Protein rich meal ideas for almost completely vegetarian dd (7)

[Enid]

She has recnetly decided she hates meat

although she will eat spag bol

she doesn't like cheese much either and I worry about her protein intake.

She likes peanut butter - that has got lots of protein, right?

Peanut butter is ok. I gather the Western diet is overly high in protein, anyway.

First of all, is mince ok in other things? Lasagne? Meatballs?

Other vegetarian sources of protein:

• eggs
• yoghurt
• tvp etc
• quinoa is ok, other whole grains have some too.
• beans
• hummous
• nuts
• seeds

I'm a veggie and have a ds who is nearly a veggie and also does not like cheese so I understand your worry. Red lentils are good for adding to lots of things eg soup, tomato based pasta sauce. They can be blended easily if you need to hide them. I make a lovely veggie shepherds pie using lentils as the base.

Other stables for us are hummous and eggs (even if just in pancakes).

You can get a fair bit of protein by using whole grains.

Enid - you could read 'Diet for a Small Planet' by Frances Moore Lappe for food combination ideas and background reading. If I remember correctly, eggs fit most closely to our protein requirements.

I'm sure there must be something more recent that's been published but personally not aware of it.

You could try the Vegetarian Society?

don't really have any advice even though we are veggie, fortunately the DSs love cheese and eggs but, at the risk of hijacking your thread, tealady - could you post the recipe for that shepherd's pie please?

Thanks

Lentil shepherds pie

1 diced carrot
1 diced courgette
1 chopped onion
1 chopped stick of celery
garlic

Fry the above for 3/4 mins in a little oil. Then add 200g red lentils, about a pint of veggie stock, tin of chopped toms and a little tomato puree. Bring to boil then cook for 15 mins.

Add a dash of tabasco, season and cook for another couple of mins.

Put in ovenproof dish and cover with mash. Sprinkle grated cheese on top (if required) and bake for 20 mins.

yum

I didn't mention her pathological hatred of mash

have just made a red lentil soup with chicken stock

she loves hummus and nuts and seeds. and quite likes yogurt. She likes super-healthy food like raw broccoli as well - hmm, a diet of red lentils and raw broccoli, better get the scented candles in

enid would she eat rosti or are all potatoes a no-no?

Nuts
Eggs
Dairy - try adding cream cheese or creme fraiche to tomato-based veggie sauces for example
Wholegrains (especially quinoa)
Does she eat fish?

I stir ground almonds into any kind of sauce (bolognese etc). Protein, calcium and magnesium.

thanks tealady

this is brill thanks

ground almonds? will try

she wolfed down the red lentil soup then wanted some cream crackers so she got those liberally spread with peanut butter. Then a yogurt.

Put a hand ful of quinoa into the lentil soup too - extra protien and amino acids.

Scrambled eggs (with parsley) and beans - multi seed toast

Cheese and spinach toasties on multi grain bread

You can get sugar free peanut butter and it's just as delish

Makr sure she has some juice with meals to aid iron absorbtion too.

ta monkeytrousers
we only have the sugar free stuff - i love it. she hates juice! only water. she is gillian mackeiths dream child.

except...quinoa...one of the few foods I literally could not eat

How is this going for you Enid? I have newly hatched veggie, dd1 who's 5. 'I can't eat animals, it's a horrible thing to do to them'.

I am unleashing lentils tonight. She has asked for a lentil sandwich tomorrow convinced they will be her friend. Hope she's right... like the ground almonds idea.

hi,
How about tofu?
firm tofu can be sliced and marinated and grilled or cubed and used in stir fries or salad.
You can find olive or pesto tofu in health shops. Yummy when added to greek salad or grilled and seved on toasted bread with olive oil.
Soft silken tofu can be used as a thickener as for creamy sweetcorn soup or mixed and blended with any veggie soup (adds creamy texture.
It is an extremely versatile ingredient as it is quite bland.
google it, I'm sure you'll find lots of recipes.

will she eat Quorn?

eggs are the best thing, if she gets into the habit of an egg for breakfast everyday you can relax a little bit
all types of pulse are good, you may need to persuade her into them
ditto nuts (although v high fat, you don't want TOO much of them)

the quorn and tofu stuff is good protein if she'll eat it

will she eat fish? if I were you I'd be tempted to insist on fish at her age. and watch her iron levels, lots of green leafy veg and vit c (juice) with meals

also can you try her on lots of different kinds of cheeses? mozzerella, feta (mine love it strangely), "mouse cheese" with holes in it, crumbly wensleydale, soft cream cheese - I wouldn't go for the "I don't like cheese£" thing either. I think you need to sit her down and tell her that if she doesnt' eat meat she has to find protein in other places, and cheese is a good one so she has to at least try lots of different types until she finds the ones she likes.

Hi Enid,

I've been veggie since I was about 8. I try it every so often but I after 20 odd years, I still don't like it.

The key is the willingness to at least try everything!! I despise mushrooms which as you can imagine, provides a few headaches when out and about!

Quorn is wonderful stuff, even my carnivore of a DH will eat it!!

And I too, love peanut butter!!!

Good Luck

cook a vege chilli with green lentils in to replace the mince and serve with rice - the lentils and rice together form a complete protein. plus you can hide lots of veggies in it too