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Snappy Veggie Cooking with The Mollster (PDF)

Vegetarian and Vegan recipes to cook with your children Straight-talking vegetarian recipe guide for teenagers, by teenagers, with a little bit of help from Viva!'s hairy snoop, The Mollster.

 


Boxing Clever!

How to make a lunchbox as healthy and tasty as possible

The VVF reckons that a healthy lunchbox is a veggie lunchbox! Get the balance right by including a wide range of plant-based foods... think wholegrains, pulses (peas, beans and lentils), fresh fruit and veg, nuts and seeds.

These foods provide:

  • vitamins and minerals
  • essential fatty acids (including omega-3)
  • disease-busting antioxidants
  • fibre
All of these foods can protect your health!

Click here for our great suggestions to breathe new life into a lunchbox...

Lunchbox ideas

Try the VVF's simple suggestions for improving a lunchbox!

Ditch white bread and crisps and switch to wholemeal bread sandwiches, wraps or pitta bread pockets filled with:

  • bean or mushroom patè
  • smoked tofu
  • nut butter (cashew, almond or peanut)
  • hummus (chickpea dip)
  • spicy kidney beans
  • falafel (savoury rissoles made from chickpeas)
  • avocado and walnut
  • leftover nut loaf, sliced

These tasty fillings provide:

Healthy vegetarian food for children - protein protein

Healthy vegetarian food for children - 'good' fats 'good' fats

Healthy vegetarian food for children - complex carbohydrates complex carbohydrates

Healthy vegetarian food for children - B vitamins B vitamins

Healthy vegetarian food for children - vitamin E vitamin E

Healthy vegetarian food for children - minerals, including calcium, zinc and iron  nutrients important for growth and development minerals, including calcium, zinc and iron - nutrients important for growth and development

Vitamins

Boost the vitamin content by adding any of the following:

  • shredded lettuce and other salad leaves such as rocket, baby spinach or watercress
  • sliced cucumber
  • sliced tomatoes
  • grated carrot
  • thinly sliced peppers
  • coleslaw made with dairy-free mayonnaise (such as Plamil brand, available from special foods section in large supermarkets and health food shops)
  • sweetcorn
  • fresh parsley, coriander or chives

These additions provide:

Healthy vegetarian food for children - Fibre fibre

Healthy vegetarian food for children - antioxidant vitamins A, C and E antioxidant vitamins A, C and E

These nutrients help protect health and fight off illnesses and disease.

Snacks

Other tasty snacks to boost the nutritional value include:

  • Vegetable sticks: carrot, cucumber, celery, baby corn, pepper etc
  • A handful of cherry tomatoes
  • Dried fruits: mini-boxes of raisins or packets of apricots
  • Mixed unsalted nuts and seeds: cashews, almonds, Brazil nuts with sunflower and pumpkin seeds
  • Fresh fruit: apple, orange, grapes, apricots, plums, pomegranate... be adventurous!

Drinks

It's very important to keep fluid levels up - secondary schools in particular don't always provide drinking fountains. Too many sugary/fizzy drinks can lead to weight gain and tooth decay. Water is best, but home-made fruit smoothies or unsweetened fruit juice are good alternatives.

Not only will a nutritious meal help concentration, but it also offers protection from disease, both now and in adulthood.

Free nutritional advice!

For more information, advice and guidance, email the Vegetarian & Vegan Foundation, or write to us at Top Suite, 8 York Court, Wilder Street, Bristol, BS2 8QH, or call 0117 970 5190 (Mon-Fri, 9am-6pm).

Foods to avoid

Baddies such as crisps, cakes, biscuits and chocolate bars all too often make up a lunchbox. This is part of the reason why today's children are so unhealthy. Leave out animal and animal-based foods such as red meat, poultry, eggs and dairy products, too.

These foods are high in:

Healthy vegetarian food for children - saturated fat saturated fat

Healthy vegetarian food for children - animal protein animal protein

Healthy vegetarian food for children - cholesterol cholesterol

Healthy vegetarian food for children - salt salt

Healthy vegetarian food for children - sugar sugar

These foods are also linked with obesity, high blood pressure, heart disease, diabetes and certain cancers.

 


Check out the Vegetarian & Vegan Foundation's guide to transforming everyday meals into top veggie tucker...

 

Traditional Breakfast

Veggie Version

Cereal with milk and fruit served with orange juice

Cereal with fortified soya/rice milk and fruit, served with orange juice

Scrambled eggs, toast, sausage, cup of tea

Scrambled tofu, wholemeal toast, veggie sausage, cup of tea with soya milk

Pancakes and maple syrup

Pancakes (egg and dairy-free) and maple syrup with fresh fruit

Traditional Lunch

Veggie Version

Chicken sandwich with lettuce, tomato, and mayo; yogurt; crisps

Smoked tofu or hummus sandwich with lettuce, tomato and vegan mayo; fruity soya yoghurt; piece of fruit

Chicken soup, bread, green salad and vinaigrette

Vegetable or minestrone soup, wholemeal bread, green salad with low-fat dressing

Burger and chips

Veggieburger in a wholemeal roll, chutney and vegan mayo with extra portion of salad

Sausage Sarnie

Veggie Sausage Sarnie on wholemeal bread, tomato/brown sauce and salad

Traditional Dinner

Veggie Version

Grilled salmon, boiled new potatoes with butter; asparagus with parmesan cheese

Grilled giant field mushrooms drizzled with olive oil, garlic
and shoyu (a type of soya sauce); boiled new potatoes with basil and black pepper; grilled asparagus with a drizzle of olive oil and nutritional yeast flakes (Marigold/Engevita brand available in large supermarkets and health stores)

Spaghetti Bolognese and garlic bread

Veggie Bolognese (substitute frozen veggie mince for meat). Serve with crusty bread and green salad

Quiche Lorraine, chips and salad

Red onion tart, baked potato or low-fat potato wedges and salad

Chicken Chow Mein

Sticky tofu stir-fry with noodles

Chilli Con Carne

Chilli Non Carne (substitute frozen veggie mince for meat), guacamole, rice and salad

Bangers and Mash

Bangers and Mash – vegan sausages, mashed potatoes creamed with vegan margarine and soya milk; steamed greens and gravy


September 2008

Vital veggies for kids, Yoga & Health

Recipes and advice on how to get kids to eat more veg!


July 2008

Veggie health for kids, Yoga & Health

Slimming and healthy eating advice for the whole family


June 2008

Statement from the Vegetarian & Vegan Foundation (VVF) about children and vegan diets


Winter 2006

The great school dinner makeover: how to make a lunchbox as healthy and tasty as possible


September 2006

Clever capsules may spell disaster for kids...


April 2006

Health charity rejects claims that ditching milk 'stunts infant growth'


Vegan and Vegetarian Foundation Top Suite, 8 York Court, Wilder Street, Bristol BS2 8QH
Vegan and Vegetarian Phone help 0117 970 5190 Vegan and Vegetarian Website - resources for bringing up a child on a healthy Vegetarian or Vegan diet www.vegetarian.org.uk Vegan and Vegetarian Email help info@vegetarian.org.uk
The Vegetarian & Vegan Foundation is a registered charity, number 1037486

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