Vegetarian & Vegan Support


The Protein and Fake Meat Question

"How do you get enough protein? What about balancing proteins? What about processed fake meat?"

We get the protein question a lot, but it's usually posed as a challenge, not as a genuine question, which is why we get all snippy about it.

Truth is, protein is not a concern for even vegans, as long as they eat a varied diet and enough to not feel hungry. The average vegetarian gets 4x as much protein as necessary, and protein is actually harmful above the minimum quantities. Personally, I can't stand 90% of the fake meats, though my husband loves them. That being said, I eat some tofu, a lot of lentils, hummus, and a variety of beans, but not necessarily every day. All vegetables have protein, and you don't actually need to 'balance' them in each meal. The big concern for veg*ns is actually vitamin B12, since that's the only one that doesn't have an abundant natural vegetable source. Vegetarians usually don't need to worry about B12 if they're still eating eggs and dairy, but for vegans a great source is nutritional yeast. I like it blended into soups or used instead of grated parm in almost any recipe. I try to avoid processed foods and grains in general, but oatmeal and quinoa are great. If you think you'd miss meat I would say fake meats may make it worse if they don't taste like you recall, but I've been told by carnivores that Trader Joe's meatless meatballs are pretty darn close.

Milk

I don't drink dairy milk, but nondairy milks each have their own purposes. Cashew, ‘barista’ blend oat, or soy are my favorites for drinking in tea or cereal, almond/rice/hemp for mixing into eg oatmeal, coconut for smoothies. For toddlers >1yr, almond+coconut or hemp milks are the best. I also am very picky about brands for non-dairy milks, so if you're interested I'd suggest sampling them before writing them off.

Snack and Meal Ideas

  • Tahini sauce, especially blended with chipotle/adobe sauce, on just about anything (roasted veggies, salad, bread with cucumbers)

  • Avocado

  • Buckwheat soba (only takes 4 minutes to cook on the stove)

  • Trader Joes sells a baby power greens blend that is phenomenal sautéed in olive oil with garlic, served with toasted pine nuts and drizzled with lemon juice. Can also top with a little nutritional yeast for a cheesy taste. Or parm if you keep dairy.

  • Roasted veggies (cauliflower, sweet potato, carrots, Brussels, broccoli, chick peas, garlic... Separate or even all together.)

See also: Lunch Ideas, GatheredTable: Kelly's Kitchen Story: Cooking for a multi-generational family

Convenience Cooking

Now with a baby it's harder to cook, but the toaster oven, rice cooker, and slow cooker all turn themselves off when done. You can make lentils, quinoa, and more in the rice cooker. The vitamix is my favorite appliance half the time (after the toaster oven), and in that I make smoothies and soups (it even heats up the soup in minutes via friction, so no stovetop necessary).

Ingredients

  • Nutritional yeast has a strong cheesy umami flavor. It dissolves well in soups, and that's probably the best way to break into it. I use it instead of cheese to make quiche (and almond milk instead of dairy milk) and it beats real dairy/cheese in blind taste tests. I would not use it in smoothies, but I know some people do.

Hiding Vegetables

    • Smoothies (kale, spinach-- cover up the color and flavor with frozen raspberries and/or pineapple juice, or serve in an opaque lidded cup with an opaque straw).

    • Soups

    • Brownies (black beans, zucchini)

Babies and Children

Babies and children can be healthfully and safely vegan. Please consult a reputable source (note to self: insert links here).

Breastmilk is vegan. Human milk is for human babies, just like cow milk is for cow babies.

The benefits of meat and animal products (e.g. extra protein, flavor, convenience) do not outweigh the risks (e.g. hormones, toxins, antibiotics, foodborne pathogens).

School food services

Here's the list I curated of plant-based legume- and vegetable-centered kid-favorite foods for school food services:

    • Baked beans

    • Bean burritos / tacos / tostadas

    • Beans and rice

    • Chickpea stew

    • Greek salad (side)

    • Hummus (w crudités or in a vegetable wrap)

    • Nachos w veg bean chili or refried beans

    • Ratatouille

    • Soups (lentil, vegetable, bean, minestrone)

    • Vegetarian chili (w sweet potato muffin!)

    • Veggie burger

    • Spaghetti with chunky vegetables and veg marinara sauce

    • Teriyaki 'chickn' wrap

    • Asian 'chickn' skewers

    • Soy/veggie burger fajitas

    • Falafel w veggies

    • Stir fry veggies w tofu

    • Baked [sweet?] potatoes w veg chili

    • Pasta fagioli

    • Baked sweet potato fries (side)

    • Three-bean salad

    • Bean dips (side)

Pets

Dogs can be healthfully and safely vegan, but don't you dare try it on cats, they require taurine and cannot be vegetarians.

Resources

Favorite Easy and Quick Recipes

Chickpea of the Sea

Szechuan Black Eyed Pea Salad

Sweet Potato & Cauliflower Soup

Indian Chana Masala

African Sweet Potato Peanut Stew

See also: Food, Recipe Links

Groceries

Trader Joe's list of vegan products

Books

Raising Vegetarian Children: A Guide to Good Health and Family Harmony

Apps

Mark Bittman's Vegetarian How To Cook Everything

Websites

Vegan Kit

Veganuary

Blogs

Vegan Lunch Box (see archives)

Recipes

www.vegweb.comwww.vegetariantimes.comwww.indianasapplepie.com/

Other

www.nutritiondata.com