Vegan Newbie/ Favorite recipes wanted!

[Guest guest]

Hi - I am new to this group and new to being a Vegan. I have had my son on a

Gluten, Casien, Soy Free Diet for about a year. I have thought about going Vegan

for a while  since he is allergic to eggs, beef, lamb and much more. Seems so

complicated, I worry that he would get enough protein (he is on the thin side

already).

 

I am hoping to get some good/easy recipes to start off. I would really

appreciate it if members can post their favorite recipe. I am hoping to get

enough for the week.

 

Thanks in advance!

 

 

 

 

 

 

[Guest guest]

Hi Patricia,

 

Welcome to our group! At the bottom of each message there is a link to our

group recipe files. If you click on it, it will take you to our recipe

archives. I'm pretty sure you will find it very helpful and you'll find what

you are looking for there. Of course, everyone is still welcome to post their

favorite vegan and gluten-free recipes --- or specify which ones in the files

they enjoy the most.

 

~ LaDonna ~

 

 

, Patricia Rodriguez

<patricia_e_rodriguez wrote:

>

> Hi - I am new to this group and new to being a Vegan. I have had my son on a

Gluten, Casien, Soy Free Diet for about a year. I have thought about going Vegan

for a while� since he is allergic to eggs, beef, lamb and much more. Seems so

complicated, I worry that he would get enough protein (he is on the thin side

already).

>

> I am hoping to get some good/easy recipes to start off. I would really

appreciate it if members can post their favorite recipe. I am hoping to get

enough for the week.

>

> Thanks in advance!

>

>

>

>

>

>

[Guest guest]

Hi Patricia;

 

Welcome to the group! ... and welcome to the planet Vegan. (That's a joke...

when people ask me if I am a vegan, that's what flashes through my mind, as if

I'm from a separate specie, and maybe they think of me that way.)

 

Anyhoo, there are lots of us on this list who have been eating a gluten-free,

soy-free vegan diet (which is of course, casein-free) for lots of years, so

hopefully, we can help you. I find that a good place to start is the Four Food

Groups published by the Physicians Committee for Responsible Medicine.

www.pcrm.com

 

Basically, they divide the vegan diet into 4 groups: fruits, vegetables, legumes

and grains. You eat a generous amount of a variety of foods from each of those

groups each day, and that automatically gives you plenty of protein.

 

How old is your son?

 

My favourite easy meal is our One Pot Wonder: chop up a cup full of each type of

veggie in the fridge, add 2 cups of a cooked legume, a handful of whole grain

rice with some water, cook until the grain and veggies are soft. While

preparing the potful, enjoy an appetizing piece of whole fruit, then eat a

plateful of One Pot Wonderful. It's peasant food at it's best! This is the

sort of diet hard working peasants built kingdoms while the gentry worked on

getting gout from eating all the animal products. You can vary the flavours

with different veggies, herbs, spices, tomatoes, etc. It's always different

that way. :-)

 

You both need to be taking a B12 supplement of course, all vegans do. Did you

know that?

 

If you want to increase your son's calorie intake (it's excess calories that

puts on the pounds, not protein) you can add more fat to what he eats but go

easy with that. Lots of active kids normally go through a skinny phase during

their growth spurts, and increasing their fat intake can actually decrease the

overall volumn of food they will take. In any case, a handful of fresh walnuts

everyday is good for the Omega 6 Fatty Acid intake.

 

I hope this helps...

 

Deborah

 

 

 

 

 

 

Hi - I am new to this group and new to being a Vegan. I have had my son on a

Gluten, Casien, Soy Free Diet for about a year. I have thought about going Vegan

for a while since he is allergic to eggs, beef, lamb and much more. Seems so

complicated, I worry that he would get enough protein (he is on the thin side

already).

 

I am hoping to get some good/easy recipes to start off. I would really

appreciate it if members can post their favorite recipe. I am hoping to get

enough for the week.

 

Thanks in advance!

 

 

 

 

 

[Guest guest]

Since he can't have soy, for protein you would want to use beans, quinoa is

a high protein grain, and nuts have protein. Hemp is also a good source of

protein. I can't have a lot of protein so you wouldn't want my diet plan. I

only eat about 600 calories a day! But for snacks I like dried fruit, peanut

butter on celery sticks, or for a junk food Enjoy Life cookies. Also I love

Glutino pretzel sticks with hummus! And chocolate hemp milk is a nice

healthy treat! For a meal, I'm big on salads with fruits, sun dried

tomatoes, pine nuts or sun flower seeds, and a nice spring mix or baby

spinach base. I really like Amy's Kitchen frozen meals (check ingredients)

They have a baked ziti kid's meal with rice pasta but the cheese might be

soy based. Come to think of it, they all may have soy. I'll double check!

Spaghetti is one of my favorites! It's simple and easy to make. I prefer the

veggie spirals pasta I think it's Mrs. Leeper's brand. Also, same pasta made

into a pasta salad with red onions, tomatoes, basil, red wine vinegar, olive

oil...I can't remember exacts but I will pull out the recipe tomorrow and

post it. It's out of this world! All my family and friends are addicted to

it! Also have a corn and zucchini recipe I'll post tomorrow too. Oh,

sunshine burgers are soy free too and really good! My dog loves them too! I

can't eat one without her begging for it! I use a lot of soy so I'm trying

to think of what is soy free. If I think of anything else I'll post it.

 

Good luck and welcome!

 

On Thu, May 14, 2009 at 8:50 PM, Patricia Rodriguez <

patricia_e_rodriguez wrote:

 

>

>

> Hi - I am new to this group and new to being a Vegan. I have had my son on

> a Gluten, Casien, Soy Free Diet for about a year. I have thought about going

> Vegan for a while since he is allergic to eggs, beef, lamb and much more.

> Seems so complicated, I worry that he would get enough protein (he is on the

> thin side already).

>

> I am hoping to get some good/easy recipes to start off. I would really

> appreciate it if members can post their favorite recipe. I am hoping to get

> enough for the week.

>

> Thanks in advance!

>

>

[Guest guest]

At 07:16 PM 5/14/2009, you wrote:

 

>You both need to be taking a B12 supplement of course, all vegans

>do. Did you know that?

 

I was wondering about this. Does nutritional yeast do the trick if

one eats enough of it? I don't take a supplement, and I recently had

my b12 level treated. It was fine, so I was thinking it must be the yeast.

 

Shannon

[Guest guest]

Thanks Deborah,

 

My son is 10 and lucky for me I do not have a problem with him eating new foods,

he loves his veggies. We already eat a lot of beans and rice. I was just looking

for some variety for a rotation diet.

 

And yes we do take B12 supplements.

 

I am going to browse through the recipes and hopefully something will catch my

eye.

 

 

, Deborah Pageau <dpageau

wrote:

>

> Hi Patricia;

>

> Welcome to the group! ... and welcome to the planet Vegan. (That's a joke...

when people ask me if I am a vegan, that's what flashes through my mind, as if

I'm from a separate specie, and maybe they think of me that way.)

>

> Anyhoo, there are lots of us on this list who have been eating a gluten-free,

soy-free vegan diet (which is of course, casein-free) for lots of years, so

hopefully, we can help you. I find that a good place to start is the Four Food

Groups published by the Physicians Committee for Responsible Medicine.

www.pcrm.com

>

> Basically, they divide the vegan diet into 4 groups: fruits, vegetables,

legumes and grains. You eat a generous amount of a variety of foods from each

of those groups each day, and that automatically gives you plenty of protein.

>

> How old is your son?

>

> My favourite easy meal is our One Pot Wonder: chop up a cup full of each type

of veggie in the fridge, add 2 cups of a cooked legume, a handful of whole grain

rice with some water, cook until the grain and veggies are soft. While

preparing the potful, enjoy an appetizing piece of whole fruit, then eat a

plateful of One Pot Wonderful. It's peasant food at it's best! This is the

sort of diet hard working peasants built kingdoms while the gentry worked on

getting gout from eating all the animal products. You can vary the flavours

with different veggies, herbs, spices, tomatoes, etc. It's always different

that way. :-)

>

> You both need to be taking a B12 supplement of course, all vegans do. Did you

know that?

>

> If you want to increase your son's calorie intake (it's excess calories that

puts on the pounds, not protein) you can add more fat to what he eats but go

easy with that. Lots of active kids normally go through a skinny phase during

their growth spurts, and increasing their fat intake can actually decrease the

overall volumn of food they will take. In any case, a handful of fresh walnuts

everyday is good for the Omega 6 Fatty Acid intake.

>

> I hope this helps...

>

> Deborah

Hi - I am new to this group and new to being a Vegan. I have had my son on a

Gluten, Casien, Soy Free Diet for about a year. I have thought about going Vegan

for a while since he is allergic to eggs, beef, lamb and much more. Seems so

complicated, I worry that he would get enough protein (he is on the thin side

already).

>

> I am hoping to get some good/easy recipes to start off. I would really

appreciate it if members can post their favorite recipe. I am hoping to get

enough for the week.

>

> Thanks in advance!

>

>

>

>

>

[Guest guest]

This one is worth keeping a can of Limas on hand for. My dad loves it even

though he's not veg.

 

http://www.greedygourmet.com/2009/01/05/warm-butterbean-red-pepper-green-bean-an\

d-mushroom-salad/

 

This one's from Sarah Kramer's Vegan a Go-Go. I pour it over Rice Fettucine. 3/4

tsp pepper is a lot of pepper, so I use just under 1/4 tsp or so.

No-cook, and still the best Alfredo sauce I've tried!

 

Fettucine Alfredo

 

Fettucine pasta, enough for two people

3/4 cup raw cashews

1/4 cup raw pine nuts

1 tbsp lemon juice

1 garlic clove

2 tsp nutritional yeast

1/2 tsp ground thyme

1/2 tsp salt

3/4 tsp black pepper

3/4 cup water

 

In a large pot of salted water, boil the pasta. While pasta is cooking, with a

blender or food processor, blend the remaining ingredients until smooth.

 

When pasta is cooked, drain noodles and return to pot. Add the sauce to the

noodles and toss well. Serve immediately.

 

Makes 2 large or 4 small servings.

 

 

Linda

 

 

 

 

 

 

 

 

 

[Guest guest]

On May 14, 2009, at 8:50 PM, Patricia Rodriguez wrote:

 

> Hi - I am new to this group and new to being a Vegan. I have had my

> son on a Gluten, Casien, Soy Free Diet for about a year. I have

> thought about going Vegan for a while since he is allergic to eggs,

> beef, lamb and much more. Seems so complicated, I worry that he

> would get enough protein (he is on the thin side already).

> ================

 

We're vegan on a gluten, casein and soy free diet as well. people

need far less protein than you think. Beans, seeds, nuts and greens

all contain protein.

 

I give my kids a fruit and spinach smoothie every morning. They get

half a pound of spinach in it. The protein count is good in it.

Then during the rest of the day I ensure that they eat nuts and seeds

and have some beans.

 

Also, thin is good. It's far better for your child to be thin than

it is for him to be carrying extra weight. Our perceptions of what is

normal have changed so much because so many people are so heavy in

this country.

 

Shez

[Guest guest]

On May 14, 2009, at 11:35 PM, Shannon West wrote:

 

>> You both need to be taking a B12 supplement of course, all vegans

>> do. Did you know that?

>

> I was wondering about this. Does nutritional yeast do the trick if

> one eats enough of it? I don't take a supplement, and I recently had

> my b12 level treated. It was fine, so I was thinking it must be the

> yeast.

==========

 

no, you need to take B12 as well and preferably in the methyl B12

form, not the cyano B12 form as the cyano form is not well absorbed.

 

Sherene

[Guest guest]

Remember that all living things have protein in them. DNA is protein.

Every single cell has DNA in it. Unless all you are eating is

cassava, fruit, or junk food, if you are getting enough calories, you

will get enough protein.

 

Pam

 

On Fri, May 15, 2009 at 5:13 AM, Sherene Silverberg <sherene wrote:

>

>

>

> On May 14, 2009, at 8:50 PM, Patricia Rodriguez wrote:

>

>> Hi - I am new to this group and new to being a Vegan. I have had my

>> son on a Gluten, Casien, Soy Free Diet for about a year. I have

>> thought about going Vegan for a while since he is allergic to eggs,

>> beef, lamb and much more. Seems so complicated, I worry that he

>> would get enough protein (he is on the thin side already).

>> ================

>

> We're vegan on a gluten, casein and soy free diet as well. people

> need far less protein than you think. Beans, seeds, nuts and greens

> all contain protein.

>

> I give my kids a fruit and spinach smoothie every morning. They get

> half a pound of spinach in it. The protein count is good in it.

> Then during the rest of the day I ensure that they eat nuts and seeds

> and have some beans.

>

> Also, thin is good. It's far better for your child to be thin than

> it is for him to be carrying extra weight. Our perceptions of what is

> normal have changed so much because so many people are so heavy in

> this country.

>

> Shez

>

[Guest guest]

*Tomato Basil Pasta Salad* (Woman's Day Magazine July 08)

 

3 large ripe tomatoes coarsely chopped (about 3 1/2 cups)

1/3 cup chopped red onion

1/4 cup extra virgin olive oil

2 TBLS red wine vinegar

1 tsp minced garlic

1/2 tsp each salt and pepper (I use sea salt)

1/4 tsp dried oregano

12 oz fusilli pasta or your favorite pasta ( I use Mrs. Leeper's veggie

spirals)

1 cup fresh basil leaves, cut into thin strips

 

Put all put the pasta and basil in a large bowl and toss. Let stand at room

temp for at least 30 minutes, tossing occasionally. Cook pasta according to

package directions. Drain and add to bowl, lightly toss. Let come to room

temp, add basil, toss. Serve or refrigerate up to 1 day.

 

 

*Zucchini and Corn Salad*

 

Recipe by: Susan Voisin http://www.fatfreevegan.com/salads/corn.shtml

 

The fresh herbs really give the salad its pizzazz, so try to find some if

you don't grow your own.

 

2 cups fresh or frozen corn kernels

1 small sweet onion, such as Vidalia (about 1/2 cup finely chopped) (I use

red onion)

1 pound zucchini (about 2 cups chopped)

1/2 medium red or green bell pepper (about 1/2 cup chopped), cut into

bite-sized pieces (I use red and yellow)

1 tomato, seeded and chopped

1-2 tbsp fresh basil, chopped

1-2 tsp. fresh oregano, chopped

1 clove garlic, minced or pressed

1/3 cup water

2/3 cup seasoned rice vinegar (I use a mix of olive oil and apple cider

vinegar)

1/2 tsp. black pepper

 

If the corn is frozen, put it into a colander and rinse thoroughly with cool

water to begin defrosting. Drain well, and place the corn into a 2-quart or

larger bowl. Add the other vegetables and the basil and oregano and mix

well.

 

In a measuring cup or jar, combine the garlic, water, seasoned rice vinegar,

and black pepper. Pour the dressing over the vegetables and stir to coat

well. Refrigerate, covered, for 1 hour or up to 2 days. The zucchini will

release moisture as the salad marinates. Lift out salad with a slotted spoon

to serve.

 

 

Another favorite that I came up with is *mashed red potatoes with

caramelized onions*.

 

I leave the skins on but you can peel them if preferred. Cube potatoes and

boil as you would any potatoes to make mashed. Drain and mash using whatever

vegan milk and butter products you prefer to a consistency you like. (I use

rice milk and earth balance) While the potatoes are boiling slice your

onion, vadelia is a nice flavor with the reds but any will work. Saute the

onions in a little olive oil on low heat until the caramelize. Mix into the

mashed potatoes and serve.

 

*If you can't have potatoes, try using mashed cauliflower in place of the

potatoes.

 

 

 

[Guest guest]

On May 17, 2009, at 1:35 PM, Jae Jones wrote:

 

> *Tomato Basil Pasta Salad* (Woman's Day Magazine July 08)

> =========

 

I'm going to make this for my kids tomorrow for lunch. It contains

some of their favorite foods. thanks for the recipe

 

Shez