Bab an Tod r

Plant Based Nutrition

45 gluten-free, whole food plant based recipes

Megan Garner
Tab of Con t
About me 4
Can kids thrive on a plant based diet? 5
Is a plant based diet nutritionally adequate? 6
What is a plant based diet? 7
Eat whole foods 8
Plant based whole foods 9
Pantry essentials 10-12
Breastfeeding 13-16
Introducing solids 17
Why wait until 6 months to introduce solids? 18
Signs of readiness 19
Sitting upright - what does it mean? 20
Baby Led Weaning 21-23
Why skip the purees? 24
Which foods and when? 25
First foods 26
Gag reflex vs choking 27
Protein 28
Salt 29
Sugar 30

1
Tab of Con t
Additives and Preservatives 31
Processed foods 32
Wheat & gluten 33-34
Food for babies 35
Food for toddlers 36
Key nutrients 37-40
Essential nutrients 41
Daily checklist for 1-3 year olds 42
Nutrient boosters 43
Should I be concerned if my child prefers breastmilk
to food? 44
Plant based milks 45
Supplements 46-48
Why am I plant based? 49
Thriving plant based kids 50
Foods to avoid/food swaps 51
Hungry for more information 52
Research to support a plant based diet 53
Recipes 54-95
References 99-101

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 Dis me
The contents of this book Babies and Toddlers Plant Based Nutrition is for
informational purposes only and is not meant to replace advice or information
provided by your personal healthcare provider. The information provided through
this book should not be used for diagnosing or treating a health problem or
disease. When seeking advice, readers should consult with appropriate health
professionals on any matter relating to their health and well-being. Any reliance
you place on such information is therefore strictly at your own risk.

Anyone who reads Babies and Toddlers Plant Based Nutrition cannot hold the
author liable in any way for what is stated or displayed.

No part of this publication shall be reproduced, transmitted or resold in whole or

in part in any form, without the prior written consent of the author.

This eBook is not to be forwarded to anyone who has not purchased this eBook.
The author has spent many hours of hard work creating Babies and Toddlers
Plant Based Nutrition. If you have received this without purchasing, I urge you
to respect the author and purchase the eBook on their website. Thank you!

3
 Abo me

I've been following a whole foods plant based lifestyle since 2014. I call it a
lifestyle rather than a diet, as typically diets are difficult to stick to and only
short term. Eating whole foods plant based is a long term solution with many
health benefits.

I became passionate about food and I wanted to find out how to be as healthy
as possible eating plant based and help others do the same. So I studied to
became a qualified Nutritionist, Naturopath and Herbalist.

In 2017 I gave birth to my daughter Airlie. Raising Airlie on a plant based diet
was a no-brainer as I believe, and more and more research is proving that it is
the healthiest way to eat and to prevent chronic illness and disease.

Airlie is thriving eating plant based and I will show you how your child can thrive
too.

wi p a t an lo , Meg 4
CAN KIDS THRIVE ON A PLANT BASED DIET?
Yes, they can!
Plant based diets have been approved
by the Academy of Nutrition and
Dietetics who state "appropriately
planned vegetarian, including vegan,
diets are healthful, nutritionally
adequate, and may provide health
benefits for the prevention and
treatment of certain diseases.
These diets are appropriate for all
stages of the life cycle, including
pregnancy, lactation, infancy,
childhood, adolescence, older
adulthood, and for athletes" (Melina,
Craig & Levin, 2016).
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IS A PLANT BASED DIET NUTRITIONALLY ADEQUATE?

Research that has assessed the overall dietary intakes and nutritional status of
plant based diets provides reassurance that well-planned vegan diets supply
adequate nutrition (Davis & Melina, 2014).

Generally, they contain greater amounts of iron, folate, thiamine, magnesium,

potassium, manganese, fibre, beta-carotene, and vitamins B6, C and E than non
plant based diets (Davis & Melina, 2014).

However, they may contain lower amounts of zinc, iodine, calcium, selenium,
riboflavin, and vitamins B12 and D. It is important that people following a plant
based diet include reliable sources of these nutrients (Davis & Melina, 2014).

The bottom line is that animal products aren't necessary for healthful and
nutritionally adequate diets.

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WHAT IS A PLANT BASED DIET?

A plant based diet avoids animal products and foods made from animal products.
People have many reasons for choosing to follow a plant based diet. Some reasons
include health, allergies, the environment and animal welfare.

I recommend a whole foods plant based diet, which means eating whole foods in
their natural state.

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 Eat Who Fo d
Consuming whole foods in their natural state ensures you obtain more nutrients.
For example an olive contains fibre, vitamins and minerals. Compared to olive oil
that has been processed and had most of its nutrients stripped from it and is
virtually 100% fat.

A whole foods plant based diet also avoids the hidden nasties that manufacturers
put in our foods. Including nasty additives, preservatives, artificial ingredients (the
ones you can't pronounce), sugar and sodium.

Not all processed foods are created equally. If you're doing the processing at
home - chopping, blending and cooking. You still know what is going into your
food as opposed to commercially processed foods.
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 Pla ba
w o fo

INCREASE AVOID
fruits meat
vegetables fish
legumes - lentils, chickpeas, beans dairy
wholegrains eggs
nuts and seeds honey
spices animal fats, butter
herbs sugar
oils, including olive, corn, flaxseed,
canola, coconut
processed and packaged food, except
for ones containing only ingredients in
increase list
limit salt 9
 Pan y Es e t
Nutritional yeast (nooch) - deactivated yeast, cheesy flavour and is a great
substitute for parmesan cheese. High in protein and is a complete protein source
that contains all nine essential amino acids. Also high in B vitamins although it
doesn’t naturally contain B12, look for fortified options if you want to use it as a
source of B12. Sprinkle on everything, add to salads, pasta, on top of avocado.
Hemp seeds - source of essential fatty acids, contains omega-6 and omega-3’s
and high in protein. Sprinkle on everything, add to smoothies, salads, pasta.
Sea vegetables like dulse flakes, spirulina powder, kelp, nori - sea vegetables
are the best vegan source of iodine as iodine is inconsistent in plant based foods
as it depends on the soil quality and intensive agriculture is resulting in soils
being depleted of iodine. Sprinkle dulse flakes on meals, add spirulina powder to
smoothies, kelp noodle stir fries, nori is great in sushi and can be used as a
wrap.
Dried legumes (beans, lentils, chickpeas) - great source of protein, iron,
calcium. Soak beans for 8 hours or overnight before cooking. Use as a healthy
protein option in meals.
Chia seeds - source of essential fatty acids, protein, calcium. It’s recommended
to grind first before using for optimum nutrient absorption. Chia puddings, add to
smoothies and porridge.
Flaxseeds/linseeds - source of essential fatty acids. It’s recommended to grind
first before using for optimum nutrient absorption. Best to be used freshly ground
or storing in an airtight container in the fridge after grinding. Sprinkle on salads,
pasta, add to smoothies.

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 Pan y Es e t

Oats - nutritionally dense and many health benefits. Source of fibre, vitamins,
minerals and antioxidants. Versatile and can be used in muesli, porridge, add to
smoothies to make them more filling or mill and make into oat flour to use in
baking.Buckwheat - High in protein, minerals and antioxidants. It’s best to soak
them before consuming or buy buckinis which have already been soaked. They
can be added to muesli and raw treats, milled to make a gluten free flour or used
as an alternative to oats in a porridge or instead of rice in savoury meals.
Rice - serve with your main meal to make it more filling and nutrient dense, add
to salads, make sushi or make it the star of the meal in a rice salad or fried rice.
Quinoa - a more nutrient dense alternative to rice which is high in protein and
minerals. Can also be used instead of oats in a porridge.
Plant based milk of your choice - soy, rice, oat, coconut, almond, hemp,
hazelnut, macadamia. It’s so easy to avoid dairy when there are so many to
choose from. Drink it on its own, with muesli or add to your smoothie.
Medjool dates - excellent nutrient profile, high in antioxidants, vitamins and
minerals including; potassium, magnesium, copper, manganese. Enjoy on their
own as a healthy snack, use in making raw treats or make into a date paste to
use as a delicious alternative to honey. 11
 Pan y Es e t
Almonds - high in protein, healthy fats, antioxidants, vitamins and minerals.
Perfect for snacking, add to smoothies and raw treats or milled to make almond
meal in cooking.
Cashews - Packed with vitamins, minerals and antioxidants. These include
vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc,
magnesium, iron, and selenium. Great to snack on, make cashew cheese, add to
stir fry.
Brazil nuts - great source of selenium. Eat on their own or added to raw treats
and smoothies.
Pepitas - rich in magnesium and zinc. Add to trail mix, sprinkle on top of salads,
pastas and avocado on toast for some extra crunch.
Almond butter - look out for almond butter just made from almonds which is a
healthier choice than most peanut butters that contains sugar and additives and
almonds are more nutrient dense than peanuts. Use as a spread on bread and
rice crackers, add to porridge or smoothies.
Tahini - high in calcium and protein. Drizzle over vegetables, spread on toast,
stir through salads and make sauces.
Blackstrap molasses - high in iron, vitamins and minerals. Has a very rich,
sweet flavour. Add to baking, muesli or porridge or to warmed plant based milk
for a warm nourishing drink.

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 Bre fe g

"Exclusive breastfeeding is recommended up to 6 months of age, with continued

breastfeeding along with appropriate complementary foods up to two years of
age or beyond" ("Breastfeeding", 2018).

The natural age of weaning in humans is believed to be between 4.5 and 7 years
old. Studies have shown that a child’s immune system doesn’t completely
mature until about 6 years of age. It is well established that breast milk helps
develop the immune system and augment it with maternal antibodies as long as
breast milk is produced.

Human breastmilk is species specific, providing energy and nutrients (as well as
many other beneficial substances).

Bioavailability and concentrations of many nutrients in breastmilk is higher than

infant formulas.

Breastmilk is 80% water, even on a hot day a breastfed baby does not need
13
water or any other liquids.
 Ben s of
Bre f e g
● Breastmilk protects from infections. Breastfed children have a lower incidence
and severity of infectious diseases (Hechtman, 2014).

● Some studies have suggested that breastfed children may have increased
protection against certain diseases including obesity, childhood leukaemia, type
1 diabetes, type 2 diabetes, coeliac disease and inflammatory bowel diseases
compared with those who were not breastfed (Hechtman, 2014).

● Prolonged exclusive breastfeeding has been associated with enhanced

cognitive development (Hechtman, 2014).

● A research study released in May, 2017 found that the bacteria found in
mother’s milk and areolar skin seed the infant gut and profoundly influence the
development of infant microbiome (Pannaraj et al., 2017). 14
● Breastmilk is a living tissue and changes as the needs of your child change.
Riordan & Wamback (2012) state, “Human milk is similar to unstructured living
tissue, such as blood, and is capable or transporting nutrients, affecting
biochemical systems, enhancing immunity, and destroying pathogens ”
“Breastmilk, like all other animal milks, is species-specific. It has been adapted
throughout human existence to meet nutritional and anti-infective requirements
of the human infant to ensure optimal growth, development, and survival”
(Riordan & Wamback, 2012).

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●Breastmilk continues to give your toddler MANY vitamins, minerals, enzymes,
electrolytes, antibacterial properties, antimicrobial properties, antifungal
properties etc. There are many benefits for continuing to breastfeed for as long
as possible.

●New studies show the gut-brain development continue to develop into the third
year of life and breastfeeding during this period is crucial for brain and gut
development (Clarke et al., 2014).

If you experience difficulties breastfeeding, please seek advice from an

International Board Certified Lactation Consultant (IBCLC) and/or The
Australian Breastfeeding Association.

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 In od g Sol

The World Health Organisation (WHO), the National Health and Medical
Research Council (NHMRC) and ABA all currently recommend 6 months of
exclusive breastfeeding and then the introduction of solids while breastfeeding
continues. Exclusive breastfeeding means no other food or drink
("Breastfeeding", 2018; "Confused about introducing solids?", 2018).

Australian recommendations in the current (December 2012) Australian Infant

Feeding Guidelines are to introduce solids at around 6 months of age (Infant
Feeding Guidelines: Information for health workers (2012), 2018).

Breastmilk should remain the main source of nutrition until 12 months of age
and continued breastfeeding along with appropriate complementary foods up to
two years of age or beyond.
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 Wh wa un 6 mo h ol to
in d e so s?
Babies are born with immature digestive systems. While the GI tract is still
maturing, infants are not equipped to digest anything but breastmilk. If anything
other than breastmilk is introduced it can permanently alter baby's gut health
and cause problems like necrotizing enterocolitis, diarrhoeal disease, and
allergies.

From birth until somewhere between four and six months of age babies possess
what is often referred to as an “open gut.” Large proteins from foods other than
breastmilk and disease-causing pathogens can pass through. Antibodies from
breastmilk coat the baby's digestive tract and provide immunity, reducing the
likelihood of illness and allergic reactions before gut closure occurs. Baby starts
producing these antibodies on their own at around 6 months, and gut closure
should have occurred by this time also.

Exclusive breastfeeding for 6 months (compared to 4-6 months) decreases the

risk of lower respiratory tract illnesses, otitis media, and diarrhoeal disease and
pneumonia (AAP News and Journals Gateway, 2018).

There is also the risk that a baby may receive too little breastmilk if solids are
introduced too early.

This supports the timing for exclusive breastfeeding to be around 6 months.

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 Sig of Re d e s

Guidelines with ages can only ever be approximate as babies develop at

different rates. When your baby is ready for solids, he will show signs of
readiness, which is a better guide for an individual baby.

Signs of readiness include:

● shows a great interest in what you are eating
● perhaps tries to grab your food
● have lost the tongue-thrust reflex that pushes food back out of the mouth
● and will be able to sit upright.

These tend to occur at around 6 months of age, with some a little earlier and
others a little later ("Confused about introducing solids?", 2018).
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 Sit g Up i h -
Wha Do s It Me n?
The ability to sit upright is recognised as one of the key signs of readiness for
solid foods, and especially for baby led weaning (BLW).

Readiness
The ability to sit upright is important as it's a good indicator of a child's
development. If a baby can't sit upright yet, their chewing skills and digestive
abilities may not have reached the point of readiness either. If your baby is
exposed to food before they are ready, their gut may be exposed to food too
soon and they will be more at risk of choking.

Safety
Babies need to be upright to swallow and breathe easily. If they are slumped
forwards or sideways, they can't do this. They also need to be able to control
food inside their mouth so that it doesn't slip backwards, towards their airway,
before it's ready to be swallowed. A leaning back position makes it difficult for a
baby and is dangerous.

Self-feeding
Babies need to be stable in an upright position to allow them to lean forward to
reach food, pick it up with both hands and look around without losing balance.

Upright
What does 'upright' mean? The definition of 'upright' depends on a baby's
developmental stage. For BLW they need to be able to maintain the position and
balance above their pelvis. They need to be able to hold their head and trunk
erect if they are supported around the hips. It's important that your baby can
support their head and trunk in an upright position for long enough to explore
some food – and to eat it, if their ready (Rapley, 2017).

If your baby needs a bit of support around the hips to do this, that’s fine. There’s
no need to wait until they can stay upright with no support at all, or until they can
get into a sitting position, and there’s no ‘60-second rule’ (Rapley, 2017).

A normally developing baby will be able to sit upright well enough to allow them
to handle food and eat safely by six months or soon after (Rapley, 2017). 20
 Bab Led We n
Baby led weaning has many benefits for your baby. It can also make your life
easier by feeding your baby the same meal that you are, instead of doing extra
cooking.

Benefits:
● Child develops a better relationship with food as they choose what they eat.
● They get used to the actual texture of food.
● They are able to self regulate their hunger.
● Helps to develop fine motor skills.
● Beneficial for sensory development.

When initially introducing foods to baby (after the age of 6 months), you may
need to adapt some foods so that your baby can eat it too.

In the early days here are some suggestions:

● Cut foods into a stick or finger shape to make it easier to hold.
● Avoid choking hazards, cut grapes and blueberries in half or quarters, avoid
hard raw vegetables in round slices - cut into stick or finger shape.
● Avoid giving nut butters and tahini on a spoon as its very sticky and difficult to
swallow, lightly spread it onto something.
● Avoid whole nuts and raw carrots until child is at least 3 years old. Nuts can be
ground into a fine powder and added into meals (after checking for allergies).
21
Other BLW tips:
● Children must be sitting upright and supervised whilst eating.
● You can start with veggies on their own or even start with a normal meal. As
long as your child is over 6 months old and there are no allergies in your family,
there is no need to introduce foods separately. Airlie first tried some avocado
and her second meal was tofu and vegetable red curry with quinoa.
● The same way that children need to learn to walk, they will need to learn to
eat. The first few meals and potentially the first few months they are learning
what food is, how to hold it and how to eat it. If they don’t eat much don’t be
alarmed, keep trying.
● If a child doesn’t like a food when you first offer it, it doesn’t mean they don’t
like it. Research has found that children need to be offered a food 8 to 15 times
to enhance acceptance of that food.
● Babies and toddlers have small stomachs, offer small frequent nutritious meals
and snacks.
● Include your child at the dinner table and eat with them so they can watch you
eating and learn. Some children will prefer to eat from your plate than their own.
● Help children get used to the actual taste of foods. If you are making a mash
for them to eat, there is no need to add fruit to sweeten it up. Vegetables are
naturally sweet on their own and it’s best to avoid them thinking a meal needs to
be sweet to eat it.
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Dessert
If you want to have dessert, choose one that is as healthy as possible and
preferably home made. However, desserts are not necessary. There is still a
belief that custard and puddings are important for getting calories into children,
this is left over from the days when chubbiness was a sign of healthiness. It was
also a common way of filling up children in the war years when more nutritious
foods were too expensive or not available.

There are plenty of nutritious desserts you can offer your child, see the recipes
section. Although, it’s best not to make a habit of having dessert with every meal
as it will encourage your child to develop a craving for sweet meals and may
mean they expect a dessert every time.

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 Wh s i t e pu ?
Your baby has a tongue-thrust reflex in the first six months that protects them
from swallowing anything other than liquids. When you make foods more liquid
by pureeing or mashing, you are tricking the body into letting them past. Your
baby will swallow these foods, even if they aren't ready for them.

I recommend completely avoiding baby rice cereals as they are heavily

processed and don't contain much nutrition naturally. It's best to introduce your
baby to fresh natural foods that naturally contain iron and other important
minerals.

Baby rice cereal was invented during a time when solids were introduced much
earlier, as early as 6-12 wks. Current WHO guidelines recommend introducing
foods from around 6 months ("Breastfeeding", 2018). Once a baby is
developmentally ready and can sit up, hold food and bring it to their mouth.
They can use their tongue and jaw to move it in their mouth and safely swallow
as they eat.

Feeding a baby purees and mash can easily give them too much to eat as the
chid isn't able to self regulate their intake. In doing so, this can replace the
baby's milk intake too quickly and reduce their intake of nutrients which are
beneficial from breastmilk.

Until around 12 months of age, the quantities of solid foods that a baby needs is
very small. After 12 months the suggested portion size for a meal is 1
tablespoon of food per year of age (up to 10 yrs).

You can skip the purees and liquid foods, with baby led weaning your child can
share your family meals instead.

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 Whi Fo d an Whe ?
It is now recommended that once solids are introduced, a variety of foods should
be given and the type and order do not matter ("Confused about introducing
solids?", 2018).

A lot of advice giving strict instructions of which foods to introduce and when is
advice that back dates to when solids were introduced to babies from four or
even three months of age. The immune and digestive system of a six month old
are much more mature, so unless there are allergies in the family these
restrictions are unnecessary.

Research suggests that introducing the most allergenic foods (nuts, wheat, soy)
by about 10–12 months of age is associated with a reduced risk of allergy
developing. A gap of 2–3 days between each new food should be enough, in
case there is some reaction ("Confused about introducing solids?", 2018).
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 Fir Fo d
Here is an example of finger food pieces of food that babies can hold and use
to feed themselves. These are suitable from 6 months of age, when baby is
showing signs of readiness to start solids. Cutting foods so they are slightly
bigger than a baby's hand will allow them to grip it with their fist. The size of an
adult finger is a good guide.

Children must always be supervised whilst eating.

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 Gag Ref Vs Cho g

Before you introduce solid foods it is important that you and any of your child's
carers understand the difference between the gag reflex and choking. The gag
reflex is a safety response to food travelling too far into the back of the mouth.
It’s important not to intervene, refrain from patting your child on the back or
removing the food from your child's mouth as this prevents a child from learning
how to prevent themselves from choking. Also by removing the food yourself you
may push the food further into the back of the throat and cause your child to
choke. As hard as it can be at times, sit back and watch so that you are ready to
take action if it does lead to a choking incident. Gagging is a very normal
response and part of a child learning how to eat so they can bring the food back
up to chew some more before swallowing again. I’ve seen my daughter vomit
from gagging and although it was a little scary to watch, it reassured me that she
was able to bring up food that she was having difficulty swallowing.

When a child is choking they won’t be able to make any sound and they will
quickly turn blue. That is when you will need to intervene and act quickly. I would
highly recommend attending a baby resuscitation course so that you are
prepared and know what to do if your child is choking.

There’s no need to be worried about your child choking, gagging is normal whilst
they are learning how to eat. Just avoid foods that may be a choking hazard (see
page 14) and make sure they are sitting upright. Children must always be
supervised whilst eating.
27
 Pro

You may have heard that plant foods are incomplete proteins and that you need
to eat complementary plant proteins in the same meal to obtain the full range of
amino acids.

This is incorrect and has been proven to be unnecessary!!

Research has established that you can easily get the full range of amino acids
by consuming a range of plant foods over the course of a day - so it’s important
to provide your child with a variety of foods.

The amino acids in animal products are all derived from plants - whether the
animals eat another animal that has eaten plants or directly eaten the plant
themselves. In short, amino acids are manufactured by plants so it makes little
sense to assume that people must eat animals to get them. A well balanced
plant based diet consists of a variety of a foods which differ in the relative
amounts of amino acids. So eat a wide variety of foods! (Davis & Melina, 2014)

28
 Sal
Babies only need very small amounts of salt, their kidneys are too immature to
cope with any added salt. Adding salt to a babies food is not recommended as it
can cause kidney damage, raise blood pressure and create a dependency on
salt which can lead to other health problems. Preparing your own food for your
baby or toddler can help to avoid unwanted salt. If you are buying food read the
labels and check them carefully to avoid salt which may be labeled as sodium.

Breastmilk contains the right amount of salt for a child, as does formula.
Therefore there is no need to add salt to a babies food. It will be better for their
long term health to avoid salt and so they don’t develop a taste for salt as they
get older.

The daily recommended maximum amount of salt children should eat depends
on age:
1 to 3 years: 2.5g
4 to 8 years: 3.5g
9 to 13 years: 5g
14 years and over: 5.75g (Healthdirect.gov.au, 2018)

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 Sug

Sugar consumption is a major cause of obesity and many chronic diseases such
as diabetes.

Fruit contains naturally occurring sugar but is an important part of a healthy diet,
it’s also a good source of vitamins, minerals and fibre. It is the added sugars
found in lollies, soft drinks, cakes and biscuits that should be avoided.

Foods high in added sugar quickly spike blood sugar and insulin levels, leading
to increased energy. This can affect a child’s behaviour. However, this rise in
energy levels doesn’t last long and will end in a sugar crash.

It is important that children see their parents as a role model when it comes to
avoiding sugary treats. Your health will also benefit from avoiding sugar.
Encourage your child to snack on fresh fruits and vegetables instead of cakes,
biscuits and lollies. Check the label and check for hidden sugars, many plant
based milks contain sugar or sweeteners. Choose unsweetened plant based
milks.

Swap sugar in recipes for date paste. This can be purchased or home-made
(refer to recipes).

30
 Ad i v & Pre v i s
Additives and preservatives may be used to help maintain the life and freshness
of a product or to improve the taste, texture or appearance.

Additives and preservatives also cause a wide range of symptoms, including

irritability, headaches, insomnia, anger and aggression, poor concentration, gut
problems, skin problems and behaviour issues are a common symptom for
children.

It’s important to read the labels to check if there are any additives and
preservatives. Some are worse than others, you can look up the name of the
additive or preservative to find out the common symptoms.

If possible it’s best to avoid foods that contain them all together.

31
 Pro s Fo d
Ideally it is best to prepare your own food from whole plant foods, then you know
exactly what they contain and avoid any hidden nasties. However, I understand
as a busy parent you may not have this option all the time.

When buying food make sure you read the label, as they are usually hidden with
added sodium, sugar, fat, additives and preservatives. Look for foods that only
contain a few ingredients and make sure that you recognise the ingredients
listed. Manufacturing companies have become clever in disguising the
ingredients that they know we would prefer to avoid. Avoid any foods that
contain ingredients that are hard to pronounce.

When possible prepare foods yourself, some foods like hummus (see recipe on
page 57) take very little effort. Pre-preparing and batch cooking meals and
freezing meals for the future can save you time and money.
32
 Whe & Glu
All foods made with wheat contain gluten (for example, bread, pasta, cakes).
Some people who can’t eat gluten can’t eat food containing oats, barley or rye
either. Oats don’t contain gluten, however may risk contamination during
processing. If you or your child is able to eat oats without any problems than
there is no reason to exclude them from your diet. Oats are very nutritious and
have many health benefits.

Gluten can cause problems for many people, and the problems may not present
initially, they can manifest over the years and cause a range of symptoms. Our
ancestors didn’t experience the issues with gluten that we are seeing today.
Wheat has been genetically modified to provide a stronger crop, our gut health
has reduced with more antibiotics, reduced breastfeeding, processed food,
chronic stressors and environmental toxins and at the same time there has been
an increase in gluten intolerance, autoimmune disease, celiac disease, type 2
diabetes and obesity.
33
By following a whole foods plant based diet, I find it easy to avoid gluten. Rather
than choosing gluten free flour or processed gluten free foods (which usually
have more preservatives and additives). I try to avoid processed foods
altogether or choose naturally gluten free flours like rice flour, buckwheat flour
and oat flour. Another option is to choose grains like spelt, sprouted wheat and
ancient grains which although they still contain gluten they are easier to digest
and often better tolerated.

There is a good range of gluten free breads, pastas and other products. You
can also make your own flours at home by milling oats or buckwheat/buckinis.

If there is no gluten free option available and there is no alternative, Airlie and I
will eat gluten on the odd occasion. As long as you or your child can tolerate
gluten there is no need to be scared of it. Gluten is not a problem for everyone
and there are many health benefits to eating grains. Keep in mind that some
research suggests that wheat should be avoided until after the age of one. If
your child is breastfed this will help with the digestion of wheat.

34
 Fo d fo Bab

Iron and zinc are two minerals needed from solids from about 6 months onwards
but this varies between babies. Because we don’t know which babies are in most
need, we usually aim to start giving all babies solids containing these minerals
from this age ("Breastfeeding", 2018).

Long chain polyunsaturated fatty acids DHA and ARA are particularly important
for infants and young children. They are critical for neurological and visual
development.

Protein is required for growth, development, illness and repair.

A breastfed baby can obtain B12 and Iodine from breastmilk, it is important that
the mother is obtaining enough of these nutrients (Davis & Melina, 2014).
35
 Fo d fo Tod r
● Nutritional requirements remain relatively high as growth rates and
development rates peak in the first year of life.

● Fat requirements are estimated to be around 50% of energy intake and there
is a higher need for saturated fat than required later in life (Hechtman, 2014).

● Protein requirements remain high, Include complete and combined proteins in

diet to ensure an adequate supply of all essential amino acids (Hechtman,
2014).

● Nutrient rich carbohydrate sources are important to ensure the nutrients

required for the digestion of food are present (Hechtman, 2014).

● Fibre aids in a healthy bowel transit time and provides a food source for the
microflora of the intestinal tract (Hechtman, 2014).

● Iron, iodine and zinc are the most commonly studied micronutrients in toddler
nutrition. All three are essential for neuronal development, and deficiencies in
any of them has implications throughout life (Hechtman, 2014).
36
 Key Nut t
Iron
Eat: spirulina powder, tofu, blackstrap mollasses, peas, legumes, quinoa,
edamame beans, tempeh, mushrooms.
Tip: consume vitamin C in the same meal and avoid calcium, caffeine and
tannins (contained in teas) in the same meal for 2hrs before and after (if
possible) to increase absorption.

RDI: 0 - 6 months: 0.2mg/day

7 mths - 1 year: 11mg/day
1 - 3 years: 9mg/day ("Nutrient Reference Values for Australia and New Zealand
Including Recommended Dietary Intakes | NHMRC", 2019)

Calcium
Eat: fortified tofu (look for 511 in ingredients), tempeh, edamame beans, beans,
almonds/almond butter, sesame seeds, tahini, bok choy, kale, parsley, broccoli,
nori seaweed, blackstrap molasses, hemp seeds, figs, fortified plant milks (e.g.
Vitasoy Unsweeetened Protein Plus - 1 cup = 300mg).
NB: some calcium rich foods such as spinach and silverbeet contain calcium
binders and actually provide very little calcium to the body.

RDI: 0 - 6 months: 210mg/day

7 mths - 1 year: 270mg/day
1 - 3 years: 500mg/day ("Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes | NHMRC", 2019) 37
 Key Nut t
Protein
Protein is required for growth, development, illness and repair.
Eat: spirulina, tofu, hemp seeds, nuts, seeds, nut butters, legumes, tempeh.

RDI: 0 - 6 months: 10g/day

7 mths - 1 year: 14g/day
1 - 3 years: 14g/day ("Nutrient Reference Values for Australia and New Zealand
Including Recommended Dietary Intakes | NHMRC", 2019)

Essential fatty acids

Long chain polyunsaturated fatty acids DHA and ARA are particularly important
for infants and young children. They are critical for neurological and visual
development.
Eat: hemp seeds, chia seeds, flaxseeds/linseeds.

AI: 0 - 6 months: 0.5g/day

7 mths - 1 year: 0.5g/day
1 - 3 years: 40mg/day ("Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes | NHMRC", 2019)

May be obtained through breastmilk (ensure mother is supplementing) otherwise

supplementation is recommended.
38
 Key Nut t
Iodine
Essential trace element used by every cell in the body. Required for
neurological development.
Eat: sea vegetables - sprirulina, kelp, seaweed, dulse flakes.

AI: 0 - 6 months: 90μg/day

AI 7 mths - 1 year: 110μg/day
RDI 1 - 3 years: 90μg/day ("Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes | NHMRC", 2019)

May be obtained through breastmilk (ensure mother is supplementing) otherwise

supplementation is recommended.

Vitamin D
Sunlight exposure may be sufficient.
Get: infants need to be exposed for 2 hours a week if just their face is exposed
or 30 minutes a week with just a nappy on (Specker et al 1985). Some nappy
free time in the sun helps prevent nappy rash too. In winter 2-3 hrs a week is
needed.

AI: 5 μg/day
UL: 0 - 12 months: 25 μg/day
1 - 3 years: 80 μg/day ("Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes | NHMRC", 2019)
39
 Key Nut t
Vitamin B12
Eat: fortified nutritional yeast, fortified milks, fortified tofu.
RDI: 1 - 3 years: 0.9 μg/day ("Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes | NHMRC", 2019)

May be obtained through breastmilk (if mothers B12 levels are sufficient and has
been supplementing through pregnancy and lactation) otherwise
supplementation is recommended.

Zinc
Eat: pepitas, tofu, pinto beans, peanut butter, potatoes, broccoli.
AI: 0 - 6 months: 2.0 mg/day
RDI: 7 mths - 1 year: 3 mg/day
1 - 3 years: 3 mg/day ("Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes | NHMRC", 2019)

40
 Es e t Nut t

Omega-3 fatty acids

- Breastmilk (ensuring the mother has adequate levels through diet and/or
supplements).
- Chia seeds (ground) - 2 tsps.
- Flax seeds (ground) - 2 tsps.
- Hemp seeds - 2 Tbsps.
- DHA supplement may be beneficial (Davis & Melina, 2014).

Vitamin B12
- Breastmilk (ensuring the mother has adequate levels through
supplementation).
- B12 supplement from 12 months of age.

Vitamin D
- Sunlight exposure of 5-10 minutes a day on face and forearms, without
sunscreen. In winter 2-3 hrs a week is needed.

Iodine
- Breastmilk (ensuring the mother has adequate levels through
supplementation).
- Iodine supplement from 12 months of age.
41
 Da l Che l fo 1-3 ye ol
Milks: Total 600 - 700 ml
Five servings of breast milk, full-fat fortified soy milk, or a combination of these.

Grains: 4 or more toddler-sized servings

1 toddler-sized serving =
1/4 - 1/2 cup (60-120 ml) cooked cereal, grain, or cooked pasta
1/2 - 1 cup (125-250 ml) ready-to-eat cereal
1/2 - 1 slice of bread

Vegetables: 2 or more toddler-sized servings

1 toddler sized serving =
1/4 -1/2 cup (60-120 ml) cooked vegetables
1/3 cup (85 ml) vegetable juice
1/2 - 1 cup (125-250 ml) salad or other raw vegetable pieces

Fruits: 2 or more toddler-sized servings

1 toddler-sized serving =
1/2 medium piece of fresh fruit
1/4 - 1/2 cup (60-120 ml) cooked fruit
1/2 cup (120 ml) fruit juice (limit to 1/2 cup total per day)

Legumes, nuts, and other protein-rich foods:

2 or more toddler-sized servings
(vegan children should include at least 1 serve per day of nuts or seeds or 1 full-fat soy product)
1 toddler-sized serving =
1/4 - 1/2 cup (60-120ml) cooked beans, peas, or lentils
60 g tofu or tempeh
15 to 30 g meat substitute
30 ml soy yoghurt
1 to 2 Tbsps (15 to 30 ml) nuts, seeds, or nut or seed butter

Fats: 1 or more toddler sized servings

30g avocado
25ml coconut milk
10ml coconut cream
1 Tbsp (15 ml) nuts, seeds, or nut or seed butter

Omega-3 fatty acids Supplements to consider:

2 tsps chia seeds/flax seeds (ground), or 2 Tbsps hemp seeds Vitamin B12
Iodine
Iodine DHA
Sea vegetables - sprirulina, kelp, seaweed, dulse flakes
Laminate and put it on your fridge to check
Vitamin D off daily. Download at:
Sunlight exposure of 5-10 minutes a day on face and forearms, www.megangarner.com.au/s/checklist.png
without sunscreen. 42
 Nut t Bo s s
Foods to include:
Tahini - calcium.
Nutritional yeast - B vitamins, protein.
Dulse flakes - iodine.
Blackstrap molasses - iron, calcium, minerals.
Spirulina (organic)- iron, protein.
Hemp seeds - protein, essential fatty acids.
Turmeric - anti-inflammatory.
Nuts & seeds - minerals.
Chia seeds - calcium, protein, essential fatty acids
Sauerkraut/Kim chi - probiotics.
Flax seeds - essential fatty acids.
Figs - calcium.

Include in salads:
nutritional yeast
dulse flakes
hemp seeds
nuts & seeds eg. pepitas, sesame seeds, sunflower seeds, etc
sauerkraut/Kim chi
apple cider vinegar
tahini

Include in meals:
nutritional yeast
dulse flakes
hemp seeds
tahini

Include in smoothies:
oats
white beans
nuts & seeds
hemp seeds
spirulina
chia seeds
flax seeds
turmeric 43
 Sho I Be Con n if My Chi
Pre s Bre m to Fo d??
Many parents find that a child that is breastfed may not be very interested in
food for sometime. There is no need to be too concerned as breastmilk is very
nutritious and contains many vitamins and minerals as well as having many
other health benefits for mother and child.

I recommend offering nutritious foods to your child frequently so they have the
best opportunity to consume the food they need. As a childs needs for zinc and
iron outgrow the supply from breastmilk around 6 months of age, it is important
to ensure foods that are introduced (from 6 months) are high in these important
minerals.

Depending on the amount of food introduced to a child, breastmilk typically

provides a 6 to 8 month old with about 80% of caloric requirements, from 9
months to 1 year old about half the calories and from 1 to 2 years about one-
third of calories. As you can see breastmilk is still an important part of a childs
nutrition. From 12 months of age offer food before breastmilk to prevent your
child filling up on breastmilk and not having an appetite for food.

44
 Pla Bas Mil

Plant based milks can be introduced with solids from 6 months of age.
However, plant milks can not be used as a substitute for breastmilk or formula
during the first 12 months as they do not contain the nutrients required during
this important stage of growth.

When choosing a plant based milk I recommend that you look at the ingredients.
Try to avoid any preservatives and additives as well as added sweeteners, many
are sweetened with some form of sugar or syrup.

Soy milk does have a higher nutrient profile which is why I use and recommend
soy milk. There have been NO studies which have shown that whole soybeans
have any negative impact on our health. It’s when it comes to the isolated soy
protein that there are health concerns. So just keep an eye on the label. You will
see isolated soy protein labelled, so just avoid that.

I also suggest milk fortified with calcium.

I like Vitasoy, unsweetened protein plus because it’s not sweetened, there's no
additives and preservatives and it’s made from whole organic soy beans.

45
 Sup m s
I believe in using food as medicine and obtaining our nutritional requirements
through our food as much as possible.

Unfortunately, there are some nutrients that we can no longer rely on food to
obtain enough of due to the depletion in our soil quality and other changes in
the production of our foods that have caused nutrient loses.

Vitamin B12
To ensure adequate vitamin B12 status in their infants, and prevent severe
outcomes including cognitive impairment or even coma in the infant, vegan
mothers should supplement their diets with vitamin B12 at the RDI level
throughout pregnancy and lactation on the basis of evidence that stores in
infants of vegan mothers at birth are low and the milk may supply only very
small amounts (Specker et al 1990).
If the mother is not supplemented in pregnancy and lactation and the child is
breast fed, then the infant will need supplements from birth. ("Vitamin B12 |
Nutrient Reference Values", 2019)
After a baby has moved to solid foods, they should receive a vitamin B12
supplement.
Vegan children will need supplementation. ("Vitamin B12 | Nutrient
Reference Values", 2019)

46
 Sup m s
Vitamin D
Maternal vitamin D status in pregnancy affects the status of an infant for the
first few months of life. If maternal vitamin D status is good during the last
stages of pregnancy the newborn child should have adequate vitamin D
status for some time after birth in the absence of significant input from the
diet.
Human milk has very little vitamin D, so infants not exposed to sunlight are
unlikely to obtain adequate vitamin D from mother's milk beyond early
infancy (Nakao 1988, Specker et al 1985).
Estimates from the Midwest in the US suggest that to get sufficient vitamin
D from sunlight alone, infants need to be exposed for 2 hours a week if just
their face is exposed or 30 minutes a week with just a nappy on (Specker et
al 1985).
With habitual small doses of sunshine, breast or formula-fed infants do not
require supplemental vitamin D. However, the infants of dark-skinned and/or
veiled women may be at higher risk of developing rickets (Grover & Morley
2001). Their mothers often have marginal or frank vitamin D deficiency
resulting in low status at birth. The vitamin D status of the infants is further
compromised by restricted exposure to sunlight, and reduced ability to
synthesise 25(OH)D due to skin pigmentation. ("Vitamin D | Nutrient
Reference Values", 2019)

47
 Sup m s
Omega-3 Fatty Acids
Babies who are exclusively breastfed may be able to obtain sufficient
omega-3 fatty acids through breastmilk as long as the mother has adequate
levels. It's advisable for a breastfeeding mother to supplement with an algae
source of DHA. (Becoming Vegan, 2014)
After a baby has moved to solid foods, it may be beneficial to include a DHA
supplement.

Iodine
Babies who are exclusively breastfed may be able to obtain sufficient iodine
through breastmilk as long as the mother has adequate levels. It's advisable
for a breastfeeding mother to supplement with iodine.
After a baby has moved to solid foods, it's advisable to include an iodine
supplement.

Other supplements may need to be considered based on each child's

requirements including calcium, iron, and zinc.

It is recommended to seek advice from a qualified health professional before

taking supplements to obtain the correct dosage for you or your child based
on individual circumstances.
48
 Wh Am I Pla Bas ?
I have been plant based since 2014 and am raising my daughter plant based.

Here are some of the reasons why:

Health - research has linked vegan diets with lower blood pressure and
cholesterol, and lower rates of heart disease, type 2 diabetes and some types of
cancer.

Animals - more than 150 billion animals are slaughtered unnecessarily every
year, that's a lot!

Environment - going plant based is one of the best ways you can reduce your
carbon footprint. Producing meat and other animal products is a heavy burden
on the environment. From the land, food and water required to feed the animals,
transport and other processes involved from farm to fork.

49
Th i n Pla Bas Kid
Lukas
1 year old
Plant based since birth
"It was a no brainer when i became pregnant to continue
eating plant based and to raise Lukas the same - he is a big
happy healthy boy!" Shay, Lukas's mother.

Poppy
1 year old
Plant based since birth
"I’ve been vegan for just over 3 years myself! I initially went
vegan for ethical reasons, and then educated myself on all the
amazing health benefits of a plant based diet. Poppy couldn’t
love food more! She hoovers everything down! She is
seriously healthier and less picky than her two cousins who
are just older than her (I hope I’m not jinxing myself)!” Allicia,
Poppy’s mother.

Faith
10 years old
Plant based since birth
“I am vegan for the animals and for my health." "I have
never gone without, and have always been able to eat
things similar to what non-vegans eat; the only difference is
that they don’t come from an animal." Faith.

Jarieus
23 years old
Plant based since birth
"I’m a vegan because it’s the only way we can be fair to
animals." "I also believe in living a healthy life through
eating plants and taking care of the environment by not
supporting animal agriculture." Jarieus. 50
 Fo d to Avo
dairy - milk, cheese, cream
eggs
meat
fish
honey
fish sauce
oyster sauce
worcestershire sauce

Fo d Swa
Use the following substitutes:
Egg - 1 Tbsp ground flaxseeds and 3-4 Tbsps water OR 1 Tbsp chia seeds
and 1/3 C water OR 1/2 banana mashed OR applesauce.
Milk - soy milk, almond milk, coconut milk, rice milk, oat milk, macadamia
milk, hemp milk OR any other plant based milk you find.
Cheese - vegan cheese found in most supermarkets.
Butter - Nuttelex, coconut spread.
Yoghurt - soy yoghurt, coconut yoghurt.
Meat - tofu, tempeh, vegan meats found in most frozen section in
supermarkets.
Honey - date paste, maple syrup, rice malt syrup, agave.
51
 Hun y For Mor In o m o
Doc ta
Forks Over Knives
What the Health
Food Choices
Eating You Alive
Earthlings
Cowspiracy
Dominion
Ghosts In Our Machine
Lucent
Vegan: 2015
The Garme Changers

Nut on In o m o
www.nutritionfacts.org
www.vegan.com
www.drmcdougall.com/health/education/
www.pcrm.org/health

52
 Res h to Sup t Cho ga
Pla Bas Di t

According to the 2010 WHO Global Status Report on Noncommunicable

Diseases, the four primary causes of chronic diseases (63% of global deaths)
are an unhealthy diet, physical inactivity, tobacco use, and alcohol consumption
(WHO, 2018).

Large studies in England and Germany showed that people who avoid meat
were about 40 percent less likely to develop cancer compared to meat eaters
(Thorogood et al, 1994; Chang-Claude et al, 1992; Chang-Claude et al, 1993).

The World Health Organization has classified processed meats – including ham,
salami, bacon and frankfurts – as a Group 1 carcinogen which means that there
is strong evidence that processed meats cause cancer. Red meat, such as beef,
lamb and pork has been classified as a ‘probable’ cause of cancer (International
Agency for Research on Cancer - World Health Organisation, 2015).

Clinical research shows that dairy products have little or no benefit for bones. A
2005 review published in Pediatrics showed that milk consumption does not
improve bone integrity in children (Lanou, 2005).
53
 Rec

I'm excited to share some of my daughter, Airlie's favourite recipes with you.

I hope you enjoy them as much as we do.

Each recipe makes enough to share with your child.

I like to keep some snacks in the freezer so I can grab something quickly when
we are on the go or for a quick breakfast. I find that putting food in an airtight
container and covering food with a layer of baking paper makes the food keep
well in the freezer.

When introducing new foods to your child keep in mind that studies have found
that new foods may need to be introduced 8-15 times until children will accept il.
So it's always a good idea to serve a new food with something you know they
like. Then if they won't eat it, there is still something on their plate they can eat.

54
 Lis of Rec

Extras
Ground Nut and Seed Mix - page 57
Date Paste - page 58
Beans - page 59

Drinks
Spirulina Juice - page 60
Green Banana Smoothie - page 61
Green Smoothie - page 62
Acai Smoothie - page 63
Choc Banana Berry Smoothie - page 64
Chocolate Thickshake - page 65
Medicinal Mushroom Latte - page 66
Turmeric Latte Powder - page 67

Snacks
Quick Snacks - page 68 & 69
Baked Oatmeal Cups - page 70
Spirulina and Pea Fritters - page 71
Crustless Quiches - page 72
4 Ingredient Cookies - page 73
Hummus - page 74
Sushi - page 75
Zucchini, Carrot and Kale Slice - page 76
Herbal Gummies - page 77

55
 Lis of Rec
Breakfast
Overnight Oats - page 78
Apple Pie Oats - page 79
Healthy Pancakes - page 80

Meals
Super Charged Avo Mash - page 81
Veggie Balls - page 82
Mashed Potato with Peas and Corn - page 83
Fettuccine Carbonara - page 84
Tempeh Stir-fry - page 85
Lentil Spaghetti Bolognese- page 86
Peanut Satay with Tofu and Veggies - page 87
Healthy Hot Chips - page 88
Pumpkin Soup - page 89
Mac N Cheese - page 90
Red Pepper Pasta - page 91

Dessert
Chia Pudding - page 92
Choc Hummus - page 93
Choc Peanut Chia Pudding - page 94
Nice Cream - page 95

56
 Gro Nut an Se d Mix

1 Tbsp hemp seeds

1 Tbsp chia seeds
1 Tbsp pepitas
1 Tbsp flaxseeds
1 Tbsp sunflower seeds
1 Tbsp sesame seeds
1 Tbsp almonds
1 Tbsp brazil nuts

1. Add all ingredients into blender or food processor.

2. Blitz until a fine powder.
3. Store in an airtight container in the fridge.
3. Add 1-2 Tbsp's to meals.
N.B you can use any nuts or seeds that you have available.

Important: before introducing this to your child's meals, make sure you have
introduced each nut individually on multiple occasions to check for allergies. 57
 Dat Pas

2 cups medjool dates

1 1/2 cups warm water

1. Soak dates in warm water for at least 30 minutes.

2. Remove the dates from water and reserve water.
3. Blend the dates in blender/food processor/Thermomix.
4. Add a few tablespoons of reserved date water and continue to blend until the
date paste is smooth and creamy.
a
as
5. Store in airtight container in fridge or freezer.
e d
e us er
n b th s
c a o
s t e f o r c i pe
e pa tute n re
t i i
Da ubst ners
s t e
e e
sw It's a healthier option.
58
 Be n

2 cups (500g) beans/chickpeas

8 cups (2 litres) water

1. Rinse beans well in colander.

2. Add beans into a large pot with 4 cups of water for every 1 cup of beans.
3. Bring the water just to the boil. Turn off the heat and put on lid. Allow to sit
overnight or at least 8 hours.
4. Rinse the beans in a colander and then pour back into the pot. Cover the
beans with water, swish around with your hands and then remove water.
Repeat this process two more times to completely rinse.
5. Repeat steps 2-4 for a second soak. The second soak is optional but
highly recommended to remove as much of the enzymes that cause gas as
possible.
6. Place soaked beans in a slow cooker or large pot, add water so it covers
at least 2 inches over beans.
7. Cook the beans in the slow cooker on low for 6 hours or on high for 3-4
hours, or in a pot bringing to a very low simmer and cooking for 45 mins to 2
hours depending on how well cooked you like.
8. Once the beans are done rinse and drain and measure into 2 cup portions
to use immediately or freeze. This recipe makes 3 x 2 cup portions.
59
 Spi na Ju c

1 tsp spirulina
100ml orange juice

1. Combine ingredients into a shaker bottle or childs juice bottle and shake well.
This makes sure the spirulina mixes in well.

60
 Gre Ban Smo e

1 Tbsp ground nut and seed mix

1 Tbsp hemp seeds
1 banana
300ml soy milk
1 handful kale
1 tsp spirulina

1. Add all ingredients to blender and blitz until well combined.

61
 Gre Smo e

1 cup of fresh orange juice

1 mango
1 Tbsp ground nut and seed mix
1 Tbsp hemp seeds
1 handful of greens (kale, baby spinach, etc)
1 tsp greens powder (spirulina, barley grass)
1 cucumber or raw zucchini

1. Add all ingredients to blender and blitz until well combined.

62
 Aca Smo e

1 beetroot raw or cooked

½ cup blueberries
2 frozen bananas
2 Tbsp hemp seeds
1 Tbsp ground nut and seed mix
400 ml coconut milk
1 Tbsp acai powder

1. Add all ingredients to blender and blitz until well combined.

63
 Cho Ban Ber Smo e

2 bananas
1 Tbsp cacao powder
1 Tbsp maca powder
1 tsp Ultana Phytoplankton (optional, you could substitute with 1/2 tsp spirulina
powder)
1 Tbsp hemp seeds
2 Tbsp ground nut and seed mix
1/2 cup frozen blueberries
2 medjool dates, seeds removed
90g cooked cauliflower
400ml Vitasoy Unsweetened Protein Plus Soy Milk

1. Add all ingredients to blender and blitz until well combined.

64
 Cho te Thi s

1 frozen banana
½ avocado
400ml Vitasoy Unsweetened Protein Plus Soy Milk
1 Tbsp cacao powder
1 tsp maca powder
1 tsp Masons mushroom powder (optional)
1 Tbsp hemp seeds
1 Tbsp ground nut and seed mix
1 tsp Ultana Phytoplankton (optional, you could substitute with 1/2 tsp spirulina
powder)
2 medjool dates, seeds removed

1. Add all ingredients to blender and blitz until well combined. 65

 Med al Mus m Lat

1 tsp reishi powder

1 tsp maca powder
1 tsp cacao powder
250ml soy milk

1. Heat soy milk in a saucepan on the stovetop for 3 minutes.

2. Pour into a blender and add remaining ingredients and blitz for 1 minute.
3. Enjoy! If you have a Thermomix you can use that instead of a saucepan and
blender.

66
 Tur c Lat Pow

Makes 12 serves.
6 tsp turmeric powder
3 tsp cinnamon
1.5 tsp ginger powder
12 cracks black pepper

1. Combine all ingredients in a jar and shake well.

To make latte:
1. Add 1 tsp with 1 cup of hot soy milk and stir well.

Thermomix instructions:
1. 1 cup of soy milk 3 mins/90 deg/speed 1
2. Add 1 tsp turmeric latte powder 30 sec/heat off/ speed 4
3. To increase the absorption serve with nuts or seeds like bliss balls or raw
dessert.
67
 Qu c Sna s

Nut butter (almond, peanut, almond, Apple slices dipped in tahini or

brazil and cashew, tahini or avocado) nut butter.
spread on rice cakes, corn thins or
multigrain sourdough and topped
with hemp seeds.

Vegetable sticks (cucumber, Avocado sprinkled with hemp seeds,

zucchini, steamed carrot or dulse flakes and nutritional yeast.
capsicum) dipped in hummus.

68
 Qu c Sna s
Peas or edamame beans sprinkled
with hemp seeds, dulse flakes and
nutritional yeast.
Coconut yoghurt with fruit, sprinkled
with hemp seeds.
Banana rounds dipped in nut butter
or tahini.
Corn on the cob or canned corn with
no sodium added, sprinkled with
hemp seeds, dulse flakes and
nutritional yeast.
69
 Bak Oat Cup

3 bananas, mashed
3 cups (255g) rolled oats
1 flax egg, 1 Tbsp ground flaxseed with 2 Tbsp water and let sit for 5 mins
260 mls vitasoy unsweetened protein plus soy milk
225g frozen blueberries
1 tsp cinnamon
1 Tbsp hemp seeds
1 Tbsp ground nut and seed mix
1 Tbsp blackstrap molasses
Coconut or olive oil for greasing muffin tray

1. Preheat oven to 180 degrees.

2. Combine mashed bananas and oats.
3. Add milk, flax egg, cinnamon, hemp seeds, ground nut and seed mix,
blackstrap molasses and stir until fully combined.
4. Add berries and stir until evenly distributed through the mixture.
5. Grease muffin tray and pour mixture into tray.
6. Bake for 15-20mins or until cooked through. 70
 Spi na an Pe Fri r

1 cup frozen peas

1 carrot, grated
1/2 cup gluten free flour (oat, rice, chickpea etc)
1/2 cup plant milk
1/4 salt reduced vegetable stock cube
1/4 tsp cumin powder
1/4 tsp turmeric
1 tsp spirulina powder
1 Tbsp ground nut and seed mix
1 Tbsp boiling water

1. Mix stock cube in boiling water.

2. Add to a mixing bowl with remaining ingredients and stir to combine.
3. Heat a non-stick fry pan.
4. Using a dinner spoon, place one spoon of mixture per fritter into pan. Avoid
overcrowding the pan.
5. Cook for 2-3 mins each side or until golden brown.
6. Turn and cook on other side until golden. 71
 Cru l Qu c

1 clove garlic
1/2 cup red capsicum (or any other veggies you like)
1 zucchini, chopped
1 Tbsp parsley
1 pack Firm Tofu
1/4 cup unsweetened soymilk
2 Tbsp nutritional yeast
1 Tbsp cornstarch
1 tsp tahini
1 tsp dulse flakes
1/4 tsp onion powder
1/4 tsp turmeric
1 Tbsp ground nut and seed mix

1. Preheat the oven to 180 degrees.

2. Heat a non-stick frypan and sauté the garlic, red capsicum and mushrooms
over medium heat for 2-3 mins.
3. Stir in the parsley, remove from the heat, and set aside.
4. Place all remaining ingredients into a food processor or blender. Process until
completely smooth and silky.
5. Add the tofu mixture to the vegetables and stir to combine.
6. Spoon equally into 12 muffin cup tray silicone or metal, metal may need a light
coat of oil.
7. Put the muffin pan into the oven and bake until the tops are golden and a
skewer inserted into the middle of a quiche comes out clean, around 25-35
minutes depending on your oven and muffin cups (silicone will take longer than
metal, so if you’re using a metal pan, check it at 20 minutes).
8. Remove from the oven and allow them to cool for about 10 minutes. Enjoy!

72
 4 In ed Co k e

2 cups oats
2 bananas
2 Tbsp blackstrap molasses
2 Tbsp hemp seeds

1. Combine all ingredients in a bowl or Thermomix Speed 4 reverse.

2. Spoon ingredients into round flat biscuits on baking paper lined baking tray.
3. Preheat oven to 180 degrees and bake for 15 mins or until golden brown.

73
 Hum

425g can chickpeas, drained and rinsed well

1-2 cloves garlic
1 tablespoon tahini
2 tablespoons fresh lemon juice
3 tablespoons water
1 tsp apple cider vinegar
1/4 tsp cumin
1/8 tsp paprika

1. Add all ingredients into blender or food processor.

2. Slowly increase the speed and blend until smooth.

74
 Sus

Nori sheets
Cooked and cooled quinoa, brown rice or cauliflower rice
Avocado
Vegetables of choice (cucumber, zucchini, steamed carrot, capsicum)
Bamboo rolling mat (you can roll them without, if you don't have one)

1. Place nori sheet down on a bamboo rolling mat, shiny side down.
2. Spread cooled quinoa or rice evenly over the nori, leave about 2cm at the far
end of the sheet free.
3. Place the fillings on top.
4. Roll the sheet tightly. Just before reaching the end of the sheet, wet the
exposed strip with a little water. Apply gentle pressure to join the edges of the
nori.
5. You can use a wet sharp knife to slice to desired width, or you may prefer to
leave whole or just cut in half so your child can eat it like a wrap.

75
 Zuc n , Car an Kal Sli

1 onion, diced
1 garlic clove, crushed
2 zucchinis, grated
2 carrots, grated
1 cup kale, chopped
1 tsp curry powder
350g extra firm tofu
200ml soy milk
1 Tbsp nutritional yeast
1 Tbsp hemp seeds
1 Tbsp ground nut and seed mix
1 tsp dulse flakes
2 Tbsp gluten free flour
2 tsp dijon mustard

1. Preheat oven to 180 degrees Celsius.

2. In a fry pan on medium to high heat, add a splash of water and onion and
saute until transparent.
3. Wrap the grated zucchini in a cloth and squeeze hard to discard the excess
liquid.
4. Add in the garlic, kale and grated zucchini and carrot, saute until the zucchini
has softened.
5. Remove from the heat and set aside.
6. In a food processor, add the curry powder, salt, pepper, tofu, soy milk,
nutritional yeast, flour and mustard and blend until smooth.
7. Combine the creamy mixture from the processor and the zucchini mixture and
pour into a tin lined with baking paper.Bake for 50 minutes to 1 hour until lightly
browned on top and a skewer comes out clean.
8. Allow to cool and put in the fridge until needed.

76
 Her Gum
250 ml (1 cup) of no added sugar juice, pulp free (I prefer cold pressed)
1 Tbsp agar agar powder
20 ml of herbal tincture (if using alcohol based herbal tincture add 10 ml of
boiling water to remove alcohol)
60 ml (1/4 cup) cold water

1. In a small pan (or Thermomix) bring the juice to a simmer.

2. Place the agar agar into a 1/4 cup of cold water and stir until dissolved.
3. Stir the agar agar mix into the juice.
4. Bring to a simmer whilst continually stirring and remove from heat.
5. Pour the herbal tincture into the mixture and mix well.
6. Pour the liquid into moulds, ice cube tray or tupperware lined with baking
paper.
7. Leave at room temperature for 20 minutes to set. Then put in the refrigerator
and let sit for another 20 minutes.
8. Store in fridge, will last most of the day in a lunch box without melting. Last
for around 7 days.

77
 Ove g Oat

½ cup rolled oats

1 cup unsweetened vitasoy protein plus
1/4 cup blueberries
1 tsp cinnamon
1 Tbsp ground nut and seed mix
1 Tbsp chia seeds

1. In a jar or small bowl add all ingredients and mix well.

2. Leave in refrigerator overnight.
3. In the morning remove from fridge and enjoy.

78
 Ap e Pi Ove g Oat

½ cup rolled oats

½ cup soy milk
1 apple, grated
1 tsp cinnamon
1 Tbsp hemp seeds
1 Tbsp ground nut and seed mix

1. In a jar or small bowl add all ingredients and mix well.

2. Put into refrigerator overnight.
3. In the morning remove from fridge and enjoy.
79
 He l y Pan s
1 banana
1 cup (60g) oats
1 tsp cinnamon
1 Tbsp ground nut and seed mix
1 Tbsp hemp seeds
3/4 cup (175 ml) plant milk or water
1/4 cup blueberries, fresh or frozen

1. Add oats into blender and blitz (Thermomix speed 9) into a flour.
2. Add banana, cinnamon, nut and seed mix and plant milk or water into blender.
3. Blitz (thermomix speed 5) until smooth.
3. Heat a non-stick fry pan.
4. Using a dinner spoon, place one spoon of mixture per pancake into the pan.
5. Top pancakes with a few blueberries.
5. Cook on one side until bubbles appear and golden brown.
6. Turn and cook on other side until golden.

80
 Sup Cha d Avo Mas

1/2 avocado, mashed

1 Tbsp miso paste
1 Tbsp nutritional yeast
1 Tbsp dulse flakes
1 Tbsp hemp seeds
1 Tbsp ground nut and seed mix
1/4 lemon, juiced
rice cakes or spelt bread

1. Combine all ingredients in a bowl.

2. Serve on top of rice cakes or spelt bread.

81
 Veg Bal

1 sweet potato, peeled and diced

425g can kidney beans, drained of liquids and rinsed
1 carrot, peeled and diced
1 zuchinni, peeled and diced
1 Tbsp nutritional yeast
1/4 - 1 Tbsp dulse flakes
1/4 cup ground nut and seed mix

1. Steam vegetables.
2. Add vegetables into a food procesor and blitz until smooth.
3. Combine vegetables, kidney beans, nutritional yeast and dulse flakes into a
bowl and mix through.
4. Roll mix into small balls and coat with ground nut and seed mix.
5. Put into a preheated oven at 180 degrees and bake until golden, around 15
mins.

82
Mas Pot wi Pe s an Cor

500g potatoes, diced (if using organic potatoes I prefer to leave the skin on for
extra nutrition)
1 tsp dulse flakes
1/3 cup nutritional yeast
1 Tbsp hemp seeds
1 Tbsp ground nut and seed mix
130ml soy milk
1/2 cup frozen peas
1/2 cup frozen corn
Boiling water

1. Steam potatoes for around 20 mins, until soft.

2. Put frozen peas and corn into a mug or small bowl and cover with boiling
water, leave for 3 minutes and then drain.
3. Add dulse flakes, nutritional yeast, hemp seeds, ground nut and seed mix and
soy milk to potatoes and mash until smooth and creamy.
4. Stir through peas and corn. 83
 Fet c e Car ra

2 cups cauliflower
2 cloves garlic
350g gluten free fettucine
½ cup low sodium vegetable stock
¼ cup unsweetened vitasoy protein plus
1 tsp Dijon mustard
¼ tsp ground black pepper
¼ cup chopped fresh herbs, such as chives, basil and/or parsley

1. Steam cauliflower and garlic covered until tender, about 10 minutes.

2. Cook fettuccine according to packet directions.
3. Drain pasta and return to the pot.
4. Transfer the cauliflower and garlic to a blender.
5. Add stock, soy milk, mustard and pepper.
6. Blitz until very smooth and creamy.
7. Pour the sauce over the pasta and toss to coat.
8. Serve topped with herbs and nutritional yeast. 84
 Tem Sti r

1 tsp coconut oil

1 300g block of tempeh, thinly sliced and 3 cm strips
1 clove garlic, chopped finely
1 cup of button mushrooms, chopped
1 cup bok choy or kale, chopped finely

1. Heat coconut oil in a frypan.

2. Add garlic and saute until fragrant.
3. Add tempeh and stirfry until browned on each side.
4. Add mushrooms and greens and stirfry until greens are wilted.

Optional: you might like to serve this on a bed of rice or on spelt toast topped
with nutritional yeast, hemp seeds and dulse flakes.

85
 Len Spa t Bol se

400g can lentils

400g can diced tomatoes
2 Tbsp Tomato Paste
Packet of GF Fettucine or Spaghetti
1 onion, diced
2 cloves garlic, crushed
1 carrot, grated
1 zuchinni, grated
¼ tsp chilli powder (optional)
¼ tsp paprika
1 tsp dried oregano
Nutritional Yeast
Dulse Flakes
Hemp Seeds
Ground nut & seed mix

1. Cook pasta in a saucepan following packet instructions.

2. Heat a splash of water in frypan.
3.. Add garlic and onion and saute for 3 minutes.
4.. Add carrot and zucchini and cook for 3 minutes.
5. Add lentils, diced tomatoes, tomato paste, chilli powder, paprika, dried
oregano and simmer for 10-15 minutes.
6. Serve over cooked pasta and top with nutritional yeast, dulse flakes, ground
nut and seed mix and hemp seeds. 86
Pe n Sat wi Tof an Veg

4 - 5 heaped Tbsps natural peanut butter

400g can coconut cream
2 cloves of garlic, diced
1cm piece of ginger, peeled and diced
Block of firm tofu
Vegetables (e.g. carrot, broccoli, zucchini)

Cooked quinoa, brown rice or cauliflower rice to serve

1. Brown tofu in frypan and remove from pan and set aside.
2. Heat frypan to medium heat ,add a splash of water (to prevent sticking) and
ginger and garlic, cook until slightly browned (only a few minutes).
3. Add coconut cream and peanut butter and stir well.
4. Add diced vegetables, reduce heat to medium-low cover with a lid, stirring
regularly until vegetables are cooked to your liking (I like to cook for 10-15
mins).
5. Add tofu and stir through until tofu is warm.
6. Remove from heat and serve with cooked quinoa, brown rice or cauliflower
rice.

87
 He l y Hot Chi
3 large organic potatoes
1 avocado
1 Tbsp hemp seeds
1 tsp dulse flakes
1 Tbsp nutritional yeast
Fresh lemon juice

1. Scrub potatoes well and slice into long thin chips (I prefer to leave the skin on
for the extra nutrition if they are organic potatoes).
2. Steam until you can stab easily with a fork, about 18-20 mins.
3. Put into air-fryer or preheated oven on 200 degrees and bake until golden,
turning halfway. 20 mins in air-fryer or 30-40 mins in oven.
4. Mash avocado with hemp seeds, nutritional yeast, dulse flakes and lemon
juice.
5. Serve dipped in avocado mash.

88
 Pum n So p
1 pumpkin, peeled and cut into pieces
2 tsp Nutra Organics Vital Veggie Powder For Kids
2 tsp Nutra Organics Vegetable Broth with organic red miso
1 tsp Turmeric
3-5 cloves garlic
Cracked pepper
400ml coconut milk
300ml water

Option to serve with healthy hot chips or multigrain sourdough for kids to use as
dippers.

1. Bake pumpkin in oven 180 degrees for 40-60mins.

2. Add pumpkin to a high speed blender or Thermomix.
3. Add remaining ingredients except for water and blend.
4. Add water until the blender is full. I used 300ml until I reached the MAX line in
Thermomix.
5. Blitz until smooth.
6. Bring to a simmer in Thermomix or add to pot and simmer for 10 minutes.
7. Serve with healthy hot chips or multigrain sourdough.

89
 Mac N Che

1 head of cauliflower
2 Tbsp water
1 cup raw unsalted cashews (soaked overnight in water or a minimum of 1hr in
hot water)
2 cloves garlic
1 onion
2 Tbsp nutritional yeast
2 cups gluten free pasta or noodles

1. Preheat over to 200 degrees celsius.

2. Chop cauliflower florets into equal-sized pieces, then coat and massage the
florets with 2 tablespoons of water.
3. Saute the onion and garlic in a splash of water over medium-low heat until
translucent and soft, about 5-10 mins.
4. Cook your pasta in water, following packet directions. Strain and set aside.
5. To make the cashew cream as your sauce base, add soaked cashews and
3/4 cup water to a high speed blender, starting on low and slowly increasing
the speed. Add nutritional yeast, roasted cauliflower and sautéed shallots and
garlic.
6. Add cooked pasta to a large mixing bowl and pour sauce over the pasta.
Gently stir until mixed through.

90
 Red Pep Pas

2 small red capsicums (red peppers)

4 Tbsp Hemp Seeds
1/2 Lemon, juiced
2 Cloves Garlic
2 Tbsp Nutritional Yeast
Packet of gluten free pasta

1. Place red pepper in the oven and put under the grill and let roast until it turns
black (about 10 minutes).
2. Once the capsicums turn black flip to the other side and repeat this step.
3. Let it cool for about 10 minutes.
4. Once the peppers are cooled, peel the roasted black skin off.
5. You can run under cool water as you do this.
6. Discard the skins and seeds and throw the rest in your blender.
7. Add the rest of the ingredients to blender and blitz until smooth and creamy.
8. Cook your pasta according to the packet instructions, pour sauce over top
and add fresh herbs if you like. I served with some extra veggies on top.

91
 Chi Pud g

2 Tbsp chia seeds

1/2 cup coconut milk
1 Tbsp almond, brazil, cashew butter
1/4 cup frozen blueberries

1. Add all ingredients into a jar and shake.

2. Leave in fridge to set for at least 2 hours or overnight.

92
 Cho te Hum

1 1/2 cups of cooked chickpeas, I prefer home cooked (see recipe page 51) to
remove the enzymes that cause gas
4 dates soaked in 4 Tbsp boiling water
1-3 Tbsp water
Crack of salt
3 Tbsp cacao

1. Put chickpeas, dates that have been soaked with their water, salt and cacao
into Thermomix on speed 4 or a high speed blender.
2. Add extra water a tablespoon at a time until it becomes a smooth consistency.

93
 Cho Pe n Chi Pud g

3 Tbsp chia seeds

1 Tbsp hemp seeds
1 Tbsp ground nut and seed mix
1 tsp cacao powder
1 Tbsp almond butter
1 tsp date paste
1/2 cup soy milk

1. Add all ingredients into a blender and blitz until smooth.

2. Pour into a jar or container.
3. Leave in fridge overnight or for a few hours to set. Lasts for 5 days.

94
 Nic Cre

2 frozen bananas
Splash of soy milk

Optional flavourings: cacao, maca, tahini, berries

1. Roughly chop frozen banana and add to Thermomix, High Speed Blender or
food processor.
2. Add a splash of soy milk.
3. Blitz until smooth. You will probably need to continually scrape down the
sides and blitz again until you get the right consistency. In Thermomix use
Turbo setting for 2 seconds.

95
If yo wo li to fi o t ho yo c i d ca
t iv on a p a t ba di ,
bo a co l wi me
w .me g er.co .a  

I wo lo to he yo an yo c i d on yo
he h jo y.

96
Megan Garner
Instagram: @megangarner_
Email: health@megangarner.com.au
Website: www.megangarner.com.au

97
Thank you for
supporting my
family by
purchasing
this book!

98
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