Lean and Green: Vegetarian Parenting
Follow me as I learn the ins and outs of raising a vegetarian preschooler and environmentalist.


Archive for April, 2008

What do you eat?

Saturday, April 26th, 2008

Inevitably, this is a question that is asked of most vegetarian families at one time or another. It’s not surprising. Thinking back to my carnivorous days, I know most of my meals were meat-based, with a couple easy side dishes. So I thought I’d share a few sample menu items with you to show that it really isn’t so difficult to think outside the drumstick.
I have included a couple more recipes, and others you’ll find at the recipe link to the right. If you see something that does not have a recipe, feel free to shoot me an e-mail and I’ll get the recipe posted for you.

BREAKFAST (served with cup of diluted orange juice)

* cereal (favs are traditional Puffins and Cheerios)

* cinnamon and raisin bagel, toasted, with vegan cream cheese, sprinkled with nutritional yeast flakes

* banana pancakes

* tofu scramble (referred to as “vegetarian eggs” in our home) with peppers and mushrooms

* Kashi apple and cinnamon oatmeal (I’ve tried making the “healthier” versions with the slow-cook stuff, but Max will have none of it.)

* peanut butter and jelly toast

LUNCH- served with cup of soy milk

* Where’s the Tuna? salad sandwich (see recipe below)

* tofu fish sticks (see recipe)

* black bean burgers

* bean and rice burritos

* peanut butter and banana wraps

* hummus wraps

* peanut butter and jelly sandwiches

SNACKS (served with water or chocolate almond nut milk)

* nuts and raisins trail mix

* graham crackers with peanut butter

* roasted pumpkin seeds

* oranges, apples, pears, and soon….berries!

* soy ice cream sandwiches

* edamame

* fruit smoothies

* Chex mix

* tahini rice cakes

* fruit strips or bars

* pumpkin chocolate chip muffins

DINNER (served with cup of diluted orange juice)

* wild mushroom stroganoff (see recipe below)

* vegetarian chili

* chickpea ratatouille over cous cous

* black bean quesadillas (see recipe)

* soups (squash with white bean, split pea, pumpkin, broccoli and red pepper, tomato basil, vegetable, corn chowder)

* baked tofu with veggies and brown rice

* spaghetti and un-meatballs

* “chicken” pot pie (see recipe)

* macaroni and “cheese” (see recipe)

Where’s the Tuna? Salad Sandwich

(compliments of Better than Peanut Butter & Jelly, by Wendy Muldawer and Marty Mattare)

1 can chickpeas, rinsed and drained
1/4 cup celery, finely chopped
1/4 cup onion, finely chopped
1 tablespoon lemon juice
2 tablespoons soy mayonnaise
1 tablespoon parsley, chopped
1 1/2 teaspoons dried, powdered kelp
salt and pepper to taste

In a medium bowl, mash the chickpeas with a fork. Add remaining ingredients and mix well.
Serve on whole wheat toast, rolls, or tortilla bread.

Wild Mushroom Stroganoff

Compliments of my newly-minted vegetarian friends, Dana and Diane. I also added some fresh asparagus, now in season!

1 tablespoon extra virgin olive oil
1 medium yellow onion, diced
1 cup quartered portabello mushrooms
1 cup quartered shiitake mushrooms
1 cup quartered button mushrooms
1 tablespoon whole wheat flour
1 can mushroom gravy
1 cup vegetable stock
1/2 cup soy sour cream
1 tablespoon ground mustard (or use wet Dijon)
1/4 cup parsley, chopped
16 ounce box pasta, prepared

Heat oil and saute onion, mushrooms (and asparagus) till onions are semi-translucent. Sprinkle in the flour and cook to a paste. Add gravy and stock; simmer about 20 minutes.
In small bowl, mix sour cream and mustard. Pour into mushroom mixture and heat thoroughly. Garnish with parsley and serve over prepared pasta.

Eat Your Veggies For Earth Day

Tuesday, April 22nd, 2008

It’s true. Going veg can help save our planet. And, boy, does she need our help.

For those who still think grocery stores purchase their meats from the neighborhood farms, think again. First, there are few of those farms left. Second, most of those quaint farms with the red barns are now acres of treeless land with windowless, colorless, aluminum behemoths that emit waste in amounts never before seen on our planet.

Like any other corporate giant, it’s the bottom line that matters. So it makes sense that these titans would want to cram in as much product as possible, meaning chickens and pigs are forced to live their lives in spaces too small to even turn around. They live (and often die) in waste, their own and that of other animals. Can you imagine the smells? They live with that, too. Animals who are hurt or sick are not tended to- it’s more cost effective to let them suffer, or die, than to pay for vet care.

What happens to all that waste? Of course it is washed away into our water systems. All this waste creates dead zones, like the ones in Chesapeake Bay and the Gulf of Mexico.

Do you think these animals might pass a little gas? We have one stomach- cows have four. Hmmm….
All that methane has to go somewhere, and this gas is being linked to the warming of the atmosphere, perhaps even more than CO2.

And I love how we moms are blamed for giving our children too many antibiotics, when the meat “farmers” are feeding their cattle antiobiotics like it was part of the animal food pyramid. (Might that be where the drug resistance is coming from?)

Scientists and other world leaders are now understanding the connection between our food choices and global warming. A 2006 United Nations report found that the meat industry produces more greenhouse gases than all the SUVs, Hummers, cars, trucks, planes, and ships in the world combined.

The thought of going veg tomorrow can be terrifying to some people, so don’t think like that. Think about having spaghetti tomorrow night- without the meatballs- but with a fabulous sauce. How about some black bean burgers or some excellent vegetarian chili the night after that?

Even going veg a few days a week has the potential to save thousands of four-legged lives and oodles of natural resources, like water and oil. If you can do two days, try three, then four.

In my ideal world, everyone becomes vegetarian next week. People are healthier, the global warming trend is reversed, and world violence almost disappears. Am I naive? I would LOVE to find out!

Lawn Care and Your Children

Monday, April 14th, 2008

Like many of you, I have spring fever. The rainy weekends have been a real bummer, but because of them I appreciate the sunny days even more.

I’ve spent those warm, spring days working in my yard. It’s too early to plant, so I rake my lawn and put down corn gluten. My son rolls down our hill only feet away and I love that I don’t have to dress him up in a hazmat suit to play outside our home. Our lawn is organic, and because of what I’ve learned about lawn chemicals in the past few years, I wouldn’t have it any other way.

Unfortunately, we have been led to believe that our lawns have to look like green carpets. Those are not real lawns. Only carpets should look like carpets.

Dandelions and clover used to be revered; today we pluck those guys like rotted teeth. Ironically, the man who invented one of the first pesticides later apologized that his product killed clover as well. He never meant that to happen.

The chemicals used in lawn pesticides and herbicides exist because of war. The chemical companies have all these left over chemicals after a war, so why not put them into lawn and other household products? For example, 2,4-D, a popular herbicide, was a chemical component of Agent Orange, used during the Vietnam War. Because banning this component would not be cost-effective to growers and other users, the government continues to allow its use.

Below are a few more reasons to go organic:

*When your lawn is chemical-based, you need to water more frequently. In the U.S., we apply about 10,000 gallons of water every summer. Most communities- and countries around the world- are now struggling to keep up with water demand.

*All this water leads to a buildup of fungi, weeds, and pests, so we apply more chemicals in the form of pesticides.

*All these chemicals run off into our streams and eventually end up in larger bodies of water, creating “dead zones”, where no life grows, like the one in the Gulf of Mexico, now the size of New Jersey- and growing.

*Lawn chemicals kill wildlife. Birds who eat poisoned bugs can die. If they bring the poison back to the nest, the babies will die as well.

*Lawn chemicals kill earth worms and other necessary life in your soil. The soil becomes so depleted and lifeless that chemical lawns have to be treated repeatedly year and after year, increasing your family’s exposure.

*The government is not doing enough to protect your family from these harmful chemicals; you have to be the one to do it.

Fortunately, we are learning more about the links to chemicals and our health. And we are learning that you can have a fabulous-looking lawn without using those chemicals, making your home a safer place for you, your children and your pets.

For more information about the dangers of lawn chemicals, and how to grow an organic lawn, be sure to check out two of my favorites sites- SafeLawns.org and Beyond Pesticides


Solving the Mystery of Tofu

Thursday, April 3rd, 2008

Tofu. It’s a word that makes many cringe. And it’s biological name- soybean curd- isn’t much better. For me, a food that sounds anything like “curdle” is not so appetizing.

But tofu gets a bad rap. Its mild taste has been appreciated in the East for many centuries, and for the past three years by my son. And tofu is generally not meant to be eaten alone (though young children appreciate its bland flavor). It absorbs the flavor of the food it is cooked with.

Tofu is high in protein, iron, and B-vitamins, while low in fat and sodium.

There are two types of tofu: silken and regular. The first is found in asceptic packages on grocery shelves or on the dairy shelves, and is usually used in puddings and pies. The latter is always kept cold and is best in wraps, salads, on the grill, etc.

The real secret to good tofu, I think, is in the draining. Regular tofu is packed in water and therefore absorbs much of it. The best way to drain the tofu is to slice it in half and wrap the halves (side by side) in a kitchen towel. Wrap another towel around that. Then place the tofu on a baking sheet, cover with another baking sheet, and put something heavy on top (iron skillet or big book works well). Put it back into the fridge, where you can leave it for a few hours.

When you unwrap your tofu, you’ll find it to be more dense, and that usually results in a chewier texture.

From that point on, your possibilities are endless. I continue to learn new ways to cook tofu and they seem to get better every time.

Below is just one of the recipes I use frequently. Tofu fish sticks really do have a “sea-ey” (?) kind of flavor. I serve them with broiled red potato halves (or tater tots if I don’t have a lot of time) and some veggies. Fantastic!

These would also make a good lunch for your child to bring to school, as they are just as good eaten cold. Just don’t call them “curd sticks”.

I need to credit Jennifer McCann for this recipe. She is the author of Vegan Lunch Box. This book is full of kid-friendly recipes and most are pretty easy to make. You can also find many of her recipes at Shmooed Food. She used to blog daily but is now working on another book, due out in June. So thanks, Jennifer. Can’t wait for your next book!

Tofu Fish Sticks

1 lb. package firm tofu, drained
2/3 cup fine organic cornmeal (or white flour)
2/3 cup sliced almonds
2 tsp. kelp granules
2 tsp. salt
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. dill weed
black pepper, to taste
2/3 cup plain soy milk
1 lemon
olive oil

Preheat oven to 400 degrees. Lightly oil a baking sheet and set aside.

Combine cornmeal, almonds, paprika, kelp, salt, onion and garlic powder in a blender, and blend on high till most of the almonds have been turned into a coarse meal. Pour mixture into a wide baking dish or pie plate.

Place soymilk into a bowl and set next to cornmeal mixture.

With a sharp knife, cut drained tofu into even slices just under 1/2 inch wide. Cut tofu into fish sticks, or use fish-shaped cookie cutter.

Working with one piece at a time, dip tofu into soymilk, then toss gently in cornmeal mixture to coat evenly. Place on prepared baking sheet. When all the tofu fish are on the baking sheet, sprinkle them with olive oil.

Bake 15-20 minutes; turn over and bake 15-20 minutes more. Squeeze lemon juice on top and serve.