I am trying to get more beans and protein into my almost 13 yr old (next month) girl who would love to be vegetarian but has a history of anemia that has resulted in serious treatment and working w/ Dr's and a pediatrition.
Need help!! She LOVES beans... that is her fave thing to eat.
She does NOT like: onions, peppers, tomatoe sauce.
Pintos in the crock pot with a bit of dried corn in there for texture and flavor and some seasoned salt works great too. I just add cheese and cilantro on top.
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Here is one that we like blended with a stick blender (my dd doesn't like chunks of onions or peppers, but she likes the taste).
Vegetable Bean Soup
Serves 4
16 cups water
1/3 cup long grain brown rice
1/2 cup dried kidney beans
2 cloves garlic, chopped
2-3 tomatoes, cut in wedges
1 tsp. oregano
1 onion
1 tsp. basil
2 sweet potatoes
1/4 cup parsley
1 carrot
1/8 tsp. celery seeds
1 zucchini
1/4 tsp. marjoram
1/4 lb. cabbage (Savoy is best)
Place beans in pot with 2 quarts of water. Bring to boil, remove from heat and let stand for one hour. Pour off water and add 3 cups of water. Cook for 30 minutes. Add cooked vegetables except tomatoes and seasoning and simmer for 20 minutes. Chop peeled sweet potatoes in large chunks. Add tomatoes in last 10 min. of cooking.
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Meeshi just posted this one yesterday and I am going to make it tomorrow.
Got the recipe from MIL and just made my first batch. Yummmmmo, I should have made a double batch!
In a salad bowl combine: 1 red, 1 green and 1 yellow bell pepper (diced), 1/2 cup of red onion (diced), 1 can of corn, 1 clove of garlic (minced), and 1 tsp of cilantro. Toss.
Add 1/4 cup of olive oil, 4 tbsp of red wine vinegar, 1 tsp lime juice, salt and pepper to taste. Toss.
Add 15 oz can of black beans, toss and serve with tortilla chips.
So, soooo good. Mmmm...
I just realised that Meeshis recipe was filled with peppers. Sorry!
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Does your dd like salads? If so, you could try this salad that I posted on the Market board. It's called Santa Fe Salad. There is a lot that goes into this, and there are things on your list that she doesn't like. However, the nice thing about this is that you prep everything and then just put on what each person wants individually. So here goes:
Santa Fe Salad - Lettuce topped with:
black beans
pinto beans
garbanzo beans
kidney beans
diced red onion
diced tomato
diced green pepper
shredded cheddar cheese
corn kernels - or baby corn
black olives
Seasoned shredded chicken breast - season w/taco seasoning
Fiesta Ranch dressing from Hidden Valley I think it is.
HTH!
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This link has the protien in a ton of foods (if you scroll down it has easy tables... much easier than the babble at the top).
I was a vegetarian for 23 years, even now I don't eat meat more than three times a week and usually it is free range chicken or white chicken breast, and I can tell you, protien (if she tries at all) will not be her trouble... it will be getting enough Iron and B12. One thing you may want to really be careful of is Anemia. I am mildly anemic at all times (meaning my hematocrit is around 34 where it should be 36-42). When I am pregnant I need to double my meat, easily, just to stay a 32 (which is where you need to be to have a home birth). When I started my cycle I needed to take an iron suppliment. The ones that worked best for me were the Heme iron sources (which meant they were from animals, and she may not like that, but it may be easier than eating meat). If she starts to look pale, or she starts to act tired all the time, or her nail beds turn white instead of pink, this is an issue. Keep an eye on it, and once she gets the hang of monitering it her self it will be easy. Give her lots of spinich, (spinich salads with boiled eggs and vinagrette dressing have lots of iron, are easy to absorb due to the acidic dressing and also carry a pack of protien... and, they're good. ) oat meal for breakfast (carries lots of protien and fiber), and when ever she can, add in some beans... the more variety the better. A handful of nuts for a snack, pasta salad with fresh mozzerella and spinich for lunch (I have a good recipe for this if you like), a black bean burritto with some green veggies mixed in for dinner... once she gets a balance from you, it can be a very healthy way to be/eat.
Sometimes I miss it... but after nearly dying with my first two kiddos and then having this one be 10lbs and me being super healthy (first one with meat in my diet) I learned my lesson.
She may want a copy of this as well...
Last edited by BlueRoseMama : 04-28-2007 at 07:23 PM.
I am trying to get more beans and protein into my almost 13 yr old (next month) girl who would love to be vegetarian but has a history of anemia that has resulted in serious treatment and working w/ Dr's and a pediatrition.
Need help!! She LOVES beans... that is her fave thing to eat.
She does NOT like: onions, peppers, tomatoe sauce.
Suggestions???
nak, so no recipes from me. Wanted to just say I have anemia probs since birth, but have been veggie since i was about 14. Meat is actually *not* a good source of iron. (I know, I know, docs say it is, butits really not the most absorbable. ). Will she eat bran muffins w/dried apricots or raisins? that would be good for her. lentil soup is good. spinache in any form. hummus is good...baked beans... my mom eats cream of wheat for iron, since it is fortified.
I've had less iron problems as an adult than as a meat-eating child despite that I have a bleeding disorder than cause a lot of blood loss with my menses & such.
ah, just a thought - you can make minestrone & add some chickpeas to it. that and spinach, kidney beans & the rest w/fresh parmesan on top. yummy & good iron.
What about salsa? Does she consider that a tomato sauce?
I got a recipe for a Burrito pie from here: Simply Beautiful 4-layer Supreme Burrito Pie and I make it often but modified it to our tastes. It's really good though! It's a vegan recipe, but I add cheese to ours.
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Iron absorbtion really depends on the stomach and not the bioavailability of the iron in the food. The best source of nonHeme Iron is actually pumpkin seeds. The best source of Heme iron is liver. It depends what your body wants and needs, and it also depends on the acids that are in your stomach. Combinations of a acidic stomach and good iron sources can easily double your absorbtion. Saute'd swiss chard (or kale or other dark leafy winter green) and fresh orange juice is a great source. So do Yellow Dock supliment and any type of iron source. This compination method is true of all vitamins and minerals, and why I haven't taken vitamins consistantly since half way through my degree. lol! They need the foods they come in to be absorbed properly.
It does become a science, but just like anything else can become very easy after a while. It just takes practice.
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Floradix is an awesome vegetarian food based iron supplement. It is absorbed really well. Not as good as getting it from food directly, but it's worth it (IMO) to be sure you are not becoming anemic.
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We like red beans and rice or cuban style black beans and rice. We like refried bean burritos too. You can make bean dip with black beans and taco seasoning or pinto beans and taco seasoning. Hummus of course can be put in a pita. Falafel is really good too.
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