20 Meatless Ways To Get Your Protein

Do people ask how your vegetarian child gets enough protein?

It is really quite simple on a vegetarian diet, even if meat-lovers don’t believe you. Beans, legumes, nuts, seeds and, yes, even vegetables have protein, too!

Open your mind to a whole other world of protein with my new e-book, 20 Simple Meatless Ways to Get Your Protein. http://www.nutrilicious.ca/mn87

My daughter’s favourite chickpea salad

How can I say no when my daughter asks for her favourite chickpea salad? This salad has morphed into a staple in our house. It is quick to prepare, a great school lunch option (though not ready to go there yet) and is a very satisfying mix of flavours and textures.

Caesar Salad

I have had vegetarian protein on the brain these days as I look for options to share. I know it can be difficult for those who are not accustomed to vegetarian diets. Just the other day my neighbour asked me how my daughter gets her protein. But as you can see, there are so many great non-meat options. And protein is so important, especially for growing bodies. Our cells need protein and without it our organs would not function.

As I was preparing a Caesar salad for a pot luck dinner with some friends, I realized the dressing was a good option for kids who like Caesar salad. This recipe, published in Vegetarian Times in February 2003, has been a staple of mine for years as I never liked making Caesar salad dressing with raw eggs.

Does your daughter eat lots of pasta?

If your vegetarian daughter is anything like mine she loves her pasta. I think my daughter would eat pasta for every meal if I let her. Not that pasta is bad for you but really the concern is whether or not it provides her with the nutrients she needs as a vegetarian. Most pasta today is fortified so is contains iron, folate and niacin and depending what you add to the sauce, whether it be veggies or beans, can be part of a healthy vegetarian diet.

Reducing stomach upset from eating beans

I came across this article by Megan Telpner and thought it was important to share. People always joke about beans causing gas. Well, for some people they do cause gas, especially for those whose digestive systems are not used to eating beans. Have a read through for some tips on how to prepare beans to minimize stomach upset:

Vegetarian Meal Plan

Now that we are back into our fall routine, life gets busy. I know sometimes we scramble for lunch and dinner options. In an attempt to simplify our lives and hopefully others, I have created this 7 Day Vegetarian Meal Plan. It really takes the stress of ‘what are we going to eat tonight?’ My kids actually text me on their way home from school to ask me what’s for dinner? Do your kids do that? So much for the days when we ate what we were served no questions asked.

The recipes I have included are some of our favourites. I can’t tell you how many times we have had Tofu Moo Shu or the Chilaquiles.  The Pizza Muffins are a school favourite, too. They taste great at room temperature.  Make a batch and freeze the leftovers.

The file is a quick download so you have instant access to a week’s worth of recipes: http://tinyurl.com/zp2utcn.

Let me know how your family likes these recipes.

Ok, no meat. Now what?

Ok, no meat, now what? Your daughter has told you she doesn’t want to eat meat anymore. She can’t just remove meat, chicken, fish and/or dairy from her diet without replacing them. Her growing body needs proper nutrition.

Here are some tips on how you can help your child transition to a vegetarian or vegan diet.

Soft and Chewy 7-Seed Bars (GF/Vegan)

I have never been a big fan of the granola bars found in the grocery store. If you ever stopped to read the ingredient list you’ll know what I mean. The recipe below is simple to make and I promise you’ll be able to pronounce all the ingredients! You might even have them all in your pantry.

These nut and seed bars are filled with not just clean vegetarian protein but vitamins and minerals. This is why nuts and seeds are a very important part of a vegetarian diet.

Fig and Buckwheat Breakfast Tart – Great recipe for calcium and fibre

This is one of my favourite weekend breakfasts.This is one of my favourite weekend breakfasts: Fig and Buckwheat Breakfast tart made with Greek yogurt.Thanks My New Roots for a great recipe. Now if I could only get the kids to eat it. I think it’s the figs that put them off..Figs are a very good source of calcium. Three or four of them provide the body with over 100mg. We know calcium is required for healthy bones, but it is also supports muscle and nerve function. Figs are also high in fibre. Here is the recipe:

Pure Goodness Protein Product Review

I recently had the opportunity to review Pure Goodness Pumpkin Seed Protein. Here are my comments:

Pure Goodness Pumpkin Seed Protein, flavoured with natural vanilla and sweetened with stevia, was a great addition to my morning fruit smoothie. It mixed well and tasted great – and one scoop provides 15 grams of protein which is about a third of the daily protein needs of the average 120-pound woman. Getting an ample amount of protein, especially first thing in the morning, will help keep your blood-sugar levels stable, and aid in staving off hunger for a few hours. You will be more focused and productive in your early-day activities.