Table of Contents
Part 1 The Basics of Raising a Vegan Child 1
1 Vegan Advantages for Kids 3
The Health Benefits of Being Vegan 4
Kids Are Naturally Healthy, Right? 4
Have a Heart 5
Ever Met an Obese Vegan? 6
Cancer Protection 6
Allergies 7
Puberty Slow-Down 8
Illnesses, Pathogens, and Toxins 8
The Best of Everything 9
Vegan Is as Vegan Does 9
Edible Ethics 10
2 Are You Vegan Enough? 13
What's Vegan Enough? 14
Making the Best of the Situation 14
Media Pressure 16
The Debate Continues 16
Defining Your Own Success 17
Family Talking Points 17
Democracy or Dictatorship? 20
Your Child's Food Personality 20
Creating a Vegan Family Mission Statement 22
Off-the-Wagon Moments 24
3 Dealing With Real-World Dilemmas 25
The Picky Eater 26
Choice 27
Control 27
Creativity 28
Mom's Vegan, Dad's Not 29
The Cool Friend Isn't Vegan 30
Reasons to Be a Proud Vegan Kid 31
Ways Kids Can Show They're Proud to Be Vegan 32
Grandma Knows Best 32
In a New Neighborhood 34
The Concerned Physician 35
Daycare and School Rules 37
4 Debunking Myths About Vegan Kids 41
Health Myths 42
Myth: Vegan Kids Are Weak and Sickly 42
Myth: You'll Stunt Your Child's Growth 43
Myth: Kids Need Meat for Protein 44
Myth: Fish Is the Only Source for Top-Quality Omega-3s 44
Myth: Dairy Is the Best Source of Vitamin D and Calcium 45
Social Myths 45
Myth: Veganism Is Child Abuse 46
Myth: Vegan Kids Are Lunchroom Bully Targets 41
Myth: Vegan Kids Are Party Outcasts 48
Myth: You're Depriving Them of Childhood Fun 49
Myth: Vegan Food Can't Taste Good 50
Part 2 Nutritional Needs of Vegan Kids 53
5 Vegan Babies (0 to12 Months) 55
Be Your Baby's Medical Spokesperson 56
Breast Is Best 57
Nutrition for Breast-Feeding Vegans 58
Is Your Breast-Fed Baby Getting Enough? 59
The Formula Option 60
Introducing Solid Foods 62
Beware: Choking Hazards 63
Basic Nutrition for Vegan Infants 64
Calories 64
Protein 64
Vitamins and Minerals 65
Fats/Omega-3s 65
Hydration 66
Sample Meal Plan for Vegan Babies 66
6 Vegan Toddlers (1 to 3 Years) 69
Breast Milk: Vegan Toddler Health Insurance 70
Toddler Eating Danger Zones 71
Choking Hazards 71
Continuing to Use Bottles 71
Nutrition-Poor, Flavor-Heavy Foods 72
Basic Nutrition for Vegan Toddlers 73
Calories 73
Protein 73
Vitamins 74
Minerals 74
Sample Meal Plan for Vegan Toddlers 75
7 Vegan Kids (4 to 8 Years) 71
Nutrition Negotiation 78
Common Eating Challenges for Kids 79
The Carb Queen 80
Sugar Is King 81
The Meal Skipper 82
Meal Monotony 83
Spice Isn't Nice 83
Real Love for the Artificial 84
Extra Challenge: Making the Transition for New Vegan Kids 85
Basic Nutrition for Vegan Kids 86
Calories 86
Protein 86
Vitamins 87
Minerals 88
Fats 88
Sample Meal Plan for Vegan Kids 89
8 Vegan Tweens (9 to 13 Years) 93
The Big Growth Spurt 94
Healthy Body Image 94
Media Pressures 96
Basic Nutrition for Vegan Tweens 98
Calories 99
Protein 99
Vitamins 100
Minerals 100
Fats 101
Sample Meal Plan for Vegan Tweens 101
9 When Things Aren't Working 105
Signs of Nutritional Deficiencies 106
Iron 101
Vitamin D 108
Zinc 108
Vitamin B12 109
Calcium 109
Vitamin A 110
Protein 110
DHA/Omega-3 111
Calories 112
Bottom-Line Nutrition 112
Working With Your Health-Care Provider 114
Other Means of Support 115
When It's Time to Consider Other Options 115
Part 3 Stocking the Vegan Kitchen 117
10 Let's Go Shopping! 119
Stress-Free Family Grocery Shopping 120
Time Savers 121
Organize Your Pantry 121
Make Your Lists (and Check Them Twice…) 121
Create a System 121
Prep the Kiddos 122
Money Savers 123
Shop Smart 123
Buy In Bulk 123
Buy Produce In-Season, Local, and Organic 124
Do It Yourself 124
Check Prices mid Coupons 125
Pick Your Splurges 125
Eat Ethnic 126
Shopping with Kids: Sanity Savers 126
The Insta-Treat 126
Think Comfort 121
Enlist Help 127
Keep It Fun 128
Stocking the Kid-Friendly Pantry 128
Meat Analogs 129
Nondairy Milk and Other Dairy Substitutes 130
Grains and Breads 130
Beans 131
Vegetables 132
Fruits 132
Dried Fruits and Nuts 133
Other Canned and Dry Goods 134
Oils, Vinegars, Spices, and Condiments 135
Finding Food Allies 136
11 Kids in the Kitchen 139
Tools of the Trade 140
Safety Features 141
Jobs for Apprentice Chefs 143
Ages 3 to 5 144
Ages 6 to 9 144
Ages 10 to 12 145
Part 4 Let's Eat! 147
12 Breakfasts They'll Wake Up For 149
The Most Important Meal of the Day 150
Quick Starts 151
Vegan Brunches 153
Sweetened Steel-Cut Oats 154
Kids' Scrambled Tofu 155
Tortilla Wraps 156
Puffy Pancakes 157
Punkin'-Raisin Bread 158
Fruit Soup 159
Berry Breakfast Smoothie 160
13 Lunches to Love 161
The Envy of the Lunchroom 162
Play Date Lunches 163
Out to Lunch 163
Christi's Secret-Ingredient Hummus 165
Tofu Dunkers 166
A-B-Vegan Soup 161
Vegan Pasta Salad 168
Veggie Chix Salad Sandwich 169
Pita Pizzas 170
How-Many-Layers? Burritos 173
14 Delicious Dinners 173
Peaceful Family Meal Times 174
Keeping the Holidays Happy 174
Crowd Pleasers 176
Barbecue Tofu 177
Garbanzo Bean-Curry Tofu 179
Everything in a Blanket 180
Goulash 181
Red Beans 182
Vegan Mashed Potatoes 184
Vegan Home Fries 185
15 Super Snacks 181
Why Vegan Kids Need to Snack 188
Snacks for Toddlers 188
Snacks for Children and Tweens 189
Packing a Vegan Snack Bag to Go 190
Homemade Vegan Pretzels 192
Vegan Dill Dip 193
Easy Vegan Guacamole 194
Deli Roll-Ups 195
Mini Nachos 196
After-School Smoothie Snack 197
16 Delectable Desserts 199
These Desserts Are Vegan? 199
Let Them Eat Birthday Cake! 200
Strawberry Malt Shake 201
Banana Mango Cream 202
Chocolate-Chip Cookies 203
Ginger-Molasses Cookies 204
Vegan Chocolate Birthday Cake 205
Banana Cake 207
Orange Cake Glaze 208
Appendixes
A Glossary 209
B Resources 211
Index 215
Get Free eBook Sample
