"Vegging out" is fast becoming a popular choice for children and adults alike. In many households, meatless meals are standard fare, in others, dinner's often not complete without a large slab of meat on the plate. But whether your kids, like many youngsters these days, just aren't into meat, or your family has decided to go vegetarian, more thought may be required to plan meals that provide an assortment of nutrients to promote optimal growth and development .

Variety is not only the spice of life but an essential cornerstone of a vegetarian eating plan. Absorbing a balance of the right nutrients can be more difficult when meat, fish and poultry are eliminated from the diet.

Spaghetti sauce without the ground meat can make a palate-pleasing entrée, but for growing youngsters, it might not make the grade. Nutrients like protein, zinc and iron are in short supply. Kids should have a variety of protein-rich selections at each meal. Eggs and dairy products like milk, cheese and yogurt are easy additions to boost the protein content of meals. Legumes, like lentils and beans, served with a grain product like pasta, brown rice or barley, also fit the bill.

Whole grains are also top-notch sources of minerals such as zinc and iron. To increase iron absorption from these foods as well as dark leafy greens and legumes, include a source of vitamin C at the same meal. Opt for selections like melons, citrus fruits, strawberries and tomatoes. For youngsters with less than hearty appetites, meatless choices can sometimes result in their taking in too few calories. Nuts and seeds, because of their high fat content, can be used to boost caloric intake. For children under four, they should be ground or chopped to avoid the possibility of choking.

Here are a few tips to make satisfying meatless meals:

* Soy products, such as veggie dogs and burgers, are terrific meat alternatives. Make sure to check ingredient lists for high protein offerings such as soy beans or legumes. Those made only with vegetables can leave youngsters low on this essential nutrient. * Freeze cakes of soft tofu in individual blocks. Defrost in the refrigerator and use in pasta sauces or sloppy joes for a meat-like texture. * Keep a variety of legumes, such as canned kidney beans or chick peas, dried split peas or lentils, on hand. Add them to soups, pasta sauces, casseroles, dips and salads. (Dehydrated products, such as bean flakes, work well, too.) Here are three recipes that are sure to please even the most committed meat- eaters in your family.

Rigatoni with Chick Pea Tomato Sauce
For pasta lovers, here's a recipe chock full of goodness.
2 tsp. (10 mL) olive oil
2 cloves garlic, chopped
1/2 cup (125 mL) onion, chopped
1 19-oz. (540 mL) can chick peas, rinsed and drained
1 28-oz. (796 mL) can plum tomatoes, drained and coarsely chopped
1 tsp. (5 mL) dried oregano
1 lb. (450 g) rigatoni or other short pasta
2 tbsp. fresh parsley, chopped (optional)
1/4 cup (50 ml) Parmesan cheese,
freshly grated salt and freshly ground pepper

Heat oil in a saucepan over medium-high heat; add onions and garlic and sauté until soft, about 5 to 6 minutes. Add chick peas, tomatoes and oregano to saucepan. Bring to a boil; reduce heat and simmer for 15 to 20 minutes, stirring occasionally to break up tomatoes. Meanwhile, cook pasta in plenty of boiling water until tender but firm . Drain and transfer to a serving platter. Season sauce with salt and pepper, to taste. Serve over pasta, garnished with the parsley and Parmesan.

Makes 4 to 6 servings.

Mexican Tortilla Cakes
A yummy twist to the standard quesadilla.
1 19-oz. (540 mL) can red kidney beans, drained and rinsed
1 cup (250 mL) salsa
1 cup (250 ml) corn, fresh or frozen
1/2 cup (125 mL) red pepper, diced
1/2 cup (125 mL) green pepper, diced
1/4 cup (50 mL) red onion, finely chopped
1 cup (250 mL) light cheddar cheese, shredded
1 cup (250 mL) light Monterey Jack cheese, shredded
6 8-in. (20 cm) flour tortillas, preferably whole wheat
2 tsp. (10 mL) olive oil

Preheat oven to 400°F (200°C). In a bowl, mash together beans and salsa. Stir in corn, peppers and onion. In another bowl, toss together cheeses. Prepare a baking sheet with vegetable oil spray. Place 2 tortillas on the baking sheet. Spread each tortilla with about 1 cup (250 mL) of the bean mixture and about 1/2 cup (125 mL) of the cheese mixture and top with a second tortilla. Keep layering with the remaining bean mixture, cheeses and tortillas, gently pressing each layer down and ending with a tortilla on top of each cake. Brush the top tortilla with olive oil. Bake for 15 to 18 minutes or until cakes are golden brown on top. Cut into wedges and serve.

Makes 4 servings.

Tofu and Mushroom Stir-Fry
This recipe is sure to make tofu lovers of the whole family. Serve over brown rice.

2 tbsp. (25 mL) sodium-reduced soy sauce
1 tbsp. (15 mL) cooking sherry
2 tsp. (10 mL) sesame oil
1/2 tsp. (2 mL) sugar
1 tbsp. (15 mL) corn starch
2 green onions
2 tsp. (10 mL) vegetable oil
1 tbsp. (15 mL) ginger, grated
2 garlic cloves, minced
2 cups (500 mL) carrots, cut into 1/4 in. (0.6 cm) strips
2 cups (500 mL) mushrooms, sliced
3/4 lb. (350 g) extra firm tofu, cut into 1/2 in. (1.25 cm) cubes
1 1/4 cups (300 mL) chicken or vegetable broth

In a small bowl, combine soy sauce, cooking sherry, sesame oil, sugar and corn starch; set aside. Slice green onions diagonally, separating the green from the white parts; set aside. In a wok or large skillet, heat oil on high; add ginger and garlic and stir-fry until fragrant, about 30 seconds. Add carrots and continue to stir-fry another minute. Add mushrooms and the reserved white part of the green onion; stir-fry one minute. Add broth and bring to a boil. Reduce heat to medium-high and simmer for 5 minutes. Add soy sauce mixture and stir. Bring to a boil and cook for one minute or until sauce is thickened. Garnish with sliced green onion tops, if desired.

Makes 4 servings.

Rosie Schwartz, author of the best-selling book THE ENLIGHTENED EATER (Macmillan), is a Toronto-based consulting dietitian nutritionist and writer/ broadcaster.

Hot Topics

Link to Us!