Vegan "Meat" Lovers Pizza

Vegan "Meat" Lovers Pizza

After a long day of travel and dealing with my mother's illness, I came home to this delicious meal. It tastes so great it is hard to believe it is vegan. While a whole wheat bread would be healthier, the sourdough bread is a nice treat.  We love Pomi tomatoes since they are so sweet. Plus, they come in a cardboard container avoiding the issues of canned goods.  The kids love this sauce so much they eat it straight out of a bowl.

Ingredients
Sliced Bread
Expeller-pressed Canola Oil Spray

Sauce
1 container (26 oz.) Pomi Tomatoes
2 teaspoons dried oregano
2 cloves garlic
1 teaspoon salt
1/2 teaspoon pepper

Toppings
Daiya Mozzarella
Field Roast Grain Italian Sausage, chopped
Field Roast Grain Smoked Tomato Deli Slice, chopped (optional)
Roasted Vegetables, chopped (optional)

Directions
Preheat oven to 400º.  Combine sauce ingredients in Vitamix or blender and purée. Lightly spray bottom of bread slices and place on sheet pan.  Add approximately 2 tablespoons of sauce per slice and then toppings.  Bake in oven for 11 minutes.  Cool for 2-3 minutes.  Enjoy!

Ratings
5 out of 5 family members love it

Food Allergy/Intolerance Information

We use Field Grain Roast Meat Co. products.  So far we haven't met a product we don't love.  We have found Ethan can eat Rudi's Rocky Mountain Sourdough bread.  It is vegan, Non-GMO, organic, and 0g of sugar.  It is baked in a facility that uses tree nuts but it does not bother Ethan.  Oh, and it is yummy!

Making the pizza

He ate every last bite

9 Months of Learning

Trip to California

Tomorrow Ethan turns 2 1/2 years old.  It's been about 9 months of living on a mostly whole foods plant-based diet.  What an interesting ride it has been.  We have learned so much it is hard to know where to begin.

Food
Ethan has been able to return to eating fish and cooked egg whites without issue.  Soy, beef, and egg yoke still are troublesome (dairy and nuts haven't been attempted) .  After months of trials with cinnamon we have confirmed it causes issues (bright red cheeks that are really hot to the touch and stomach pain).  Our pediatrician says an issue with cinnamon is more common than we think.  It still doesn't make sense to me.

Travel
On car rides to see family we meal plan and bring all of our food with us.  We've had too much trouble finding anything Ethan can eat on the road.  For longer trips/vacations, we are keeping to locations where there is a Whole Foods store.  They are very allergy friendly in the products they offer.  Without that store we struggle to find breads and other items that are dairy and soy free.

Cleaning
We changed all of our cleaning supplies and laundry soap to those rated well by EWG.org (Environmental Working Group) for the chemicals in them.  I was hoping this would eliminate the last of his eczema.  I haven't noticed any changes but will keep at it.  On a related note, I feel like my seasonal allergies are better with the change in cleaners.  The real test will be when April arrives.

Cleaners we use:
-50/50 mix of water and vinegar plus some citrus (vinegar sits in orange peels for a few weeks)
-Green Shield Surface Wipes
-365 Glass Cleaner
-Green Shield Laundry Detergent Free & Clear

Family Impact
My husband and I really enjoy the changes in our diet.  I feel much better eating this way as long as I stay away from simple carbs which can be vegan too.  It is easy to ignore the whole foods part of the plant-based diet when there are so many delicious vegan options out there for desserts.  My older children (Lillie 6, Vivian 5) get frustrated with the diet at times.  Discussions about how the food we eat is the fuel that goes to our muscles, brain and entire body seem to get us through tough times.  We talk about diet as it may relate to why my mother has Alzheimer's.  This seems to really help them understand.  Plus, on occasion, I sneak dairy cheese into their school lunches.

I see this trial of a whole foods plant-based diet as a long term one.  The more I read of Dr. Andrew Weil's work the more I see us following a modified version his food pyramid (ours would be eggs and fish as only animal proteins).  Will I still splurge on a local farms grass feed, humanely raised rib eye?  Of course, but rarely.  I really thought I'd miss some foods but with the right recipes it is a filling and delicious diet.

Next Steps....Sugar
Given recent headlines about Alzheimer's Disease being insulin resistance in the brain (Google "alzheimer's diabetes"), the amount of sugar in our diet is now more of a priority than ever.  We aren't big sugar consumers compared to the average American but we could still use some work in this area.  My life has been forever impacted by watching my gifted mother waste away into an infant-like state.  If providing a whole foods plant-based diet low in sugar gives my family a better chance at healthy aging then count me in.

1st haircut goes better with a snack.

I hope you have enjoyed my food therapy blog thus far.  I make no money and am clearly not in it for fame.  It provides an outlet for me.  If I've helped one other person dealing with similar issues it is worth the effort.  

Sunflower Butter Birthday Treats

Cocoa puffed riced

Lillie, who is in 1st grade, has a birthday coming up.  In an attempt to find something that works for Ethan and Lillie's peanut-free and gluten-free classroom this is the best I could do.  It is a delicious treat.  Have any other ideas?  Please send me any suggestions on other treats!

Makes 12


Ingredients
1 cup puffed rice (plain or cocoa)
1/2 cup sunflower butter
3-4 tablespoons agave nectar
1 teaspoon vanilla
Enjoy Life Mega Chunks (for melting)

Directions
Combine sunflower butter, agave and vanilla in mixing bowl (heat a little bit if mixture is too firm).  Add puffed rice, stir.  Place mixture in refrigerator to firm up, about 15 minutes.  Roll into 12 balls.  Dip balls into chocolate.  Refrigerate before serving, about 15 minutes.

Ratings
5 out of 5 family members love them

Food Allergy/Intolerance Notes
Enjoy Life brand of Mega Chunks works well for this recipe.

Sourdough Rolls

These rolls were a huge hit at our Thanksgiving dinner.  They were loved by all.  Making them is relatively simple but it does take some planning. Makes 12.





Ingredients
480g Sponge (225g whole wheat flour+ 225g water+ 30g sourdough starter)
425g whole wheat flour (or combination of ww and bread flour)
165g water
25g maple syrup
10g sea salt
50g Earth Balance buttery spread, soy free

Directions
Day 1: Combine ingredients to make sponge.  Cover and rise for about 12 hours.
Day 2: Mix sponge with rest of ingredients.  Cover and sit for an hour. Stretch and fold*.  Cover and sit for an hour.  Stretch and fold (2nd time).  Cover and sit for an hour.  Repeat for 3rd time.  Shape into 12 even rolls.  Cover and sit for 2 hours. Bake in preheated oven for 22 minutes at 430º.

*Stretch out the dough, then do full letter fold (left to right, right to left, bottom over top, top over bottom).  Lightly spray bowl with expeller pressed canola oil after each stretch & fold session (helps when removing dough).

Ratings
10 out of 10 family members loved them!

Black Bean Soup

This is my new favorite soup recipe.  I found it on the Whole Foods website but for some reason it is no longer there today.  Good thing I printed it out!  While my older children claim to not like it and Ethan did not even try it, I don't care.  It is delicious!

The original recipe calls for soaking beans overnight and then cooking for 1 1/2 hours.  I usually don't have that kind of time.  I prefer to get them soaking in the morning at breakfast so they are ready for cooking at dinner.  Then, I use the pressure cooker to cook them which takes about 4 minutes once the pressure cooker is rocking.  I use 1 teaspoon of salt during soak and cooking so the beans stay intact.

Makes 8 1 cup servings

Ingredients:
1 pound dried black beans
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped fresh cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
ripe avocado, chopped (optional)

Directions:
Rinse and soak beans with 1 teaspoon salt for at least 6 hours.  Rinse, drain, and cook 4 minutes pressure cooker or other method.   In large pot, bring 1/2 cup water to simmer over medium-high heat.  Add onions, bell pepper and garlic.  Cook about 10 minutes until onions translucent.  Stir in cumin and chipotle.  Cook about 1 minute, stirring.  Add beans and 1 cup water.  Bring to boil then simmer for 10 minutes.  Remove 4 cups soup and purée in blender.  Return purée to pot, stir in cilantro, nutritional yeast, and lime juice.  Garnish with avocado (optional).

Nutritional Information:
1 cup serving: 216 calories, 3g sugar, 14g protein, 15g fiber, 30mg iron

Ratings:
2 out of 5 family members loved it!

Roasted Veggie Spread 2.0

I have perfected the Roasted Veggie & Chickpea Spread recipe for my family.  While I tried various combinations of veggies (red peppers, cauliflower, yellow squash), only one was deemed good enough to eat by all three of my children, even the pickiest eater!  The winning combination is....about 3/4 lb. broccoli, 1/4 lb. carrots and 1/2 red pepper (removing skin once roasted).  Of course, I enjoyed all of the variations.  What a great way to eat vegetables!


Makes 2 cups.

Ingredients:
3/4 pound raw broccoli (or other vegetables)
1/4 pound raw carrots
1/2 red pepper
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
Ground pepper (to taste)
1 (15 ounce) can or 1 1/2 cups chickpeas, drained and rinsed
1 clove garlic, chopped
1 teaspoon red wine vinegar
Expeller pressed canola oil, spray
1 cup water or less, for desired texture
Carrots, crackers, or bread, for serving

Directions:
Heat oven to 400º.  On rimmed baking sheet, lightly spray vegetables with expeller pressed canola oil.  Roast until tender, about 20 minutes.  Let cool slightly, rub off skin of pepper.  In food processor, pureé chickpeas and garlic until smooth, 1 to 2 minutes.  Add roasted vegetables and up to 1 cup of water to get desired texture.  With machine running, drizzle in 1 tablespoon olive oil and vinegar.  Add salt and pepper.

Nutrition Information:
1 serving (1/2 cup): 177 calories, 27g carbs, 6g fat, 8g protein, 8g fiber, 13mg iron

Ratings:
5 out of 5 family members like it.

Caesar Salad Dressing

I have been avoiding nutritional yeast in my recipes up until this point.  Along with not sounding good, it was low priority to research it during the first few months of our vegan adventures.  After reading online sources indicating it is a good source of protein and vitamins with a cheesy, nutty, creamy flavor I decided to try it.  My oh my!  They need to rename this great ingredient to cheesy wonder sprinkle or something like that.  It is a new staple at my house as is this recipe.  We use the dressing as a dip, a substitute for sour cream (my sour cream trials have failed to produce any winners), and dressing.  Enjoy!

Ingredients
1 cup vegan mayonnaise
1 1/2 teaspoons Dijon mustard
1 garlic clove, minced
3-4 tablespoons water, to get desired consistency
1 1/2 teaspoons lemon juice
1 tablespoon olive oil
1 1/2 teaspoons nutritional yeast
salt and pepper, to taste

Directions
Combine all ingredients in a lidded jar.  Shake.  Add more water as needed to get desired consistency.

Ratings
5 out of 5 family members love it!

Food Allergy/Intolerance Notes:
We use Earth's Balance Minful Mayo.  It is delicious!

Whole Wheat Pizza Crust

Medium-sized pizza with roasted
 peppers, roasted garlic, and pesto.

After many, many attempts over the years to find a homemade pizza crust my children like I finally found one!  (Click here for original recipe.)  It is delicious.  We divide it into 1/8 dough balls for small personal pizzas, into 1/4 for a medium sized pizza, and 1/2 for a large size.  We form leftover dough into balls and freeze for future use.



Ingredients:
1 teaspoon sugar
1 1/2 cups warm water (110º F/45º C)
1 tablespoon active dry yeast
1 tablespoon olive oil
1 teaspoon salt
2 cups whole wheat flour
1 1/2 cups all-purpose flour

Directions:
In a large bowl (I used the bowl from my mixer), dissolve sugar in warm water.  Sprinkle yeast over top. Let stand 10 minutes, until foamy.  Stir olive oil and salt into yeast mixture.  Mix in whole wheat flour and all-purpose flour until dough starts to come together.  Using dough hook attachment knead for 5 minutes on slow speed or 10 minutes by hand until ball of dough is smooth.  Place dough in an oiled bowl then turn to coat the surface.  Cover loosely with a towel until double in size, about 1 hour.  On a lightly floured surface, divide into 2 or more pieces, form a tight ball, let rise until doubled, about 45 minutes.  Preheat oven to 425º F.  Roll out dough to desired size.  Top with toppings then bake until crust is crisp and golden at edges, 10-15 minutes.

Ratings:
5 out of 5 family members love it!

Food Allergy/Intolerance Notes:
We tried the rice-based cheese but it did not melt well.  Then, we tried the Daiya shredded cheese.  Oh my, so much better than the rice-based cheese we were using for melting and for taste!

Lillie's smiley face pizza with Daiya
cheese and roasted red peppers.

Perfect Pesto (Nut-Free)

Pesto with one of our favorite crackers.

With the garden in great production of basil, I decided to try a nut-free pesto recipe.  I thought sunflower seeds would be a good substitute.  However, I could not find sunflower seeds to toast.  Out of all the products I reviewed in the stores and on the internet I found one that was not manufactured with other problematic foods.  Of course, it was out of stock.  Then I turned to my sunflower butter as it contains roasted sunflowers already blended.  It was great!  The taste is different than with pine nuts but yummy.  Plus, I was blown away by the fact every child of mine liked it on pizza with roasted peppers (dough recipe coming soon)!  That is really unusual.

Makes 12 tablespoons

Ingredients:
2 packed cups fresh basil leaves
5 sun-dried tomatoes, softened (mine came in halves so I used 10 halves)
3 cloves garlic, crushed
1/4 teaspoon salt
2 tablespoons sunflower butter
1/4 cup olive oil

Directions:
Place basil, tomatoes, garlic, salt, and sunflower seeds in a food processor or blender.  Purée while adding olive oil slowly.  Blend until desired texture. Add additional basil and purée if the sunflower seed taste is too strong.  

Nutrition Information:
1 serving (1 tablespoon): 70 calories, 3g carbs, 6g fat, 1g protein, 1g fiber, 4mg iron

Rating:
5 out of 5 like this recipe

Food Allergy/Intolerance Notes:
Sunflower Butter: SunButter brand
Cracker:  Back to Nature Multigrain Flax Seeded Flatbread

Fabulous on pizza with roasted garlic
and red peppers!
(Dough recipe coming soon.)

It is delicious on pasta!

Sweet Potato and Bean Burritos

This recipe is a favorite for three of us.  Ethan eats it with Dynamite Dairy-Free Ranch as I am still searching for an easy sour cream recipe that works for him.  We made it for guests.  It was a hit!

The first time I made these I used corn tortillas.  They were tasty but broke apart in the oven.  The original recipe calls for 12 10-inch tortillas.  Since the only Ethan-safe tortillas are 12-inch I changed the recipe to make enough for 10 tortillas.  I cut the recipe in half as it made too many leftovers for us but would be great for a larger gathering.  Also, I replaced soy sauce with raw coconut aminos, a sweeter but delicious soy sauce substitute.  The original recipe has you add about 1 cup of mixture to each burrito.  We like it with about 1/2 cup.  It is very filling!

Makes 10 servings

Ingredients:
1/2 tablespoon olive oil
1/2 onion, chopped
2 cloves garlic, minced
3 cups cooked kidney beans
1 cup water
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
2 teaspoons prepared mustard
1 pinch cayenne pepper, or to taste
1 1/2 tablespoons raw coconut aminos
2 cups cooked and mashed sweet potatoes
10 (12-inch) tortillas, warm
10 slices rice-based cheese

Directions:
Preheat oven to 350º degrees F.  Heat oil in medium skillet.  Sauté onion and garlic until soft.  Stir in beans and mash.  Gradually stir in water.  When warm, remove from heat and stir in chili powder, cumin, mustard, cayenne pepper and coconut aminos.  Divide bean mixture and mashed sweet potatoes evenly between tortillas (I mixed the sweet potatoes into the beans.  Then, spooned in about 1/2 cup of combined mixture into each 12-inch tortilla.) Top with slice of rice-based cheese.  Fold up tortillas burrito style then place on baking sheet.  Bake for 12 minutes then serve.

Nutrition Information:
1 serving (1/2 cup filling, no tortilla or cheese): 119 calories, 23g carbs, 1g fat, 6g protein, 8g fiber, 7 mg iron

Rating:
3 out of 5 love it  (will keep trying it with my 6 and 5 year olds)

Food Allergy/Intolerance Notes:
These products work for Ethan as part of his vegan diet which also avoids soy, peanuts, and tree nuts.
Soy sauce substitute:  Coconut Secret Raw Coconut Aminos
Tortillas:  Cedar's Wraps
Cheese:  Galaxy Rice Vegan Cheese

Sunflower Butter instead of Peanut Butter

It wasn't until I enrolled my first child into preschool when I was introduced to sunflower butter. Peanut butter and products were banned at our first preschool due to allergies of other students. After a look of panic, the owner suggested sunflower butter as a substitute. I had never heard of it.  We tried it and like it.

Fast forward three years, sunflower butter and jelly sandwiches are a staple. It is great for airplane travel as it is so hard to find Ethan-friendly food at airports. When we do go out to eat (which rarely happens), it is our back up food in case the restaurant cannot accommodate Ethan's needs. I send it in lunches for my school-age kids even though they don't have allergies (peanut butter is allowed in the lunchroom but not in certain classrooms). Primarily, I do it out of respect for others who have peanut allergies. I cannot imagine sending a child to school wondering if their EpiPen will get used that day when a simple substitution would make everything better. No recipe this time. Enjoy a few photos from our June trip to California.

(There are a few brands of sunflower butter.  I've found the Sunbutter brand to be at most stores near me. Also, you can make your own.)

Eating plums right off the trees!

Visiting one of many wonderful parks.

Touring Google's campus.

Trying to find Nemo.

Decadent Chocolate Cupcakes

(I went crazy with frosting on 1st batch.)

After searching the internet and cookbooks for simple vegan cupcakes for my son's 2nd birthday, I found a winner of a recipe.  The first batch I substituted rice milk for the soy milk.  It was fabulous!  On the second batch, I substituted in Vanilla Coconut Milk.  It was even more amazing!  No need to even frost these if you don't want the added sugar.  However, this basic buttercream frosting is delicious.  Just substitute rice milk or coconut milk for the soy milk to make it soy-free.  Honestly, even if we are able to do dairy in the future, I will make these instead!

Makes 12 cupcakes

Ingredients:
1 cup Vanilla Coconut Milk or rice milk
1 teaspoon apple cider vinegar
3/4 cup granulated sugar or sugar alternative
1/3 cup expeller pressed canola oil
1 teaspoon vanilla extract
1 cup all-purpose flour
1/3 cup cocoa powder, Dutch-processed or regular
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt

Directions:
Preheat oven to 350º.  Line muffin pan with paper.  Whisk together coconut milk and vinegar in a small bowl.  Set aside for a few minutes to curdle.  While milk curdles, add sugar, oil, vanilla extract to large bowl.  Add in curdled milk and whisk until slightly foamy.  In a separate bowl, sift together flour, cocoa powder, baking soda, baking powder, and salt.  Whisk wet and dry ingredients together until no large lumps remain.  Fill liners 3/4 full.  Bake 18-20 minutes until toothpick inserted into center comes out clean.  Transfer to cooling rack.  Let cool completely before frosting.

Ratings:
5 out of 5 family members love it!

Food Allergy/Intolerance Information:
We try to avoid sugar in our house.  Over the years, I have noticed all sorts of issues with my children and myself after sugar is consumed.  With the growing number of people avoiding refined sugar, there seem to be more sugar alternatives on the market each year.  Recently, we tried Raw Coconut Crystals from Coconut Secret.  While I'm not a dietary expert, I do know the taste is a hit in my home.

Happy 2nd Birthday, Ethan!

Roasted Vegetables and Chickpea Spread

One of my favorite magazines is Whole Living.  The articles are interesting but the recipes are even better.  I've tried about a dozen or so with the hopes to try many more.  All of the recipes I have tried so far have been great.  Plus, they do a nice job of noting if a recipe is vegetarian, vegan, nut-free or other special diet markings.

Recently, I tried the Roasted Sweet Pepper and Chickpea Dip recipe out of their June issue with the substitutions of broccoli and carrots as suggested.  It was just ok with the radishes as a dip.  It was better spread onto a wrap.  Once I spread it onto crackers it was a smash hit with the kids.  They could not get enough.  Can't wait to make it with the roasted sweet peppers.  Makes 2 cups.

Ingredients:
1 pound small sweet peppers (or other vegetables)
3 tablespoons extra-virgin olive oil
Salt & ground pepper
1 (15 ounce) can or 1 1/2 cups chickpeas, drained and rinsed
1 clove garlic, chopped
1 teaspoon red wine vinegar
1 bunch radishes or crackers, for serving

Directions:
Heat oven to 400º.  On rimmed baking sheet, drizzle vegetables with 1 tablespoon oil.  Season with salt & pepper.  Roast until tender, about 18 minutes (carrots & broccoli took twice as long for me).  Let cool slightly, rub off skins and remove seeds and stems.  In food processor, pureé chickpeas and garlic until smooth, 1 to 2 minutes.  Add roasted vegetables and vinegar to pureé and combine.  With machine running, drizzle remaining 2 tablespoons oil.  Season with salt and pepper.

Nutrition Information:
1 serving (1/2 cup): 217 calories, 22g carbs, 13g fat, 6g protein, 7g fiber, 12mg iron

Ratings:
5 out of 5 family members like it.

Food Allergy/Intolerance Notes:
I have scoured the grocery shelves looking for safe crackers for my child.  Finding ones absent of dairy, soy, and nuts as ingredients and in the manufacturing process has been a challenge.  I found two with the Back to Nature brand that work for us.  Their saltines and flatbread crackers are great.  Plus the flatbread crackers taste great with the black bean dip and hummus recipes.

Sensational Soy-Free Stir Fry

While I can follow a recipe, my husband is the real chef of the family.  With our abundance of french breakfast radishes from the garden, he threw this delicious meal together.  Steamed brown rice goes well with the stir fry.  For added nutrition, throw in the radish greens and a hand full of spinach toward the end of sautéing.

My almost 2 year old, Ethan, loved it while my older children claimed they did not.  We will keep trying it with them as sometimes they change their minds with enough exposure to the same recipe. Makes 2-3 servings.

 (Pictured here with greens added.)

Ingredients:
4 cups mushrooms, chopped
1 cup radish, chopped
Bunch green onions, chopped
3 cloves garlic, chopped
2 tablespoons expeller pressed canola oil
3 tablespoons brown rice vinegar
3 tablespoons Coconut Aminos Sauce
2 tablespoons maple syrup
Ground pepper, garlic powder, and ginger to taste

Directions:
Cook rice.  Soak radish, onion, garlic in mixture of vinegar, coconut sauce, and maple syrup for approximately 15 minutes.  While soaking radishes, chop mushrooms and sauté in 2 tablespoon oil.  Combine all ingredients in sauté pan.  Reduce liquid over high heat for 3-4 minutes or until glossy.  Serve with cooked rice.

Nutrition Information:
1 serving (1/2 stir-fry, without rice): 241 calories, 26g carbs, 15g fat, 5g protein,
3g fiber, 8mg iron

Ratings:
3 out of 5 family members love it

Food Allergy/Intolerance Notes:
We looked into alternatives to soy sauce on the internet.  This product seemed to be one of the best reviewed products out there.  While sweeter than soy sauce, it is a winner at our house.
Coconut Secret Raw Coconut Aminos, Soy-Free Seasoning Sauce

Dynamite Dairy-Free Ranch

Since sharing our food allergy/intolerance journey with family, friends, and acquaintances, I am amazed at the number of people who open up about their journeys with food.  I have had the opportunity to hear remarkable stories involving precocious puberty, airborne food allergies, and learning disabilities.  While some can only be managed, it is astonishing to me when removing certain foods appears to eliminate the symptoms.  The past two years has been such an education!  If I was still a practicing school psychologist, one of my first steps after getting a referral on a child would involve a diet questionnaire.

One of these food warrior family members (my term for these amazing families), mentioned a recipe for dairy-free ranch.  Once again, I found myself wondering why hadn't I thought of going dairy-free with ranch.  My older kids love it but I have had to keep it away from Ethan.  After some recipe research, I tried this one.  Wow, we all love it!  I am not much of a ranch user but this recipe has me hooked.  You can add in the full amount of rice milk/lemon juice mixture to make it a dressing or a lesser amount to make it a dip.  I put in 1/2 the amount of dill as it was a little strong for me.  Enjoy!

Ingredients
1 cup vegan mayonnaise
1 1/2 teaspoons lemon juice + enough rice milk to equal 1/2 cup (7 1/2 tablespoons)
1/2 teaspoon dried chives
1/2 teaspoon dried parsley
1/4-1/2 teaspoon dried dill weed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon ground black pepper

Directions
Mix lemon juice and rice milk.  Let sit for 10 minutes.  Whisk together mayonnaise and seasonings.  Slowly whisk in rice milk lemon juice mixture until you reach your desired consistency (full amount is very runny).  Cover and refrigerate 30 minutes prior to serving.

Rating:
5 out of 5 family members love it!

Food Allergy/Intolerance Notes:
We have had success with the Earth Balance product line for soy-free vegan mayonnaise.

Tasty Tacos

The past few weeks have been busy at our home. Between end of the school year activities, graduations, and birthdays, it has been fun but hectic.  Trying to find time to cook has been an even greater challenge than normal.  At the store, I grabbed an old, quick, kid favorite, taco seasoning and taco shells.  To my surprise, the bean version was a big hit for everyone.

The older kids preferred the beans mashed with rice-based cheese melted inside.  Ethan ate it in a soft tortilla.  The adults added fresh greens from the garden and salsa.  (By the way, we purchased a Vitamix a few weeks ago.  It is super fast to make salsa now.)  The beans reheat well.  The meal took me about 15 minutes to pull together.  I served it with artichokes but they took longer than the tacos.

Makes 12 tacos (or more)

Ingredients:
1 package Bearitos Taco Seasoning
2 cans or 3 1/2 cups cooked pinto beans
Taco shells (we like Garden of Eatin')
Lots of additional toppings

Directions:
Bearitos has directions on packet for bean tacos.  Basically, add taco seasoning and 2/3 cups water to beans.  Blend in seasonings while bringing to a boil.  Simmer uncovered 8-10 minutes.  Stir occasionally.  Serve and enjoy!

Ratings:
5 out of 5 family members loved it!

Food Allergy/Intolerance Notes:
Once again, watch labels for ingredients used in your taco seasoning and taco shells.  I have seen MSG listed as ingredients in some taco seasonings.  You want to avoid it!  Click here for more about MSG.

Southwestern Salad Vinaigrette

A few years ago, my sister-in-law told me about Lisa Barnes, a chef and author of child-focused cookbooks.  After trying a few recipes, The Petite Appetit cookbook quickly became a favorite one in our house.  The book contains nutrition information while breaking recipes down into different culinary stages (beginners to connoisseurs).  It also has markings on each recipe indicating if it is gluten free, wheat free, sugar free, vegan, vegetarian, no cook, and egg free.

While my pickiest eater still does not eat all of the foods from the recipes, my husband and I really enjoy the connoisseur recipes.  The Southwestern Salad Vinaigrette is one of many favorites (pictured above).  It is great as a side dish or served as an appetizer with chips.  Ethan loves to pick out and eat the black beans first.

Ingredients:
(While I cannot list out all of the ingredients, here are a few.)
Black beans
Red and green bell peppers
Corn
Cherry tomatoes
Green onion
Plus a super yummy sherry wine vinaigrette!

Garbanzo & Kale Tacos

Thank you to Sarah for sharing her friend's blog and recipe with me!  These did turn out very tasty.  I used the leftover kale water, which is filled with nutrients, instead of the garbanzo bean liquid.  The kid tacos had vegan cheese while the adults did not.  My other two did not like it probably due to the amount of kale I used.  We will definitely try it again!
Makes 4 servings

Ingredients:
1 bunch kale or other cooking greens, with 1/3 cup liquid retained after cooking
1 (15 ounce) can or 1 1/2 cups of garbanzo beans, cooked
Water for sautéing
1 teaspoon red pepper flakes
1 garlic clove, minced
1 cup carrots, diced or julienne
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon paprika
1/4 teaspoon salt
4 (8-inch) flour tortillas


Directions:
Cook greens in a large sauce pan of salted boiling water for 6 minutes or until tender.  Reserving 1/3 cup of liquid, drain, chop and set aside the greens.  Heat small amount of water in large sauce pan over medium-high heat.  Add red pepper and garlic; sauté briefly.  Add beans, reserved kale liquid, carrots, spices, and salt; bring to a boil.  Cover, reduce heat, and simmer 5 minutes or until carrots are tender.  Uncover, increase heat, cook 3 minutes or until liquid almost evaporates.  Stir in kale; cook 2 minutes.  Warm tortillas, spoon mixture evenly onto tortillas.

Nutrition Information:
1 serving (1/4 mixture, no wrap or cheese):  160 calories, 23g carbs, 6g fat, 8g protein, 6g fiber, 13 mg iron

Rating:
3 out of 5 family members liked it

Food Allergy/Intolerance Notes:
I have searched and searched for tortillas that we can all eat.  Most seem to contain soy oil.  Cedar's is the only brand I can find so far.  They use palm oil.  Plus, we all like them.

Sweet Potato & Bean Burger

Thanks to KayCee who sent me the link to this recipe.  I only had to make a few minor changes such as blending the beans and potato into a smoother texture for the kids.  The first batch was a little bland.  Adding the optional seasonings is a good idea.  The kids ate it with ketchup while the adults enjoyed it with lots of toppings.  The leftover uncooked patties store well in the refrigerator making for super easy future meals. 

Makes 10 small burgers, approximately 3 ounces each.  

Ingredients:
2 cans or 3 1/2 cups cooked cannellini white beans, drained
1 large sweet potato, peeled and cooked (about 2 cups)
2 tablespoons tahini
2 teaspoons maple syrup
1 teaspoon cajun seasoning (or another spice)
1/4 cup whole wheat flour
optional: additional seasoning (ex., a few dashes cayenne, black pepper or others)
salt to taste
1 cup of bread crumbs
expeller pressed canola oil for pan

Directions:
1.  Place bread slices in food processor.  Process until crumbs are small.  Place crumbs on large plate for later use.
2.  Place cooked sweet potatoes in food processor along with beans, tahini, maple syrup, spices.  Process together until desired consistency.
3.  Add in flour and process until blended. (Your mixture will be soft and moist. However, you should be able to form a patty. Add a scoop of crumbs to thicken the mixture if needed.)
4. Heat 1 tablespoon expeller pressed canola oil in a pan over medium high heat.
5. Form patties then coat in bread crumbs with a thick coating. Cook until browned on both sides. (Do not cook patties you want as leftovers.)  
6. Transfer cooked patties to paper towel. Cool for a few minutes before serving.

Nutrition Information:

1 serving (3 ounce patty): 133 calories, 25g carbs, 2g fat, 5g protein, 5g fiber, 9mg iron

Rating:
5/5 of us like it

Food Allergy/Intolerance Notes:
Again, watch labels.  The ketchup we use to use was processed in a facility with milk, soy and nuts.  Fortunately, there are a few options with no issues for us.  

Hummus Panini

My older children love turkey and cheese paninis.  After making the switch to our new diet, I had to find something that would work for all of us.  I searched and searched, finding many delicious recipes I would eat but my children would not touch.  Finally, I found a recipe using hummus. Why didn't I think of that earlier?  Oh well, at least I found something we all like.  It is great with leftover grilled vegetables.  Of course, the kids like it best with a rice-based cheese.

Ingredients:
Basic Bread Machine bread or other bread
"I Love You" Hummus 
Expeller pressed canola oil spray
Earth Balance buttery spread, soy free
Grilled vegetables or other toppings

Directions:
Heat panini grill.  Spread buttery spread and hummus on insides of bread.  Add additional ingredients.  Once grill is heated, spray canola oil on panini grill.  Grill panini until golden brown.

Ratings:
5/5 like it

Food Allergy/Intolerance Notes:
Prior to switching to vegan meals, I always made Ethan's panini first.  This helped reduce the possibility of the dairy cheese from the other paninis contaminating his sandwich.  Then, I'd do a thorough cleaning after all paninis were made.

Black Bean Dip Revised

In an attempt to increase our Vitamin A intake, I modified the original recipe just by simply adding a packed 1/2 cup of fresh chopped spinach.  While the texture and taste are slightly different, it is still a winner in our house.

Ingredients:

2 cups cooked, drained black beans

3 tablespoons tomatoes, seeded (remove seeds, pulp) and chopped

1/2 cup spinach, chopped and packed

2 cloves garlic, minced

2 teaspoons lime juice

1/2 teaspoon ground cumin

1/2 teaspoon salt

1 teaspoon balsamic vinegar

1 pinch of cayenne pepper (to taste)

Directions:

Process all ingredients in blender or food processor until smooth.  (It takes additional time with the spinach as compared to the original recipe.)  Serve or refrigerate.

Nutrition Information:  

1 serving (1/4 cup): 67 calories, 12g carbs, 0g fat, 4g protein, 4g fiber, 6mg iron

Ratings:

5/5 like it

Food Allergy/Intolerance Notes:

If buying beans in bulk, I've found the bagged dry beans to contain information on other foods used at the processing facility. In my experience, the large bins of bulk have not contained this valuable information.

Spinach and Bean Casserole

This recipe caught my eye as I have never cooked with fennel.  Not only was it super fast, but most of us liked it!  Next time, I'll add in mushrooms or another vegetable in addition to the onion.

Since I could not find black eyed peas in the dry goods area, I purchased canned ones.  It was exciting to see BPA free canned goods from Eden.  They are a bit pricey but it is good to know I can get safe canned goods when in a hurry.  (For more on BPA read here.)

This is great as a side dish or main dish served over brown rice.  Makes approximately 6 servings, 1 cup each.  It reheats well.  While the spinach makes it a great dish for those trying to increase their vitamin A, it is also gluten-free.

Ingredients:
2 cans or 3 cups black eyed peas, cooked
2 tablespoons extra virgin olive oil
1 onion, chopped
2-3 cups spinach, chopped
1 28-ounce can diced tomatoes
2 teaspoons salt
1 teaspoon fennel seed, ground

Directions:
Preheat oven to 350 degrees F.  Sauté onion, spinach, and other chosen vegetables with olive oil for 3-5 minutes in large saucepan.  Add tomatoes, salt, and fennel, stir and heat for 5 minutes.  Combine beans with spinach mixture in a 2 quart casserole dish.  Bake in preheated oven for 20 minutes.

Nutrition Information:
1 serving (1 cup):  209 calories, 29g carbs, 6g fat, 10g protein, 8g fiber, 14mg iron

Ratings:
3/5 liked it
2/5 tolerated it

Food Allergy/Intolerance Notes:
As mentioned in a previous entry, I don't use the bulk bins at grocery stores.  When items are open it increases the chances of other foods coming into contact with the desired item.

Outcomes from the First Five Weeks

What an interesting five weeks it has been on a completely vegan diet minus soy and nuts for my 22 month old, Ethan (pictured left). What started out as an experiment has turned out to be a success. Before I share the outcomes, I think it is important to give a background leading up to our plant-based diet trial.

History

When my son was born, we were super healthy eaters. We had researched and tweaked our diet to give us what we needed to increase prevention of Alzheimer's Disease (AD). We meal planned a week at a time to provide a well-balanced diet. Two times a week we had vegetarian dinners, two times a week we had fish (wild caught salmon preferred for Omega-3), no more than one time a week red meat, and skinless chicken breast dishes to complete our 7 day plan. We got produce, meat, vegetables, and eggs as much locally and organically as possible. We were at our healthiest weights as adults. My blood work proved that I was significantly healthier than when I was 25!

In the first 3 months, all seemed well with the exception of reflux. Our concerns were dismissed by our pediatrician as Ethan was gaining weight. Of course he was gaining weight. I was nursing him every 1-2 hours because so little was staying down! Over the course of the next few months, he woke up every hour screaming unless he was in his baby swing (the elevation helped), developed eczema and hyperkeratosis on face, arms and legs, had excessive head sweating, runny nose, and was a very demanding unhappy baby most days with glimpses of sweetness. After he started breaking out into hives, we switched pediatricians, did allergy testing, and started over on introduction of foods. We found out he had a severe intolerance to dairy with milder intolerances to soy, tree nuts, peanuts and egg. Once these items were removed, he became the delightful little boy we thought he was all along. He started sleeping with only 1-2 wake ups at night. And, he looked well for the first time since about 4 months of age. The remaining problematic areas included eczema, hyperkeratosis, and waking up from sleep screaming.

Then, a good friend innocently asked, "How do you know if it is the egg causing the problems or what the chicken ate?". I stood there shocked. With all of the sleep deprivation, food journaling, and doctor appointments, it had never crossed my mind that what the animals where eating could be a problem. So here we are doing a vegan trial to see if it helps our son get even healthier.

Outcomes after 5 weeks
Sleep: Within the first week, Ethan was sleeping through the night with no intervention needed by us. On the occasional night he did have a cry out, he was able to put himself down quickly and easily. He has never been able to do that until now! By week 2, he stopped crying when he woke up. We'd find him playing in his room. Again, that was amazing to see for the first time.
Eczema: By the end of two weeks, the eczema on his arms and legs was completely gone. He still has some flare-ups on his cheeks but that is usually after running around.
Hyperkeratosis: Bummer, this one is still there.
Reduced Stress: Meals were very stressful at our house as they contained items our toddler could not eat. By having everyone eat vegan at lunch, dinner and snack (can't get the older children off cow's milk on their cereal yet) there is no more running across the kitchen to get to the piece of food before the toddler gets to it.

Next Steps
Try to get rid of that nasty hyperkeratosis. There is information on the internet regarding the link between Vitamin A deficiency and hyperkeratosis. I'll focus in on increasing his exposure to foods high in Vitamin A but not exceeding the upper limits for his age.

Our New Fast Food

With busy lives, we needed something quick and easy to feed our family for those need to get somewhere moments. The solution so far has been a rice, black beans, and pico de gallo mixture. Our rice maker has been extremely handy and in high use since my son's food issues began. We splurged on a high end rice cooker a few years ago after hearing the praises of the Zojirushi induction heating technology. We love it! It is extremely simple to use and clean plus makes great rice. We make up a batch whenever we get low.

For our fresh pico, we had to stop the oh so convenient purchasing of the fresh pico de gallo from the store. The labeling indicated it was made in a facility using items our son could not tolerate. So, I pulled out a favorite pico recipe I save for summer when our garden tomatoes start producing. I really like this recipe but substitute on-the-vine tomatoes for the romas. Basically, we have all three products in our refrigerator ready for use. I just reheat the beans and rice then mix in the pico de gallo. I add avocado to mine but my 1 year old prefers it with the Black Bean Spread mixed in. Super simple!

Ingredients for Pico de Gallo:

5 on-the-vine tomatoes, cored and chopped

1/2 red onion, minced

3 tablespoons fresh cilantro, chopped

1/2 jalapeno pepper, seeded and minced

1/2 lime, juiced

1 clove garlic, minced

1 pinch ground cumin

1 pinch garlic powder (optional)

salt and ground black pepper to taste

Directions:

Stir everything together. Refrigerate 3 hours before serving.

Rating:

3/5 like it (my 6 and 4 year olds won't try it, however the 4 year old likes the pico with tortilla chips)

Food Allergy/Intolerance Notes:

Relying on someone else to prepare foods increases the chance that the food is contaminated with other food products not listed in the ingredient list. Once again, check labels and ask to make sure store prepared foods are safe.

Simple Spinach Lentil Salad

Never thought of combining spinach and lentils until this recipe. While I liked it, the kids would not try it and my husband said he'd give it half a star. We modified it the following day by replacing the corn and mushrooms with grilled vegetables (onion, red pepper, squash) we had left over. It was excellent! However, the kids still didn't try it.

This amazing tasting spinach came from a local farm we found through the Nebraska Food Cooperative. After ordering our food online, it is delivered to a location fairly close to us. We've been happy consumers for two years. The food is so tasty. Plus, you get to know about the farming practices of individual producers. Local Harvest is a great website to locate farms around the country.

Modified Recipe Ingredients:

2 cups spinach, chopped

1/2 cup vegetables, cooked and chopped

1/2 cup lentils, cooked

1 tablespoon balsamic vinegar

2 tablespoons olive oil

salt

pepper

Directions:

Cook lentils for 20 minutes then rinse with cold water. While lentils cook, saute vegetables or grill them then sit to cool. For vinaigrette, mix olive oil and balsamic vinegar with a pinch of salt and pepper in a small bowl. Whisk together. Combine spinach, lentils, and vegetables. Pour vinaigrette over the salad and toss.

Ratings:

2/5 like it

Food Allergy/Intolerance Notes:

When buying locally, let your farmer know about the allergy or intolerance issues. They can tell you if their products are safe for your situation.

Moroccan Couscous

This yummy recipe has been a favorite of the adults in my house. Guests enjoy it too. Unfortunately, I cannot get the kids to eat it. I've tried blending it to a more kid-friendly texture. That did not work either. Oh well, I still make it since it tastes great. The original recipe, from my sister, included tofu (a soybean product) and toasted almonds.

Ingredients:

1 tablespoon olive oil

1/4 cup green onions, chopped

2 cups vegetable broth

1 1/2 cups cooked or 1 (15-ounce) can garbanzo beans, drained

1/2 cup raisins

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon ground ginger

1/4 teaspoon crushed red pepper

1 cup whole wheat couscous, uncooked

2 tablespoons fresh parsley, minced (optional)

(Original recipe: add 6 ounces firm tofu cut into 1/2" cubes, 1/4 cup slivered almonds, toasted)

Directions:

Coat medium saucepan with olive oil, heat on medium-high until hot. Add green onions. Saute 2 to 3 minutes. Add broth and next 7 ingredients. Bring to boil. Remove from heat. Add couscous (and tofu, if using). Cover and let stand 5 minutes until liquid absorbed. Add parsley (and almonds, if using). Toss to combine.

Rating:

2/5

Nutritional Information (for total recipe, no tofu/almonds): 1048 calories, 22g fat, 31g protein

Food Allergy/Intolerance Notes:

Some raisin producers, including organic ones, use oils, such as sunflower, that may be an issue.

Banana Muffins

My search for a simple dessert-like recipe for my son lead me to banana muffins. Everyone loved the original recipe, which contained a lot of sugar. My reduced sugar version received rave reviews from all three children. The adults prefer the original but are happy with the new version, too.

Ingredients:

3 ripe bananas

1/4 cup expeller pressed canola oil

1/4 cup sugar

1/2 cup applesauce

1 cup all purpose flour

1 cup whole wheat flour

1 teaspoon salt

1 teaspoon baking soda

2-4 tablespoons Enjoy Life semi-sweet chocolate, chopped

(Original recipe: replace 1/4 cup sugar with 1 cup sugar, take away applesauce)

Directions:

Preheat oven to 350 degrees. In large bowl, mash bananas, add oil, sugar and applesauce. Cream together. In separate bowl, combine flour, salt, baking soda, and chocolate. Stir all ingredients together. Line a muffin or mini-muffin pan and fill 2/3 full with batter. Bake for 25 minutes for muffins or 13 minutes for mini-muffins or until toothpick inserted into muffin comes out clean.

Rating:

5/5 like it

Food Allergy/Intolerance Notes:

Enjoy Life is the only brand of chocolate chips I have found to be safe for my 1 year old. We use If You Care brand of baking cups since they are chlorine-free, allergen free and environmentally friendly.

Sourdough Pancakes

Baking and cooking without egg has proven a challenge. Some commercially made egg substitutes contain soy or have so many ingredients I'm not sure what I'm feeding my family. Thank goodness for applesauce and bananas! They make great egg substitutes. These pancakes are great with either one. Here is our favorite recipe. We make up a big batch, refrigerate the extras, and use the toaster to reheat.

Ingredients:

1/2 cup applesauce

1 cup sour dough starter

1/2 cup rice milk, plain

3/4 cup flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon salt

2 tablespoons expeller pressed canola oil

2 tablespoons sugar

Directions:

Mix dry ingredients together. In a separate bowl, mix wet ingredients together. Then, combine wet and dry ingredients until smooth. Add more rice milk until desired consistency. Cook and enjoy!

Ratings:

5/5 love it

Food Allergy/Intolerance Notes:

If purchasing a commercial sour dough starter, be aware of how it is processed. Some are made on machines shared with soy, milk and other foods.

Amazing Artichokes

One of the few vegetables all of our children love. We use a pressure cooker to get a tender texture. The children love to dip the artichoke leaves into a small, warm mixture of "butter" and lemon juice. While learning how to get to the heart of the artichoke is a bit cumbersome at first, it becomes very easy. Dividing the heart into smaller chunks with toothpicks placed into the chunks has been the only way I've been able to get the older children to eat the heart. They prefer to eat the fleshy end of the leaves.

Ingredients:

4 large artichokes (or fewer)

lemon juice

butter substitute such as Earth Balance Natural Buttery Spread, Soy Free

Directions:

Remove stem of artichokes. (Some recipes have you cut off the tips of the leaves.) Place 2 or more, if they fit, in the pressure cooker with about an inch of water on the bottom of the cooker. Follow directions on pressure cooker on how to close lid and open when done cooking. Cook on high until pressure regulator starts to rock rapidly, reduce heat to a slow rock. Cook for 15 minutes. Once cooled, pull off smaller leaves at base of artichoke as they aren't very tasty. Then, eat with butter lemon juice dip. A teaspoon of buttery spread and a splash of lemon juice in each cup seems to be enough for each of us. We all share the leaves of the first 2 while the other 2 cook. This link has some good visual images of how to get to the heart of the artichoke (see step #3).

Ratings:

5/5 love it

Food Allergy/Intolerance Notes:

See Earth Balance for other butter spread options.