Vegan for Life - Jack Norris [60]
• 1 cup fortified soymilk
• ½ banana
SNACK
• ½ cup stewed dried apricots
LUNCH
• ¼ cup hummus
• 1 small (4-inch) pita
• ½ cup shredded carrot salad with ½ tablespoon vegan mayonnaise
• ½ cup calcium-fortified apple juice
SNACK
• ½ slice bread
• 1 tablespoon peanut butter
• 1 cup fortified soymilk
DINNER
• 3 pasta shells stuffed with ¼ cup pureed soft tofu
• ¼ cup steamed broccoli with 1 teaspoon margarine
• ¼ cup butternut squash topped with 1 teaspoon brown sugar
SNACK
• 1 cup fortified soymilk
• 1 graham cracker
Blackstrap molasses (but not regular molasses) is a great source of calcium and iron. It has a strong taste and is likely to be more acceptable to children when mixed into other foods like smoothies, baked beans, or baked treats. It can also be mixed into peanut or almond butter and spread on crackers or bread.
ON THEIR OWN: VEGAN SCHOOL-AGE CHILDREN
The school years bring a new set of challenges as children encounter school lunches, birthday parties at McDonald’s, and overnights with friends. Some kids may be savvy to the ways of the meat-eating world; others may have had less exposure to the idea that their diets are “different.”
Will your child’s vegan habits follow him as he heads out the door? Parents are likely to be faced with a series of decisions about this—personal decisions with no right or wrong answer. Some parents believe that a 100 percent vegan approach is most in line with their family’s values and least likely to be confusing to a child. Others might allow some flexibility in certain social situations. Regardless, as children grow older, there will be times when parents no longer have control over what goes into their young ones’ stomachs.
At home, however, parents can provide well-balanced vegan meals by following the food guide in Chapter 7 with some modifications to the number of servings as we’ve shown on page 158.
In public schools, cafeterias are unlikely to have regular vegan choices, and lunches brought from home are usually the best option. Try a laptop lunch box, based on the Japanese bento box. With compartments for four or five different foods, it allows you to create lunches with variety and fun appeal.
VEGAN TEENS
Growth during the teen years is faster than at any other time except for infancy. Needs increase dramatically for calories, protein, calcium and—for girls—iron. Meeting these needs can be a challenge since teens eat many meals on the go or on their own, and nutrition isn’t always a high priority. Many adolescents, vegan or not, fail to get enough calcium and iron. Diets often are too high in fat and sugar and low in fiber.
BROWN BAG OR LAPTOP LUNCHES FOR VEGAN SCHOOLCHILDREN
Ideas for sandwiches or wraps
• Hummus with chopped apples
• Almond butter with shredded carrots
• Tofu salad with vegan mayonnaise and chopped celery
• Vegan cheese, avocado, and veggies
• Chopped chickpea salad with vegan mayonnaise
• Peanut butter and apple slices
• White beans pureed with cooked carrots and mixed with chopped apples and walnuts
• Avocado blended with shredded vegetables
• Potato salad made with cooked potatoes, chopped carrots, and tahini dressing
• Crumbled tofu, shredded raw cabbage, and peanut butter dressing
• Lentils with corn and sunflower seeds
• Vegan turkey and cheese
• Pinwheels: chopped vegetables and vegan cream cheese rolled in a whole-wheat flour tortilla and sliced into rounds
In the thermos
• Canned or homemade vegetarian chili
• Vegetable soup
• Beans and franks: vegetarian baked beans with tofu hotdogs
On the side:
• Fresh fruit
• Raw vegetables with tahini or tofu dip
• Baked tortilla chips
• Pasta or rice salad
• Bagel chips
• Vegetarian sushi
Sweet treats:
• Peanut butter or oatmeal cookies
• Soy or coconut yogurt
• Dried fruit or trail mix
• Graham crackers
• Granola bars
• Pitted dates rolled in shredded coconut or finely chopped nuts
• Nutty fruit bites: dried fruit, nuts, and peanut butter blended in a food processor and rolled into bite-sized