The vegetarian diet has had a great demand in recent years and there are several social –cultural factors that motivate this demand, such as religious ones, philosophical, health, between others.
Today it is easy to find vegetarian meals in many restaurants. However, if on one hand there is a great curiosity about this regime, on the other, unhealthy eating habits, high sugar foods and processed products increase exponentially.
A balanced diet, especially for children, is crucial for a healthier growth and it highly reduces the risk of contracting diabetes or obesity.
Processed products should be replaced by fresh, natural products, such as fruits and vegetables.
Introducing some vegetarian meals in the diet of the young ones, can be enriching and fun, especially if the basic nutricional concepts of a balanced vegetarian meal are respected. That is, if meals are based on vegetables, fruits, nuts, seeds, grains and vegetable proteins.
Preparing a child’s menu is a challenge, as far as, applying imagination to food is concern and working with the pleasures of mouth as well.
My daughter has been a vegetarian since she was born and has always loved to share with her friends her beet or spinach bread, her edible flowers, her alfafa sprouts and many other dishes that arise children’s curiosity.
I challenge you to define a especially healthy and a 100% vegetable weekday meal!
This week’s recipe is for the young ones!
1 cup grated tofu
1 medium grated carrot
2 garlic cloves
2 tbsp olive oil
salt to taste
1 tbsp soy sauce
3 fresh mushrooms
1 small turnip
1 carrot for the garnishing
1 parsley stalk for the garnishing
Cut the zucchini in two halves to make two boats.
Dip the inside and cut the polp in small pieces. Reserve.
Remove the skin of the garlic and chop it.
Put the oil in a pan, heat it and add the garlic. Mix until lightly brown and add the tofu. Mix well for 3 minutes.
Add the carrot, wrap and season it with salt.
Add the zucchini pieces and the soy sauce. Cook for another two minutes. Remove from heat, cover and let it stand.
Cook the spaghetti.
Meanwhile, clean the mushrooms with a wet cloth and cut them into slices to make the fishes.
Make the mast of the boat using a piece of the carrot you reserved for garnishing and make the flag with a small skin portion of the zucchini.
At the top of the mast, make a small hole and do the same to the flag. Join them using the parsley stalk.
Cut a slice of the carrot to make the body of the Sun and small jilienne pieces to make the rays.
Peel the turnip and grate it to make a cloud.
To build the boat, make a small whole in the middle of the zucchini, insert the mast and fill the boat with the tofu and carrot preparation.
Organize the spaghetti in front as the sea and place the mushrooms fishes on top.
Make a cloud with a strand of spaghetti and fill the inside with the grated radish.
© veggie delicious food, April 2013