Monday Morning Parent: My Baby's Veggie Tales

You should see/hear the reactions we get when we tell people that we are raising Marlie as a vegetarian. Most of it is simple curiosity, like how does she get her protein? I realize we live in America where beef is king (or is it chicken?) and that meat is a diet staple in this country. But it is a big misconception that human children or adults need to eat meat for sustenance. I am not bashing meat-eaters. Hey, I eat it too...although in better qualities and far less quantities than I used to. My point is that meat is a dietary choice not a dietary necessity, not to mention the negative impact that large-scale meat production has on our environment. I'll end my preaching there.

It's not hard to prepare vegetarian meals that provide the nourishment that your child's growing body needs. You will need to educate yourself about food and buy a good cookbook. A meatless diet doesn't have to be boring or restrictive. For example, I make (un)fries instead of french fries by boiling a potato, cutting it french-style, coating the pieces in olive or coconut oil, and baking until crisp. Even fruit and veggies can be fun! I smear almond butter on sliced pears, drizzle yogurt on bananas, and sprinkle grounded flax seeds on sweet potatoes. I also experiment with smoothies by mixing greens and fruit with almond or coconut milk for a refreshing treat packed with vitamins and minerals!

Here is a sample of Marlie's daily menu:

Breakfast: scrambled egg, porridge, fruit, almond/coconut milk
Morning Snack: fruit, almond/coconut milk
Lunch: organic Greek yogurt, vegetable, breastmilk
Afternoon Snack: fruit or vegetable*, water
Dinner: beans, vegetable, almond/coconut milk
*fruits and vegetables are bought fresh (preferably organic and locally grown), cooked or ripened to soften, then cut into spears or cubed so she can hold it and feed herself.

Here is a list of Marlie's favorite foods and some of the nutrients they provide:

• almond butter: iron, calcium, protein, riboflavin, folate, Omega 3 and 6 fatty acids
  
• almond milk: calcium, vitamin D, vitamin E, manganese, selenium, Omega 3 and 6 fatty acids
  
• apples: fiber, vitamin C
  
• avocados: fiber, protein, vitamin C, vitamin K, vitamin B6, folate, potassium, magnesium
  
• bananas: vitamin B6, vitamin C, potassium
• beets: vitamin C, fiber, iron, folate, manganese
  
• blueberries: vitamin C, vitamin , manganese (also good source of antioxidants)
  
• carrots: vitamin A
  
• chickpeas/hummus: protein, fiber, iron, folate, manganese,
  
• coconut milk: vitamin B12, vitamin D (also a good source of medium chain fatty acids)
  
• eggs: vitamin B12
• kale: vitamin A, vitamin C, vitamin K
  
• mangoes: vitamin A, vitamin C
• oatmeal, protein, fiber, iron, thiamin, Omega 3 and 6 fatty acids
• peaches: vitamin A, vitamin C, potassium
  
• pears: fiber, vitamin C
  
• pinto beans: protein, fiber, iron, folate
  
• potatoes: fiber, protein, iron, vitamin C, vitamin B6, potassium
  
• quinoa cereal: protein, iron, fiber, folate, manganese
• spinach: vitamin A, vitamin C, vitamin K, iron, calcium, protein
  
• sweet potatoes: fiber, iron, protein, vitamin A, vitamin C, vitamin B6
  
• tomatoes: vitamin A, vitamin C, potassium
  
• yogurt (Greek-style): protein, calcium (also a good source of probiotics)
  

There are some foods that we let Marlie have occasionally, but I call these the seldom/rarely foods:

• bread (whole grain or sprouted)
  
• cheese
• chips (blue corn tortilla)
• corn/corn grits
  
• fruit juices
• ginger cookies/arrowroot teething biscuits
• pancakes
• pasta
  
• popcorn
• rice
  

Not ready to convert yet? Try a meatless day or two with your family. Happy eating!

Disclaimer: I am not a professional dietitian or a nutritionist. Consult your family physician about making dietary changes. Please be mindful that some foods such as eggs and nuts are not recommended for babies under a year old. Always introduce new foods one at a time and watch for allergic reactions. Report any suspected food allergies to your child's pediatrician.