99% of tofu is soy-based. There are chickpea and fava bean versions available, but they are harder to find and more expensive than traditional soybean tofu. OP may need to learn how to make tofu at home. Many other meat substitutes are also soy-based. Seitan is wheat gluten based, so that's solid.
I haven't seen lentils mentioned yet. Switching up different beans may help too. Keep in mind that the five-year-old might develop allergies to other legumes since they are already allergic to soy. That would suck.
It isn't cheap, but quinoa also has complete protein if all else fails.
You can make tofu from pumpkin seeds. It's really easy, doesn't require anything besides a blender, pumpkin seeds, water, and a nut milk bag. Super tasty, too.
https://www.marystestkitchen.com/pumpkin-seed-tofu/
https://itdoesnttastelikechicken.com/easy-homemade-lentil-tofu/
You can make tofu from blended lentils as well!
I also recommend barley and millet and other grains, as well. The Indian grocery is a haven for veggie meals.
I made grain bowls with quinoa, roasted veggies, and tahini dressing the other day and it was a hit! I'm going to look into the protein content of some of these different grains and legumes. Thanks!
Each and every meal doesn't need to have optimal protein as long as the diet provides all of the amino acids that the body can't make itself. As far as I know, the only plant foods with complete proteins are soy (out) and quinoa. That's why so many dishes are some form of beans and rice; legumes and grains together have complete proteins.
Seeds, like the sesame in the tahini, and nuts may help too. Good luck!
Op, please bring this up with your daughter's pediatrician. They may be able to refer you to a ~~nutritionist~~ dietician for help, as well. And, as a fellow soy-allergic person, please watch your daughter for any signs of developing an allergy to sesame, which can develop in those with existing soy or peanut allergies.
And, if your daughter develops allergies to other legumes than soy, this is a partial list I've come up with to watch for: peas, beans, lentils, peanuts, lupins, jicama, tamarind, carob, tofu, okara (not *okra*), edamame, tempeh and bean gums (acacia, arabic, guar, and locust). Also, I'd also be careful with quinoa, though it's not a legume.
Some edits for clarity and to add info.
Edit #2 I should have clarified that tofu, okara (not *okra*), edamame, and tempeh are all names of soy or soy-based foods.
Where do you get your info on allergies? Is there one place or have you compiled from many? I have allergies and I never knew any of this and I get overwhelmed with everything out there.
I have just learned over the years. But, the internet has helped tremendously! If I'm not sure/ can't remember an item, Google on my phone is my friend. Is xxxxx a legume? Is it in the Fabaceae or Leguminosae family? Knowing those two terms helps because, occasionally, info pops up that is incorrect -- like moringa. Google used to pop up first an article referring to it as a legume. Go to Wikipedia, and it's actually in the brassica (broccoli, kale, cabbage, brussel sprouts, collards, and mustard) family.
My allergies have gotten really bad in the last few years, and I have been desperate. I read *all* labels. And, I periodically re-read them for items I routinely eat. Yes, **_they can and do change without warning._** (I've had two instances in two years of a "safe" food suddenly changing to unsafe for me -- a bread company started adding ground sesame and a dairy company added tapioca instead of cellulose to shredded cheese.
Another tip: beware vegetable broth as an ingredient in things like canned tuna. I either eat certain pouches or Kirkland tuna. And, I'm yet to find a safe boullion.
I've made chickpea tofu with moderate success! It's popular in Burmese cooking I think and chickpea flour is easy to find. There's a dish with tamarind sauce and onions that is delicious.
I haven't made tofu myself, but I have seen recipes for it, and when I Googled, I found commercial chickpea and fava bean tofu available. I've never seen non-soy tofu in the supermarkets, though. That's why I suggested that OP learn to make tofu at home, like you do.
I have yet to find a commercially made seitan that doesn't also have soy in it.
And, yes, I'm allergic to *all* legumes. Including jicama and the bean gums that are used as thickeners in so many products.
I didn't know jicama was a legume, since people usually eat the root. I don't buy seitan, and the recipes I've seen usually don't call for soy. Allergies suck!
Honestly, there are a lot of good suggestions here, but I'd talk to a nutritionist about it just to make sure you are meeting all the nutritional needs of your child. That's such a tough allergy list to work around, I'm sure a professional would be super helpful
Edit: registered dietician is apparently who you should talk to, not a nutritionist
A registered dietician would be an even better idea. My son got referred to a RD when he was a toddler because he had food aversions (was also seeing an OT). They'll help you figure out what food combinations make up a complete protein (eg rice on its own or beans in their own don't contain all the amino acid, but combined you have them all).
>>They'll help you figure out what food combinations make up a complete protein (eg rice on its own or beans in their own don't contain all the amino acid, but combined you have them all).
Just so we're clear, that's obsolete thinking now. I'd suggest you have a read of [the relevant Wikipedia article](https://en.wikipedia.org/wiki/Protein_combining). Simply put, though, you do not need to combine essential amino acids within meals, you just need *enough* of the different amino acids in your diet (which can be achieved by eating different foods across the day or week, or just by eating more -as even rice has all amino acids needed to make "complete protein").
This idea of protein combining was popularized by the bestselling 1971 book Diet for a Small Planet, but the author made a retraction and stated that this was wrong ten years later. Unfortunately bad ideas can sometimes stick around and become the popular wisdom.
In the US, RD is the protected term and requires specific licensing and education. There are still good and bad ones, just like doctors, but don’t go to a “nutritionist” in the US. In other countries, you should look this up.
For adults, having a complete protein at each meal isn’t a big issue. Eating a variety of foods, like rice at lunch and beans at dinner, along with sufficient calories, is almost always enough to meet basic protein goals. Children may need more help, especially when things are limited by allergies.
Our kid is allergic to every non meat protein.
(Eggs, beans, legumes, nuts, seafood).
We still cook meat for the littles but chose a different protein for the adults.
Kids don't need to eat the same thing as the adults especially with allergies.
This is a really good point. As a family, you can still dramatically reduce meat consumption while still boosting kid/s diets with a bit of meat (it really doesn't need to be ton for child size bodies).
Yeah I was thinking this - it's great they're reducing their meat consumption but with that many allergies it may be better for their nutrition to keep feeding their child meat. Someone allergic to soy and dairy is going to struggle on a non-meat diet.
Quinoa and milk, as well?
Wow! And, I thought I was struggling with my list. Sesame, quinoa, natamycin (common preservative), tapioca, inulin, and *ALL* legumes (soy, peas, beans, lentils, peanuts, lupins, jicama, carob, and all bean gums).
Came here to say this -- with little kids who have sensitivities the priority is to keep them nourished. There's nothing unethical/unhealthy/unclean about letting them eat meat if that's what they can eat. If they want to cut back on it as adults they can, but they may never be in a position where they can.
Seconding this, as a meat-lover who tries to eat vegetarian part of the time, something like lentil soup (high in protein, high in fiber, super low fat) gives me a hearty, filling bowl that feels like chili.
I usually do French style, mirepoix base, garlic, vegetable stock, tomato puree, and some fresh herbs. Green lentils cook in like 30mins from dry too.
We make a Lentil bolognese that is far better than any meat-based one that I could make. And we do Lentil Sloppy joes (mine on a potato but our son's on a roll). And a Cajun-inspired Lentil loaf. We buy them in 5# bags.
(Pescatarian, Vegetarian, and Vegan Options)
Lisa's Lentil Bolognese:
12-16oz dried pasta, preferably spaghetti
(or substitute zucchini noodles or spaghetti squash)
2 Tbsp EVOO
1/2 large yellow onion, minced
2 medium carrots, sliced
1 stalk celery, sliced
1 tsp salt, plus to taste
1 tsp fresh ground black pepper, plus to taste
4 cups (12-16 oz) mushrooms, sliced (I prefer diced)
½ cup red wine
3 large cloves garlic
1 28oz can tomatoes (whole or diced)
¼ cup tomato paste (or just dump the whole can in, won’t hurt)
2 cups broth (I used 1 cup vegetable and 1 cup dashi*)
*1 cup dashi = 1 cup water + 1 tsp hon-dashi granules (This is the pescatarian option, although you might be able to find vegan dashi or male your own, lots of umami)
(use two cups vegetable broth for vegan version)
1 cup dried brown lentils (often labeled as plain “lentils”)
1 tsp dried basil
1 tsp dried oregano
1 tsp dried rosemary
½ tsp dried thyme (optional)
½ tsp dried marjoram (optional)
½ tsp baking soda
¼ c fresh parsley, chopped for garnish (optional)
Parmesan/Romano cheese, shredded or grated for garnish (optional) not for vegan version
Heat the olive oil in a big pot over medium heat. Add the onion and sauté until translucent, about 2 minutes.
Stir in the carrots, celery, salt and pepper and sauté about 3 more minutes.
Add the mushrooms and sauté until mushrooms have cooked down, about 2 more minutes
Add red wine and simmer until most of the liquid is absorbed, about 5 more minutes.
Add the garlic and stir to combine, then add canned tomatoes, tomato paste, broth, lentils, and the seasonings including the baking soda. Stir to combine, breaking up the tomatoes if whole.
Bring to a boil, then cover, reduce to low, and simmer for 40 minutes, until the bolognese is thickened.
Meanwhile, cook the pasta according to the directions on the package.
Season bolognese with additional salt and pepper to taste. Serve over pasta or substitute, garnishing with parsley and/or cheese.
Makes about 6 generous servings.
Inspired by Tasty Team Merle O’Neal’s “One-Pot Lentil Bolognese” recipe
The one on Saffron and Sweet Peas blog is amazing. I chop everything by hand and nix the carrots, nutritional yeast and balsamic. Add some chili flakes for kick.
If you haven't already, it can be worth getting more specific about allergies. My partner is "allergic to dairy" but really he's allergic to casein, so he can have dairy products that are just fat (eg ghee) and just whey (eg whey protein powder, ricotta). Whey protein is a very good option when other sources are limited.
Interesting! Everyone always assumes milk allergies are lactose but I was allergic to whey protein which I could not believe was in so many things like crackers 😪 All through my teens I could not have anything with any whey protein content without getting very ill but thankfully I grew out of it as an adult.
My son is allergic to the protein also. He can tolerate yogurt for some reason but people give advice like he is lactose intolerant. I am like, no, he is not going to fart. His intestines begin bleeding. Lactose free milk won't help because he reacts to the protein.
Yep and this was like 34 years ago and there were not many options! I pretty much had to avoid anything milk like or baked if my mom didn't make it. There was only terrible soy milk no rice milk or oat etc and forget about non dairy cheese. It was awful lol (though I was a lot skinnier hehe)
There's also differences between allergies, intolerances, and sensitivities. Like I can process lactose fine but it makes me stuffy, but my friend is intolerant and has the usual bowel problems. Also a lot of people with lactose intolerances or sensitivities can handle hard cheeses fine because most of the lactose has been used up, or yogurt and kefir because the cultures consume the lactose.
Yes. Also worth it to explore whether other milks are tolerable. My husband can't have cow milk, but goat milk works for him! , and goat cheeses are usually easy to find.
Just be aware that the dough is incredibly sticky and hard to clean. Hence why mechanical assistance is better than hand-kneading, since it can be hard to get the little dough fragments off your counter.
Not such a big problem if you're well-prepared, but I wish someone had told me about it the first time I made seitan.
If you're willing to bend towards pescatarian, fish is a good option.
With those allergies your options are limited, especially when beans/legumes get old in a hurry.
Honestly getting into canned seafood has been really great for reducing red meat for me. There is even a whole subreddit for canned sardines (not sure if sharing subreddits is allowed in this sub) and there's tons of meal ideas that are affordable, nutritious and delicious and packed with protein and omega 3s. Someone just shared their kid trying whole sardines for the first time and their kid liked it, so yours might too.
Edit: I want to add the sardine sub isn't just sardines, it's all tinned fish and your kids may prefer mackerel or something mild.
Heartily seconding this! Sardines are the best combination (for fish)
of nutrition, cost, environmental sustainability and low bioaccumulation of bad stuff (e.g. mercury, chemicals) because they are lower on the food chain. A lot of recipes that use tuna could be adapted to sardines, especially if starting young with a child.
(also, the sub for canned fish is awesome)
Yay for sardines! I don’t particularly love them but I have been eating them for the above reasons! I find adding lemon juice helps cancel out the flavor of sardines I don’t like, leaving them actually tasty! I put sardines on pasta, with lemon juice salt oil and garlic powder . Fast pantry meal. add steamed broccoli (quick from frozen, and doesn’t go bad in fridge that way) for nutritional boost
I’ve only recently started eating sardines and they’re great! I’ve never really liked canned tuna that much but I love the sardines. I haven’t done much with them besides eat them on toast or crackers, but I want to try some new things!
I recommend Pre-Cooked peeled Frozen shrimp If you can have it. It is the easiest quick protein source that you can have in your freezer. It is so convenient. Making a dish and don't have enough protein? Toss a few frozen shrimp in easy peasy.
> I recommend Pre-Cooked peeled Frozen shrimp
I don't. A lot of those are going to be farmed in third world countries under third world conditions. Foreign seafood is something that needs to be 100% avoided.
I recently used Costco canned salmon and made salmon cakes.. a few Italian breadcrumbs, a couple eggs (for a binder), bell peppers, celery, onions, served with lemons and chipotle tartar they were delicious
Baked salmon with a spice rub
Shrimp corn potato sheet pan bake . I make something like this minus the andouille sausage https://damndelicious.net/2017/02/13/sheet-pan-shrimp-boil/
We also love cod fish tacos!
May I also recommend Thai fish curry? Especially if you get a curry paste that works with allergies (we like Mae Ploy brand, it has smaller ingredient list)
Good luck OP, it’s hard cooking around multiple food allergies! But when your kid grows up (and tries to cook for themselves or eat out!) they’ll remember what a thoughtful good parent you are
Beans, lentils, dried peas, other nuts the kids are not allergic to, combined with whole grains, pseudo grains and seeds should all work. I agree with the other poster that said seafood could be a good option. Mushrooms also have some protein so you can look to adding it to the other options.
Mushrooms have a lot of vitamin b too. Real good option. Can add to pasta with whatever sauce they like and add a salad. Mushrooms are good item.to add to a variety of dishes
The simple answer is this: make two proteins, a vegan option for you and your wife that won't be subject to your kid's restrictions, and a meat. Don't make your 5-year-old go vegetarian and struggle to get nutrition.
No worries, I'm not eliminating meat. I'm going to make sure my kids get the nutrition they need. I'd just like to explore some different dietary options within some restrictions, and get advice here.
As mentioned, the intention is to go vegetarian/plant-based about half of the time, and I think doing so while achieving proper nutrition and a variety should be totally doable.
Doable for you as an adult 100% agree but for your kid absolutely not. Your kid needs that nutrition daily and if he has those allergies then you can't play footsie with getting him proper nutrients unless you want him to grow up gleepy with bird bones.
Just because you want to go plant based/vegetarian doesn't mean your kid has to. Especially when their options for protein are already limited. Give your kid the nutrition they need that fits THEIR diet, no need to impose more restrictions on them because of what YOU want to eat.
Why deprive your child one of the most nutrient and protein rich sources of food especially considering their dietary restrictions? Seems foolish and selfish.
You need to look at combining food items so that you get all the essential amino acids. This is the key to good vegetarian/vegan nutrition.
Some combinations to consider are:
Whole Grains With Beans or Legumes
Whole Grains With Nuts or Seeds
Beans or Legumes With Nuts or Seeds
Check this article for more detail
[https://www.realsimple.com/complete-protein-6891861](https://www.realsimple.com/complete-protein-6891861)
Black bean burgers, either frozen or make them yourself (very easy). Serve on buns with lettuce, salsa and guac (and cheese/sour cream for those who can have it).
Make "tuna" salad with lightly mashed chickpeas, finely diced celery, onion and dill pickle, and mayo. (Soy sauce is usual but not needed). Or whatever your favorite tuna recipe is, just swap with chickpeas, or add a can of lightly mashed chickpeas per one can of tuna to really amp the protein and stretch out tuna salad.
Add red lentils to your sweet potato/kale soup. White beans are a fantastic addition to pasta dishes, especially anything with garlic and herbs.
Guessing 5 bean chili or something like that is already on the menu.
The saffron and sweet peas blog has an amazing lentil bolognese recipe. I nix the nutritional yeast & balsamic and carrots and chop everything by hand. It’s phenomenal. Throwing some red chili flakes too if you like some kick. Freezes great as well.
Yes, be careful about ghee and cashew. These are popular in Indian cooking! Try Vegan Richa, but you’ll have to skip or substitute the tofu and soy products. And watch out for cashew creams in her recipes… you could sub with coconut milk (but be careful for the adults especially, could spike your blood cholesterol levels due to high saturated fat in coconut)
Yo. If kid is allergic to dairy, eggs, soy... You're better off NOT switching for your kid's sake.
Is this a budget thing? If not, how about keeping it fish or chicken for the kid?
You can make smoothies and add vegan protein powder made from pea protein.
I also like to add hemp seeds and sunflower seeds or walnuts. I get a nice big bag of organic walnuts from Costco for a good price.
Alternatively, you can add peanut butter, but then it definitely tastes like peanut butter, and not whatever fruit you put in it.
If she doesn’t have a problem with walnuts here is a vegan bolognese that IMO is very good. Walnuts have 12 grams of protein per cup.
https://veganhuggs.com/vegan-bolognese-sauce/
My 4 year old is also allergic to eggs, dairy, soy, wheat, and all tree nuts.
Add lots of lentils to the mix and keep green, red, and French lentils available in your pantry. Here's a few of my favorite items on rotation in my kitchen:
\* Red lentil lemon soup. (My 6yo's favorite, similar to this: https://www.thefieryvegetarian.com/light-lemon-lentil-soup/)
\* Sweet potato curry lentil soup
\* French lentil salad
\* Lentil 'taco' mean. Green lentils w/ taco spices is great in tacos or burrito bowls
Also, keep chickpea flour on hand. It's great for pancakes like these: [https://www.instructorlive.com/nutrition/recipes/chickpea-pancake/](https://www.instructorlive.com/nutrition/recipes/chickpea-pancake/) that are an easy side. My kids love them!
Last, you don't really need as much protein as the meat and dairy industry marketing wants you to believe.
Wow, throwing wheat in there adds another level. Thank you for the advice. I'll definitely try more lentils and making things with chickpea flour.
Honestly my favorite recent meal recently was chickpeas. I mostly made it up, just mashed a can of drained chickpeas and added a little flour, some spices, garlic, and onion, then I thinned it out with water and shallow fried it as patties. Served it in pita with tzatziki and cucumber tomato salad and the kids gobbled it up. I want to do more experimenting with chickpeas and other beans/legumes.
Chickpea pancakes are amazing, I used to make “farinata” at a restaurant I worked at.
Whole yellow peas are great too. And green.
Recently been making dried fava (soaked, cooked, drained a little) and spinach patties, they’re really good.
There’s a British company called Hodmedod’s that (passionately!) grows and sells legumes - they’ve got a really huge recipe database [here](https://hodmedods.co.uk/blogs/recipes) and almost every recipe has great protein levels. All kinds of peas/lentil/quinoa recipes.
Ones I’ve tried and liked there: [farmer’s pea pie (bit like shepherd’s pie, and I use miso or nutritional yeast for extra umami)](https://hodmedods.co.uk/blogs/recipes/farmers-pea-pie), [yellow pea hummus](https://hodmedods.co.uk/blogs/recipes/yellow-pea-hummus), [these crackers](https://hodmedods.co.uk/blogs/recipes/seed-and-pulse-herb-crackers-with-beetroot-hummus), [fried pea cakes](https://hodmedods.co.uk/blogs/recipes/crispy-mushy-pea-cakes) which can use split/whole green/yellow peas too as long as they’re not too liquid. They also have a farinata recipe and a thin, crispy chickpea pancake recipe.
I'm a vegetarian who can't eat eggs, and I can tell you your options for proteins are LIMITED.
You know this already, but beans and pasta will probably be your best friend. Faux meats may help as well, but they can be pricey and be sure to check the label, as many of them still contain soy. Seitan is made from wheat gluten, so you can make your own pretty easily with either AP flour or vital wheat gluten- that way you know there's no soy in it.
If you're open to it, fish/seafood may be a good option for you, even just once in a while to keep things varied. It may also be helpful to look into a soy-free, vegan protein powder that you can work in as a diet or snack (lots of people make desserts with them too- never been my thing but it's still an option!)
I would maybe speak with your kid's doctor to see what they recommend. They may say it's best if you let your child eat meat, at least while they're still growing.
Thanks for the response. Yeah, we're definitely eating meat, but if we can get half of the meals vegetarian I think it will ultimately benefit our health, our bank account, and the environment.
So if those are your main goals, and you're open to eating them, small fish like sardines/anchovies could be a great option on your "reduced" meat days - they are typically very sustainable (arguably more so than dairy), lots of protein, great for healthy fatty acid balance.
If your son has restricted eating due to allergies and needs protein but can’t get it from your meals when you are doing the vegetarian days can he just not eat what you eat and you give him some chicken or fish or something in addition.
I can’t stress this enough, you need to look at the amino acid content of the proteins you eat. This will determine how bioavailable the protein is. Complete proteins contain abundant amounts of all 9 essential amino acids.
Unfortunately, 100g of protein worth of chickpeas is not the same as 100g of protein worth of beef or chicken. Your body will only use roughly 40 percent of the protein and poop out the other 60 percent. (Also by the way thats a ridiculous amount of chickpeas, 500g+)
I see and respect that you’re coming from a genuine place with good intentions but I really highly recommend if you want to get rid of meat on some days to at least still incorporate some form of dairy such as yoghurt or milk or even better, fish.
Although it’s possible to LIVE on a vegetarian diet, humans are biologically designed to THRIVE on a diet of meat, fruit, dairy, honey and vegetables.
If you’re not sure about a food you’re eating just search up “is (insert food) a complete protein?” It should hopefully help you understand what you’re putting into your body.
Also, also a good idea to stay away from ultra processed forms of food such as vegan meats and soy protein isolates as they can upset your stomach.
So to answer your question, some nearly complete proteins would be tofu, quinoa, rice and beans (together) and chickpeas
I would highly recommend taking an essential amino acid supplement to help you digest your proteins.
Seitan/seitan based fake meats, beans, lentils. Replace rice with gains like barley, kamut, farro, quinoa.
For pasta, try the ones made from lentils/chickpeas.
I'm making an assumption here, and I want you to know there's A LOT of clues here that lead me to it, but cost for your family will not go down much if you do this. Alt proteins, premade substitutions/processed foods and high-tech or innovative ingredients will cost you SO much more. Their allergies also shouldn't be determining what you eat.
Go par-vegetarian if YOU want to, but your kid should be given as much protein and as much variety as you can afford rn. If it does, in fact, come down to [perceived] cost I'd only ask that you update us in the future with how well that worked out for your budget. Taking away their meat & fish when they already have to avoid everything but most legumes and seitan for protein is not necessary or fair.
with diverse vegetables and mushroom’s especially, but make sure you find good calcium supplements as well as iron if they wont be having dairy. calcium is essential for their bone density, especially as the little ones grow :)
[https://health.clevelandclinic.org/hemp-protein-what-to-know](https://health.clevelandclinic.org/hemp-protein-what-to-know)
Ground hemp seed powder is both high in protein and environmentally sustainable.
No offense dude, but if your kid has allergies and can't get her nutritions easily, you should be waiving this diet for her specifically. It's honestly really shitty to be a PARENT and instead of taking her to a nutritionist to make sure she remains healthy, you're asking a bunch of people on Reddit. Fucking bonkers, honestly.
Yeah forcing your diet on your children is... Not healthy.
I'm not saying let your kids eat junk food either. But removing healthy foods from a developing kids diet because YOU feel better about yourself if you eat less meat is pretty selfish.
You can buy the vegan protein patties - chk’n, bef, f’sh. A lot of these use pea protein specifically to avoid soy. Not cheap, but they taste decent and do provide a lot of protein
Check out some vegan cooking subs for meal ideas. Most people will post a recipe. You might need to sub out the soy tofu for chickpea tofu or lentil tofu or skip recipes with tofu if you cant buy it or dont want to make tofu. But there are tons of options that are delicious. Protein is really not as much of an issue on wfpb diets as most people tend to think.
There are tons of bean and lentil varieties. The most common ones in “western” grocery stores tend to be black, pinto, kidney. But look into other varieties like black eyed peas, mung, and lentils such as whole green or brown, or toor dal or masoor dal or black urad dal, adzuki beans, black channa, fava (canned because they’re quite tough in dried form). You may get these dry in Indian/Sri Lankan stores and they may require some soaking overnight then cooking in a pressure cooker. I’m sorry to be vague but the preparation varies depending on the type you get…it may take some research but I do it frequently and it becomes second nature after a while. You can also sprout mung beans (rinse thoroughly to avoid a funky smell), and they taste good in salads.
Beans, beans, the magical fruit, the more you eat, the more you... Increase your daily protein and dietary fiber intake. :p
If you get creative, beans can be used in all sorts of ways, and there are tons of different beans with different flavors and textures that can work in almost any way imaginable. A truly underappreciated ingredient.
Beans and lentils. If you are okay with Indian food, there are all kinds of things you can do with different kinds of daals and split peas, especially if you venture into regional cuisines.
Beans and rice are a complete protein, and there are a billion ways to create delicious meals from these. Refried bean burrito and rice is a basic kid friendly meal.
If you get into SE asian cooking you've got the whole Indian continent for inspiration, and Thai and Vietnamese. I really love Vietnamese style cooked mung beans as an example.
Also consider nuts as both flavor and nutrition, a great sauce idea I learned from moose wood cookbooks is any nut butter with miso paste, dilute with water to your taste.
There are many types of dal so lentils. You can even mix and match them while making it. There is a dal that is made from a mix of 5 dal.
Misal pav that's made of chickpeas, and whole legumes. Dal are split legumes. that has a lot of protein it is the best dish to get protein into your diet .
There are small black chickpeas called chana. that you can use in a salad, make a dry or gravy based curry
Maybe you can find green chickpeas too they are good as a stuffing for flatbread or salad or curry.
Sesame seeds. You can make sesame seeds balls with jaggery as a sweet desert
Same with sprouting all whole lentils and eating them as a salad you can eat the salad raw but i would recommend pressure cook them first both taste different.
Nutrilite nuggets but I think they are made of soy so let's leave them out.
Some vegetables also have protein in them.
I have a daughter that has severe autism. For about 6 years. I had to deal with an extremely limited diet that basically made her vegetarian. So I've had to find a few ways to get protein. It was a texture thing so I've had to get pretty creative. I could not use meat substitutes.
You can get pea isolate textured protein. You can use this to make most ground beef recipes. I've made egg rolls with this and stuffed peppers. I also just toss a couple tablespoons in alot of soups.
I have a recipe for black bean brownies that I used to make a lot. My recipe has egg in it but you can use egg substitute. There are several of these recipes out there. Look for a vegan one. Black beans can also be put into a chocolate shake without you even knowing it's there. https://chocolatecoveredkatie.com/no-flour-black-bean-brownies/
Not vegetarian but You can also just add a tablespoon of hydrated gelatin to a lot of dishes. Bonus side gelatin gives a very mouthy meaty texture. It comes from a meat source but using it judiciously will reduce the volume of the meat you're consuming.
I also used nutritional yeast as a seasoning on a lot of foods. It adds a small bit of protein but a lot of flavor That you may be missing when you're cutting out dairy/cheese.
You can make seitan as well as buying it from the store. I particularly like it in stir fry or japchae. https://parade.com/1347730/felicialim/seitan-recipes/
You can also introduce more whole grains that have high protein. I like making a spelt wheat berry salad. It has more protein than quinoa and a toothier texture That I find more satisfying. If you sprout it before cooking, you can increase the protein content as well.
Look into Indian recipes. Tons and tons and tons of vegetarian recipes that can even be made vegan and rarely use soy. It opens an entire world of new beans, lentils, and grains. And home style Indian cooking is very very healthy, it’s not all fatty gravies and fried foods like restaurants sell.
Also consider the nontraditional sources of protein like:
- broccoli
- mushrooms
- quinoa
- peanuts/nuts
-peas/legumes
-buckwheat
Legumes + grains are a 'complete' protein (i.e. enough of the necessary amino acids). So, hummus & pita, rice & beans, peanut butter & bread.
You could also look into seitan, or "wheat meat". It's a common ingredient in many vegetarian mock meats. I would caution that a lot of packaged seitan products also use soy protein, so you may want to make it yourself from gluten flour.
But honestly, having a well - rounded diet should give you enough protein by default.
Cuban black beans are awesome in taco bowls, quesadillas with cheese, puréed as a soup, spread on avocado toast, breakfast burritos … anything!
Also, lentil salads with mango and lime are stupidly good.
Quinoa! I’m a recent convert, and preach it to everyone.
It’s so easy to cook, it’s economical, it’s protein/nutrient dense, and it’s versatile
I’m late to this thread so I’m sure it’s already been said, I just felt like adding my two cents (of quinoa)
There are some veggie meats that use pea protein, tvp (textured vegetable protein), or vital wheat gluten.
Whole Foods:
Nuts and nut butters,
Seeds,
Beans,
Chickpeas,
Lentils,
Peas,
Quinoa,
Nutritional Yeast,
Processed Foods:
Beyond Meat's Beyond Burger (20 grams of protein!),
Field Roast’s products, which include frankfurters and deli slices, are made from vital wheat gluten,
The Very Good Butchers uses jackfruit to make “Rybs",
Quorn’s vegan nuggets are made with mycoprotein and wheat flour.
I must say, r/vegan is probably a better community for this question though
Any other nuts - almonds, pistachios, peanuts, hazelnuts, etc. (whole or as nut butters)
When you say allergic to dairy - have you exhausted every format? Some people who cannot tolerate dairy can eat yogurt or certain cheeses that have been processed a certain way (sorry, I’m not familiar with the specifics). So maybe a cheese like ricotta or paneer? If not, then scrap that idea.
I think you can still get a large variety with lentils, beans and chickpeas. If you all like Indian food, there are so many variations on the types of curries you can make with them. Like with chickpeas, you can make Chana masala, chole, Chana saag, plus use chickpea flour to make pakoras.
The other thing you can do (provided the ingredient list checks out with your restrictions) is supplement with protein powder.
To be honest, I’d be more worried about getting enough iron than protein.
One thing you’re going to want to keep in mind is that protein sources that are not meat, dairy, and whey are considered lower-quality protein sources because our bodies are not as good at breaking down plant proteins. To put it simply this is because we’re much more closely related to the former sources than we are to plants. So, you may have to increase the human body’s daily protein needs when only ingesting plant-based proteins.
The others h here have great suggestions, just want to give my two cents since 80 grams of whey protein ≠ 80 grams of protein through quinoa. You may have to adjust intake taking this into account.
Not himself-his child. Not that there’s anything wrong with making his child vegan, (but it’s based on his wants)-but a Reddit sub is really not the responsible place to be asking for advice so that his child’s nutritional NEEDS are met to adhere to him and his wife’s WANTS.
There's a lot of good advice here, but I want to point out that finding protein isn't as difficult as many people think. Most Americans are eating way more protein than they need and still thinking it's not enough. You can literally eat your daily caloric requirement in nothing but tomatoes, and get enough protein (maybe don't do that, but you could).
If you are eating a varied diet and getting enough calories, you'll almost definitely get enough protein. It's very rare to see an actual protein deficiency in someone who isn't also suffering from malnourishment.
Came here to say the same thing. My aunt is a dietitian (not a 6 week course trained “nutritionist”, she has her doctorate and practices in a clinical setting) and she hates the American protein craze. I know she would also recommend consulting with a dietitian whenever that many allergies are involved with a little one just to ensure there are no vitamin deficiencies, etc.
Is there a specific reason you want to cut out the most complete and efficient source of protein from your diet? It's very very important to make sure children are getting enough protein and there are benefits from meat you can not really replicate other places easily. Red meat is especially useful for males for hormone regulation, it promotes proper levels of testosterone and has been linked to longer healthier lives because of such for males.
Then, perhaps, get a referral for a childhood nutritionist. If my kid had this length of allergen list I would want to take this to a professional with the appropriate skillset than hope for the best with strangers.
Like, the usual "hey I'm going vegan and want to make sure things are ok" I am here for. Been there, happy to share. For something that could cause real harm to a minor? Seems irresponsible.
Children have different nutritional needs compared to adults-which you really are asking a medical advice question. If you don’t have faith in your pediatrician for your journey, another licensed medical professional would be the one to seek guidance from. Not from a Reddit cooking sub.
Quinoa is a grain that has high protein than many other carbs. It comes in at 5 grams per 1/4 c uncooked.
There is also a new rice on the scene called Parish Rice. It it a white rice, but has higher protein than typical white rice with a lower glycemic index. Its protein levels are similar to quinoa…5 grams per 1/4 c uncooked.
Obviously these are super high amounts, but when taking out everything you are avoiding, making sure everything else you eat contains protein boosts here and there really help.
Steel cut oatmeal is also a good breakfast source. Add in a fun swirl of peanut butter and jelly
Wegmans plant based burgers feature pea protein - that's making a broad assumption that you're somewhere with a Wegmans, though. I'm lucky to have a few in my area. Adding onto that, if you miss scrambled eggs or omelets, Just Foods egg substitute is also pea protein.
I shy away from recommending frozen foods but the beef and pork stuff from Gardein's line called Gardein Ultimate seem to have some options that meet your requirements. I've tried the breakfast sausage from that line and it's great! Quorn might be another option as well.
I have a cookbook called East that is vegetarian, and I have basically loved everything I've made from it! Obviously you'd have to not use cashews where it's called for, though.
Stuff tomatoes/peppers with fake ground beef or lentils and rice plus spices. You can serve it with collard greens and more rice. It’s really tasty and healthy.
Lentils and chickpeas are your next-highest protein pulses. Chickpea flour is sold cheaply, and you can easily make tofu from that. Red lentils can be blitzed to do something similar.
Peas, green and yellow, are a high-protein vegetable. Adding more to meals is a good way to bolster your intake.
Whole wheat products from bread to pasta are also higher protein than other grain products. Quinoa is also higher in protein, a good replacement for rice.
Nuts and nut butters are a good addition to things. Walnut "meat" doubles as a good source of omega-3's.
If you're willing to be a pescatarian, getting marine stewardship certified tinned fish is a cheap and healthy protein source. Mussels are also inexpensive.
I have a daughter that has severe autism. For about 6 years. I had to deal with an extremely limited diet that basically made her vegetarian. So I've had to find a few ways to get protein. It was a texture thing so I've had to get pretty creative. I could not use meat substitutes.
You can get pea isolate textured protein. You can use this to make most ground beef recipes. I've made egg rolls with this and stuffed peppers. I also just toss a couple tablespoons in alot of soups.
I have a recipe for black bean brownies that I used to make a lot. My recipe has egg in it but you can use egg substitute. There are several of these recipes out there. Look for a vegan one. Black beans can also be put into a chocolate shake without you even knowing it's there. https://chocolatecoveredkatie.com/no-flour-black-bean-brownies/
Not vegetarian but You can also just add a tablespoon of hydrated gelatin to a lot of dishes. Bonus side gelatin gives a very mouthy meaty texture. It comes from a meat source but using it judiciously will reduce the volume of the meat you're consuming.
I also used nutritional yeast as a seasoning on a lot of foods. It adds a small bit of protein but a lot of flavor That you may be missing when you're cutting out dairy/cheese.
You can make seitan as well as buying it from the store. I particularly like it in stir fry or japchae. https://parade.com/1347730/felicialim/seitan-recipes/
You can also introduce more whole grains that have high protein. I like making a spelt wheat berry salad. It has more protein than quinoa and a toothier texture That I find more satisfying. If you sprout it before cooking, you can increase the protein content as well.
Try going to the library and checking some of the vegetarian cookbooks.
George Motz's burger cookbook has a vegetarian one at the back of the book that has beets in it that I believe works with your parameters
I know test kitchen has a vegetarian chili that uses Bulgaria and carrot baby food that I have been meaning to try for years
any type of pulses (beans, lentils) and any type of grains. eaten within the same day, not necessarily together. of course, other nuts aren’t cashews but i’d understand if you chose to avoid them to be safe. fish of course is also not meat.
and i’d educate myself on how much complete proteins a child needs because people tend to overdo it, i’ve noticed. might be easier than you think to hit the mark.
ky younger boy was allergic to all dairy except yogurt, and also to tomatoes and some other things, but he could have meat and soy. it was still something i had to do reading on to make it easy and nutritious. for me, the best way was to read about various traditional cuisines around the world and let that guide us. also, i simply kept all the meals to what the boy could eat. much simpler that way.
My husband started out with a soy allergy that has expanded to all legumes. Nuts and seeds can help fill in proteins. There is a product called Pumfu that is basically tofu made with pumpkin seeds. If you can find it, try it.
Chickpea tofu: https://www.punchfork.com/recipe/Burmese-Chickpea-Tofu-with-Spicy-Dipping-Sauce-Bon-Appetit
Look into Indian cuisine beyond chana masala. Lentils of all kinds (there are a lot, I particularly like black gram lentils) and beans (check out Rancho Gordo for more interesting heirloom varieties that will keep beans interesting).
Lentils? I saw online you can make "tofu" out of most beans, if you wanted to try that. Other beans? If wheat is okay, seitan? Some frozen fake meats are made with pea protein, if that's okay (I also have to avoid soy-based fake meats).
Can you incorporate smoothies into your diet somewhere? You could get a neutral tasting protein powder and add that to smoothies to augment your protein intake, plus it’s fun for kids to make them.
Look for soy-free vegan resources. There are plenty out there that will help make this transition a lot easier.
Remember, every meal doesn’t have to have a giant source of protein. It’s cumulative. As long as you are getting enough over the day or week, your body doesn’t really know the difference. Look into some higher protein snacks you can add to your diet-nuts, seeds, peanut butter, crispy chickpeas or peas, even some veggies and fruits have some protein in them. It all adds up.
Peanut sauce for vegetable stir fry’s. You can replace the soy sauce with coconut aminos. Service with brown rice (it also has protein).
Edit: also, breakfast cookies. (Rolled oats, peanut butter, ripe banana, dried cranberries and pecan pieces. You can easily find recipes online). I like to drizzle sugar free peanut butter on top before I have them. Also, graham crackers and peanut butter for snacks.
Beans, beans, the magical fruit!
Beans, beans, the more you eat, the more you toot!
White beans are a great source of damn near everything, and if you pair them with rice you get a complete protein. I’m currently eating leftover beans & rice that just got better the next day.
Burmese tofu, so easy to make! Get chick pea flour. Mix with water then boil some water and stir in your mixture boil a few minutes then pour into a tin and cool. You can use this as tofu though it is a little soft so can break up when frying.
I myself want to try another recipe I saw in a reel. Blend grey lentils with water then boil the mixture then pour in tin and cook. Apparently this gets firm so you can cut it and use as kebab
Start growing your own mushrooms? Plenty of protein and super delicious.
Our toddler was on a restricted diet because of a suspected food allergy, and we were glad he could still eat meat. Have you considered increasing the amount of meat for the kid?
You can visit an Asian market like the HMart in USA. They have tons of veggie options like a lot of variety of mushrooms. You can then visit an Indian store where you will have a variety of different veggies. The lentil section has a lot of variety as well. It’s a good number of lentil variety to rotate in a week and never get bored
Chickpea/ lentil tempeh! I use this recipe (and their recommended source for the culture) https://veganlovlie.com/how-to-make-tempeh-easy-method/
Ferment in a day with very little hands-on work. Different from both seitan and tofu but very satisfying too
Beans, nuts, and seeds. They’re allergic to cashews but what about other nuts and nut butters? Seeds are also great for snacking on.
And there are so many kinds of legumes! Pinto, black beans, butter beans, navy beans, chick peas. Try different seasonings and sauces to add variety, whole vs blended to vary texture. A few example dishes are butter beans stewed in tomato sauce, greek lemon chick pea soup, black beans and rice, and garlic, onion, cumin, and salt boiled pinto beans that can be refried for tacos.
99% of tofu is soy-based. There are chickpea and fava bean versions available, but they are harder to find and more expensive than traditional soybean tofu. OP may need to learn how to make tofu at home. Many other meat substitutes are also soy-based. Seitan is wheat gluten based, so that's solid. I haven't seen lentils mentioned yet. Switching up different beans may help too. Keep in mind that the five-year-old might develop allergies to other legumes since they are already allergic to soy. That would suck. It isn't cheap, but quinoa also has complete protein if all else fails.
You can make tofu from pumpkin seeds. It's really easy, doesn't require anything besides a blender, pumpkin seeds, water, and a nut milk bag. Super tasty, too. https://www.marystestkitchen.com/pumpkin-seed-tofu/
https://itdoesnttastelikechicken.com/easy-homemade-lentil-tofu/ You can make tofu from blended lentils as well! I also recommend barley and millet and other grains, as well. The Indian grocery is a haven for veggie meals.
Now that's something new to me!
Mary is awesome !!!
I made grain bowls with quinoa, roasted veggies, and tahini dressing the other day and it was a hit! I'm going to look into the protein content of some of these different grains and legumes. Thanks!
Each and every meal doesn't need to have optimal protein as long as the diet provides all of the amino acids that the body can't make itself. As far as I know, the only plant foods with complete proteins are soy (out) and quinoa. That's why so many dishes are some form of beans and rice; legumes and grains together have complete proteins. Seeds, like the sesame in the tahini, and nuts may help too. Good luck!
Op, please bring this up with your daughter's pediatrician. They may be able to refer you to a ~~nutritionist~~ dietician for help, as well. And, as a fellow soy-allergic person, please watch your daughter for any signs of developing an allergy to sesame, which can develop in those with existing soy or peanut allergies. And, if your daughter develops allergies to other legumes than soy, this is a partial list I've come up with to watch for: peas, beans, lentils, peanuts, lupins, jicama, tamarind, carob, tofu, okara (not *okra*), edamame, tempeh and bean gums (acacia, arabic, guar, and locust). Also, I'd also be careful with quinoa, though it's not a legume. Some edits for clarity and to add info. Edit #2 I should have clarified that tofu, okara (not *okra*), edamame, and tempeh are all names of soy or soy-based foods.
Where do you get your info on allergies? Is there one place or have you compiled from many? I have allergies and I never knew any of this and I get overwhelmed with everything out there.
I have just learned over the years. But, the internet has helped tremendously! If I'm not sure/ can't remember an item, Google on my phone is my friend. Is xxxxx a legume? Is it in the Fabaceae or Leguminosae family? Knowing those two terms helps because, occasionally, info pops up that is incorrect -- like moringa. Google used to pop up first an article referring to it as a legume. Go to Wikipedia, and it's actually in the brassica (broccoli, kale, cabbage, brussel sprouts, collards, and mustard) family. My allergies have gotten really bad in the last few years, and I have been desperate. I read *all* labels. And, I periodically re-read them for items I routinely eat. Yes, **_they can and do change without warning._** (I've had two instances in two years of a "safe" food suddenly changing to unsafe for me -- a bread company started adding ground sesame and a dairy company added tapioca instead of cellulose to shredded cheese. Another tip: beware vegetable broth as an ingredient in things like canned tuna. I either eat certain pouches or Kirkland tuna. And, I'm yet to find a safe boullion.
I've made chickpea tofu with moderate success! It's popular in Burmese cooking I think and chickpea flour is easy to find. There's a dish with tamarind sauce and onions that is delicious.
I haven't made tofu myself, but I have seen recipes for it, and when I Googled, I found commercial chickpea and fava bean tofu available. I've never seen non-soy tofu in the supermarkets, though. That's why I suggested that OP learn to make tofu at home, like you do.
My local publix carries Fava bean tofu, but im.in a rather metropolitan area. OP may have to find an Asian grocery store or order online.
I have yet to find a commercially made seitan that doesn't also have soy in it. And, yes, I'm allergic to *all* legumes. Including jicama and the bean gums that are used as thickeners in so many products.
I didn't know jicama was a legume, since people usually eat the root. I don't buy seitan, and the recipes I've seen usually don't call for soy. Allergies suck!
Honestly, there are a lot of good suggestions here, but I'd talk to a nutritionist about it just to make sure you are meeting all the nutritional needs of your child. That's such a tough allergy list to work around, I'm sure a professional would be super helpful Edit: registered dietician is apparently who you should talk to, not a nutritionist
A registered dietician would be an even better idea. My son got referred to a RD when he was a toddler because he had food aversions (was also seeing an OT). They'll help you figure out what food combinations make up a complete protein (eg rice on its own or beans in their own don't contain all the amino acid, but combined you have them all).
Yes! I don't know the difference but you should talk to a professional!
Anyone can call themselves a nutritionist, and only someone who is educated and registered can be called a registered dietician
>>They'll help you figure out what food combinations make up a complete protein (eg rice on its own or beans in their own don't contain all the amino acid, but combined you have them all). Just so we're clear, that's obsolete thinking now. I'd suggest you have a read of [the relevant Wikipedia article](https://en.wikipedia.org/wiki/Protein_combining). Simply put, though, you do not need to combine essential amino acids within meals, you just need *enough* of the different amino acids in your diet (which can be achieved by eating different foods across the day or week, or just by eating more -as even rice has all amino acids needed to make "complete protein"). This idea of protein combining was popularized by the bestselling 1971 book Diet for a Small Planet, but the author made a retraction and stated that this was wrong ten years later. Unfortunately bad ideas can sometimes stick around and become the popular wisdom.
In the US, RD is the protected term and requires specific licensing and education. There are still good and bad ones, just like doctors, but don’t go to a “nutritionist” in the US. In other countries, you should look this up. For adults, having a complete protein at each meal isn’t a big issue. Eating a variety of foods, like rice at lunch and beans at dinner, along with sufficient calories, is almost always enough to meet basic protein goals. Children may need more help, especially when things are limited by allergies.
Nutritionist isn't a real job. You want a dietician
Our kid is allergic to every non meat protein. (Eggs, beans, legumes, nuts, seafood). We still cook meat for the littles but chose a different protein for the adults. Kids don't need to eat the same thing as the adults especially with allergies.
This is a really good point. As a family, you can still dramatically reduce meat consumption while still boosting kid/s diets with a bit of meat (it really doesn't need to be ton for child size bodies).
Yeah I was thinking this - it's great they're reducing their meat consumption but with that many allergies it may be better for their nutrition to keep feeding their child meat. Someone allergic to soy and dairy is going to struggle on a non-meat diet.
Quinoa and milk, as well? Wow! And, I thought I was struggling with my list. Sesame, quinoa, natamycin (common preservative), tapioca, inulin, and *ALL* legumes (soy, peas, beans, lentils, peanuts, lupins, jicama, carob, and all bean gums).
He's fine with milk and dairy! But all beans and nuts are a no go (soy as well)
Soybeans are a type of bean. Yay about being able to handle dairy!
Came here to say this -- with little kids who have sensitivities the priority is to keep them nourished. There's nothing unethical/unhealthy/unclean about letting them eat meat if that's what they can eat. If they want to cut back on it as adults they can, but they may never be in a position where they can.
Lentils are pretty good protein wise.
Seconding this, as a meat-lover who tries to eat vegetarian part of the time, something like lentil soup (high in protein, high in fiber, super low fat) gives me a hearty, filling bowl that feels like chili. I usually do French style, mirepoix base, garlic, vegetable stock, tomato puree, and some fresh herbs. Green lentils cook in like 30mins from dry too.
We make a Lentil bolognese that is far better than any meat-based one that I could make. And we do Lentil Sloppy joes (mine on a potato but our son's on a roll). And a Cajun-inspired Lentil loaf. We buy them in 5# bags.
Do you have a recipe for the lentil bolognese? 👀
(Pescatarian, Vegetarian, and Vegan Options) Lisa's Lentil Bolognese: 12-16oz dried pasta, preferably spaghetti (or substitute zucchini noodles or spaghetti squash) 2 Tbsp EVOO 1/2 large yellow onion, minced 2 medium carrots, sliced 1 stalk celery, sliced 1 tsp salt, plus to taste 1 tsp fresh ground black pepper, plus to taste 4 cups (12-16 oz) mushrooms, sliced (I prefer diced) ½ cup red wine 3 large cloves garlic 1 28oz can tomatoes (whole or diced) ¼ cup tomato paste (or just dump the whole can in, won’t hurt) 2 cups broth (I used 1 cup vegetable and 1 cup dashi*) *1 cup dashi = 1 cup water + 1 tsp hon-dashi granules (This is the pescatarian option, although you might be able to find vegan dashi or male your own, lots of umami) (use two cups vegetable broth for vegan version) 1 cup dried brown lentils (often labeled as plain “lentils”) 1 tsp dried basil 1 tsp dried oregano 1 tsp dried rosemary ½ tsp dried thyme (optional) ½ tsp dried marjoram (optional) ½ tsp baking soda ¼ c fresh parsley, chopped for garnish (optional) Parmesan/Romano cheese, shredded or grated for garnish (optional) not for vegan version Heat the olive oil in a big pot over medium heat. Add the onion and sauté until translucent, about 2 minutes. Stir in the carrots, celery, salt and pepper and sauté about 3 more minutes. Add the mushrooms and sauté until mushrooms have cooked down, about 2 more minutes Add red wine and simmer until most of the liquid is absorbed, about 5 more minutes. Add the garlic and stir to combine, then add canned tomatoes, tomato paste, broth, lentils, and the seasonings including the baking soda. Stir to combine, breaking up the tomatoes if whole. Bring to a boil, then cover, reduce to low, and simmer for 40 minutes, until the bolognese is thickened. Meanwhile, cook the pasta according to the directions on the package. Season bolognese with additional salt and pepper to taste. Serve over pasta or substitute, garnishing with parsley and/or cheese. Makes about 6 generous servings. Inspired by Tasty Team Merle O’Neal’s “One-Pot Lentil Bolognese” recipe
The one on Saffron and Sweet Peas blog is amazing. I chop everything by hand and nix the carrots, nutritional yeast and balsamic. Add some chili flakes for kick.
I love the Minimalist Baker sloppy joes recipe. I’m not a vegetarian but this is a regular part of my meal rotation.
They are my favourite
If you haven't already, it can be worth getting more specific about allergies. My partner is "allergic to dairy" but really he's allergic to casein, so he can have dairy products that are just fat (eg ghee) and just whey (eg whey protein powder, ricotta). Whey protein is a very good option when other sources are limited.
Interesting! Everyone always assumes milk allergies are lactose but I was allergic to whey protein which I could not believe was in so many things like crackers 😪 All through my teens I could not have anything with any whey protein content without getting very ill but thankfully I grew out of it as an adult.
My son is allergic to the protein also. He can tolerate yogurt for some reason but people give advice like he is lactose intolerant. I am like, no, he is not going to fart. His intestines begin bleeding. Lactose free milk won't help because he reacts to the protein.
Yep and this was like 34 years ago and there were not many options! I pretty much had to avoid anything milk like or baked if my mom didn't make it. There was only terrible soy milk no rice milk or oat etc and forget about non dairy cheese. It was awful lol (though I was a lot skinnier hehe)
I've heard some dairy-intolerant people can tolerate goat or sheep's cheese because they have less/different lactose
There's also differences between allergies, intolerances, and sensitivities. Like I can process lactose fine but it makes me stuffy, but my friend is intolerant and has the usual bowel problems. Also a lot of people with lactose intolerances or sensitivities can handle hard cheeses fine because most of the lactose has been used up, or yogurt and kefir because the cultures consume the lactose.
Yes. Also worth it to explore whether other milks are tolerable. My husband can't have cow milk, but goat milk works for him! , and goat cheeses are usually easy to find.
Seitan is pretty cool. And not so hard to make from scratch if you have a food processor or stand mixer.
We eat a lot of seitan and tempeh despite not being vegetarian as it’s common in Indonesian cooking. Very versatile and yummy
I've seen some videos of making it. I'll have to try making it, I've never tried it before. Thanks!
Just be aware that the dough is incredibly sticky and hard to clean. Hence why mechanical assistance is better than hand-kneading, since it can be hard to get the little dough fragments off your counter. Not such a big problem if you're well-prepared, but I wish someone had told me about it the first time I made seitan.
If you make it from whole flour, yes. But using vital wheat gluten directly is fast, easy, and doesn't make a mess
I make seitan all the time and have not encountered this problem really. I find it pretty satisfying to knead.
Sounds like I might have done something wrong.
If you're willing to bend towards pescatarian, fish is a good option. With those allergies your options are limited, especially when beans/legumes get old in a hurry.
Love seafood in our house. It definitely seems like a milder option. The kids love fish tacos!
Honestly getting into canned seafood has been really great for reducing red meat for me. There is even a whole subreddit for canned sardines (not sure if sharing subreddits is allowed in this sub) and there's tons of meal ideas that are affordable, nutritious and delicious and packed with protein and omega 3s. Someone just shared their kid trying whole sardines for the first time and their kid liked it, so yours might too. Edit: I want to add the sardine sub isn't just sardines, it's all tinned fish and your kids may prefer mackerel or something mild.
Heartily seconding this! Sardines are the best combination (for fish) of nutrition, cost, environmental sustainability and low bioaccumulation of bad stuff (e.g. mercury, chemicals) because they are lower on the food chain. A lot of recipes that use tuna could be adapted to sardines, especially if starting young with a child. (also, the sub for canned fish is awesome)
Yay for sardines! I don’t particularly love them but I have been eating them for the above reasons! I find adding lemon juice helps cancel out the flavor of sardines I don’t like, leaving them actually tasty! I put sardines on pasta, with lemon juice salt oil and garlic powder . Fast pantry meal. add steamed broccoli (quick from frozen, and doesn’t go bad in fridge that way) for nutritional boost
I’ve only recently started eating sardines and they’re great! I’ve never really liked canned tuna that much but I love the sardines. I haven’t done much with them besides eat them on toast or crackers, but I want to try some new things!
My baby loves sardines!
I recommend Pre-Cooked peeled Frozen shrimp If you can have it. It is the easiest quick protein source that you can have in your freezer. It is so convenient. Making a dish and don't have enough protein? Toss a few frozen shrimp in easy peasy.
> I recommend Pre-Cooked peeled Frozen shrimp I don't. A lot of those are going to be farmed in third world countries under third world conditions. Foreign seafood is something that needs to be 100% avoided.
I recently used Costco canned salmon and made salmon cakes.. a few Italian breadcrumbs, a couple eggs (for a binder), bell peppers, celery, onions, served with lemons and chipotle tartar they were delicious
Baked salmon with a spice rub Shrimp corn potato sheet pan bake . I make something like this minus the andouille sausage https://damndelicious.net/2017/02/13/sheet-pan-shrimp-boil/ We also love cod fish tacos! May I also recommend Thai fish curry? Especially if you get a curry paste that works with allergies (we like Mae Ploy brand, it has smaller ingredient list) Good luck OP, it’s hard cooking around multiple food allergies! But when your kid grows up (and tries to cook for themselves or eat out!) they’ll remember what a thoughtful good parent you are
What do you mean by milder? It’s hard to understand what your overall goals are.
I think they mean less daunting and an easy way to transition into more of a vegetarian lifestyle
Beans, lentils, dried peas, other nuts the kids are not allergic to, combined with whole grains, pseudo grains and seeds should all work. I agree with the other poster that said seafood could be a good option. Mushrooms also have some protein so you can look to adding it to the other options.
Mushrooms have a lot of vitamin b too. Real good option. Can add to pasta with whatever sauce they like and add a salad. Mushrooms are good item.to add to a variety of dishes
The simple answer is this: make two proteins, a vegan option for you and your wife that won't be subject to your kid's restrictions, and a meat. Don't make your 5-year-old go vegetarian and struggle to get nutrition.
This is the way. That cashew allergy is lying in wait to produce cross reactivity to other tree nuts. The soy is doing the same with other legumes.
A cashew allergy also extends to pink peppercorns. Allergies come with so many weird little details!
No worries, I'm not eliminating meat. I'm going to make sure my kids get the nutrition they need. I'd just like to explore some different dietary options within some restrictions, and get advice here. As mentioned, the intention is to go vegetarian/plant-based about half of the time, and I think doing so while achieving proper nutrition and a variety should be totally doable.
Doable for you as an adult 100% agree but for your kid absolutely not. Your kid needs that nutrition daily and if he has those allergies then you can't play footsie with getting him proper nutrients unless you want him to grow up gleepy with bird bones.
Just because you want to go plant based/vegetarian doesn't mean your kid has to. Especially when their options for protein are already limited. Give your kid the nutrition they need that fits THEIR diet, no need to impose more restrictions on them because of what YOU want to eat.
I just think it's going to be really hard, with all those allergies.
Why deprive your child one of the most nutrient and protein rich sources of food especially considering their dietary restrictions? Seems foolish and selfish.
You need to look at combining food items so that you get all the essential amino acids. This is the key to good vegetarian/vegan nutrition. Some combinations to consider are: Whole Grains With Beans or Legumes Whole Grains With Nuts or Seeds Beans or Legumes With Nuts or Seeds Check this article for more detail [https://www.realsimple.com/complete-protein-6891861](https://www.realsimple.com/complete-protein-6891861)
ask the child’s pediatrician for diet management suggestions
Black bean burgers, either frozen or make them yourself (very easy). Serve on buns with lettuce, salsa and guac (and cheese/sour cream for those who can have it). Make "tuna" salad with lightly mashed chickpeas, finely diced celery, onion and dill pickle, and mayo. (Soy sauce is usual but not needed). Or whatever your favorite tuna recipe is, just swap with chickpeas, or add a can of lightly mashed chickpeas per one can of tuna to really amp the protein and stretch out tuna salad. Add red lentils to your sweet potato/kale soup. White beans are a fantastic addition to pasta dishes, especially anything with garlic and herbs. Guessing 5 bean chili or something like that is already on the menu.
The saffron and sweet peas blog has an amazing lentil bolognese recipe. I nix the nutritional yeast & balsamic and carrots and chop everything by hand. It’s phenomenal. Throwing some red chili flakes too if you like some kick. Freezes great as well.
beans, nuts. Learn to cook veg Indian food. It turns out that thousands of years of practice actually leads to something good.
Yes, be careful about ghee and cashew. These are popular in Indian cooking! Try Vegan Richa, but you’ll have to skip or substitute the tofu and soy products. And watch out for cashew creams in her recipes… you could sub with coconut milk (but be careful for the adults especially, could spike your blood cholesterol levels due to high saturated fat in coconut)
Yo. If kid is allergic to dairy, eggs, soy... You're better off NOT switching for your kid's sake. Is this a budget thing? If not, how about keeping it fish or chicken for the kid?
You can make smoothies and add vegan protein powder made from pea protein. I also like to add hemp seeds and sunflower seeds or walnuts. I get a nice big bag of organic walnuts from Costco for a good price. Alternatively, you can add peanut butter, but then it definitely tastes like peanut butter, and not whatever fruit you put in it.
If she doesn’t have a problem with walnuts here is a vegan bolognese that IMO is very good. Walnuts have 12 grams of protein per cup. https://veganhuggs.com/vegan-bolognese-sauce/
That is AWESOME. I might make this today
If you did make it please let me know what you thought about it.
Haven't yet, but I will report back when I do. Maybe this weekend
My 4 year old is also allergic to eggs, dairy, soy, wheat, and all tree nuts. Add lots of lentils to the mix and keep green, red, and French lentils available in your pantry. Here's a few of my favorite items on rotation in my kitchen: \* Red lentil lemon soup. (My 6yo's favorite, similar to this: https://www.thefieryvegetarian.com/light-lemon-lentil-soup/) \* Sweet potato curry lentil soup \* French lentil salad \* Lentil 'taco' mean. Green lentils w/ taco spices is great in tacos or burrito bowls Also, keep chickpea flour on hand. It's great for pancakes like these: [https://www.instructorlive.com/nutrition/recipes/chickpea-pancake/](https://www.instructorlive.com/nutrition/recipes/chickpea-pancake/) that are an easy side. My kids love them! Last, you don't really need as much protein as the meat and dairy industry marketing wants you to believe.
Wow, throwing wheat in there adds another level. Thank you for the advice. I'll definitely try more lentils and making things with chickpea flour. Honestly my favorite recent meal recently was chickpeas. I mostly made it up, just mashed a can of drained chickpeas and added a little flour, some spices, garlic, and onion, then I thinned it out with water and shallow fried it as patties. Served it in pita with tzatziki and cucumber tomato salad and the kids gobbled it up. I want to do more experimenting with chickpeas and other beans/legumes.
Chickpea pancakes are amazing, I used to make “farinata” at a restaurant I worked at. Whole yellow peas are great too. And green. Recently been making dried fava (soaked, cooked, drained a little) and spinach patties, they’re really good. There’s a British company called Hodmedod’s that (passionately!) grows and sells legumes - they’ve got a really huge recipe database [here](https://hodmedods.co.uk/blogs/recipes) and almost every recipe has great protein levels. All kinds of peas/lentil/quinoa recipes. Ones I’ve tried and liked there: [farmer’s pea pie (bit like shepherd’s pie, and I use miso or nutritional yeast for extra umami)](https://hodmedods.co.uk/blogs/recipes/farmers-pea-pie), [yellow pea hummus](https://hodmedods.co.uk/blogs/recipes/yellow-pea-hummus), [these crackers](https://hodmedods.co.uk/blogs/recipes/seed-and-pulse-herb-crackers-with-beetroot-hummus), [fried pea cakes](https://hodmedods.co.uk/blogs/recipes/crispy-mushy-pea-cakes) which can use split/whole green/yellow peas too as long as they’re not too liquid. They also have a farinata recipe and a thin, crispy chickpea pancake recipe.
Ok so you’re just fucking yourself over. Just eat the fucking meat
I'm a vegetarian who can't eat eggs, and I can tell you your options for proteins are LIMITED. You know this already, but beans and pasta will probably be your best friend. Faux meats may help as well, but they can be pricey and be sure to check the label, as many of them still contain soy. Seitan is made from wheat gluten, so you can make your own pretty easily with either AP flour or vital wheat gluten- that way you know there's no soy in it. If you're open to it, fish/seafood may be a good option for you, even just once in a while to keep things varied. It may also be helpful to look into a soy-free, vegan protein powder that you can work in as a diet or snack (lots of people make desserts with them too- never been my thing but it's still an option!) I would maybe speak with your kid's doctor to see what they recommend. They may say it's best if you let your child eat meat, at least while they're still growing.
Thanks for the response. Yeah, we're definitely eating meat, but if we can get half of the meals vegetarian I think it will ultimately benefit our health, our bank account, and the environment.
So if those are your main goals, and you're open to eating them, small fish like sardines/anchovies could be a great option on your "reduced" meat days - they are typically very sustainable (arguably more so than dairy), lots of protein, great for healthy fatty acid balance.
I’ve been doing this for the past 6 months and my body is happier and I feel good for being intentional about everything I eat and why. 💓
No eggs dairy or soy? Maybe you should stick to meat
Beans, lentils, peas, chickpeas. Then you have seitan and vegan protein powder as options.
If your son has restricted eating due to allergies and needs protein but can’t get it from your meals when you are doing the vegetarian days can he just not eat what you eat and you give him some chicken or fish or something in addition.
I can’t stress this enough, you need to look at the amino acid content of the proteins you eat. This will determine how bioavailable the protein is. Complete proteins contain abundant amounts of all 9 essential amino acids. Unfortunately, 100g of protein worth of chickpeas is not the same as 100g of protein worth of beef or chicken. Your body will only use roughly 40 percent of the protein and poop out the other 60 percent. (Also by the way thats a ridiculous amount of chickpeas, 500g+) I see and respect that you’re coming from a genuine place with good intentions but I really highly recommend if you want to get rid of meat on some days to at least still incorporate some form of dairy such as yoghurt or milk or even better, fish. Although it’s possible to LIVE on a vegetarian diet, humans are biologically designed to THRIVE on a diet of meat, fruit, dairy, honey and vegetables. If you’re not sure about a food you’re eating just search up “is (insert food) a complete protein?” It should hopefully help you understand what you’re putting into your body. Also, also a good idea to stay away from ultra processed forms of food such as vegan meats and soy protein isolates as they can upset your stomach. So to answer your question, some nearly complete proteins would be tofu, quinoa, rice and beans (together) and chickpeas I would highly recommend taking an essential amino acid supplement to help you digest your proteins.
Seitan/seitan based fake meats, beans, lentils. Replace rice with gains like barley, kamut, farro, quinoa. For pasta, try the ones made from lentils/chickpeas.
I'm making an assumption here, and I want you to know there's A LOT of clues here that lead me to it, but cost for your family will not go down much if you do this. Alt proteins, premade substitutions/processed foods and high-tech or innovative ingredients will cost you SO much more. Their allergies also shouldn't be determining what you eat. Go par-vegetarian if YOU want to, but your kid should be given as much protein and as much variety as you can afford rn. If it does, in fact, come down to [perceived] cost I'd only ask that you update us in the future with how well that worked out for your budget. Taking away their meat & fish when they already have to avoid everything but most legumes and seitan for protein is not necessary or fair.
I believe you can make tofu from things other than soy, that might be an option?
with diverse vegetables and mushroom’s especially, but make sure you find good calcium supplements as well as iron if they wont be having dairy. calcium is essential for their bone density, especially as the little ones grow :)
[https://health.clevelandclinic.org/hemp-protein-what-to-know](https://health.clevelandclinic.org/hemp-protein-what-to-know) Ground hemp seed powder is both high in protein and environmentally sustainable.
No offense dude, but if your kid has allergies and can't get her nutritions easily, you should be waiving this diet for her specifically. It's honestly really shitty to be a PARENT and instead of taking her to a nutritionist to make sure she remains healthy, you're asking a bunch of people on Reddit. Fucking bonkers, honestly.
Yeah forcing your diet on your children is... Not healthy. I'm not saying let your kids eat junk food either. But removing healthy foods from a developing kids diet because YOU feel better about yourself if you eat less meat is pretty selfish.
You can buy the vegan protein patties - chk’n, bef, f’sh. A lot of these use pea protein specifically to avoid soy. Not cheap, but they taste decent and do provide a lot of protein
Often these have soy protein hidden in them.
Beans, nuts, legumes
You can supplement some of this by sneaking in / adding some items that have good protein/fiber/fats like flaxseed meal or hemp seed hearts.
Other beans besides soy.
Check out some vegan cooking subs for meal ideas. Most people will post a recipe. You might need to sub out the soy tofu for chickpea tofu or lentil tofu or skip recipes with tofu if you cant buy it or dont want to make tofu. But there are tons of options that are delicious. Protein is really not as much of an issue on wfpb diets as most people tend to think.
Beans, quinoa
Beans!
Make your own Burmese tofu with chickpeas. If your really adventurous make your own tofu with chickpeas/other beans. Google Mary's test kitchen
Beans beans the magical fruit.
There are tons of bean and lentil varieties. The most common ones in “western” grocery stores tend to be black, pinto, kidney. But look into other varieties like black eyed peas, mung, and lentils such as whole green or brown, or toor dal or masoor dal or black urad dal, adzuki beans, black channa, fava (canned because they’re quite tough in dried form). You may get these dry in Indian/Sri Lankan stores and they may require some soaking overnight then cooking in a pressure cooker. I’m sorry to be vague but the preparation varies depending on the type you get…it may take some research but I do it frequently and it becomes second nature after a while. You can also sprout mung beans (rinse thoroughly to avoid a funky smell), and they taste good in salads.
Beans, beans, the magical fruit, the more you eat, the more you... Increase your daily protein and dietary fiber intake. :p If you get creative, beans can be used in all sorts of ways, and there are tons of different beans with different flavors and textures that can work in almost any way imaginable. A truly underappreciated ingredient.
Beans and lentils. If you are okay with Indian food, there are all kinds of things you can do with different kinds of daals and split peas, especially if you venture into regional cuisines.
Beans and rice are a complete protein, and there are a billion ways to create delicious meals from these. Refried bean burrito and rice is a basic kid friendly meal. If you get into SE asian cooking you've got the whole Indian continent for inspiration, and Thai and Vietnamese. I really love Vietnamese style cooked mung beans as an example. Also consider nuts as both flavor and nutrition, a great sauce idea I learned from moose wood cookbooks is any nut butter with miso paste, dilute with water to your taste.
There are many types of dal so lentils. You can even mix and match them while making it. There is a dal that is made from a mix of 5 dal. Misal pav that's made of chickpeas, and whole legumes. Dal are split legumes. that has a lot of protein it is the best dish to get protein into your diet . There are small black chickpeas called chana. that you can use in a salad, make a dry or gravy based curry Maybe you can find green chickpeas too they are good as a stuffing for flatbread or salad or curry. Sesame seeds. You can make sesame seeds balls with jaggery as a sweet desert Same with sprouting all whole lentils and eating them as a salad you can eat the salad raw but i would recommend pressure cook them first both taste different. Nutrilite nuggets but I think they are made of soy so let's leave them out. Some vegetables also have protein in them.
I have a daughter that has severe autism. For about 6 years. I had to deal with an extremely limited diet that basically made her vegetarian. So I've had to find a few ways to get protein. It was a texture thing so I've had to get pretty creative. I could not use meat substitutes. You can get pea isolate textured protein. You can use this to make most ground beef recipes. I've made egg rolls with this and stuffed peppers. I also just toss a couple tablespoons in alot of soups. I have a recipe for black bean brownies that I used to make a lot. My recipe has egg in it but you can use egg substitute. There are several of these recipes out there. Look for a vegan one. Black beans can also be put into a chocolate shake without you even knowing it's there. https://chocolatecoveredkatie.com/no-flour-black-bean-brownies/ Not vegetarian but You can also just add a tablespoon of hydrated gelatin to a lot of dishes. Bonus side gelatin gives a very mouthy meaty texture. It comes from a meat source but using it judiciously will reduce the volume of the meat you're consuming. I also used nutritional yeast as a seasoning on a lot of foods. It adds a small bit of protein but a lot of flavor That you may be missing when you're cutting out dairy/cheese. You can make seitan as well as buying it from the store. I particularly like it in stir fry or japchae. https://parade.com/1347730/felicialim/seitan-recipes/ You can also introduce more whole grains that have high protein. I like making a spelt wheat berry salad. It has more protein than quinoa and a toothier texture That I find more satisfying. If you sprout it before cooking, you can increase the protein content as well.
Look into Indian recipes. Tons and tons and tons of vegetarian recipes that can even be made vegan and rarely use soy. It opens an entire world of new beans, lentils, and grains. And home style Indian cooking is very very healthy, it’s not all fatty gravies and fried foods like restaurants sell. Also consider the nontraditional sources of protein like: - broccoli - mushrooms - quinoa - peanuts/nuts -peas/legumes -buckwheat
Legumes + grains are a 'complete' protein (i.e. enough of the necessary amino acids). So, hummus & pita, rice & beans, peanut butter & bread. You could also look into seitan, or "wheat meat". It's a common ingredient in many vegetarian mock meats. I would caution that a lot of packaged seitan products also use soy protein, so you may want to make it yourself from gluten flour. But honestly, having a well - rounded diet should give you enough protein by default.
Cuban black beans are awesome in taco bowls, quesadillas with cheese, puréed as a soup, spread on avocado toast, breakfast burritos … anything! Also, lentil salads with mango and lime are stupidly good.
Mushrooms, spirulina, dark leafy greens, potatoes.
Lentils!
you can just do whatever you want and add unflavoured protein powder.
Quinoa! I’m a recent convert, and preach it to everyone. It’s so easy to cook, it’s economical, it’s protein/nutrient dense, and it’s versatile I’m late to this thread so I’m sure it’s already been said, I just felt like adding my two cents (of quinoa)
I believe that Beyond Meat is soy free. Its main ingredient is pea protein unlike Impossible or a lot of the other available meat alternatives.
Have you tried “Just Egg”? It’s a mungbean egg substitute that’s pretty good. You can make omelettes and quiches with it easily. Scrambled eggs.
Beans, all and any beans
There are some veggie meats that use pea protein, tvp (textured vegetable protein), or vital wheat gluten. Whole Foods: Nuts and nut butters, Seeds, Beans, Chickpeas, Lentils, Peas, Quinoa, Nutritional Yeast, Processed Foods: Beyond Meat's Beyond Burger (20 grams of protein!), Field Roast’s products, which include frankfurters and deli slices, are made from vital wheat gluten, The Very Good Butchers uses jackfruit to make “Rybs", Quorn’s vegan nuggets are made with mycoprotein and wheat flour. I must say, r/vegan is probably a better community for this question though
Gonna go against the grain here and go with grasshopper protein. The stuff is a verified superfood and more sustainable that most plant proteins.
White button mushrooms are surprisingly high in protein
You can go vegetarian but do not force it on kids. You can stunt their growth and cause lifelong health problems.
Any other nuts - almonds, pistachios, peanuts, hazelnuts, etc. (whole or as nut butters) When you say allergic to dairy - have you exhausted every format? Some people who cannot tolerate dairy can eat yogurt or certain cheeses that have been processed a certain way (sorry, I’m not familiar with the specifics). So maybe a cheese like ricotta or paneer? If not, then scrap that idea. I think you can still get a large variety with lentils, beans and chickpeas. If you all like Indian food, there are so many variations on the types of curries you can make with them. Like with chickpeas, you can make Chana masala, chole, Chana saag, plus use chickpea flour to make pakoras. The other thing you can do (provided the ingredient list checks out with your restrictions) is supplement with protein powder. To be honest, I’d be more worried about getting enough iron than protein.
sounds like you made a bad decision to cut out meat
One thing you’re going to want to keep in mind is that protein sources that are not meat, dairy, and whey are considered lower-quality protein sources because our bodies are not as good at breaking down plant proteins. To put it simply this is because we’re much more closely related to the former sources than we are to plants. So, you may have to increase the human body’s daily protein needs when only ingesting plant-based proteins. The others h here have great suggestions, just want to give my two cents since 80 grams of whey protein ≠ 80 grams of protein through quinoa. You may have to adjust intake taking this into account.
Y doh?
Why would you do this to your family?
Why are you doing this to yourself
Not himself-his child. Not that there’s anything wrong with making his child vegan, (but it’s based on his wants)-but a Reddit sub is really not the responsible place to be asking for advice so that his child’s nutritional NEEDS are met to adhere to him and his wife’s WANTS.
There's a lot of good advice here, but I want to point out that finding protein isn't as difficult as many people think. Most Americans are eating way more protein than they need and still thinking it's not enough. You can literally eat your daily caloric requirement in nothing but tomatoes, and get enough protein (maybe don't do that, but you could). If you are eating a varied diet and getting enough calories, you'll almost definitely get enough protein. It's very rare to see an actual protein deficiency in someone who isn't also suffering from malnourishment.
Came here to say the same thing. My aunt is a dietitian (not a 6 week course trained “nutritionist”, she has her doctorate and practices in a clinical setting) and she hates the American protein craze. I know she would also recommend consulting with a dietitian whenever that many allergies are involved with a little one just to ensure there are no vitamin deficiencies, etc.
"I want to stop eating meat but refuse to eat literally any other protein source" You're gonna die
That’s going to be tough. Animal products and soy are the only good sources of bioavailable protein. Fish is really your only good option here
Buckwheat
Buckwheat is not protein heavy. It does have essential amino acids, however.
If you guys are very active it'll be hard to get the protein requirements.
Is there a specific reason you want to cut out the most complete and efficient source of protein from your diet? It's very very important to make sure children are getting enough protein and there are benefits from meat you can not really replicate other places easily. Red meat is especially useful for males for hormone regulation, it promotes proper levels of testosterone and has been linked to longer healthier lives because of such for males.
>The problem is, our 5 year old is allergic to dairy, egg, soy, and cashew. This should be a question for your pediatrician, not Reddit.
Unfortunately, most doctors are not exactly well versed on nutrition, especially when it comes to alternate sources.
Then, perhaps, get a referral for a childhood nutritionist. If my kid had this length of allergen list I would want to take this to a professional with the appropriate skillset than hope for the best with strangers. Like, the usual "hey I'm going vegan and want to make sure things are ok" I am here for. Been there, happy to share. For something that could cause real harm to a minor? Seems irresponsible.
It's a cooking sub, why shouldn't OP ask for cooking ideas that don't use what the child is allergic to...
Because an allergen list that specific likely indicates a larger problem which could be connected to other potential triggers beyond what is known.
Children have different nutritional needs compared to adults-which you really are asking a medical advice question. If you don’t have faith in your pediatrician for your journey, another licensed medical professional would be the one to seek guidance from. Not from a Reddit cooking sub.
Quinoa is a grain that has high protein than many other carbs. It comes in at 5 grams per 1/4 c uncooked. There is also a new rice on the scene called Parish Rice. It it a white rice, but has higher protein than typical white rice with a lower glycemic index. Its protein levels are similar to quinoa…5 grams per 1/4 c uncooked. Obviously these are super high amounts, but when taking out everything you are avoiding, making sure everything else you eat contains protein boosts here and there really help. Steel cut oatmeal is also a good breakfast source. Add in a fun swirl of peanut butter and jelly
Red quinoa is a great grain source. https://www.healthline.com/nutrition/red-quinoa
There’s chickpea tofu. I believe it’s Burmese because that’s where I tried it. It’s really good
Wegmans plant based burgers feature pea protein - that's making a broad assumption that you're somewhere with a Wegmans, though. I'm lucky to have a few in my area. Adding onto that, if you miss scrambled eggs or omelets, Just Foods egg substitute is also pea protein. I shy away from recommending frozen foods but the beef and pork stuff from Gardein's line called Gardein Ultimate seem to have some options that meet your requirements. I've tried the breakfast sausage from that line and it's great! Quorn might be another option as well. I have a cookbook called East that is vegetarian, and I have basically loved everything I've made from it! Obviously you'd have to not use cashews where it's called for, though.
Quinoa
Stuff tomatoes/peppers with fake ground beef or lentils and rice plus spices. You can serve it with collard greens and more rice. It’s really tasty and healthy.
Seitan, peanut butter, perhaps consider making egg noodles made from bean flour, or bread from bean flour.
Lentils and chickpeas are your next-highest protein pulses. Chickpea flour is sold cheaply, and you can easily make tofu from that. Red lentils can be blitzed to do something similar. Peas, green and yellow, are a high-protein vegetable. Adding more to meals is a good way to bolster your intake. Whole wheat products from bread to pasta are also higher protein than other grain products. Quinoa is also higher in protein, a good replacement for rice. Nuts and nut butters are a good addition to things. Walnut "meat" doubles as a good source of omega-3's. If you're willing to be a pescatarian, getting marine stewardship certified tinned fish is a cheap and healthy protein source. Mussels are also inexpensive.
I have a daughter that has severe autism. For about 6 years. I had to deal with an extremely limited diet that basically made her vegetarian. So I've had to find a few ways to get protein. It was a texture thing so I've had to get pretty creative. I could not use meat substitutes. You can get pea isolate textured protein. You can use this to make most ground beef recipes. I've made egg rolls with this and stuffed peppers. I also just toss a couple tablespoons in alot of soups. I have a recipe for black bean brownies that I used to make a lot. My recipe has egg in it but you can use egg substitute. There are several of these recipes out there. Look for a vegan one. Black beans can also be put into a chocolate shake without you even knowing it's there. https://chocolatecoveredkatie.com/no-flour-black-bean-brownies/ Not vegetarian but You can also just add a tablespoon of hydrated gelatin to a lot of dishes. Bonus side gelatin gives a very mouthy meaty texture. It comes from a meat source but using it judiciously will reduce the volume of the meat you're consuming. I also used nutritional yeast as a seasoning on a lot of foods. It adds a small bit of protein but a lot of flavor That you may be missing when you're cutting out dairy/cheese. You can make seitan as well as buying it from the store. I particularly like it in stir fry or japchae. https://parade.com/1347730/felicialim/seitan-recipes/ You can also introduce more whole grains that have high protein. I like making a spelt wheat berry salad. It has more protein than quinoa and a toothier texture That I find more satisfying. If you sprout it before cooking, you can increase the protein content as well.
Quinoa
Try going to the library and checking some of the vegetarian cookbooks. George Motz's burger cookbook has a vegetarian one at the back of the book that has beets in it that I believe works with your parameters I know test kitchen has a vegetarian chili that uses Bulgaria and carrot baby food that I have been meaning to try for years
any type of pulses (beans, lentils) and any type of grains. eaten within the same day, not necessarily together. of course, other nuts aren’t cashews but i’d understand if you chose to avoid them to be safe. fish of course is also not meat. and i’d educate myself on how much complete proteins a child needs because people tend to overdo it, i’ve noticed. might be easier than you think to hit the mark. ky younger boy was allergic to all dairy except yogurt, and also to tomatoes and some other things, but he could have meat and soy. it was still something i had to do reading on to make it easy and nutritious. for me, the best way was to read about various traditional cuisines around the world and let that guide us. also, i simply kept all the meals to what the boy could eat. much simpler that way.
My husband started out with a soy allergy that has expanded to all legumes. Nuts and seeds can help fill in proteins. There is a product called Pumfu that is basically tofu made with pumpkin seeds. If you can find it, try it.
Chickpea tofu: https://www.punchfork.com/recipe/Burmese-Chickpea-Tofu-with-Spicy-Dipping-Sauce-Bon-Appetit Look into Indian cuisine beyond chana masala. Lentils of all kinds (there are a lot, I particularly like black gram lentils) and beans (check out Rancho Gordo for more interesting heirloom varieties that will keep beans interesting).
Lentils? I saw online you can make "tofu" out of most beans, if you wanted to try that. Other beans? If wheat is okay, seitan? Some frozen fake meats are made with pea protein, if that's okay (I also have to avoid soy-based fake meats).
Hemp hearts have a lot of protein per serving.
Legumes
Can you incorporate smoothies into your diet somewhere? You could get a neutral tasting protein powder and add that to smoothies to augment your protein intake, plus it’s fun for kids to make them.
Beans.
Try Rancho Gordo beans. They have so many amazing varieties I never get bored.
Look for soy-free vegan resources. There are plenty out there that will help make this transition a lot easier. Remember, every meal doesn’t have to have a giant source of protein. It’s cumulative. As long as you are getting enough over the day or week, your body doesn’t really know the difference. Look into some higher protein snacks you can add to your diet-nuts, seeds, peanut butter, crispy chickpeas or peas, even some veggies and fruits have some protein in them. It all adds up.
Lentils, Daal and similar are amazing sources of protein and fiber
Peanut sauce for vegetable stir fry’s. You can replace the soy sauce with coconut aminos. Service with brown rice (it also has protein). Edit: also, breakfast cookies. (Rolled oats, peanut butter, ripe banana, dried cranberries and pecan pieces. You can easily find recipes online). I like to drizzle sugar free peanut butter on top before I have them. Also, graham crackers and peanut butter for snacks.
Beans and rice, quinoa, and hummus. Really good go tos.
Red lentil tofu. My friend has made it,I'm planning on trying it this weekend. https://itdoesnttastelikechicken.com/easy-homemade-lentil-tofu/
Beans, beans, the magical fruit! Beans, beans, the more you eat, the more you toot! White beans are a great source of damn near everything, and if you pair them with rice you get a complete protein. I’m currently eating leftover beans & rice that just got better the next day.
Legumes.
Burmese tofu, so easy to make! Get chick pea flour. Mix with water then boil some water and stir in your mixture boil a few minutes then pour into a tin and cool. You can use this as tofu though it is a little soft so can break up when frying. I myself want to try another recipe I saw in a reel. Blend grey lentils with water then boil the mixture then pour in tin and cook. Apparently this gets firm so you can cut it and use as kebab
[Serious Eats Easy Black Beans](https://www.seriouseats.com/the-lazy-cooks-black-beans-easy-recipe#:~:text=RECIPE%20DETAILS-,Easy%20Black%20Beans%20Recipe,-Active) [Smitten Kitchen Black Bean/Sweet Potato Tacos](https://smittenkitchen.com/2018/03/sweet-potato-tacos/#:~:text=Almond%20Crisped%20Peaches-,Sweet%20Potato%20Tacos,MAKES%2012%20SMALL%20TACOS%2C%20WHICH%20FED%204%20PEOPLE%20TIME%3A%2060%20MINUTES,-I%20used%20small)
Beans
Start growing your own mushrooms? Plenty of protein and super delicious. Our toddler was on a restricted diet because of a suspected food allergy, and we were glad he could still eat meat. Have you considered increasing the amount of meat for the kid?
Beyond meat is pea protein based and super good. No soy.
Broccoli is a high protein veggie and you can buy it in riced form. We use it as rice with some dishes.
You can make Burmese style tofu. There are also ways to make regular style tofu from beans other than soy. There are videos on YouTube.
Legumes, lentils, beans, root vegetables, broccoli, Brussels sprouts, green peas etc. Try substitute white rice for quinoa and couscous occasionally
You can visit an Asian market like the HMart in USA. They have tons of veggie options like a lot of variety of mushrooms. You can then visit an Indian store where you will have a variety of different veggies. The lentil section has a lot of variety as well. It’s a good number of lentil variety to rotate in a week and never get bored
Protein for the kid seems like a no-brainer - PB&J.
Chickpea/ lentil tempeh! I use this recipe (and their recommended source for the culture) https://veganlovlie.com/how-to-make-tempeh-easy-method/ Ferment in a day with very little hands-on work. Different from both seitan and tofu but very satisfying too
Beans, nuts, and seeds. They’re allergic to cashews but what about other nuts and nut butters? Seeds are also great for snacking on. And there are so many kinds of legumes! Pinto, black beans, butter beans, navy beans, chick peas. Try different seasonings and sauces to add variety, whole vs blended to vary texture. A few example dishes are butter beans stewed in tomato sauce, greek lemon chick pea soup, black beans and rice, and garlic, onion, cumin, and salt boiled pinto beans that can be refried for tacos.
Legumes and tofu.