Vegan Whole Food

Everyday we cook high quality vegan food from fresh, whole ingredients. When we shop we buy a large variety of in-season fruit and vegetables (eggplant, green leafy veggies, cucumbers, tomatoes, bell peppers, sweet potatoes, anything in season), beans (red, white, pinto, black-eyed), lentils (brown, red, black), mung beans, rice (white, red, black, wild), whole grain bread, olive oil, cold pressed coconut oil, organic tofu, mochi, almond milk, rolled oats, whole grain crackers, tahini, hummus, and anything fresh, unprocessed, nutritious, and vegan that looks delicious!

 

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Breakfast

Our kids love eating cinnamon oatmeal with fruit, whole grain banana muffins, sweet potato bread, and zuccinni carrot bread for breakfast. We use all fresh ingredients, whole grains, and no sugar.

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Snacks

There are so many options for healthy snacks. A few things we love are carrot sticks with tahina dressing, cucumbers, apples, oranges, crackers, pears, pita with hummus, raisins, watermelon, or dates.

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Lunch

Our lunches have multiple nutrient dense ingredients to help your child develop and be healthy, happy, and strong. We make roasted veggies, lentils, soups, rice, beans, salads, pastas, sandwiches, Indian veggie curry, pizza, and asian stir-fry using only olive oil or coconut oil.

Each meals is thoughtfully prepared so that your child gets his or her complete daily needs for vitamins, minerals, protein, healthy fats, and carbohydrates. For babies who are bottle-fed breast milk or formula we will work out a feeding schedule with you. Babies who are transitioning to solid food will get a combination of their bottle along with mashes of veggies, fruits, and homemade baby cereals.

Nutrition:

Protein: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale…

Essential Fatty Acids: vegetables, fruits, nuts, seeds, coconut oil, olive oil, avocado…

Vitamin D: daily sunshine! We are lucky to live in such a sunny Mediterranean climate.

Calcium: tahina, almond milk, green leafy vegetables, tofu, beans, broccoli, bok choy, kale, oranges…

Zinc: grains, beans, nuts…

Iron: lentils, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale…

Vitamin B12: this vitamin only comes from animal products, as plants don’t need B12. There are no plant sources of B12 and all vegans and should take a supplement, we can talk about supplement options if you’re not already giving one to your baby. This can be as simple as almond milk that is fortified with B12.