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Raising Vegetarian children

African Stew

Recipe: African Stew  Summary: Makes 4 small or 2 hearty servings Ingredients 1 onion, chopped 1 tbsp vegetable oil 4 cups water or vegetable stock from cubes or powder 2 cups peeled, diced yams or sweet potatoes 1-2 cups canned, drained chick-peas 1 cup brown or white rice 1/4 tsp salt 1/4 cup peanut butter 2 cups chopped kale, collards, or other greens 2 tbsp lemon juice dash chili sauce,… Read More »African Stew

Gee Whiz Cheez

Recipe: Gee Whiz Cheez Summary: Makes 2 cups  Ingredients 2 cups cooked or canned (15-ounce can) white beans, drained 1/3 cup nutritional yeast flakes 1/4 cup fresh, bottled or frozen lemon juice 3 tablespoons tahini or cashew butter 3/4 teaspoon paprika 1/2 teaspoon prepared yellow mustard 1/2 teaspoon salt 1/4 to 1/2 teaspoon onion or garlic powder (optional) Instructions Place all ingredients in a food processor and process until completely… Read More »Gee Whiz Cheez


Recipe: Cheez-A-Roni Summary: Makes about 8 cups  Ingredients 2 tablespoons olive, safflower or other vegetable oil 1 very large onion, finely chopped 1 teaspoon crushed garlic 28-ounce can diced tomatoes, undrained 2 cups Gee Whiz Cheez (recipe below) 2 to 3 tablespoons nutritional yeast flakes 1 teaspoon salt, or to taste 1/4 to 1/2 teaspoon pepper Large pinch cayenne pepper (optional) 3 cups (12 ounces) dry macaroni or other tube… Read More »Cheez-A-Roni


Recipe: Fudgesicles Summary: Makes 6 popsicles (depending on size of mold) Ingredients 2/3 cup fortified chocolate soymilk 8 oz (1 cup) firm silken tofu 2 tbsp cocoa or carob powder 1/4 cup pure maple syrup Instructions Place all ingredients in a blender and puree for 1 to 2 minutes until smooth. Pour into popsicle molds. Freeze until solid. (Popsicles take about 4 hours to freeze, however, the exact time will… Read More »Fudgesicles

Kids Can Cook

Would you like your kids to have fun in the kitchen while learning to make nutritious foods for themselves? The ideal way for children to learn about good nutrition is if they become our little kitchen helpers starting from the time they can hold a plastic spoon. Youngsters learn to like veggies when they can grasp and gnaw on a carrot stick, pick up peas or corn niblets with tiny… Read More »Kids Can Cook

Not So Happy Meals

Over a 15-year period, studies show a dramatic increase in the number of overweight (tripled) and obese (quadrupled) Canadian children. (1) In the US, which has similar statistics, the Centers for Disease Control states that one child in three born since the year 2000 will develop diabetes during his or her lifetime. In many families, even young children consume too many calories, too much fat and far too much sodium.… Read More »Not So Happy Meals

Warms You, Not the Planet

Changing your diet can be as effective in reducing emissions of climate-changing gases as changing (or eliminating) the car you drive, installing a geothermal heating system or doing away with the clothes dryer. In fact, according to the Worldwatch Institute and the World Health Organization, our dietary choices have significantly more impact. Support for a more vegetarian way of eating also comes from former chief economist of the World Bank… Read More »Warms You, Not the Planet

Fast Food for Health

Teachers in our schools are supplied with a multitude of resources from the closely aligned meat and dairy industries. These materials are designed to establish in children’s minds the idea that we must eat meat to obtain iron and that cow’s milk is essential for bone building in humans. Neither of these industry-derived fabrications is true, but if you are still haunted by these rusty facts, read the solid update… Read More »Fast Food for Health

Healthy, Delicious, and Easy (Family Meals)

At last we can celebrate spring and spend more time in the outdoors! Here is a list of simple or collaborative meals for when you return home. These and similar ideas are from Raising Vegetarian Children by J. Stepaniak and V. Melina (McGraw-Hill 2003). 1. Create a spread of make-your-own-tacos. Set out taco shells or tortillas; chopped lettuce, onion, and tomatoes; sliced or mashed avocado; taco sauce; and warmed canned… Read More »Healthy, Delicious, and Easy (Family Meals)

Getting Kids to Like Veggies

Last fall, Vesanto travelled to Philadelphia for the American Dietetic Association’s 2007 Food & Nutrition Conference & Expo. During her trip, she facilitated an after-school program for teenagers in Malaga, New Jersey. This month’s column was inspired by that program. Do kids naturally hate vegetables or is this a myth that refuses to die? The food presentation and sampling event described below, designed for children aged six to 14, might… Read More »Getting Kids to Like Veggies