Recipes from Raising Vegetarian Children.
Recipes by Joanne Stepaniak
Makes 6 cups
This nutrition-packed stew is an excellent source of iron, copper, magnesium, manganese, potassium, folate, niacin, thiamin, vitamins A, B6, and C, plus it provides selenium, zinc, and vitamin E. It's best feature, however, is that children love the creamy, peanut-butter based sauce, and the whole family will enjoy the combination of flavors. Vegetable stock can be made easily using stock cubes or powder.
1 onion, chopped
1 tablespoon olive oil
4 cups vegetable stock or water
2 cups peeled, diced sweet potatoes or yams
1 cup cooked or canned chickpeas
1 cup brown rice, dry
1/4 teaspoon salt (optional)
1/4 cup peanut butter
2 cups chopped collard greens or kale (stems removed)
2 tablespoons fresh or frozen lemon juice
1/2 teaspoon pepper
Dash hot chili sauce or chipotle sauce (optional)
In a large saucepan over medium heat, sauté onion in oil for 5 minutes or until beginning to brown. Add stock, sweet potatoes, chickpeas, rice, and salt (if using); bring to a boil, then lower heat and simmer for 45 minutes. In a small bowl, blend peanut butter and 1/2 cup of hot liquid from stew to make a smooth paste. Stir peanut butter mixture into stew along with kale and cook for 5 minutes. Stir in lemon juice and add hot sauce to taste (if using). Serve over rice or with fresh bread or rolls.
PER CUP: calories: 309, protein: 9 g, carbohydrate: 49 g, fat: 10g, dietary fiber: 6 g, sodium: 75 mg, % calories from: protein 12%, fat 27%, carbohydrate 61%
Nut Butter Cookies:
Makes 24 cookies
This is a superbly simple recipe that children can help to make. Use any nut butter you like, such as peanut butter, almond butter, soynut butter, or even sunflower butter.
1/2 cup pure maple syrup
1/2 cup nut butter (crunchy or smooth)
1 teaspoon vanilla extract
1 cup whole-wheat pastry flour
Preheat oven to 350°F. Oil two baking sheets, mist with nonstick cooking spray, or line them with parchment paper for easier cleanup. In a large mixing bowl, cream together maple syrup, nut butter, and vanilla extract. When smooth, stir in flour to form a stiff dough. Mix thoroughly. Form into 24 walnut-size balls and place on prepared baking sheets. Flatten cookies with the tines of a fork, first in one direction and then in the opposite direction to create a cross-hatch design. (Young children especially enjoy helping with this part.) Bake one sheet at a time on the center rack of the oven for 12 minutes or until bottoms of cookies are lightly browned. Remove from oven but let rest on baking sheet for 1 full minute. Carefully loosen and transfer to a cooling rack. Cool completely before storing.
PER COOKIE: calories: 67, protein: 2 g, carbohydrate: 9 g, fat: 3 g, dietary
fiber: 1 g, sodium: 2 mg
% calories from: protein 11%, fat 36%, carbohydrate 9%
*Nutritional analysis done using unsalted peanut butter.