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Anonymous
Anonymous asks:
Q:

Need vegetarian dinner ideas for my 10 year old daughter.

Got any good dinner ideas? She's sick of everything!
In Topics: Nutrition, My picky eater
> 60 days ago

|

Expert

Dr.Monika
Mar 2, 2010
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What the Expert Says:

Check out the recipe for my favorite Vegetarian Harvest Stew:

http://pluggedinparents.com/index.php?option=com_content&task=view&id=120&Itemid=0

Although a vegetarian diet is extremely healthy, it does not supply all nutrients needed for optimal health.   Please remember to take a daily multivitamin.

Best regards.
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Additional Answers (4)

dgraab
dgraab , Parent writes:
Hi, Education.com offers several info centers with recipe ideas that you may find helpful...

Recipe Ideas for Vegetarian Main Courses:
http://www.education.com/topic/kids-vegetarian-recipes/
Within that info center, here's one recipe I thought sounded fun...

Crazy, Curly Broccoli: http://www.education.com/reference/article/Ref_Crazy_Curly_Broccoli/

Recipe Ideas for Vegetarian Food
http://www.education.com/topic/vegetarian-kids-recipes/

Other info centers of relevance...

Recipe Ideas for Dinner:
http://www.education.com/topic/kids-dinner-recipes/

Recipes & Nutrition:
http://www.education.com/topic/kids-recipes/

Recipe Activities:
http://www.education.com/activity/all-grades/recipes/

In our household, we use a lot of meat substitutes made from soy products (such as "fakin' bacon" and "tofu pups"). We usually find these items in the supermarket's cooler area near the fresh vegetable aisle, or near the Asian fruits and veggies.

I'm also including some links below to articles about raising a vegetarian child. Your child's pediatrician may also have some suggestions for meeting your daughter's nutritional needs while also satisfying her tastes and food preferences.

Thanks for asking!

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rzolson
rzolson writes:
I have been a vegetarian (and even a vegan) for about 10 years. I also get sick of certain foods but a few companies have made my life a little more exciting with some "fake" meats! I specially love a brand named QUORN. They have delicious chicken nuggets, grilled chicken, and even ground beef. With these imitation meat available, I can make any dish I want...from cottage pie to grilled chicken parmigiana... there are tones of possibilities. Another favorite is portobello mushroom stroganoff :)
I hope this helps!
RZOLSON
> 60 days ago

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PaulaBeckerman
PaulaBecker... writes:
I'm also a vegetarian, as is one of my children.  My husband and other child are definitely carnivores, so I cook a lot of flexible meals that are easy to make either with or without meat.  I think it's really important to remember that there are a LOT of sources of protein, even in vegetables, and depending upon what else your child is eating, she may or may not need a "protein product" to complete her meal.  Here are several flexible ideas that work well for my family:

Taco salad/burritos/tacos - put out all the ingredients and let each family member put together their own meal.  My children know that they need to have a protein, 2 veggies and a grain product.  Beans can count as either a protein or a vegetable, so my vegetarian child counts it instead of meat, and my other son considers it a vegetable.

Other salads - put out a variety of veggies and let each family member choose to top them with meat/cheese/egg to their own taste.

Baked potatoes - just add cheese/bacon etc., depending on individual taste.  (A medium potato has 4 grams of protein, a medium stalk of broccoli has 5 grams of protein.)

Burgers or veggie burgers - it's easy to cook some of each, and keep everyone happy.

Any meal with the meat portion separate from the vegetable and grain portions: ie pork chops or fried egg with carrots, green beans, and rice, or perhaps fish, steamed mixed veggies (topped with cheese for the vegetarians) and pasta.  

Smoothies!  Yum!  In a blender layer vanilla low fat yogurt and frozen chunks of your favorite fruits, add a small slurp of milk or o.j., and blend.  Sip through a fat straw, or layer it with granola and berries to make a healthy parfait, or add a side of graham crackers or cinnamon toast for your grain product.

Breakfast for dinner - my family's favorite.  Scrambled eggs, any kind of potato, a fruit, some toast.  Add bacon or sausage on the side for the carnivores if you want.

Fried rice - cook rice to directions (I use half white and half brown rice, to increase the nutrition without making it too chewy) Prepare small pieces of veggies - you can use frozen mixed veggies for speed, or cut up whatever you like in your rice.  Have eggs handy, one per person you plan to feed.  Put some butter in a hot large fry pan or wok, put in the veggies and stir fry them for several minutes.  Push them to the edge of the pan and quickly add the eggs into the hole you've created, scrambling them as they cook.  Add the cooked rice and stir to combine.  Sprinkle liberally with soy sauce if you like, continue mixing it until evenly distributed.  You can add cashews or peanuts if you want, or small pieces of cooked meat (chicken/ shrimp/ ham? etc.)

Try nut butters - peanut butter isn't the only one.  Almond butter is particularly yummy, provides 7 grams of protein in 2 Tbsp.  I really like almond butter and strawberry jam sandwiches, with raw fruits or veggies to round out the meal.

Finally, try letting your daughter come up with ideas.  Borrow a vegetarian cookbook from the library, or let her research online to come up with her own ideas - and then let her help you to cook them.  

Good luck!
> 60 days ago

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Karenmom
Karenmom writes:
What a GREAT question and what a GREAT answer from PaulaBecker!!!  

This answer included so many yummy & healthy recipes for all.  I like the way the recipes were altered to include "meat eaters" such as serving eggs, bacon, etc.  Great advice to include beans for protein.  

I've included some links that will take you to easy vegetarian recipes for kids that I hope you'll enjoy!

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