Recipes

Vegetarian Baby and Child, March-April, 2003

Purple Protein Power Shake

"Need a simple protein boost? Try this shake with or without the protein powder; it's good both ways. Blueberries provide a wealth of antioxidants that protect cells from disease."

1 cup grape juice
1 cup blueberries
6 to 8 oz. cherry or blueberry soy yogurt
1/4 cup (1 scoop/30 grams) soy protein powder

Place all ingredients in a blender and process until smooth and creamy. Makes about 2 1/2 cups.

Warm Red Cider

"This warming, aromatic drink is a welcome addition to a frosty afternoon of hiking or skating. By using whole cloves and cinnamon sticks, you can show children that spices are parts of plants."

2 cups apple juice
2 cups cranberry juice cocktail
2 cinnamon sticks
5 whole cloves

In a saucepan, combine juices, cinnamon, and cloves. Bring just to a boil, reduce heat, and simmer for 5 minutes. Serve warm. Makes 3 3/4 cups.

Fabulous French Toast

"From toddlers to teens and beyond, French toast is always a welcome treat. This scrumptious, egg-free version is quick, easy, and healthful. Serve plain or with your favorite syrup or topping."

1 1/3 cups fortified nondairy milk
3 Tbsp. flour
1 Tbsp. nutritional yeast flakes
Pinch of salt (opt.)
8 slices whole-grain bread

In a medium bowl, beat together milk, flour, yeast flakes, and salt (if using) to make a smooth, thin batter. Pour into a wide shallow bowl or pan. Dip bread slices, on at a time, into batter, making sure both sides are well saturated.

Oil a large, heavy griddle or skillet and heat on medium-high. When hot, add one or two soaked bread slices in a single layer. When bottoms are well browned, carefully turn over and cook the other side until golden. To prevent sticking, oil griddle well between batches. Serve hot. Makes 8 slices.

Tip: While the remainder cook, keep the finished French toast slices hot by placing a lightly oiled baking sheet in a preheated 300[degrees]F oven. For easier cleanup, line baking sheet with parchment paper instead of using oil.

Flaxen Maple Syrup

"Each tablespoon provides 1.5 grams of essential omega-3 fatty acids."

For each 1/2 cup pure maple syrup, stir in 2 teaspoons flaxseed oil. Mix until well blended. Makes about 2/3 cup.

Gee Whiz Spread

"A phenomenal cheeseless "cheese" spread that will have the whole family begging for more. Stir a little into pasta, soups, or sauces for added protein and a burst of rich, cheesy flavor."

2 cups cooked white beans, drained (15-oz. can)
1/3 cup nutritional yeast flakes
1/4 cup fresh or frozen lemon juice
3 Tbsp. tahini or cashew butter
3/4 tsp. paprika
1/2 tsp. prepared yellow mustard
1/2 tsp. salt
1/4 to 1/2 tsp. onion or garlic powder (opt.)

Place all ingredients in a food processor and process until completely smooth. Chill thoroughly before serving. Makes about 2 cups. Keeps five to seven days in the refrigerator.

Grandma's Noodles

"This noodle dish is the inspiration of grandmother Shirley Hunting, whose family includes three generations of vegans. Preschoolers often prefer bland food, and this has proven to be a creamy, soothing favorite for lunch and supper."

8 oz. (1/2 lb.) noodles (parsley-garlic flavored or plain)
15 fluid oz. nondairy creamy corn soup
10 oz. frozen corn
1 Tbsp. dried onion flakes
2 Tbsp. nutritional yeast flakes

Optional Garnishes or Sprinkles:

-additional nutritional yeast flakes

-finely chopped vegetables (such as green pepper, tomatoes, or parsley)

Cook noodles according to package directions or until tender. Meanwhile, place soup, corn, onion flakes, and 2 tbsp. nutritional yeast flakes in a blender and process until smooth. In a saucepan, warm blended corn soup mixture. Drain cooked noodles and add noodles to corn soup. If there's a delay in adding the noodles to the soup mixture, add a little olive oil to noodles to keep them from sticking together. Serve with optional garnishes that can be sprinkled over each serving to taste. Makes 6 cups.

Nutti Sauce

"This delectable sauce is a terrific way to inspire children to eat their veggies. Serve it as a dipping sauce for lightly steamed vegetables; it's also great over pasta, whole grains, salad, or cooked greens."

1/2 cup peanut butter or almond butter
1/4 cup balsamic vinegar
1/4 cup ketchup
1/2 cup water, as needed

Cream together nut butter, vinegar, and ketchup. When well blended, whisk in just enough water to create a pourable sauce. Store leftovers in the refrigerator for three to five days. Thin with additional water before serving, if necessary. Makes about 1 1/2 cups.