By Brenda G.

Editor’s note: The following article comes from the Eating Wisely section of New Beginnings magazine, May-June 2005 edition. A vegan diet is only one of many ways to make the La Leche League whole foods philosophy a part of your lifestyle. Please consider what foods are best for your unique family. These recipes were adapted from La Leche League International cookbooks.

A vegan lifestyle involves not consuming or using any animal products. For example, a vegan doesn’t eat meat, eggs, dairy, or honey, and avoids wearing leather, fur, and using products tested on animals. Vegans eat only grains, nuts, fruits, and vegetables. Some people may confuse veganism with vegetarianism, but they are distinctly different. Vegetarians do not consume meat, but may eat eggs, dairy, or both.

I began eating a vegan diet around six years ago and am now raising my baby boy as a vegan. I started out as a vegetarian, but I decided to go completely vegan about a month later. I wanted to eat foods that made me feel good, and I discovered that I felt better on a vegan diet.

People raised concerns about my nutrition during my pregnancy and now often question whether my son receives the nutrients he needs. I had a healthy pregnancy and have researched what types of vegan foods are needed for each stage of an infant’s life. Now, at 13 months old, my son loves tofu! La Leche League International’s book, The Art of Breastfeeding, states that it is important for a nursing parent on a diet that includes no animal protein to take a vitamin B12 supplement in order to avoid a vitamin B12 deficiency in her baby.

Vegan cooking is pretty simple. Many recipes that involve animal products can be adapted to suit a vegan diet. Regardless of the lifestyle you choose, vegan meals can be tasty, healthy, and enjoyed by all.

Planning and cooking vegan dishes can be easy! Check out the following recipes to help you get started. You might be surprised to find that you already have most – if not all – of the ingredients in your kitchen!

Summertime Salad – Yield: 5 servings.

• 2 cucumbers, peeled, coarsely chopped
• 1/4 to 3/4 c. chopped onion
• 3 large tomatoes, chopped
• 1/2 tsp. Salt

Combine all ingredients in a bowl. No need for dressing!

Bean Salad – Yield: 8 servings.

• 1 c. cooked pinto beans
• 1 c. cooked garbanzo beans
• 2 c. sliced green beans, steamed
• 1 c. bean sprouts
• 1c. chopped green bell pepper
• 2 stalks celery, chopped
• 1 mild onion, chopped
• Vinaigrette dressing

Optional

• 2 c. chopped broccoli or cauliflower, blanched
• 2 carrots, sliced

Combine beans, sprouts, green pepper, celery, and onion in a bowl; mix well. Pour dressing over salad, tossing to coat. Chill until serving time.

Potato Casserole – Yield: 8 servings.

• 28 oz. ground tomatoes
• 2 cloves garlic, chopped
• 1 tsp. basil
• 1 tsp. oregano
• 4 large potatoes
• 1 onion, sliced
• 3 1/2 c. cut fresh green beans
• Freshly ground pepper to taste

Combine tomatoes with garlic, basil, and oregano in a bowl. Cut potatoes into large chunks. Combine potatoes, onion, and green beans in a bowl; mix well. Spoon into a large baking dish. Pour tomato mixture over top; sprinkle with pepper. Bake, covered, at 375° for 1 1/2 hour, stirring occasionally.

Lentil Burgers in Pita – Yield: 6 servings.

• 1/2 c. dried lentils
• 1/2 c. uncooked brown rice
• 1 onion, chopped
• 1 tbs. oil
• 2 c. water
• 1/2 c. tomato juice
• 1 tbs. tamari soy sauce
• 1 potato, chopped
• 1 tomato, chopped
• 1 carrot, sliced
• 1 stalk celery, sliced
• 1 c. wheat germ
• Oil for browning
• 3 pita bread rounds, cut into halves

Optional toppings:

• Shredded lettuce
• Thinly sliced onions
• Sliced tomatoes
• Ketchup

Combine lentils, rice, onion, water, tomato juice, and soy sauce in a 2-quart sauce pan. Bring to a boil; reduce heat. Simmer, covered, for 30 minutes. Add vegetables. Bring to a boil; reduce heat. Simmer, covered, for 30 minutes longer. Mash mixture. Shape into patties, adding additional liquid or a small amount of wheat germ if needed for desired consistency. Coat with remaining wheat germ. Brown in a hot oil skillet for 5 minutes on each side. Tuck 1 patty into each pita round. Add toppings of choice.

If it has been one of those days, you can use the same ingredients to make a tasty Lentil Stew instead. After simmering the mixture, omit pita rounds and toppings, and serve lentil stew!

Marinated Tofu – Yield: 4 servings.

• 1/4 c. tamari soy sauce
• 1/4 c. water
• 1/4 c. sherry
• 1 clove garlic
• 1 tsp. ground ginger
• 1lb. tofu, thinly sliced
• 1c. sliced mushrooms

Combine soy sauce, water, sherry, garlic, and ginger in a bowl; mix well. Add tofu. Marinate for 4 hours or longer. Combine with mushrooms in a skillet. Simmer until done to taste. May drain tofu and broil until golden or brown in a hot oil skillet, if preferred.

Blender Spaghetti Sauce – Yield: 8 servings.

• 4 c. chopped tomatoes
• 18 oz. tomato paste
• 2 1/4 c. water
• 2 green bell peppers, chopped
• 4 medium onions, chopped
• 3 cloves of garlic
• I stalk celery, chopped
• 1/2 tsp. (or less) salt
• Dash of pepper

Combine all ingredients in a bowl. Process in batches in a blender until smooth. Combine in a saucepan. Simmer over medium-low heat for 2 hours or until desired consistency. May omit green peppers. Serve over pasta of choice.

Fruitritious – Yield: 16 servings.

• 2 tbs. sesame seeds
• 3 rbs. raw peanuts
• 3 tbs. raw cashews
• 3 tbs. unsweetened, shredded coconut
• 2 tbs. raw wheat germ
• 2 tbs. ground raw almonds
• 3 large apples
• 3 firm bananas
• 2 oranges, peeled
• 1 ripe pear
• 1 ripe papaya
• 1 ripe avocado
• 1/2 c. dried raisins
• 8 dried apricots
• 12 dates
• 8 prunes
• 1/3 c. currants

Toast sesame seeds, peanuts, and cashews in a cast-iron skillet over low heat, covering to prevent seeds from popping out. Add coconut, wheat germ, and almonds. Toast over medium-high heat until golden brown. Cool to room temperature. Cut fresh fruit and large dried fruit into bite sized pieces. Combine all fruit in a 3-quart bowl. Sprinkle with seed and nut mixture. Serve with soy cream.

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