3) Check out some websites and other reading with helpful information on feeding children a vegetarian diet, i.e., The Journal of Health & Healing, www.wildwoodlsc.org/journal.htm ; The China Study by T. Colin Campbell, Ph.D., Andrews University, www.andrews.edu/NUFS/nutrifax.html; Emerald Valley Wellness Center, www.emeraldwellness.com; Vegetarian Resource Group, www.vrg.org/nutshell/kids.htm, healthymomshealthyfamiles.blogspot.com/

4) Don’t be afraid that your child won’t thrive on a plant food diet. According to the American Dietetic Association, a vegetarian diet is nutritionally sound, so don’t get caught in the “high protein” craze. Most Americans get too much protein, especially animal protein, which can increase the risk of osteoporosis, heart disease and cancer.^4,5,6 Plant foods have more fiber and less fat. The Lord’s admonition to eat “neither the fat nor the blood” (Lev. 3:17) was to prevent the disease risks that we are generally experiencing. The healthy fats that come from plant foods will give your vegetarian child a strong immune system, greater endurance, better memory, improved grades and a gentler disposition. ^7,8,9,10

5) Get a really good vegetarian cookbook and let your children pick new recipes, and then go with them into the kitchen to cook - boys and girls. This is a great learning experience for children, sort of like chemistry only better because you get to eat it. Better yet, is garden to kitchen fresh. You can prepare great home style foods from wholesome plant foods. Children will love learning to eat new foods when they have a hand in the preparation.

6) Don’t let you vegetarian child, or any of the family, fill in their diet with sugary snack foods that will spoil their appetite for mealtime. All children can learn to eat only at meal time and to drink water until the next meal. Then with hearty appetites they will enjoy the fruits and vegetables and other wholesome foods of the Lord’s bounty. “The full soul loatheth a honeycomb; but to the hungry soul every bitter thing is sweet.” (Proverbs 27:7)

7) Remember God’s ultimate goal is for our children (and us) is to reign with Him in His coming kingdom. What is the spirit of that kingdom? Blessed are the meek, and blessed are the merciful; they shall obtain mercy and inherit the earth. (Matt. 5:5,7). They shall not hurt nor destroy in all my holy mountain . . .the wolf also shall dwell with the lamb . . . the cow and the bear shall graze . . . and the lion shall eat straw like the ox . . . and a little child shall lead them.” (Isaiah 11:6-9).

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Kay Hansen is the program director and nutrition educator for the Emerald Valley Wellness Center in Creswell, Oregon. She is the author of a new cookbook, Vegan Homestyle; Simple Recipes for Healthy Living. As a vegetarian cook and cooking instructor she has taught hundreds of people to cook and enjoy a natural plant food diet. Both Kay and her husband, Richard Hansen, M.D., teach healthful living for the glory of God through their Live-for-Health Wellness Program and in many churches, retreats and conferences across the country and overseas as well. They are available for interviews via www.emeraldwellness.com.

Footnotes

1 Genesis 1:29.

2 Lifespan of antedeluvians: Genesis 5:5,8,11,14,17,20,23,27,31.

3 Nutri-Fax On-Line, “Plant Based Diets Validated” Fall 1996 Issue, Winston Craig, Ph.D., editor.

4 American Dietetic Association: Vegetarian Diets: June 2003 (Vol. 103, Issue 6, Pages 748_765).

5 The China Study; T. Colin Campbell, Ph.D.; copyright 2004, page 204.

6 World Cancer Research Fund Internationa; American Cancer Society: Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, Nov. 2007

7 Brain Food: Student vegans see boost in grades, energy; Miami Herald, June 4, 2001.

8 Essential Fatty Acids; Physician’s Committee For Responsible Medicine, 01/08/04.

9 Monounsaturated Fatty Acid Diets Improve Glycemic Tolerance, Endrocinology, Mar 2001;142:1148.

10 High-monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations, Am.J.Clinical Nutrition, Dec. 1999;70:1009.

Last week I was the recipient of the leftover vegetables from the potluck. Peas and corn. So I thought it was pretty safe to use. With a nice vegan white sauce and some potatoes and seasoned Soycurls it was really delicious. Here is a nice post holiday treat that you can cook in one pot.

1 recipe of White Sauce from the Vegan Homestyle cook book.

(blend together 2 c. water, 1/2 c. raw cashews, 1 T. olive oil, 1 T. yeast flakes, 1 1/2 t. salt & 2 t. unbleached flour).

2 medium potatoes

1 c. peas

1 c. corn

1 c. Soycurls from Butler Foods

1 T. Live-for-Health Chicken-style seasoning

Place the Soycurls and chicken-style seasoning in a 4 qt. pot with just enough water to cover the Soycurls and simmer until all the water is absorbed. Remove to a bowl. Cut up the potato and let it simmer in the pot with a little water while you make the white sauce. When the potatoes are tender, drain the water. Stir in the white sauce and heat, stirring constantly, until it thickens. Then add the peas and corn and Soycurls. Serve over whole grain toast. Hot, hearty & yummy!

My friend gave me the most beautiful sweet meat squash.  It was a large lovely green globe with little golden bumps on it.  I almost hated to cut it open.  But it’s destiny was pie!  This was my first sweet meat squash pie and since it was a success I thought I’d share the process.

Cut up the squash into sections (like 8ths).  Place the squash sections in a Pyrex dish with some water and cover with foil.  Bake at 350 degrees for about an hour until the squash it tender.  Scrap the squash meat out into a bowl.  It you are just eating squash it can be served mashed with a little Earth Balance buttery spread.  But for pie we have to get rid of some of that water.  So I ran the squash meat through the Victorio food strainer to take out any strings (there were only a few).  Then I placed the pulp in a straining bag made of cotton or _____ and suspended it over a strainer to allow the water to drain out overnight.  (After the initial draining I put it in the refrigerator overnight).  In the morning the pulp looked exactly like the thick pulp that comes from a can of pumpkin.   Then I used the recipe below and it was quite tasty.  In fact, I might like it better than pumpkin, it has a lighter taste.  Enjoy!
2/3 c. water
1 T.  agar agar flakes

1 1/2 c. Silk soy creamer
2/3 c. organic cane crystals
1 T. coriander
1/2 T. cardamom
1 t. vanilla flavor
1/2 t. salt
15 oz. sweet meat squash puree (It’s about 1 3/4 c. - I actually weighed it).

Soak agar agar flakes in 2/3 c. water for 10–15 minutes. Blend next seven ingredients until smooth in a blender. Simmer agar agar, stirring constantly, for 3 minutes until dissolved.  Add to blender and blend until smooth. Pour squash mixture into an unbaked pie crust and bake at 450° for 10 minutes then turn heat down to 350° for 40 minutes more. Cool slightly and place in refrigerator uncovered.  Allow to cool completely before serving. Serve with Tofu Vanilla Ice Cream or Coconut Whipped Cream. Makes (1) 8? Pie.  See “Vegan Homestyle for topping recipes”

I found out on Saturday night I’d have four extra people for lunch on Sunday, my busy work day at home.  So many projects to do, I thought we’d just eat sandwiches.  What to do.  So I soaked 2 cups of white beans.  On Sunday morning I put them in the crockpot with water and let them cook while I dug in the garden.  Just before lunch I added some sauted onions and a home canned jar of tomatoes all chopped up, juice and all.  2 t. of salt and 1 T. of our Live-for-Health vegetaruan chicken-style seasoning.  Presto - soup!  Served it with whole grain toast and sliced tomatoes from the garden.  It was hearty, filling and super easy.  Simple food that is so satisfying.

I received an email today about the LFH Chicken-style seasoning recipe in Vegan Homestyle, asking if the McKay’s chicken-style seasoning could be substituted.  It really cannot.  It has way too much salt, not to mention is contains lactose, mace, and other objectionable ingredients.

You will find that the mellow flavor of the LFH Chicken-style seasoning can be used for many purposes including the seasoning of tofu, soups, sauces, beans, etc.  If you mix up a double batch, put it in a jar with a tight fitting lid, it can stay in the cabinet, like many seasonings, almost indefinitely.  You will use it up before it ever would need to be discarded.

The LFH Chicken-style seasoning can be purchased from the Emerald Valley Wellness clinic in 8 oz. or 16 oz. bags.  Just send us an email or give us a call 866-279-2852 and we would be glad to send you some.

Wraps are a wonderfully fresh and easy summer meal.  Some friends had us over for a wrap supper and it was so simple.  Store bought whole grain wraps with shredded veggies, like carrot, zucchini, radish, lettuce, chopped tomato fresh dill and chives, you get the idea.  Then for a little sauce they served soy mayonnaise and Alpine Cheese Spread from the Vegan Homestyle cookbook.  You could add salsa or chopped Walla Walla onion, salad dressing or fresh basil leaves.  It is super simple.

I had just a little bread dough left after making 5 loaves of bread.  So I cut it into large walnut sized balls.  Rolled very thin.  Left to raise for about 20 minutes.  Cook on an electric grill set at 350 degrees for 2 minutes - turn every 30 second.  Watch that it doesn’t puff up like a pita bread.  Wrap in a clean towel to keep soft.  I think just about any whole grain bread dough will do.

Oh, yeah, I fried some breaded tofu for our last wrap meal - it was yummy!  What do you like to put in your wrap?

By now there ought to be oodles of fresh greens coming out of your garden.  We’re enjoying fresh, tender kale and collards.  Unfortunately, the gophers ate most of the beets, so we’re on the war path.  But, here is my favorite way to cook greens.  I cook them all the same, except when I just stir fry with a little olive oil and garlic.

Tasty Cooked Greens
from Vegan Homestyle: Simple Recipes For Healthy Living by Kay Hansen

Carefully wash and coarsely chop greens of your choice such as: kale, collards, chard, beet greens, mustard greens, etc.  The stems may be removed during washing by pulling the leaf away from the stem.  Greens will cook down to about 1/4 in volume. Plan to cook 1 bunch per 2 people served.

Place approximately 1/4 - 1/2 inch of water in a large pan.
Layer the following:

          Chopped greens
Olive oil - spray lightly with Misto^® Sprayer
Garlic - 1-2 pressed or chopped cloves
          Onion - 1-2 T. chopped onions per layer
         Vegetarian Chicken-style Seasoning - 1-2 t. per layer (see below)

Cover the pot with a lid. Bring water to a boil, turn to medium heat and steam for 20-30 minutes until tender. Stir occasionally.

Live-for-Health Vegetarian Chicken-style Seasoning

1-1/3   c.         yeast flakes

1/4       c.         onion powder1          t.          garlic powder

1          T.         barley malt powder

1          T.         parsley

1          T.         salt

1          t.          basil

1/2       t.          marjoram

1/2       t.          paprika

1/2       t.          ground celery seed

1/2       t.          turmeric

1/2       t.          savory
Place all ingredients in a dry blender and blend until well mixed.  Store in an airtight container. Use for seasoning tofu, soup, veggies, gravy or sauces.

This is my new favorite breakfast treat.  It’s high protein and makes my tummy really happy with I have fried tofu on toast for breakfast.

Slice you 1 lb. of firm tofu into 8 even slices.  I cook 1/2 one day and the other 1/2 the next.  Heat a cast iron fry pan on medium, spray with non-stick spray or olive oil and add your tofu.  Sprinkle the top of your tofu with a little Bragg liquid aminos.  Fry until brown on the bottom.  Turn.  Sprinkle with a little vegetarian chicken-style seasoning.  When brown on the bottom, turn and cook for just a few seconds (too long and the CS seasoning will burn).  Serve on fresh toast.   Better than bacon!

Whole wheat pita bread is so tasty with your homemade hommus. I’ve found that my homemande pita doesn’t fall apart like the ones I buy frozen. You just have to give it a little attention. The recipe for Whole Wheat Pita Bread is in my book, Vegan Homestyle. Here are some tips: Divide the dough and weigh them out into 4oz. balls. This will make just the right size pita. When rolling into a ball, keep folding toward the center and pinch to make a nice tight ball. Then your margins will be smooth when you roll it out. Also, roll it thin, 1/8″ or less. It won’t rise much but it will puff nicely in the oven. Make sure you preheat the oven and the pan or baking stone you are going to use so everything is hot. They’re simple. I mixed up a batch in my food processor the other day and it was easy.

Whole Wheat Pita Bread

1 T. active dry yeast, scant
1 t. barley malt powder or Sucanat®
1 1/2 c. warm water 110-115°
2 t. salt, use canning salt
2 t. olive oil
3 1/2–4 c. whole wheat bread flour, fresh ground if possible
Unbleached flour for rolling

Mix together warm water, sweetener and yeast. Stir until dissolved and let proof until bubbly. Add yeast mixture to bread mixer or bowl. Add enough whole wheat flour to make a soft spongy mixture and mix to develop gluten for 5 minutes. Add salt, oil and enough whole wheat flour to make a soft, only slightly sticky dough. When too stiff to stir, turn out on a floured board and knead, adding a little flour if needed, until smooth and elastic, about 10 minutes. If you use a mixer or food processor it won’t need that much hand kneading.  Divide dough into 8–10 balls, cover and allow to rest for 10 minutes. Dust the board with a little unbleached flour and roll each ball out into a circle 6–8 in diameter and about an 1/8 thick or less. Place on a baking sheet and cover with a towel. Place in a warm place for about 30 minutes.
Preheat oven to 500°. Put a baking sheet or pizza pan with little holes, or a wire mesh on the lowest oven rack. Place 2–3 pita rounds on the baking sheet on the bottom rack (whatever will fit) and bake for 3 minutes. Pitas will puff up like a balloon. Do not allow pitas to become crisp. Remove to a cooling rack and cover with a towel to retain moisture. Pitas will deflate as they cool. Bake the remaining circles the same way. When cool, pitas can be wrapped in plastic and refrigerated or frozen. To reheat, cut pitas in half, slightly separate the edges and stack in a casserole dish. Cover and reheat for 10 minutes at about 250°. Serve with Hommus and lots of chopped veggies.

Tonight we are demonstrating veggies.  But, more than that, how to make veggies interesting, tasty and a major part of your meal.  We’ll be demonstrating haystacks (like taco salad) with a tofu sour cream, the tastiest cooked greens you’ve ever tasted, veggie wraps with marinated tofu squares.  All served with yummy carob brownies.  With summer coming, lets get lots of veggies on our plates.  By the way, it’s time to plant greens, if you haven’t already.

blessings,

Kay Hansen