Tag Archives: veggie kids

Summer Vegetarian Menu

1 Jul

Menu Plan

  1. Sunshine salad
  2. Mixed mushroom stirfry
  3. Bean salad
  4. Pea & Goat’s Cheese Tart
  5. Ravioli and red pasta sauce

Shopping list

1.

  • raisins
  • bacon
  • sunflower seeds
  • broccoli
  • mayonnaise
  • cider vinegar
  • 1/2 a red onion

2.

  • mixed wild mushrooms
  • chestnut mushrooms
  • cashew nuts
  • sugar snap peas
  • rice or noodles
  • stir fry sauce

3.

  • beans (cannellini, borlotti, green)
  • onions
  • green pepper
  • celery
  • brown sugar
  • plenty of oil and vinegar

4.

  • 300g frozen peas
  • 3 tbsp olive oil
  • handful mint leaves
  • 2 eggs
  • 284ml pot double cream
  • 4 spring onions, finely sliced
  • 200g mild goat’s cheese, crumbled

5.

  • Ravioli
  • Tomatoes, tinned
  • Onions

 

IBS / Low Fodmap, Dairy Free AND Vegetarian, Complete Daily Menu for 1 Week

9 Apr

I’ve tried to use the most restrictive fodmap lists possible so as not to exclude anybody. Apart from the eggs, this diet should include pretty much ANYBODY!

Breakfast Options

1. Banana, home made maple oat granola and soya yoghurt

2. Spelt toast with olive tapenade, or dairy free spread and a smear of jam or syrup

3. Melon and grape salad with soya yoghurt

4. Gluten free crackers spread with yeast spread and topped with slices of tomato or lettuce

5. Oatmeal made with almond, rice or soy milk and flavoured with cinnamon and golden syrup or maple syrup

6. Gluten free pancakes with blueberries and maple syrup

7. Rice cakes with almond butter, a little syrup and bananas

8. Boiled egg with spelt toast

Lunch Options

1. Egg / cucumber sushi served with miso soup

2. Polenta (made up with almond milk) with low fodmap pesto, roasted peppers, tomatoes and basil

3. Greek salad with lettuce, raw courgette,olives, tomatoes and pumpkin seeds (+ non dairy cheese or bacon if possible)

4.Spelt bread with olive spread, grilled zucchini and omelette

5. Baked sweet potato with dairy free spread, lettuce and French beans

Dinner Options

1. Thai vegetable curry with bamboo shoots, carrots, green beans, ginger, lemongrass

2. Stuffed red peppers with wild rice and pine nuts

3. African style pumpkin seed and sweet potato stew

4. Gluten free pasta with oil, vegan pesto and fresh tomatoes

5. Gluten free lasagne/ pasta bake, with layers of: roasted tomatoes, spinach, white sauce (made up with gluten free flour, and acceptable milk substitute eg lactose-free or soya milk) – top with beaten egg and a sprinkling of sunflower seeds

6. Mixed nutburgers (chopped nuts, gluten free breadcrumbs, herbs, egg) with mashed potato and carrots

7. Carrot, celery and coriander soup served with spelt bread

6-meal Vegetarian Menu Plan for Lactose Intolerance

9 Apr
This menu plan depends on one hugely important ingredient: miso paste. It’s available at Waitrose in the World Foods section. Get some. The other things, well, we all know how to make do. But there is no substitute for miso. The dark kind is saltier than the light.
  1.  Tofu & Noodles in Miso Soup with Mushrooms
  2. Chargrilled Sweet Potato Slices (boil first) with Sugar Snaps and Puy lentils
  3. Udon Salad with Carrot, Mushroom, Peas, Tofu & Spring Onions
  4. Bean Salad
  5. Pasta with Tomato Sauce and vegan pesto
  6. Sweetcorn Omelette with spicy potato wedges

Shopping List:

1.

  • 1/3 cup miso
  • 3 green onions (scallions)
  • 1 tbsp shredded nori or wakame seaweed (optional)
  • Handful mushrooms
  • 1/2 block firm silken tofu
  • dash soy sauce
  • 1/2 tsp sesame oil
  • 1 nest dried egg noodles per person

2.

  • Sweet potatoes
  • Sugar snaps
  • Pre-cooked Puy lentils

3.

  • Udon
  • Carrot
  • Mushrooms
  • Frozen Peas (or baby soybeans)
  • Spring onion
  • Tofu
  • Sesame seeds
  • Cucumber
  • Sesame oil
  • Lime juice
  • Honey
  • Soy sauce/tamari
  • Miso (essential!)

4.

  • Dried beans (soak and cook the day before) or 2 tins of different beans
  • Green pepper
  • Celery
  • Onion
  • Garlic
  • Sugar
  • Vinegar

5.

  • Dried pasta
  • Chopped tomatoes
  • Onion
  • Herbs
  • Vegan pesto

6.

  • Sweetcorn
  • Eggs
  • Red pepper
  • Potatoes
  • Paprika
  • Turmeric

vegetarian kid and toddler friendly menu plan

31 Jan

Menu:

1. Scotch pancakes, scrambled eggs, avocado, cherry tomato salsa

2. Button mushrooms with melted cheese on English muffins with Bean Thing

3. Baked potato wedges with houmous dip; more Bean Thing; cucumber wedges

4. Gnocchi with mozzarella, tomato sauce, cream

5. Spanish tortilla with peas

6. Halloumi kebabs in pitta breads

Shopping list:

1.

  • Flour
  • 6-8 Eggs
  • Milk
  • Avocado
  • Cherry tomatoes
  • Shallots
  • Limes

2.

  • Button mushrooms
  • Cheddar cheese
  • English muffins
  • Cannellini beans
  • Tinned tomatoes
  • Onion
  • Carrot

3.

  • Potatoes
  • Houmous or ingredients for home made
  • Cucumber

4.

  • Gnocchi
  • Buffalo mozzarella
  • Tinned Tomatoes
  • Onion
  • Cream

5.

  • 6-8 eggs
  • Potatoes
  • Onions
  • Peas

6.

  • Halloumi
  • Bamboo skewers
  • Chestnut mushrooms
  • Red and yellow peppers
  • Tomatoes
  • Courgettes
  • Honey
  • Soy sauce
  • Pitta breads
  • Hot sauce

image