie weights. Bake 15 minutes. Reduce oven heat to 375.
Prepare filling while crust is prebaking. Heat oil over medium heat in skillet. Add onions. Saute 5 minutes. Stir in potatoes. Cover and cook 5 minutes. Stir in kale. Cover and cook another 5 minutes. Kale and potatoes should be tender but not overcooked.
Whisk eggs, milk, mustard, sat, pepper, and nutmeg until frothy. Place half the cheese evenly over bottom of crust. Place potato-kale mixture over cheese. Cover with remaining cheese. Carefully pour egg mixture to fill crust.
Bake at 375 for 40 minutes, or until center is set. Cool 10 minutes before cutting.

Serves 8

Egg Foo Young

This is by no means authentic but delicious all the same. Light and full of yummy veggies - this makes a great dinner or brunch dish.

2 teaspoons toasted sesame oil
6 green onions, sliced
1 carrot, shredded or diced
1 head bok choy, chopped
8 eggs
2 tablespoons water
2 teaspoons soy sauce
1/4 teaspoon black pepper

Heat oil in skillet over medium heat. Add green onions, carrot, and bok choy. Cover and cook 5 to 10 minutes or until vegetables are soft.
Beat eggs, water, soy sauce, and black pepper together. Pour over vegetables. Cover and cook until firm and golden on bottom. Turn and cook 2 or 3 minutes to brown other side.

Yield: 6 servings

Hi-Protein Pasta
You'll love this creamy sauce made without dairy. The tofu supplies protein often missing in a pasta meal. Don't worry if you don't finish it all. This dish is great as leftovers too.

1 pound firm tofu
1 tablespoon olive oil
2 tablespoons minced parsley
1 pound whole grain penne pasta, cooked
2 1/2 cups marinara sauce, heated

While pasta and marinara sauce are cooking, blend tofu, olive oil, and parsley by hand, in food processor, or in blender until smooth. When pasta is cooked, drain it and return it to pot. Pour hot marinara sauce over pasta. Add tofu mixture and toss gently until combined.

Yield: 6 to 8 servings

Baked Ginger-Orange Tofu

1 pound firm tofu
1/4 cup orange marmalade
1/4 cup boiling water
1 tablespoon soy sauce
1 tablespoon orange or lemon juice, or brown rice vinegar
1 tablespoon grated fresh ginger or 1/2 teaspoon ground, dried ginger
1 tablespoon sesame seeds

Preheat oven to 400. Place tofu in shallow dish. Place weighted cutting board over tofu to press out water while you prepare the sauce.
Mix marmalade with boiling water until smooth. Add soy sauce, juice or vinegar, and ginger. Stir well.
Place tofu on side and cut in thirds lengthwise though complete block. Turn tofu back flat and cut in half lengthwise. Then into thirds across width. You should have 18 squares of tofu. Arrange slices in a 9-inch baking dish. Pour sauce over top of tofu, making sure to cover each piece with sauce. Turn to coat. Sprinkle sesame seeds over top. Bake 30 minutes. Serve over rice or noodles.

Yield:4 to 6 servings

This is not really a meal idea, but a good protein snack or dessert. Even my husband loves it.

Instant Banana Pudding

This luscious dessert takes just minutes to make.

2 tablespoons milk (dairy or non-dairy)
1 teaspoon lemon juice
1/2 teaspoon pure vanilla extract
8 ounces firm or silken tofu, cut into chunks
2 medium bananas, sliced (about 1¾ cups)
1 1/2 tablespoons tahini
Pinch ground nutmeg

Place all ingredients in a food processor or blender, and puree until smooth. Chill. Top with chopped nuts if desired.

Yield: 4 servings

Note: Since there is not much liquid, it can be hard to get your puree going in a blender. Put the liquids in first, and cut the tofu and banana into small pieces. Don't add additional liquid or pudding will be soupy.

Variations:

Peanut Butter-Banana Pudding

Substitute peanut (or almond) butter for tahini.

Carob-Banana Pudding

Add 2 teaspoons carob powder and puree with other ingredients.

 

[hvl25]

Cathe,

those sound so good, I am going to try the sauce , maybe the quiche, and the pudding !! Thanks

 

[cat_astrophe]

Cathe, Thank you for sharing those recipes. I was a bad girl with one of them..... DH swears he doesn't like tofu even though he's never tried it, so I made your pudding. I poured it over nilla wafers and topped with cool whip. I waited until he was using the last of his wafers to mop up the rest of the pudding before I told him it was tofu.... Priceless!!! He wants me to make it for his next family gathering just to see the reaction from everyone. I just might do it too....

Thank you.

 

[cathe]

That's funny.

I often serve that recipe to people who swear they don't like tofu. It's also good as a pie filling. Prebake a pie crust, fill it with pudding and sprinkle with chopped nuts.