Vegan Mother and Baby Guide

Vegetarian

and VeganMother and

Baby Guide

A wealth of practical informationon having a healthy pregnancyand a vivacious, robust baby!Includes a two-week menu planfor older babies and toddlers

by Juliet Gellatley and Rose Elliot

£2.95

Pregnancy 5Being underweight oroverweight affects your baby 5What to eat each day for health – pre and post pregnancy 6Do you need to eat twice as much when pregnant? 7How much energy does a woman need during pregnancy? 7Increasing your nutrients for pregnancy 7

Fabulous Foods for FemaleFertility & Pregnancy 8

Protein 11Fats 11Calcium 12Iron 12Vitamins A, C and E 13The B vitamins 13Vitamin D 14

Foods and Drinks to Avoid 15Breast is Best 16

The practicalities ofbreastfeeding 17Mother’s diet for perfect breastfeeding 19

Formula feeds 19The soya story for babies 20But does the amount of soya a baby eats matter? 21Tooth truth 21Making the formula 22

Four to Six Months Old 23Foods For Weaning and How to Prepare Them 25

Suggested feeding pattern from four to sixmonths old 26

Six to Eight Months Old 27Suggested feeding pattern from six to eight months old 28

Eight to Twelve Months Old 29Suggested feeding pattern from eight or nine months on 29

Survival Tips 30Viva!’s Recipes for Toddler (and You!) 32

Two-week menu for your baby or toddler’s lunch and dinner 32Week One 34Week Two 41

Viva! and Vegetarian & Vegan Foundation 3

Vegetarian

and VeganMother and

Baby Guide

© Viva! and VVF 2011. Third edition.Viva!, 8 York Court, Wilder Street, Bristol BS2 8QHwww.viva.org.uk Tel 0117 944 1000Vegetarian & Vegan Foundation (VVF), 8 York Court, Wilder Street,Bristol BS2 8QHwww.vegetarian.org.uk Tel 0117 970 5190

Contents

by Juliet Gellatley

and Rose Elliot

Rose Elliot MBE is Britain’s foremostvegetarian cookery writer and her books havewon her popular acclaim all over the world.Her invaluableMother, Baby andToddler Bookexplains thenutritional value ofall the basic foodsand gives acomprehensiverange of recipesfor mother andbaby up to the ageof two. The bookarose from herpersonal experienceas mother of threedaughters, all vegetarian from birth. Rose has written many other best-sellers

including Simply Delicious, SupremeVegetarian Cookery, Not just a Load of OldLentils, The Bean Book, Complete VegetarianCookbook, Vegetarian Slimming, SumptuousSuppers, Vegetarian Supercook, VeganFeasts and Vegetarian Express.Rose has been in the vanguard of the

revolution of our eating habits in recentyears. She is a frequent contributor tonational magazines, radio and TV and givescookery demonstrations at nationalexhibitions such as Viva!’s Incredible VeggieShow and the BBC’s Good Food Show. Rose isa Patron of Viva! and VVF.

4 Vegetarian and Vegan Mother and Baby Guide

Helen is Viva! &VVF’s Food &Cookery Managerand editor ofViva!life. She runscookerydemonstrationsacross the UK andis a specialist invegan cookery andphotography.

by Juliet Gellatley and Rose Elliot Additional recipes by Helen Rossiter

Juliet Gellatley BSc, Dip CNM, Dip DM, FNTP,NTCC, CNHC has a degree in zoology and is aqualified nutritional therapist. She foundedand directs Viva! and the Vegetarian & VeganFoundation and is an authority on vegetarianand vegan health and nutrition. She has givenhundreds of public and school talks on theseissues, as well as many media interviews. Sheis the author of several books, guides andreports including Healthy Veggie Kids,Nutrition in a Nutshell, Mood Food, The SilentArk, Livewire Guide to Going, Being & StayingVeggie, Pig in Hell, Ducks out of Water andBorn to be Wild.Juliet is the proud mum of twin sons, Jazz

and Finn.

Vegetarian

and VeganMother and

Baby Guide


PregnancyA balanced vegetarian or vegan diet providesall the nutrients needed for a healthypregnancy. Healthy babies are being born tosixth – and seventh – generation vegetariansand vegans in the UK, and, of course, aroundthe world whole cultures have been vegetarianfor thousands of years! It is the most natural,healthful diet and perfect for nurturing yourunborn child. If you would like more easy-to-read and reassuring information on what is anatural, healthy diet for mums-to-be and allpeople, read Viva!’s guide, Wheat-eaters orMeat-eaters? www.viva.org.uk/guides/Wheat-Eaters-guide.pdfA healthy pregnancy should just be an

extension of your normally healthy diet. If youeat well anyway, then eating right for yourunborn child won’t be such a radical change.If, however, your diet has always been basedaround junk food, meat and dairy produce,then it’s time it wasn’t, for both your sakes!The secret of a healthy diet is to eat a variety

of foods, focusing on wholegrains, pulses (peas,beans and lentils of all types), unsalted mixednuts and seeds, and fresh fruit and vegetables.The table on page 6 shows what you need to eateach day. Eggs, meats, milk and cheese are highin cholesterol, animal fats and hormones (cows’milk contains 35 hormones and 11 growth

factors!) and are not needed (or even desirable)for a healthy diet, so they are not included. There is plenty of scope for adventurous,

creative cookery. With herbs, spices, stock cubes,flavourings such as soya sauce and creamedcoconut, soya cheese and a host of other extras,you can create the most wonderfully exoticdishes, as well as all the traditional favourites.

Being underweightor overweightaffects your babyMany studies show that mums who undereatincrease their child’s risk of developing obesityand related diseases (eg heart disease,diabetes, cancer). It is believed that the foetusmakes physiological adaptations to the ‘famine’to prepare him or herself for life after birth. Farfrom being protective, these changes make thechild more vulnerable to obesity and disease. Recent research has also shown that when

mums eat a high fat and/or high sugar dietduring pregnancy it can result in their babybeing predisposed to obesity and theirchildren having metabolic syndrome (theprecursor to diabetes type 2).

To state the obvious,it’s important tonot undereat orovereat duringpregnancy! And it’simportant to eat theright types of foods.


Number of Food Healthy Portion Size To ProvideServings8-10 Fruit & Vegetables to Include: Dark Green Leafy Vegetables, Orange Vegetables, Folate, Calcium, Vitamin A, Vitamin C,

Fresh Fruit, Dried Fruit Fibre & IronFresh Fruit 1 medium piece the size of a tennis ballDried Fruit 1-1½ tablespoons or 1 golf ballGreen or Root Veg 2-3 tablespoons or ½ tennis ballSalad Veg 80g or 1 large cereal bowl

3-4 Cereals & Grains (eg Wholemeal Pasta, Brown Rice, Oats, Wholemeal Bread etc) Energy, Fibre, B Vitamins, Cooked Brown Rice 2-3 heaped tablespoons or ½ teacup Calcium, Iron, ProteinBreakfast Cereal 25g or 1 regular-sized cereal bowlWholemeal Pasta 1 cup (cooked) as side dish or 2 cups as main dishWholemeal Bread 2 slices

2-3 Pulses (eg All Types of Peas, Beans and Lentils), Nuts* and Nut Butters* or Seeds Protein, Energy, Fibre, Iron, Calcium, Peas, Beans and Lentils ½ cup (cooked) Other Vitamins and Minerals; Ground FlaxseedNuts* 2 tablespoons or a small handful for Omega-3 and Omega-6

Small Vegetable Oil (eg Flaxseed, Hemp Seed or Rapeseed Oil, used cold; Virgin Olive Oil Energy, Vitamin E (Vegetable Oils), Vitamin A & DAmounts for cooking, Vegetable Margarines (Fortified Margarine), Essential Omega-3 and

Omega-6 Fats (Flaxseed, Soya, Walnut and Hemp Oils)At Least 1 B12 Fortified Foods (essential if vegan), eg Fortified Soya Milk, Fortified Breakfast Vitamin B12

Cereal, Yeast Extract (Marmite or Meridian Yeast Extract with added B12)

1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet

* Note on Nuts: Pregnant or lactating women from atopic families – where classical allergies such as asthma, hay fever, urticaria (skin rashes),rhinitis (recurrent sneezing and watering of the nose) or eczema exist in family members – should avoid peanuts (actually a pulse) and nuts in theirown diet as sensitisation to these foods can occur in the womb and through breastfeeding. These foods should not be introduced into the diet ofinfants of such atopic mothers until at least three years of age or at a time recommended by a doctor. However, for the majority of infants, peanutsand nuts are an important addition to the diet and can be introduced into the diet from six months of age provided they are of a suitable texture egsmooth nut butter. Whole nuts should not be given to children under five years of age due to the risk of choking.

What to eat each day for health – pre and post pregnancy (Nutrient requirements are

increased during pregnancy – see page 7)

Do you need to eattwice as muchwhen pregnant?In short, no! But during pregnancy a woman has to

provide good nutrition for two individuals. Thegrowing baby gets all his/her nourishmentfrom mum through the umbilical cord, so dietis very important. If mum is lacking in anyvitamins and nutrients her baby might lackthem too.If a woman has had trouble keeping her

weight up or down before the pregnancy, sheshould make a nutritional plan with the helpof a nutritional therapist or midwife.

How much energydoes a woman needduring pregnancy? (Calories are sometimes called kilocalories orKcals.)• A woman who is not pregnant needsapproximately 2,100 calories per day.

• A pregnant woman needs approximately2,500 calories per day.

• A breastfeeding woman needsapproximately 3,000 calories per day.

Increasing yournutrients forpregnancyDuring pregnancy, your daily nutrientrequirements increase. B vitamins such asfolic acid, thiamin, niacin and riboflavin,vitamins A, C and D, calcium, iron and protein

are all needed in greater amounts. It’s notsurprising – you’re making a whole newperson and you’ll need more nutrients thanyou do normally (see page 6). If your dietincludes plenty of fresh fruit and vegetables,you will probably be getting more than enoughof vitamins A and C, folate and thiamin, but itdoesn’t hurt to give them all a bit of a boost. The recommended amount of fruit and veg we

should all eat is of course five a day – but this isthe minimum, not the maximum! Aim for eight to10 portions daily. If you find that challenging, buya juicer. They range in price from about £50 toseveral hundred but are a great investmentbecause fruit and vegetable juices are awonderful source of many vitamins, minerals andtrace elements, including iron, calcium, zinc andfolic acid. Experiment with different combinationsfor a vitamin-packed, energy-boosting drink!Make it part of your routine to juice any fruit

you enjoy – try apples, pears or tangerineswith any berries (fresh or frozen) for a hugevitamin and antioxidant boost! About five ofthese fruits makes a small-to-medium glassof juice and tastes phenomenally good. Alsotry mixing fruit and veg together, eg carrotswith apples and a little ginger root for zestand even more goodness. For moreinspiration see one of the many juicing books– the VVF and Viva! stock some lovely ones atwww.vegetarian.org.uk/shop andwww.viva.org.uk/shopHere’s more on how to boost your intake of

important nutrients during pregnancy...


By Juliet Gellatley, BSc, Dip CNM, Dip DM, FNTP, NTCC, CNHC, founder

& director Viva! & VVF

Crucial for enzymes for implantation of your fertilised egg.

Essential for growth and development of foetus including

his or her heart, lungs, kidneys, bones, and for hearing and

vision. Also needed for infection resistance, fat metabolism

and red blood cell production.

Helps keep DNA (genetic blueprint) healthy. Vitamin A is

crucial for wom

en about to give birth, as it helps with

postpartum

tissue repair.

Vital for making your sex hormones. N

eeded for converting

food into energy. For creating new blood cells for grow

ing

baby and aiding grow

th, healthy vision and skin in your

baby. Essential for your baby's nerve, brain, bone and

muscle developm

ent.

Vitamin B6 can help reduce morning sickness (beans,

nuts, avocados and bananas are good sources)

Vital for prevention of Spina Bifida and other neural tube

defects and needed in first 28 days of pregnancy - so you

need to take from

preconception. If you are pregnant or

thinking of having a baby, consider taking a daily 0.4mg

(400 microgram

) folic acid supplement from the tim

e you

stop using contraception until the 12th week of pregnancy.

Also supports the placenta.

Essential for form

ation of collagen

(in pregnancy keeps protective

mem

brane around baby strong).

Collagen is also a component of

skin, cartilage, tendons and

bones. Also helps fight infections

and cell damage. Helps you

absorb iron. M

um and baby need a

daily supply of this vitamin.

Essential for tooth enam

el and bone

developm

ent in your developing baby. A deficiency during

pregnancy can slow

growth and cause skeletal deformities,

putting baby at risk of rickets after birth.

Protects vital genetic blueprint (R

NA and DNA) reducing

risk of congenital defects.

Supplied by food but main source is from

gut bacteria. Baby is born sterile so must

rely on mum

’s supply from

breast m

ilkor form

ula milk for several w

eeks. Eat

plenty of dark green veg.

Mangoes, Apricots, Peaches,

Cantaloupe Melons, Watermelon,

Carrots, Sweet P

otatoes, Red/Yellow

Peppers, Tom

atoes, Green Leafy

Vegetables (eg Broccoli, Cabbage,

Spinach, Brussel Sprouts, B

ok Choy),

Watercress, Pum

pkins, Rom

aine

Lettuce, Chestnuts, Pistachio nuts

Wholegrains (W

heat, Rice, Oats, Rye,

Buckw

heat, B

arley etc); B

eansprouts,

Pulses (Lentils, Beans and Peas of all

types inc Soya Beans and French

Beans), Avocados, B

ananas, Potatoes,

Sweet P

otatoes, Mushrooms, Red

Peppers, Carrots, Cabbage, N

uts (eg

Peanuts, Almonds, B

razil N

uts),

Quinoa. Different B

vitamins are in

different foods so variety is the key

Berries, M

angoes, Pineapples, Avocados,

Green Leafy Vegetables, Cauliflower,

Asparagus, Parsnips, Pulses (eg Peas,

Chickpeas, Kidney Beans, Black Eye

Peas, Lentils, Edamam

e & Soya products

eg Tofu), Brown Rice, Seeds (eg

Sunflower Seeds), check if breakfast

cereal is fortified

Blackcurrants, Kiwis, M

angoes,

Oranges, Papayas, Grapefruits, Passion

Fruits, Pineapples, Straw

berries,

Lychees, Chestnuts, Avocados,

Butternut Squash, Broccoli, Spinach,

Cabbage, Swiss Chard, Brussel

Sprouts, Bell Peppers (any colour),

Parsley, Potatoes, Peas and many

other fresh fruit &

green vegetables

Sunlight on Skin;

Fortified Margarine,

Fortified Breakfast Cereals

Apples, Berries (all types), Kiwis,

Mangoes, Nectarines, Peaches, Vegetable

Oils, W

heatgerm

, Wholegrains, Tom

atoes,

Nuts (esp. Almonds, Hazelnuts),

Sunflower Seeds, Pine Nuts, Avocados,

Asparagus, Butternut Squash, Parsnips,

Potatoes, Spinach, Carrots, Celery

Avocados, B

erries, Pears, Kiwis,

Mangoes, Pom

egranates, Broccoli,

Lettuces, Cucum

bers, Celery, Carrots,

Asparagus, Spinach, Cabbage, B

russel

Sprouts, Bok Choy, Leeks, Edamam

e,Kidney Beans, M

olasses, Peas, Basil,

Thym

e, Nuts (eg Cashews, Chestnuts,

Hazelnuts, Pistachios)

Nutrient

Vitamins

Why They’re Vital for Making a

Healthy Baby & Pregnancy

Rich Sources

Fa

bu

lou

s fo

od

s fo

r f

em

ale

ferti

lity

&p

reg

na

ncy

Beta Carotene

(form

s Vitamin A)

B Vitamins

Vitamin B9

(folic acid)

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Calcium

Chrom

ium

Iron

Magnesium

Phosphorus

Potassium

Selenium

For developm

ent of baby’s bones, heart, m

uscles and

nervous system

, also heart rhythm and blood clotting. If

you don't get enough calcium when you're pregnant, your

baby will draw it from

your bones, which may weaken your

health later on.

Also important to

reduce the risk of

oesteoporosis in

mum

later on in life.

Essential in controlling blood sugar levels and helps make

DNA (genetic building blocks in every cell). Promotes the

building of proteins in your developing baby's grow

ing

tissues.

One-third of pregnant wom

en in Britain show mild

anaemia. Iron is needed to make haem

oglobin, the protein

in red blood cells that carries oxygen to every cell in your

body for energy and growth. The amount of blood in your

body increases during pregnancy until you have almost 50

per cent more than usual (even more if twins!), so you need

more iron to make more haem

oglobin. Mum

supplies

oxygen to baby via her placenta. Iron also helps build

bones and teeth. If mum

doesn’t have enough iron then

baby may be in short supply.

For energy production, healthy bones and liver, to help

balance blood sugars, relax muscles, for nerve function,

and for many horm

ones including stress hormones. Proper

levels of m

agnesium

during pregnancy can help keep the

wom

b from

contracting prem

aturely.

Needed for building baby’s bones and teeth; normal heart

rhythm

and developing blood clotting. Also for healthy

kidneys, nervous system, repairing cells and creating and

using energy.

Important for muscle activity and contractions, heart

muscle and nerve functions and making energy. In mum

,protects against high blood pressure and osteoporosis as it

lowers the loss of calcium

from

the bones.

Protects against free radical dam

age to cells and

risk of congenital defects. H

elps fight

heavy metal poisoning.

Non-oxalate dark green leafy

vegetables (such as Broccoli, Kale,

Spring Greens, Cabbage, Bok Choy,

Parsley and Watercress), Dried Fruits

(such as Figs and Dates), Nuts

(particularly Almonds and Brazil N

uts),

Coconuts, Seeds including Sesame

Seeds and Tahini (sesam

e seed paste)

used to make Hum

mus, Quinoa, Pulses

(any Peas, Beans and Lentils) and

Calcium

-Set Tofu (Soya Bean Curd),

Root Veg (eg Parsnips, Swedes,

Turnips), Olives, Calcium

-enriched Soya

Milk (check the ingredients label for

calcium – most soya milks contain the

same am

ount of calcium

as cows’ milk)

Onions, Tom

atoes, Rom

aine Lettuce,

Potatoes, Lentils, Wholegrains

(Wholegrain Bread, Oats, Rye, B

arley,

Brown Rice),Spices (such as Black

Pepper and Thym

e)

Dried Apricots, Prunes, Raisins, Figs,

Dates, Cherries, Grapes, Blackcurrants,

Blackberries, Raspberries,

Strawberries, Lychees, W

atermelons,

Avocados, Broccoli, Bok Choy, Spinach,

Cabbage, Pum

pkins, Pulses (all types

of Beans, Peas and Lentils), French

Beans, W

holegrain (esp Oats, Rye,

Wholewheat and Spelt), Pum

pkin

Seeds, Quinoa, Coconut Flesh, Black

Treacle, Cocoa, Turmeric,Thyme

Apricots, Apples, Bananas, Prunes,

Berries (eg Blackberries, Raspberries),

Watermelons, Green Leafy Veg (eg

Broccoli, Bok Choy, Spinach, Cabbage,

Brussel Sprouts), Nuts (eg Almonds,

Brazil N

uts, Cashews), Pulses (esp all

types of beans), Avocados, Artichokes,

French Beans, Butternut Squash,

Wholegrains, Quinoa

Avocados, B

lackcurrants, Passion

Fruits, Pom

egranates, Dried Fruit (eg

Dates), Artichokes, Potatoes, Celeriac,

French Beans, Parsnips, Nuts, Pulses

(all types of Peas, Beans, Lentils),

Wholegrains, Garlic, Quinoa

Bananas, Cantaloupe Melons,

Apricots, Straw

berries, Fennel,

Brussel Sprouts, B

roccoli, Aubergines,

Tomatoes, Parsley, Cucum

bers,

Turm

eric, Ginger Root, Avocados,

Cauliflower, Cabbage, N

uts (eg

Almonds), Coconuts

Brazil N

uts (very high), Bananas,

Mangoes, W

atermelons, Asparagus,

French Beans, Parsnips, Wholegrains,

Garlic, Brewer’s Yeast, Sweetcorn,

Spinach, Broccoli, Pulses (Peas, Beans

and Lentils), Brewer’s Yeast, M

ushrooms

Minerals & Trace Elements


Zinc

Carbohydrates

Fats

Fibre

Protein

Probably plays biggest role in reproduction.

Deficiency increases miscarriage rate, low birth weight,

labour and delivery problems.

Needed for horm

one balance, development of egg,

successful fertilisation and enzymes of egg im

plantation.

Zinc is im

portant for enzym

es to work and helps make

insulin. It is needed to create and repair DNA (genetic

blueprint) so getting enough zinc is im

portant for the rapid

cell grow

th that occurs during pregnancy. Also helps form

nerves, skeleton, organs and circulatory system

. Needed

for a healthy immune system

and sense of taste and smell.

Your (and so your baby’s) main source of energy! Eats lots

of com

plex carbs.

Good fats are vital for your baby's brain and eye

developm

ent before and after birth. They also

help the placenta and other

tissues grow and may help

stop premature birth and

low birth weight.

During pregnancy, the body produces more female

horm

ones than normal and this can cause constipation.

Fibre is vital for healthy bow

els and bowel movem

ent.

Protein is vital to build and repair your, and your baby's,

cells. It’s particularly im

portant to get enough protein

throughout your second and third trimesters, w

hen your

baby is growing the fastest and your breasts and organs

are getting bigger to fulfil the needs of your grow

ing baby.

Avocados, B

lackberries, Raspberries,

Asparagus, French Beans, B

russel

Sprouts, Pulses (Peas, Beans and

Lentils of all types inc cocoa beans in

dark chocolate and cocoa pow

der),

Wholegrains (eg Brown Rice,

Wholegrain Bread, Oats, Rye), Green

Leafy Veg, Nuts (eg Peanuts), Seeds

(esp Pum

pkin Seeds, Sesam

e Seeds

used to make Hum

mus), Brewer’s

Yeast, Basil, Thyme

Wholegrains (Oats, Wholegrain Bread,

Brown Rice, Pasta eg Wholegrain

Spaghetti, Rye), Potatoes, Sweet Potatoes,

Pulses (all Beans, Peas and Lentils)

Seeds esp. Flaxseed (aka Linseed),

Hem

pseed and their Oils, N

uts & Nut

Oils (esp. W

alnuts), Virgin Olive Oil,

Dark Green Leafy Vegetables, Soya

Beans (eg as Tofu), Avocados. Olive oil

is best for cooking. Flaxseed and

hempseed oil shouldn’t be heated.

Ideal for salad dressing though and

high in omega-3!

All Fresh Fruit &

Vegetables, Dried

Fruits (eg Prunes, Apricots)

Wholegrains (Pasta, Rice, Oats, Bread,

Barley, Rye), All Nuts, All Pulses

(Beans, Peas, Lentils – baked beans

are high)

Pulses (Peas, Beans, Lentils), Soya (eg

Tofu, Soya Milk, Soya Mince),

Wholegrains (eg Brown Rice,

Wholegrain Bread and Pasta, Oats,

Rye), Seeds (all types) & Seed Paste

(eg Tahini used in Hum

mus) and

Beansprouts, N

uts (all types)


Buy a Friendly Food Reminder!

Fabulous Foodsfor Fertility &PregnancyWallchartLaminated and colourful –ideal for sticking on yourfridge. If you find the chart onpages 8-10 helpful – you’lllove this version. Only £2.www.viva.org.uk/shop or call0117 944 1000 (Mon-Fri, 9-6)

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Fiona Phillips, GMTVPresenter“As a healthy vegetarian I enjoyed a perfectly normalpregnancy and had no concerns about bringing up mybaby on a meat-free diet.Indeed Nathaniel is reapingthe benefits that come frombeing a veggie. Hedeveloped normally, isrobustly healthy and withoutdoubt bigger and bouncierthan his peers! And all thiswithout any animal flesh.This is no surprise to me asI consider a vegetarian dietto be not only perfectly safe but more healthy for youand your baby. I would have no hesitation inrecommending a vegetarian diet to everyone!”

ProteinProtein is needed for growth, repair of tissueand protection against infection. Protein canbe found in all pulses (all types of beans, peasand lentils), nuts, seeds, brown rice,wholegrains and wholegrain products such asbreakfast cereals, brown bread and pasta. Thehumble soya bean – used in many soyaproducts such as soya burgers, soya milk andtofu (soya bean curd), is nutritionallyequivalent to meat, containing as it does allthe building blocks (amino acids) of protein.Try cooking the unadulterated green youngsoya beans (called edamame beans inJapanese restaurants and in the freezers ofmany supermarkets) as a starter or side dish– delicious! Quinoa, a seed, is also high in protein. It

contains all essential amino acids and so, aswith soya, is known as a complete protein.Use it like a grain – many people use it inplace of rice or potatoes in stir-fries, soupsand so on. It is easy to cook, taking about 15minutes to prepare and is available in mostsupermarkets. Preeclampsia, a syndrome of high blood

pressure, reduced blood flow to the placentaand premature delivery, has been attributed toinsufficient protein intake and so it is prudentto increase your intake in the final trimester.The good news is that medical studies on 775vegan mothers showed them to be less proneto preeclampsia.

FatsFats can either be saturated (found in highconcentrations in most animal-derived foodssuch as butter, hard cheeses, red and whitemeats etc) or unsaturated. Whilst it’s best notto eat the saturated kind at all we do need theunsaturated type – the so-called essentialfatty acids or polyunsaturated fats. There aretwo types of essential fatty acids – omega-3and omega-6. These fats are essential in the diet for brain

function, for repairing body tissue, to carrysome vitamins (A, D, E and K) and formanufacturing some hormones. Essentialfatty acids are a main constituent of the brainand eyes and are vital for the healthyfunctioning of all cell membranes. Omega-3 isalso particularly anti-inflammatory and isimportant in combating many diseases suchas heart disease and arthritis – plant omega-3s are the most powerful source (see theVVF’s guide, Fish-Free for Life: Why PlantOmega-3s are Better for You and theEnvironment for more information atwww.vegetarian.org.uk/guides/guides.htm).The developing foetus requires omega-3

fatty acids for cell membranes andphysiological functions, as well as for thebrain and retina of the eye. The foetusrequires a constant supply of this from mumand so is dependent on the maternal supply.The best plant source of omega-3 fats is

flaxseed, also known as linseed. Try ground

flaxseed (they must be ground, otherwise theseeds will go straight through your systemwithout the fats being absorbed! You can buy them from health shops andsupermarkets). Try sprinkling them on yourbreakfast cereal. The other source is flaxseedoil. Don’t cook with this oil as heat destroysthe omega-3s; instead use it to make saladdressings and pour cold into soups,casseroles, pasta dishes etc after you havecooked them. Add about 1tsp. Omega-3 fats are also found in hemp seeds

and hemp oil (use as above), cold-pressedrape seed (canola) oil, dark green leafyvegetables such as broccoli, some nuts egwalnuts and walnut oil (use cold-pressed oilsunheated in salad dressings), soya beans andsoya oil and wheatgerm.


Omega-6 fats are found in seeds and theiroils (again use unheated), such as sunflower,sesame, corn, grapeseed, hemp andrapeseed; some nuts (eg pecans, pistachios,walnuts); rice bran and soya beans.Most Western diets tend to

be high in the omega-6 fatsbut not so high in theomega-3 fats. We aresupposed to eat fourtimes as muchomega-6 as omega-3oils – but many of useat 15 to 30 timesmore omega-6 than 3.It’s a good ideatherefore to make sureyou include a wide range ofthe omega-3-rich foods in yourdiet. There are even some speciallyformulated oils that supply both theomega-3 and omega-6 fats in theright proportions available frommost health shops and the VVF’sshop (seewww.vegetarian.org.uk/shop). Hempseed oil and rapeseed oil naturallycontain about the right proportions. Soyabeans are pretty good too. Flax is muchhigher in omega-3 than 6 so is useful if youneed to top up omega-3 levels.Probably the best oil to cook with is

virgin olive oil. Although it does not containomega-3 and is low in omega-6, it is high

in another beneficial non-essential fatty acid(omega-9), has many health benefits and isrelatively stable when heated.A note on omega-3s from fish. Basically,

don’t eat them! All pregnant women arestrongly advised by the Government to limittheir oily fish intake and to not take cod liveroil (see Foods and Drinks to Avoid on page 15).

CalciumThis vital element isneeded for the healthyfunctioning of the nervoussystem, blood clotting andbone and tooth formation in

both mother and baby. Seeds(especially sesame), nuts* (especiallyalmonds*), dark green leafy vegetablesand pulses such as beans of all types,lentils, chickpeas and tofu (made fromsoya beans) are particularly rich incalcium. Contrary to popular belief,drinking cows’ milk is no guarantee ofstrong bones. The Harvard Nurses’Health Study followed 77,761 womenaged 34 to 59 for 12 years. The research

found that those who got more calciumfrom milk actually had slightly, butsignificantly, more fractures than those whodrank little or no milk. Another study ofelderly men and women in Sydney, Australiaalso showed that higher dairy productconsumption was associated with increased

fracture risk. Those with the highest dairyproduct consumption had approximatelydouble the risk of hip fracture than those withthe lowest consumption. (See Viva! & VVFGuides Nutrition in a Nutshell, Your Health inYour Hands; It’s Easy to be Dairy-Free atwww.vegetarian.org.uk/guides/guides.htmand VVF fact sheet Boning up on Calcium atwww.vegetarian.org.uk/factsheets/calciumfactsheet.html.)

IronThe need for iron increases during pregnancybecause both mother and baby are busycreating new blood. The best sources aredried fruits such as figs, apricots, dates andprunes; nuts* and seeds, especiallysunflower, pumpkin and sesame seeds; andblack treacle. Lentils, kidney beans, bakedbeans and other pulses, tofu and soya milk,hummus, cocoa, fortified breakfast cereals,wholewheat and wheatgerm, green leafyvegetables and wholegrains (brown rice, oatsetc) are also useful sources. Because vitaminC greatly increases the absorption of ironfrom the food in your body, it is essential tomake sure you are eating plenty of fresh fruitand vegetables. The British MedicalAssociation states that vegetarians are nomore prone to iron-deficiency anaemia thanmeat eaters. (Find more information in theVVF fact sheet Ironing out the Facts atwww.vegetarian.org.uk/factsheets/iron.html.)

12 Vegetarian and Vegan Mother and Baby Guide * See Note on Nuts on page 6

Vitamins A, C and EVegetarians and vegans get plenty of vitaminA from eating foods containing beta-carotene. We convert beta-carotene intovitamin A in our bodies. Beta-carotene ishigh in carrots, sweet potatoes, red/yellowpeppers, tomatoes, green leafy vegetables,watercress, mangoes, apricots, pumpkins,cantaloupe melons and romaine lettuce.You’ll find high amounts of vitamin C in kiwi

fruit, berries and currants, fresh oranges,grapefruit, broccoli, spinach, cabbage, peas,blackcurrants, strawberries, green peppersand other fruit and vegetables. It’s not in meat.Beta-carotene and vitamins C and E (this lattervitamin is found in vegetable oils, wholegrains,tomatoes, nuts*, especially almonds*,asparagus, spinach, apples, carrots, celery andavocado) are anti-oxidants and help protectyou from several diseases including heartdisease, stroke, diabetes type 2 and cancer.

The B vitaminsThese vital vitamins comprise B1 (thiamin),B2 (riboflavin), B3 (niacin), B5 (pantothenicacid), B6 (pyridoxine), biotin, B9 (folic acid)and B12 (cobalamin). Many B vitamins areinvolved in releasing energy from food andhelp to aid the growth and repair of the body.They are widely available in wholegrains


“Finn and Jazz were weaned onto a vegan dietbecause I wanted to give them the best start andencourage compassion. They are vivacious,healthy boys with a love of life – all life (exceptspiders – I’m working on that!).“I breastfed them until they were four months

old and then gradually introduced soya formulaand started weaning them little by little at sixmonths. Their favourite foods were mashedavocado with banana and baby rice with puréedfruits. They now have a diet packed with nutrients– berries and sliced banana with cinnamon ontheir breakfast; juiced fresh fruits to drink andlots of green vegetables. We use a fair amount ofpulses and lots of wholegrains and they drinksoya milk fortified with B12. Because they areused to good food, Jazz and Finn tend to reject alot of junk. Not all of it of course – I don’t denythem ‘treats’ – just moderate them! “I’ve always been upfront with Jazz and Finn

about why we’re vegan. Otherwise how can achild understand why we choose one food overanother? When they were four and five theycould not understand why the world isn’tvegan – how could people eat animals?How can people be cruel? I am proudof their fast-developing andsurprisingly sophisticated views of theworld. They told me the other day thatif you harm one thing, then you harmanother and life is an intricate web so it

would be best if everyone just stopped thekilling. Wise words from ones so young. They’rejust so gorgeous!”

Juliet Gellatley, founder & director of Viva! & VVFand Twins Jazz (left) and Finn, pictured at 6 years

* See Note on Nuts on page 6

including wholemeal bread, brown rice andwholemeal pasta, yeast extracts (eg Marmiteor low salt Meridian Yeast Extract with AddedVitamin B12), pulses (peas, beans, lentils),nuts, seeds, dark green leafy vegetables,avocados and bananas. Many breakfastcereals are also fortified with the B vitamins. Folic acid is required for protein synthesis,

the formation of blood and the metabolism ofDNA (our genetic blueprint), and helps preventneural tube defects in the developing foetus. Itis therefore necessary before conception andduring early pregnancy to help prevent thiscondition. It is found widely in most vegetables(especially dark green leafy vegetables), nuts,pulses (peas, beans, lentils) and avocados.Vitamin B12 (cobalamin) is required for

the maintenance of a healthy nervoussystem and normal blood formation.The liver has stores of B12 lasting upto three years and the body is alsovery efficient at reabsorbing it. Manycommon foods are fortified with B12such as fortified breakfast cereals(check the ingredients label), yeastextracts (eg Marmite or low saltMeridian Yeast Extract with AddedVitamin B12), vegetable margarinesand soya milk. Ensure a dailyserving of these types of food ortake a daily B12 supplement.Vitamins B6, B12 and folic acid

are also necessary for helping tokeep the arteries healthy.

Vitamin DJust 15 minutes of exposure to sunlight onthe face and arms is all that is required bythe body to manufacture vitamin D. Thisvitamin aids the body’s absorption of calciumand is needed for a healthy immune system.Because vitamin D is stored in the liver, asummer of moderate sun is normally enoughto see us through the winter as well. Fortifiedbreakfast cereals, soya milk and vegetablemargarines can be useful dietary sources ifexposure to sunlight is not practicable.


TV Presenter WendyTurner-Webster, Jack, 9,and Freddie, 5 (and dadGary Webster)“After breastfeeding Jack, and then Freddie, forabout three months each they went on to soyaformula and thrived on it! I must say I could notbear the thought of putting dead flesh into mybabies’ mouths. Jack and Freddie have acolourful and varied diet combining vegetarianfoods with my dairy-free alternatives tomargarine, ice-cream, yoghurt, cream cheeseetc. I have heard many times of the parents whoare reluctant to tell their kids where burgers andbacon sandwiches come from. When Jack andFreddie were old enough to understand I had nohesitation in telling them the truth: that is the

only way,surely, thatanyone canthen beexpected tomake aninformeddecision. My pethate is the waywe arebrainwashedfrom a youngage to love someanimals and eat others!”

If you are a vegetarian or vegan then (wisely)you won’t be eating fish; if you are not thenconsider stopping! The government’s FoodStandards Agency conservatively advises thatpregnant and breastfeeding women shouldlimit their consumption of oily fish to no morethan two portions a week. They, along withchildren under 16, should avoid shark, marlinand swordfish entirely and limit the amount of

tuna they eat due to contamination withpotentially deadly pollutants. There is overwhelming science highlighting

the dangers of consuming deadly pollutantssuch as dioxins in herring, salmon, mackereland, to a lesser degree, trout. Further, most ofthe world’s fish are contaminated withmercury – a neurotoxin that causesneurological damage, developmental delaysand learning deficits. The FSA also advises that pregnant

women “shouldn’t take supplementscontaining cod liver oil, or other types of fishliver oil. This is because fish liver oil containshigh levels of vitamin A, like liver and liverproducts such as liver pâtè. If you have toomuch vitamin A, levels could build up in yourbody and may harm an unborn baby.”Approximately 95 per cent of food

poisoning cases are caused by meat anddairy products. Remember, your baby willeat what you eat, so think carefully!Ripened soft cheeses such as Brie andCamembert must be avoided as they maycontain high levels of listeria, which, in rarecases, can lead to listeriosis. This mayresult in miscarriage, stillbirth or severeillness in the newborn baby. Listeriabacteria has also been found in a very smallnumber of cook-chill products. These must

be reheated thoroughly until piping hot. Eggs should be avoided as they carry risk of

salmonella and contain significant amounts ofcholesterol.Vegetables and salads should be washed

thoroughly to remove any contaminated soiland dirt. Buying organic fruit and vegetables will

help to limit the chemicals, such as pesticidesand herbicides, reaching your unborn baby.Caffeine in coffee and cola has been

suspected of leading to birth defects ormiscarriages but studies have provedinconclusive.Although artificial sweeteners in food and

drink are said to pose no threat, again therehave been concerns regarding these. Theycross the placenta and are eliminated veryslowly from foetal tissues.

Foods and Drinks to Avoid


“The vegan diet is the healthiest way to eat. Itprovides amply for all bodies be they adult,teenage or – the subject of this unique guide– baby, infant or pregnant ones! Following theadvice in this booklet will help to ensure ahealthy pregnancy and robust offspring. Iendorse it wholeheartedly!”Dr David Ryde. Fellow of the Royal College ofGeneral Practice

Smoking is clearly bad for you and yourbaby and is associated with low birth weightand cot death. It’s never too late to give up.Any prescribed or over-the-counter

medication may prove harmful to the baby,even aspirin, paracetamol and cold remedies.If you don’t really need them, the advice is notto take them. If you do, consult your doctor.Avoid eating peanuts and nuts while

pregnant or breastfeeding if you, your partneror a child in the immediate family come froman atopic family – see Note on Nuts on page 6.

Breastfeeding is certainly the most naturalform of nutrition during the infant’s first yearof life. Breastmilk is truly miraculous. It is theperfect food for baby, containing not onlyevery nutrient needed but also antibodies thatbolster the baby’s immune system. It isimpossible to replicate the exact formula ofbreastmilk, nor can a bottle replicate thecloseness and skin contact that a baby getswhen feeding from her mother. Besides,breastfeeding is so much easier and morepractical than bottlefeeding. There’s nosterilising equipment, no buying of milkpowder, no heating of milk during the weesmall hours and no chance of forgetting thebaby’s milk if you go out for the day. Also, ifyou’re patient it’s a natural means of losingany extra pounds you’ve put on duringpregnancy. The World Health Organisation(WHO) now recommends that most womenshould exclusively breastfeed their babies forsix months. They conclude that in general thisis the healthiest start to life for a baby.There are many benefits for the baby too.

Asthma, eczema and other allergies can all betriggered by dairy produce. Digestive problems,ear infections, respiratory problems andintestinal bleeding have also been linked to theconsumption of dairy products by infants.The American Academy of Pediatrics

Committee on Nutrition has recommendedsince 1992 that cows’ (and goats’) milk shouldnever be given during the first year of a baby’slife.Also, if you are concerned about calcium,

remember that cows’ milk has evolved forcalves, not humans! It contains four times toomuch calcium for a human baby. Nature nevermeant us to drink it as infants or at any othertime in our life! Three quarters of the world’spopulation do not consume dairy products andthey are lactose intolerant. There are manystudies showing that nations that consumevery little dairy (such as Thailand) haveconsiderably lower incidences of osteoporosisthan nations that consume high amounts

Mother natureknows best Don’t forget that, despite all the rules andadvice, vegetarian and vegan women havebeen producing healthy, beautiful babies forthousands of years. Trust your body andmother nature to nurture your unborn baby.We are a great ape and essentially evolvedto thrive on a vegan diet (see other Viva!Guides: Wheat-Eaters or Meat-Eaters? andYour Health in Your Hands, available atwww.viva.org.uk/guides). Vegetarianism/veganism are the most natural diets in theworld so have a little faith!

Breast is Best

16

(such as the USA). Further, a review of theevidence on the effect of cows’ milk on bonehealth (published in the Journal of theAmerican Academy of Pediatrics in 2005)concluded that children and adolescents donot require cows’ milk but instead mustexercise regularly; eat plenty of fresh fruit andvegetables; and avoid smoking, fizzy drinksand caffeine for strong bones and teeth. Formore information see the VVF’s report on theeffects of cows’ milk on human health, WhiteLies, and the great pocket-sized shopping andhealth guide, It’s Easy to be Dairy Free, atwww.vegetarian.org.uk.These are all good reasons why babies should

be breastfed wherever possible. Althoughbreastfeeding is natural there isa knack to it and it is a good ideato prepareyourself beforethe birth byreading some ofthe very goodbooks that arenow available.

The practicalities ofbreastfeedingWash your breasts as usual when you bath orshower but don’t use soap as this can washaway the natural secretions that protectagainst soreness when the baby starts to suck.Get used to handling your breasts so that youdon’t feel awkward or embarrassed about thiswhen the time comes to start breastfeeding.The baby’s suckling reflex is at its strongest

in the first few hours after birth, so when yourbaby is handed to you it is a good idea to puther straight to your breast. If, however, forsome reason you feel you can’t do this, don’tworry. Just try again quietly and gently a littlelater – perseverance and good support usuallylead to success.Don’t wash your breasts before you feed.

It’s important to have your baby in the rightposition with the head slightly tipped back sothat the chin is close to your breast and thelips are close to your nipple – ‘chest to chest,chin to breast.’ Brush her lips with your nippleuntil she opens her mouth really wide, almostas if she’s going to yawn. This may takeseveral minutes so be patient. When it doeshappen, bring the baby’s head quickly towardsyour breast so that she takes not just yournipple but a good mouthful of breast too.If she is latched on properly you will see the

jaw bone move as she sucks. If not, slide yourlittle finger into the corner of her mouth to


“The Vegetarian and VeganMother and Baby Guide is anexcellent source of informationfor pregnant women and parents.I recommend it most highly.”Professor Jane Plant, author of Your Life inYour Hands and other science-basedpopular health books and a patron of VVF

break the sucking action and try again. It isvery important that your baby has opened hermouth wide enough and is close enough to youto enable her to take a large mouthful ofbreast. This means that your nipple isprotected from friction and will not get sore.Watch that your breast is not covering your

baby’s nose, making breathing difficult. Gentlyhold back your breast with your fingers ifnecessary. After your baby has finishedfeeding, dry your breasts carefully. If you haveproblems with leaking, cover them with breastpads. Some people advise putting cream on orusing a spray but this is not recommended asit interferes with the delicate balance ofnatural secretions. Wash your nipples once aday without soap and keep them dry.Giving short feeds as often as your baby will

co-operate in the early days will give you bothpractice. During these early feeds, your babyis getting not the milk but the colostrum,which protects her from disease and

helps her to excrete the meconium fromthe bowel. Meconium is a sticky, blackwaste product that builds up during thetime the baby is in the womb. The actualmilk comes in a few days after birth – thismight be the second, third or fourth day. Themilk normally comes in quicker for secondand subsequent babies, but this depends onhow much sucking the baby has been able todo. The more you have been able to feed thebaby, the more your breasts will have beenstimulated and the quicker the milk willcome in, although, until it does, thecolostrum will supply all your baby’s needs.When the milk does come, you may find

that you are really ‘bursting’ and the processis rather messy! Giving frequent, brief feedsfrom the beginning will help to minimise thisengorgement. Just keep on feeding your babycompletely on demand and your supply willquickly adjust to your baby’s needs. If you findyou have so much milk that it gushes out tooquickly, making your baby splutter, you canhold back the milk a little by holding yourbreast in your fingers just above the areolaand pushing your breast gently upwards.In the early days you might find that milk

leaks from your breasts between feeds: evenhearing the cry of a baby can trigger the ‘letdown reflex’, which can cause this to happen. Abreast pad inside your bra helps, as doeswearing darkish tops, which do not show up anywet patches too obviously. These inconveniencespass rapidly as you and your baby get used to


Jo LaceyMelika, pictured at 1 year“The Vegetarian and Vegan Mother and BabyGuide has been an invaluable source ofinformation for me. I’ve been vegan for 16 yearsand I had a healthy pregnancy followed by anatural home birth. Breastfeeding our daughter,Melika, has given her a good source of naturalimmunity and this combined with a vegan diethas meant that she is rarely poorly. I wanted todo the best for my baby and it made sense tooffer her foods that I knew to be healthy andcruelty-free. Now a very bouncy, happy two-year-old, Melika is really thriving on a diet of fruitsand vegetables, lentils, nuts and soya productssuch as tofu and veggie sausages. She enjoyssampling all the different milk alternativesavailable –her currentfavourite ishemp milkand ricemilk mixedtogether.She has anatural loveand respectfor animals,which wehope willcontinuethroughouther life.”

“Vegetarian and vegan diets arenot only healthy for babies andchildren but preferable tomodern meat- and dairy-baseddiets, which are a major cause ofchronic ill-health and premature death.” Dr Anne Griffiths MB ChB, Diploma fromthe Royal College of Obstetrics andGynaecology, Member of the Royal Collegeof General Practitioners, MSc inCommunity Paediatrics

breastfeeding. Your breasts will shrink back tonormal size (even though they are producinglarge quantities of milk), they will not leak andthe whole process will become smooth, easyand quite delightful – very different from thoseearly days of adjustment.After your baby has finished feeding, hold

her up against your shoulder and gently rub orpat her back until she ‘burps’. Make sure thatshe is straight, otherwise the wind will notcome up. Some babies do not swallow muchair so won’t need to burp. Don’t worry ifnothing happens! And don’t worry if your babybrings up some milk after she feeds. This isquite normal and just means that she has hadmore than enough. However, if there isprojectile vomiting (where it shoots across theroom), you should consult a doctor as this mayindicate a fault in the baby’s stomach musclesthat can be cured by a small operation.Have confidence in your ability to breastfeed

and don’t give in without a really good try. Thereare so many wonderful benefits for both of youand don’t forget... practice makes perfect!

Mother’s diet for perfectbreastfeedingDuring breastfeeding, your need for extravitamins and minerals continues as inpregnancy but you will also need more niacin,magnesium, phosphorus, zinc and selenium.Yeast extract, wholemeal bread, wholegrains,some pulses, avocados, seeds, nuts*,mushrooms, brown rice, bananas, tofu andbeansprouts are all good foods that will boostyour intake of these vitamins and minerals.Just include one or two additional snacks

each day made from fresh fruit andvegetables, nuts, pulses, black treacle,dried fruits, fortified soya productsand yeast extract for high-powered,nutrient-rich feeding. If you are veganalways ensure you have a dailysupply of vitamin B12 in fortifiedfoods (or take a B12 supplement).Your diet as a vegetarian

breastfeeding mum will provide allthe nutrients your baby needs. Andthere is one less risk to worry about.An American study reported that, ofseven chemical contaminants, sixwere found at markedly lower levelsin the breastmilk of vegetarianwomen compared to a non-vegetarian group.

Formula feeds Never give cows’ milk (whether full fat, semi-skimmed or skimmed) – it is meant for calvesand therefore contains the wrong proportionsof nutrients for the human baby. For example,it is too high in calcium and protein and toolow in essential fatty acids. This is whycompanies make millions of pounds turningcows’ milk into cows’ milk formulas – theyalter the nutritional content in an attempt tomimic human breast milk. Also do not give

soya milk to a baby – it is too low in fat andtoo high in protein. If you want to use aformula, give soya milk formula until yourchild is about two years old.

Don’t be in too much of a hurry togive supplementary bottles,something many mothers dobecause they doubt their own abilityto produce enough milk. Your bodyresponds to the baby’s demands, soif you start to give bottles the babytakes less milk from you, whichmeans you produce less and haveto give more bottles and so it goeson. Breastfeeding is best for babiesand we recommend perseveringwith breastfeeding if you can.However, we understand that forvarious good reasons you may needto bottlefeed your baby andchoosing the right feed willnaturally be important.


“The human body has no nutritionalrequirements for animal flesh or cows’ milk.It functions superbly without them, and thisincludes producing healthy offspring! All theprotein required for human health, includingduring pregnancy and childraising, isabundantly available from plant sources.”Dr Michael Klaper, author Pregnancy,Children and the Vegan Diet

* See Note on Nuts on page 6

The soya story for babiesCurrently there are no completely animal-freesoya infant formulas on the market suitable foryoung babies, as the vitamin D that is added isobtained from lanolin (a waxy substance insheep wool). (Contact the manufacturers toask them to use non-animal vitamin D asconsumer pressure may persuade them tochange.) However, soya formula is still farpreferable to cows’ milk formula, from ahealth perspective and for at least minimisinganimal cruelty. For children a little older, thereis Alpro soya junior 1+ milk alternative, whichcan be used as a main drink for children agedone onwards and as part of a balanced dietfrom six months. It is higher in calories(needed by toddlers) than normal soya milkand enriched with calcium, iron and non-animal vitamin D and is suitable for vegans.There has been some concern over soya-

based infant formulas in the media. The mainconcern has been the fact that soya beans

contain compounds called isoflavones,or phytoestrogens, which behave

like oestrogen, the femalehormone. Ironically, many ofthe beneficial health effectsof soya are attributed to theaction of phytoestrogens(eg lowering bloodpressure, reducing bad

cholesterol, reducing menopausal symptomsand risk of diabetes). These natural planthormones are found in many foods.Examples of non-soya foods that containphytoestrogens include cereals, bread,raisins, rice, chick peas, haricot beans,butter beans, bean sprouts, fruits and mixedvegetable dishes. In other words, they arealmost impossible to avoid – and shouldn’tbe avoided! They may act in a similar way to the

hormone oestrogen but they are muchweaker, between 100 and 100,000 timesweaker. In fact, scientists suggest thatphytoestrogens may actually have anormalising effect on the body’s naturaloestrogen levels (this means that they raiselevels when they are too low and lower themwhen they are too high). Cows’ milk (and milk formula), however,

contains real oestrogen – the same hormonethat women produce. Raised levels ofoestrogen from cows’ milk are linked to breastcancer and prostate cancer. For moreinformation see the VVF report One in Nine(www.vegetarian.org.uk/campaigns/breastcancer/index.html). If a health professional were truly worried

about the effects of oestrogen on a baby thencows’ milk formula would be banned! And yet,it is soya formula that comes under attack forthe much weaker oestrogen-like component itcontains, which is actually protective forhuman health.


But does theamount of soya ababy eats matter?Again, a baby drinking cows’ milk formulaconsumes much more oestrogen (the realthing) than a baby consuming soya formula.Vegetarians, vegans and infants consumingsoya formula are not exposed to levels higherthan those seen in many Asian countries. AUK government report acknowledges thatthere is no evidence that people who regularlyeat high quantities of soya, such as theChinese and Japanese, have altered sexualdevelopment or impaired fertility. It should beremembered that China is the world’s most

populous nation, with over 1.3 billioncitizens, who have been consuming soyafor over 3,000 years!For fuller information, see the VVF’s

easy-to-read and informative guide, TheSoya Story: www.vegetarian.org.uk/guides/guides.htm.

Tooth truthInfant soya formula may contain glucosesyrup. All infant formulas must complywith standards laid down by UKregulations, which specify minimum andmaximum amounts of carbohydrate (thebody’s main form of energy). The


Cows’ milk contains a cocktail of over 35 different

hormones and 11 growth factors. Furthermore,

modern dairy cows (including organically farmed

cows) are frequently impregnated while still

producing milk. At least two thirds of retail milk

in the UK is taken from pregnant cows, and at

this time the hormone level in the milk is

markedly elevated. Hormones from cows’ milk

are linked to breast and prostate cancers. Viva!

and VVF wholeheartedly believe soya milk

formula to be the safe option for babies.

Simon ParkinPictured with partnerHelen and baby Elliott, at 3 weeks old“My partner, Helen, had an easy pregnancythanks to an active lifestyle and a veggie diet.With the help of some great advice from theVegetarian and Vegan Mother and Baby Guide,Helen has cut down on dairy and increased herfruit and veg consumption whilst breastfeedingand is loving her new, improved diet. It’scertainly doing Eli a world of good – he’s gainedhalf a pound in his first two weeks!“I think it’s so important for children to learn

to be kind to animals as it teaches empathy andgentleness. And bringing them up veggie is theperfect way ofteaching themkindness, not tomention keepingthem fit andhealthy.“I have no

qualmswhatsoever aboutEli being a veggieand I can’t waituntil he’s oldenough to sharein the delights ofa Friday nightvegetable currywith his Dad!”

carbohydrate used can’t be lactose (the sugarin cow’s milk) so an alternative carbohydrateis used – glucose syrup. Glucose syrup comesfrom corn starch. Tooth decay can be the result of many

factors, not only the presence of sugars in afood or drink. Research has shown that soyainfant formulas are no more likely to causetooth decay than normal infant milks. Themost important factor appears to be how theyare consumed. Any food or drink containingsugars shouldn’t have frequent or prolongedcontact with teeth and trainer cups should beused as soon as your baby is able to drink thisway. Thus, if normal weaning practices areadopted, soya infant formulas (or otherformulas) should not cause harm to teeth.Soya infant formulas have been used for

decades – indeed a review on this subject inNutrition Review states that for more than 70years “soya-based infant formulas have beenfed to millions of infants worldwide andstudied in controlled clinical research...Consequently, soya-based infant formulascontinue to be a safe, nutritionally completefeeding option for most infants.”Of course, soya is not a natural food for

babies, but then again nor is cow’s milk,which is loaded with oestrogens – and not themild ones derived from plants but potentoestrogens from another mammal. And wehave already seen the host of illnesses andconditions that may be linked to infantsconsuming dairy products.

Our opinions are that we would choose soyaformula milk to feed our babies (and did!) andconsider soya milk to be a healthy food forboth children and adults and far superior tocows’ milk.

Making the formulaMaking up the formula depends on the brandso ensure you read the label properly.Generally, the method is as follows: washyour hands first and boil enough water for thenumber of bottles you intend to make. Whenboiling the water empty the kettle and put infresh water – water that has been boiledbefore may have levels of minerals that aretoo high. Let the water cool and then put thecorrect amount in each bottle, using themeasure on the side. Measure the formulausing the scoop provided. Don’t pack it downas too much powder can be harmful. Level itoff with a knife. Add the powder to the bottle,

screw on the cap and shake to dissolve. Storethe bottle in the fridge but throw any awaythat is not used within 24 hours.Some babies like their formula straight

from the fridge and others prefer a bottlewarmed in a bottle warmer, microwave ovenor jug of hot water. To give a bottle, cradle thebaby in the crook of your arm so that she iscosy and close to you. When practical, openyour shirt so that she can feel the warmth ofyour skin. Gently touch the baby’s cheeknearest to youand as sheturns towardsyou pop the teatin her mouth.Make sure youtilt the bottlewell so that themilk fills the teatend of the bottleand no air can getin – this would giveher colic. Pull on thebottle a little as yourbaby sucks, to keepup the suction.After your babyhas finished herfeed, ‘burp’ heras described atthe end of thebreastfeedingsection.


“Scientific studies show thatbalanced vegetarian and vegandiets are not only perfectly safe duringpregnancy and childhood but may confersignificant health advantages over the longerterm. Vegan diets will no doubt come to beregarded as the very best health insurancepolicy a parent can give their children.”Dr Justine Butler, VVF health consultant

At this age you can give your baby a littlefresh, unsweetened fruit juice, diluted half-and-half with boiled, cooled water. (Look forjuices described as 100 per cent fruit juice.)Suitable juices are orange (freshly squeezed,frozen, pasteurised or unsweetened from acarton) or apple juice (carton and fortified withvitamin C, but without other additives). Applejuice is the best choice if you have any historyin your family of allergies to citrus fruits. Givethis fruit juice initially from a teaspoon, in themiddle of the morning or afternoon. As soonas your baby gets used to taking it in this way,try giving it from a normal cup and not a mugwith a feeder lid – it is an excellent way ofintroducing your baby to a cup. Continue withbreast or bottle feeding in the normal way.Breast milk supplies all your baby’s

needs, including vitamin C, for the first sixmonths of her life. So, if your baby is happyand thriving, there is no need to think aboutintroducing solids until she is six monthsold. However, if after four months your babydoesn’t seem fully satisfied with milk, youmight try giving a first taste of food – butdon’t start before four months old asintroducing solids too early to an immaturedigestive system could possibly cause anallergic reaction.

The first spoonfuls are really just to getyour baby used to the taste and feel of solidfood. Do not think of them as a real source ofnourishment at this stage. The baby stillneeds milk feeds for that and the emotionalsatisfaction of sucking.The first taste should be half a teaspoonful

of a fruit or vegetable purée (see Foods ForWeaning and How to Prepare Them on page25). Traditionally, cereals were always thefirst solid food given to babies, but these arenow advised against due to the possibility ofan allergic reaction when given so early.Allergic reactions are really quite rare and,where they do occur, are usually inherited soyou will know in advance if they are likely.Delaying the first solid food to four or sixmonths makes the risk of an allergic reactionless likely because the digestive system ismore able to cope.The foods that most commonly cause


“This guide offers excellent and sound advicefor any parent or parent-to-be. Vegan dietsare the healthiest and safest diets forpeople of all ages – including babiesand children.”Veronika Charvatova MSc, healthcampaigner, VVF

Four to Six Months Old

allergies are milk and dairy products, eggs,nuts, some fruits and foods containing gluten.Signs of an allergic reaction are rashes andswelling of the eyes, lips and face; sickness;diarrhoea; eczema; hay fever and asthma.Babies often grow out of allergies, usually bythe time they are two years old, althoughsome allergies, particularly to dairy productsand nuts, can last a lifetime.Give this first taste of solids at one of the

main milk feeds corresponding to breakfast,lunch or dinner, whichever is the mostconvenient. If you are planning to go back towork but want to continue breastfeeding, start

giving the solids at lunchtime as this willeventually become the first meal at which thebaby gives up breastfeeding and has only solids.Whether you give the solid food before or

after the milk feed is entirely up to you, or,perhaps more to the point, up to the baby! It’sgenerally better to give solids before themilk feed so you can gradually increasethe quantity until the baby is satisfiedand eventually forgets about the milkfeed. However, there is no point intrying to give solid foods if your baby ishungry, wanting comfort and crying for a

feed. It is better to feed first and givesolids afterwards.Use a flat, shallow spoon and be prepared

for the fact that your baby may well spit outyour lovingly prepared offerings. Don’t take itpersonally and don’t worry because the babyis not depending on it for nourishment at thisstage. Try again another day, persisting gently.There is no hurry.It’s a good idea to try your baby on the same

food for several days before introducinganother so you can make sure there is noallergic reaction. Certainly if you have anyhistory of allergies, asthma, eczema or hayfever in the family, it is advisable to continuewith just one food for at least four days beforetrying another, and watching carefully for anyreaction. You can gradually increase thequantity so that your baby is having perhapstwo tablespoonfuls at a time. This allows thebaby’s digestive system to slowly adapt.


Julie Cook Rowan, 4 years andSpencer, 6 years“I had textbook, healthy vegan pregnancies withboth of my sons. I didn’t encounter any negativityfrom people about my diet – quite the opposite. Iread up on which foods I’d need in pregnancy toensure my diet was nutritious and found itextremely easy. My sons are now 8 and 6 andhave a varied, healthy diet – everyone is alwaysimpressed with the wide variety Spencer andRowan eat – they have an excellent diet (theyreally do eat their greens!) without missing outon treats. I’ve always been honest about whythey don’t have animal products and they willnow ask if certain foods are vegan – they areproud that they don’t eat animals.”

Carrot puréeScrape a carrot and boil it in a little unsaltedwater until tender; purée with enough of thecooking water to make a soft consistency.Start by giving a taste of 1⁄2 teaspoonful beforeor after the midday or evening milk.

Swede or parsnip puréeMake in the same way as carrot purée.

Apple or pear sauceUse sweet apples or pears only, not tart onesthat require added sweetening. Peel, core andslice the fruit and cook in 2-3 tablespoons ofwater until tender. Purée, adding a little extraboiled water if necessary to make a softconsistency.

BananaMash the flesh of a very ripe banana thoroughlywith a fork, adding a little cooled, boiled waterif necessary to make a soft consistency.

AvocadoCut in half, scoop out and mash the flesh, addinga few drops of cooled boiled water if necessary.

CourgetteCut off the ends and cut into small pieces.Cook in a minimum of unsalted water untiltender. Purée with enough cooking water tomake a soft consistency.

PumpkinPeel and remove the seeds. Cut the flesh intopieces and cook in a little boiling water untiltender. Purée.

TomatoSuitable raw or cooked. Sievecookedtomato toremovetheseeds.Scaldand peelraw tomatoand cut out thecore, then mash.You can remove theseeds if you like, but the jelly around them is avaluable source of soluble fibre.

Grated apple or pearChoose sweet apples and well-ripened pears.Peel and grate finely.

Peaches, apricots, sweetcherries, mangoes,papaya, kiwi fruitChoose really ripe fruit, remove the skin andpips or stones and mash the flesh thoroughly.

Broccoli, cauliflower,Brussels sprouts, green cabbageWash and trim. Cook in a minimum ofunsalted water until tender (they should be

mashable but not soggy). Purée with a littleof their cooking water. (Cooked cabbage andBrussels sprouts can create intestinal gas – ifthis is a problem, mix with another vegetablepurée such as carrot.)


Foods For Weaning and

How to Prepare Them

SpinachWash thoroughly, remove the stems and shredthe leaves. Cook in a saucepan with a littleextra water until the spinach is tender. Purée.(Don’t give more than once or twice a week asthe oxalic acid content affects the body’sabsorption of some minerals.)

Dried apricots, prunes,pears, peaches, applesWash, then cover with boiling water and soakovernight. Next day, simmer until tender.Remove pits from prunes. Purée. (Can have arather laxative effect.)

Date puréePut 225g dates into a saucepan with 1⁄2 cupwater and heat gently for 5-10 minutes, oruntil the dates are mushy. Remove from theheat and mash with a spoon to make a thickpurée, looking out for and removing anystones as you do so; set aside to cool.

Baby rice cerealThis is the best first cereal to give because itis the least likely to cause allergic reactions.Choose one fortified with additional iron and B vitamins, and make up with liquidaccording to the directions on the pack.

PotatoesScrub. Bake or boilin unsaltedwater. Scoopthe potato outof the skinsand mash. Veryfinely choppedgreen vegetablescan also beadded, such aswatercress or raw spinach leaves.You can also add mashed tofu.

Corn, peas, green beansBoil until tender and purée. Fresh or frozenare fine; canned are not advised because ofthe salt and sugar they contain.

MuesliBuy a mix without sugar and other additives,or make your own from oats, nuts and raisins,then grind to a powder. Moisten with water,fruit juice or plain soya yoghurt. Sprinkle withwheatgerm and mix well. Powdered nuts orseeds or grated apple or pear can be added.

Wholewheat breadFrom six months onward, a little crustlessbread can be added to vegetable purées. Thebran in 100 per cent wholegrain bread andflour is too laxative for some babies; a 50:50bread (preferably with added wheatgerm for

extra iron) or enriched white bread isoften a better choice for babiesunder two years old.


Suggested FeedingPattern from Four to SixMonths OldOn waking: Breast or bottle-feedBreakfast: Breast or bottle-feedMid-morning: Diluted real-fruit juice from

spoon or cup (or give mid-afternoon)

Lunch: 1⁄2 – 2 teaspoons of fruit orvegetable purée. Breast orbottle feed

Mid-afternoon: Diluted real-fruit juice fromspoon or cup (unless this wasgiven mid-morning)

Dinner: Breast or bottle-feedBefore bed: Breast or bottle-feed

As your baby takes more solid food, thedemand for milk will decrease. Your baby willsuck from you for a shorter time and ataround eight months may give up the milkfeed entirely at meal times. Your milk supplywill decline correspondingly: the reverse ofthe process that enabled you to produceenough milk in the early days. You willprobably find it takes two or three days foryour body to catch up with the baby’s decreasein demand and your breasts may feel ratherfull, but this transition period only lasts for acouple of days or so.You can now begin to enrich the simple fruit

and vegetable purées with vegetarian protein

ingredients. Any of the following can be added.Orange lentils made into a thick soup make

a wonderfully nutritious meal for a baby.Serve as it is or with a little crustlesswholegrain bread mashed into it, or make thesoup extra thick and add to a vegetable purée.Beans such as soya, red kidney, cannellini

or butter beans can be cooked thoroughly andmashed into a purée. Use home-cooked orcanned ones but, if using the latter, ensurethey are rinsed properly to remove the saltedwater. Don’t give canned beans to a babyyounger than eight months.Beans in tomato sauce make a nutritious

meal from eight months onwards. Choose avariety without preservatives or colourings;although they will probably still contain a littlesugar and salt, these remain a nutritious food.Mash or purée them. Can be mixed withcrumbled wholegrain bread and a little boiledwater to moisten.Tofu can be drained and mashed

thoroughly, then mixed with vegetable or fruit purées.Tahini or peanut butter can be mixed a little

at a time into fruit or vegetable purées. 1⁄2 ateaspoonful should be enough to start offwith. Choose or make a smooth peanut butterwithout salt or additives. (Peanut butter

should never be given directly on its own as itcan cause choking.)Yeast extract can be added 1⁄4 teaspoon

at a time to vegetable purée. Use a low-sodium extract.Brewer’s yeast (a debittered one) can be

sprinkled sparingly – say 1⁄4 teaspoonful – overa baby’s vegetable purée or breakfast mueslimix. It can also be added to mashed banana-and-soya yoghurt mix.Finely milled nuts and seeds (milled in a

food processor or clean electric coffee grinderor bought ready ground) can be stirred intofruit or vegetable purées, starting with 1⁄2teaspoonful. If you’re grinding your own, use avariety of nuts: almonds, Brazil nuts, peanuts,walnuts, pumpkin and sunflower seeds.Wheatgerm can be sprinkled over fruit or

vegetable purées and added to cereal mixesand yoghurt for splendid nourishment.Yoghurt – an active, plain soya yoghurt

without preservatives – can be added to fruitpurées or given with a sprinkling ofwheatgerm or powdered nuts. It can bemashed with banana, wheatgerm, a little


“What you eat both before andduring pregnancy has a dramaticeffect on your baby’s health notonly during the early years butright through into adulthood.Choosing a good vegetarian or vegan diet isnot only safe but ensures that vitamins – suchas folic acid, vital for early development of thefoetus – are provided. A well-balancedvegetarian or vegan diet is a fabulous way offeeding babies and young children too –giving them the healthiest start in life.”Amanda Woodvine MSc, nutritionist

Six to Eight Months Old

tahini and some powdered nuts to make aquick baby meal.Once the baby is taking these solids happily,

you can give an enriched vegetable purée as amain course, followed by a fruit purée,yoghurt or cereal-based mixture as a‘pudding’. You can also begin introducingsolids before the other main feeds of the day,so that eventually the feeds that correspond tobreakfast, lunch and dinner are composedentirely of solids. You will also find that, asyour baby gets used to the texture of solidfood, there is no need to be so particularabout puréeing the food. In fact, it is good toget used to a bit of texture in food at thisstage. We soon found we only needed to mashfood for our babies, although we have heard ofbabies who were more fussy. You will gradually be able to drop first one

milk feed and then another so that by the time

the baby is around nine months old, thebedtime feed may well be the only one left. Donot be in a hurry to wean the baby from thebliss of this; it is important for the closenessto you and the emotional satisfaction thatsucking gives. Many babies havespontaneously given up on the bedtime feedby the time they are one year old, but manyhave not.There are those who believe you shouldn’t

encourage feeding during the night after, say,six months, when the baby probably doesn’tneed it for nourishment. Your baby may justbe acquiring an enjoyable habit that mayeventually drive you to distraction. Otherchildcare experts disagree with this and ourview is that, if a child cries for food and theloving comfort of his or her parent’scloseness, then it is better to meet that need,even though it can be demanding. But it doespass and contributes very much to the child’semotional security, both at the time and inlater life.Some people believe that when you start to

give solid food is the time to wean a babyfrom the breast to the bottle. We don’t seeany point in this unless you want to stopbreastfeeding. If your baby is happy and all isgoing well, it seems better to continuebreastfeeding for the few remaining months.However, once your baby has given up all thedaytime feeds, you might like to give a bottlefor the final feed so that you can be free to goout in the evenings.

At this stage, particularly if the baby isteething, you can introduce some finger foods.Your baby may find it comforting to chew onsomething hard: a piece of apple, raw carrot,bread or rusk – but never leave a baby alonewith this type of food because of the danger ofchoking. If anything does get stuck in yourbaby’s throat, be ready to hook it out quicklywith your finger or turn your baby upside downand smack gently in the small of the back.

Suggested FeedingPattern from Six to EightMonths OldOn waking: Breast or bottle-feed.Breakfast: Baby rice, muesli cereal or

enriched fruit purée; breastor bottle-feed

Mid-morning: Diluted real-fruit juice from aspoon or cup (or give thismid-afternoon)

Lunch: 1-2 tablespoons enrichedvegetable purée, or lentilpurée, followed by some fruitpurée (optional)

Mid-afternoon: Diluted real-fruit juice from aspoon or cup (unless this wasgiven in the morning)

Finger foods: Slices of apple, carrot, wholewheat rusk

Dinner: Same as breakfast; breast orbottle-feed

Before bed: Breast or bottle-feed


If your baby takes well to solids, you will quitesoon find that she will easily and naturally eata little of what you, as a family, are having.The main thing to watch (apart from avoidingsugar, salt, caffeine,deep fried foods,additives and eggs tounder twos) is that thebaby’s portion is nottoo highly seasoned.Sometimes it’spossible to take out asmall quantity for thebaby before addingspices andseasonings.If your baby gets

used to trying newflavours, it will makeit possible for you toeat out with friendsor in a restaurant.Simply select asuitably unspiced orlightly seasoned dishfrom the menu and mash the baby’s portionwith a fork.At this stage you may need to consider the

amount of fibre your baby is getting. Since a

vegetarian or vegan diet is naturally highin fibre, which facilitates the passage offood through the intestines, it’s importantfor the baby to have some concentrated

sources of nourishmenteach day aswell, such aspowdered nuts,yeast and yeastextract(unsalted),tahini, peanutbutter or soyayoghurt. If thediet becomes toolaxative, it cancause a very sorebottom and reducethe amount ofnutrients beingabsorbed. It isadvisable to give abread that is lowerin fibre thanwholegrain. Trywheatgerm bread or,

if this is still too fibrous, buy a 50:50 or anenriched white one. Try a higher fibre breadagain when the baby is a little older.

Suggested FeedingPattern from Eight orNine Months OnAt this stage, between nine months and ayear, your baby will probably have an eatingplan that goes something like this:

On waking: Water or diluted real-fruitjuice from a cup

Breakfast: Muesli or oatmeal; toast orbread with low-sodium yeast extract

Mid-morning: Diluted real-fruit juiceLunch: Mashed nut or legume

savoury with vegetables; fruitpurée and cereal pudding orfruit with yoghurt. Water

Mid-afternoon: Diluted real-fruit juice; fingerfoods – apple, carrot, pear,wholewheat rusk

Dinner: Bread with nut butter, yeastextract or lentil spread orlentil soup with bread; carrotsticks, pieces of rawcucumber, slices of apple;fruit with soya yoghurt orcereal pudding

Before bed: Breast or bottle-feed


Eight to Twelve Months Old

Don’t worry if your child really doesnot like some foods; you canusually find another source ofthe same nutrients. It’s betterto stick to foods that you knowwill go down well and avoid abattle of wills.All children will go through

the stage when they learn thepower of the word no! If this vetois used over food you may beable to nip it in the bud byoffering a choice of twoequally nutritious itemsinstead of one that theycan veto.Encourage your

toddler to feed herselffrom an early age. Yes, it’shorribly messy but asensible bib – the plasticones with pockets that catchspilled foods – are good andsome kind of easily washedcovering on the floor under thebaby’s chair will cope with mostdisasters.Don’t worry if your toddler eats

the foods in the ‘wrong’ order ormixes things up (after all, that’s part

of the fun, spoilsport!) anddon’t set too high astandard. The toddler willenjoy being independentand competence will growwith practice. You’ll blessit in the end!If there’s a problem over

food, the secret is not toget emotional about it. Itsimply isn’t worth making an

issue over food or allowingdifficult situations to develop. In

fact, as in all thingsconcerning your child, it’syour relationship with himor her that’s mostimportant. This is whatyou’re building up and whatwill endure long afteryou’ve forgotten the horrorsof broken nights, food fadsand puddles on the carpet!Always put your relationship

first, before a spotless house,before rigid timetables, before

battles over food, and you will berewarded by the deepening bond of

understanding and companionship that willdevelop between you.

Lesley Jeavons Aidan, pictured at six months“Apart from a few weeks of morning sickness, Ihad a perfectly wonderful healthy pregnancy. Ifelt great and was fit enough to work right up tomy due date!“I thought that my midwife would give me a

hard time for being vegan so when I went to seeher I was armed with facts from this Mother andBaby Guide. Instead she was supportive andpleased that I knew about nutrition. “Aidan weighed 71b 2oz at birth. He is totally

healthy and gained weight rapidly. Up until fourmonths his sole food was breast milk, thoughwhen we weaned him he had a varied healthydiet and hastaken to it like aduck to water.“I’m convinced

that a vegan dietis the mostnatural andhealthy – for meand my preciousbaby – and Iwouldn’tconsider givingAidan anythingless. Iwholeheartedlyrecommend avegan diet to anyone. What better natural startcould you give your child?”


Survival Tips


Week OneLUNCH DINNER

MondayTofu Potato Cakes with Parsley Bread with almond butter or tahiniSauce and carrot sticks. dip and slices of tomato.Segments of orange. Grated apple with soya yoghurt,Soya milk formula. raisins and wheatgerm.

Soya milk formula.

TuesdayVery Quick Lentil Soup* with 50% Hummus* with broccoli florets,wholemeal bread mashed into it. carrot sticks and wholemeal toast.Slices of tomato. Fresh fruit Slices of apple.prepared for finger feeding. Soya milk formula.Soya milk formula.

WednesdayPasta in Quick Tomato Sauce* with Reheated Very Quick Lentil Soup*Parmazano (vegan Parmesan-like and wholemeal roll.cheese), nutritional yeast flakes Raw broccoli florets.or ground almonds. Ripe pear slices.Finely grated apple with a little Soya milk formula.soya yoghurt.Soya milk formula.

ThursdayBaked potato mashed with a little Hummus* with fingers of 50%finely grated vegan cheese or tofu wholemeal toast.and finely grated carrot. Carrot sticks.Banana mashed with a little soya Mashed mango.yoghurt and grated pumpkin seeds. Soya milk formula.Soya milk formula.

FridayLeftover Lentil and Broccoli Spicy Beanburger* with watercressGratin* (make it for yourself the and carrot sticks.night before), reheated and Muesli: soya yoghurt mixed withmashed with skinned tomato. rolled oats, wheatgerm, finelySoaked dried apricots puréed grated apple, raisins, powderedwith soya yoghurt, topped with a pumpkin seeds.sprinkling of wheatgerm. Soya milk formula.

SaturdayScrambled Tofu on crumbled Red Kidney Bean and Avocado Salad50% wholemeal bread with with shredded lettuce and carrots sticks.shredded watercress. Fingers of 50% wholemeal breadSegments of orange. with yeast extract.

Slices of apple.

SundayQuick Mushroom and Almond Borlotti Beans in Coconut Milk.Nutmeat*. Bread fingers.50% wholewheat toast. Apples with Raisins.Date purée. Soya milk formula.Soya milk formula.


(and You!) Two-week Menu for Your Baby or Toddler’s Lunch and DinnerViva!’s Recipes for Toddler

Recommended age of baby givenat the start of each recipe

Week TwoLUNCH DINNER

MondayBroccoli and Potato Soup* with Baby Pasta Bake*.Nut butter on fingers of 50% Nectarine Dessert.wholemeal bread. Raw broccoli florets.Slices of apple. Soya milk formula.Soya milk formula.

TuesdayLeft-over Pasta Bake*. Tofu & Kidney Bean Sausages with Puréed apple with raisins. Carrot & Butternut Squash MashSoya milk formula. and Edamame Beans.

Fresh fruit prepared for finger feeding.Soya milk formula.

WednesdayBaby Spinach Pancakes with Cottage Pie with Black Eyed Beans*.Vegan Cream Cheese*. Banana Bread* with soya yoghurt.Flapjack* pieces. Ripe pear slices.Soya milk formula. Soya milk formula.

ThursdayLeftover Cottage Pie* with Macaroni ‘Cheese’*.Black Eyed Beans. Grilled Pineapple Chunks.Leftover Banana Bread with Soya milk formula.Soya YoghurtSoya milk formula.

FridayBaked Potato with Butterbean Roasted Vegetables with fusilli pasta.Hummus. Carrot sticks.Mango slices. Strawberry Dessert.

Soya milk formula.

SaturdayMini Pizza Bites*. Easy Lentil Dahl*.Fruit yoghurt topped with Banana with soya custard.ground nuts. Slices of apple.

Soya milk formula.

SundayLeftover Dahl* with 50% Soft Vegetable Lasagne with Tofu*.wholewheat toast. Mixed berries with soya yoghurt.Soya custard with mashed fruit Soya milk formula.left from the week.Soya milk formula.

Dishes marked * are suitable for freezing. Only give nuts if not from anatopic family – see Note on Nuts on page 6.All fruit and vegetables in these dishes should be finely chopped,unless otherwise stated.


Recipe photography: Helen Rossiter/Viva!


Week One

Tofu Potato Cakes with ParsleyServes 4 | Prep time: 30 mins | Cooking time: 10 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

1 Boil the potatoes until tender, then drain and mash with themargarine and a little soya milk if necessary.2 Mash the tofu, and then add to the potato, along with the parsley andpepper to taste. 3 Form the mixture into four flat cakes, coat with flour, then eitherbrush with oil and grill on both sides or shallow-fry.4 Drain on kitchen paper.

l 250g/9oz potatoes, peeled andcut into even-sized chunksl 15g/½oz vegetable margarine l A little soya milkl 100g/4oz firm tofu

l 1-2 tbsp chopped parsleyl Finely ground black pepperl A little flourl Rapeseed oil

Very Quick Lentil SoupVery soothing and nourishing as well as an excellent source of iron.This soup is very popular with babies and was the first soup Rose gaveto her daughter when she was six months old.

Serves 4 | Prep time: 15 mins | Cooking time: 30 mins Recommended age of child: from six monthsFreeze time: 8-10 weeks

1 Put the lentils, onion and garlic into a saucepan with 1 litre (1 ¾pints) water.2 Bring to the boil and then simmer for about 30 minutes, until thelentils are very tender and pale. Alternatively, cook in a pressure cookeron high for 5 minutes.3 Stir well to get a smooth texture. Then add some lemon juice (startwith 1 tablespoon), season as required and serve.

l 225g/8oz split red lentilsl 1 onion, peeled and choppedl 2 garlic cloves, peeled and chopped

l 2 tbsp veg margarinel Juice of half a lemonl Black pepperl 1 tsp ground cumin (optional)


Pasta in Quick Tomato SauceA favourite children love. You may need to purée the sauce if your childdoesn’t like ‘bits’. Use your favourite pasta, eg wholegrain spaghetti orpenne pasta.

Serves 2 | Prep and cooking time: 30 minsRecommended age of child: from 10 monthsFreeze time: the sauce freezes well for 8-10 weeks

1 Put a large pan of water on the hob to heat up forthe pasta. Heat 1 tablespoon of the oil in apan, add the onion, then cover and cookgently for 10 minutes. Add the garlic andstir for a moment, then add the tomatoes,chopping them up with a spoon. Leave tosimmer, uncovered for 10-15 minutes, until theliquid has reduced a little.2 Cook the pasta in the boiling water accordingto packet instructions, or for about 8 minutes,until it’s al dente, then drain and return to thepan. Stir in the remaining tablespoon of oil and pepper to taste.3 Either mix in the sauce with the pasta and serve, or servethe pasta onto plates and spoon the sauce over. Top withParmazano and/or torn basil.

l 2 tbsp olive oill 1 onion, choppedl 1-2 garlic cloves, choppedl 400g/14oz can tomatoesl 1 tbsp tomato purée orsundried tomato puréel Pasta, eg 250g/9oz spaghetti

l Ground black pepper

To serve: Parmazano (veganParmesan-like cheese from most supermarkets) and/or tornbasil leaves

Lentil and Broccoli GratinServes 4 | Prep time: 30 mins | Cooking time: 30-40 minsRecommended age of child: from 8 monthsFreeze time: 8-10 weeks

1 Put the lentils into a saucepan with 600ml/1pint water, bring to the boil,and then let them simmer for 20-30 minutes, until they are soft and pale.2 Heat half the oil in another pan, add the onionand ginger and cook for 10 minutes, uncoveredso that it browns a bit, stirring from time to time.3 Steam the broccoli until it is just tender, thenput it in the base of a shallow gratin dish. 4 Put the lentils into a food processor orliquidiser, with the onion mixture and the lemon,and whizz to a smooth purée. It should be theconsistency of double cream; add some water ormilk if it is too thick. Season.5 Pour the lentil purée evenly over the broccoli.Sprinkle the breadcrumbs and remaining oil orcheese on top (if you use the cheese, you won’tneed the extra oil).6 Put under a moderate grill for about 20minutes, until the top is brown and the insidepiping hot. Alternatively, bake at 190ºC/375ºF/GasMark 5 for 30-40 minutes.


l 175g/6oz red split lentilsl 4 tbsp olive oill 1 large onion, peeled and choppedl 2.5cm/1inch piece of freshginger, peeled and grated

l 350g/12oz broccoli, washed,trimmed, divided into floretsl Juice and grated rind of 1 lemonl Freshly ground black pepperl Soft breadcrumbsl Grated vegan cheese (optional)

Fiona Smithers-GreenFinley, pictured at one day old“When my husband and I discussed having ababy, the last thing we worried about was mydiet! I have always been 100 per centconvinced that a vegetarian diet would poseno problem for conception and pregnancy andI was right! My son was born a healthy 8lb13oz and has been thriving ever since. I haveno hesitation in bringing Finley up on avegetarian diet. In fact, I would be moreworried about his health if his diet includedmeat. A veggie diet supplies every nutritionalneed perfectly well and I would recommendit to everyone.”

Spicy BeanburgerServes 8 | Prep time: 30 mins | Cooking time: 10 minsRecommended age of child: from one year (but don’t make it too spicy!)Freeze time: 8-10 weeks

1 Preheat the oven to 200ºC/400ºF/Gas Mark 62 Heat 1 tbsp oil in a large saucepan; add the onion and stir.Cover and leave to cook over a moderate heat for 5 minutes, stirring occasionally.3 Add the carrot, pepper and garlic and cook for a further 5 minutes.4 Stir in the spices, starting with ¼ teaspoonful of chilli powder if you’re using it and cook for 1-2 minutes, then remove from the heat.5 Mash the beans and add to the onion mixture,together with the breadcrumbs and seasoning totaste. Mash the mixture together very well at thisstage because this is what holds it together.6 Divide into eight, form into burgers and coatwith the dried crumbs.7 Place on an oiled baking sheet and bakeuntil brown and crisp on one side, then turnover to cook the other side. Drain on kitchenpaper and serve hot or warm.

l Olive oill 1 onion, peeled and choppedl 1 carrot, peeled and gratedl ½ green pepper, de-seededand choppedl 1 garlic clove, peeled and crushedl Hot chilli powder to taste(optional)

l 1 tsp ground corianderl 2 x 425g/15oz cans red kidney beansl 50g/2oz soft wholemealbreadcrumbsl Freshly ground black pepperl 100g/4oz dried wholemeal crumbs



Scrambled TofuServes 2 | Prep time: 5 mins | Cooking time: 7-10 minutesRecommended age of child: from six monthsFreeze time: unsuitable for freezing

1 Remove the tofu from its wrapper and drain all the water out. 2 Add 1 tbsp oil to a pan and heat gently. 3 Crumble in the tofu by hand – it should be in small pieces about thesize of peas. 4 Gently fry for a couple of minutes and add some turmeric and a littlesalt and pepper. 5 If desired, add chopped cooked veg.

l 1 block firm tofu l 1 tbsp oil l Turmeric (mild-tasting yellowspice – watch you don’t get it on

clothes as it stains! It’s availablein all supermarkets, health andIndian stores) l Pepper

Kate Melvin Identical twinsHamish & Angus, now 5 years“Being vegan yourself is one thing. Somepeople admire and understand you, others tell you thatyou are extreme! Bringing up vegan babies is a whole different ball game.For a few people this is a step too far and you are being irresponsible byinflicting your beliefs on your children. However, it then equally applies thatmeat eaters are inflicting their dietary habits on their kids! As a vegancouple we were happy to bring up our twins, Hamish and Angus, as vegan.“As a vegan of 13 years I enjoyed a relaxed and trouble-free pregnancy.

Not only did I stay very active and healthy, but, much to the amazement ofthe health professionals, I carried our babies for the full 40 weeks, (unusualfor twins)! Angus was 6lbs 11oz and Hamish 7lbs 4oz, which for twins isfantastic (the average is 3lbs).“Hamish and Angus arrived naturally and were breastfed almost

exclusively until I returned to work at five months and for some feeds untileight months. Soya formula milk wasn’t difficult to get hold of and they boththrived on it. At the start of weaning we used potatoes, vegetables and fruitsbut the biggest hit was porridge each morning. I gradually introduced lentilsin soups and beans mashed up as well as foods such as ground seaweed,tahini, yeast extract, hazelnut oil, dried fruits etc. Their favourite wasavocado and rice. “I was initially worried that I might not be able to provide all the

nourishment they needed but as time went on I realised they are fullynourished, energetic boys. Their developmental review at seven monthsconfirmed that they were advanced for their age, so I needn’t haveworried and I would have no hesitation in recommending a vegan diet toanyone. Hamish and Angus are living proof that a vegan diet is not onlyperfectly safe but a healthy alternative to one full of animal proteins,hormones and fats.“My sons are strong, intelligent, lively, happy boys.”

HummusAlthough you can buy delicious hummus, it’s usually too salty for toddlers.However it’s easy to make your own, and worth it if you eat a lot of it. Tomake enough for two adults, drain a 425g can of chickpeas, reserving theliquid. Put the chickpeas into a food processor with 1-2 crushed or gratedgarlic cloves, 2 tablespoons pale tahini, a tablespoon of lemon juice and 4tablespoons of the reserved liquid. Whizz until smooth. Add more liquid ifyou want a thinner mixture. Season as required. Hummus is great with salad, as a dip with raw vegetables or bread,

or as a filling in sandwiches. Children love it when they get the taste forit, and it’s extremely nourishing. You can introduce hummus to yourchildren from the age of six months onwards but go easy on the garlicif giving it to a baby. (See alternative version on page 50.)


Quick Mushroom and Almond NutmeatPrep time: 20 mins | Cooking time: 15 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

l 150ml/5fl oz boiling waterl 1 tsp yeast extractl 4 slices of wholemeal bread, crusts removedl 1 onion, peeled and finely choppedl 2 tbsp oill 125g/4oz button mushrooms, washed and slicedl 125g/4oz almonds, finely grated in a coffee mill – or use ground almondsl 1 tbsp soya saucel 1 tbsp lemon juicel Pepperl Chopped parsley and lemon wedges, to serve

1 Put the boiling water, yeast extract and bread into a bowl. Leave onone side.2 Fry the onion in the oil for 7 minutes, browning lightly, then add themushrooms and fry for 3 minutes more.3 Stir in the bread and water mixture, the almonds, soya sauce, lemonjuice and seasoning. Mix gently, then cook for a few minutes longer toheat everything through.4 Serve, sprinkled with chopped parsley and garnished with lemonwedges. Some fingers of hot wholewheat toast are pleasant with this ifyou want a crisp texture to contrast.


Borlotti Beans inCoconut MilkServes 4 | Prep time: 15 minsCooking time: 20 minsRecommended age of child: from one yearFreeze time: unsuitable for freezing

l 2 tbsp vegetable oill 1 onion, finely choppedl 2 x 425g/15oz can borlotti beansl 400g/13oz canned chopped tomatoes

l 400g/13oz can of coconut milkl 1 tsp turmericl Pinch chilli powderl Freshly ground black pepperl A little chopped fresh coriander

1 Heat the oil in a saucepan: put in the onionand cook gently for 10 minutes. Add thebeans, mashing them a bit, then stir in thetomatoes, coconut, turmeric and chilli powder.2 Simmer for 5-10 minutes, until well-heatedthrough, then season to taste and serve,sprinkled with chopped coriander.

Apple with RaisinsMelt 25g/1oz vegetable margarine in a heavy-bottomed saucepan and add 900g/2lb sweeteating apples, such as Cox’s, and 50g/2ozraisins or chopped cooking dates (not sugarrolled). Stir, cover and cook gently for about10 minutes, or until the apples are soft. Stirfrom time to time to prevent it burning.In this recipe the dried fruits add nutrients

(iron and B vitamins) as well as sweetness, sothat little or no extra sweetening is needed. Ifthis is sieved or puréed after cooking, itmakes an excellent dessert for babies. Tofreeze, allow to cool quickly, spoon into asuitable covered container and place in thefreezer. Before use, leave to thaw for severalhours at room temperature, then either heatgently or serve cold.


Broccoli and Potato SoupServes 4 | Prep time: 10 minsCooking time: 30 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

l 2 tbsp olive oill 1 onionl 1 clove garlic, crushedl 1 head broccoli, separated into floretsl 200g/7oz potatoes, peeled and cubedl 1 leek, thinly slicedl 550ml/20fl oz vegetable stock (using low-salt stock cube)

1 Heat the oil in a large saucepan, add theonion and garlic and fry on a medium heatuntil soft. 2 Add the broccoli, potatoes and leek and keep stirring for a couple of minutes to brownthem off. 3 Add the stock, bring to the boil, then coverand turn down to simmer for 30 mins.4 Blend before serving if you prefer asmoother soup.5 Serve with 50% wholemeal bread butteredwith peanut or another nut butter.

Week Two

Nectarine DessertServes 4 | Prep time: 5 minsRecommended age of child: from 4 monthsFreeze time: unsuitable for freezing

1 Combine all ingredients except for the seeds in a large mixing bowl and blend until smooth,using a hand blender, or mix in a food processor.2 Sprinkle the seeds on the top and serve.

l 2 nectarines or peaches, cored and cubedl 100g/3oz silken toful 1 tbsp agave nectar

l 2 tbsp soya yoghurtl ½ tsp vanilla essencel 1 tsp finely milled flaxseeds


Sophie Fenwick-PaulZuki, 8 years and Tatum, 5 years“Both our children, aged 8 and 5, are happy,healthy and active. They are keen mountainbikers and skiers, and walk a lot further thanmost of their contemporaries! We love andexplore food.“I think all parents have a duty to learn about

nutrition, and most vegan parents certainly dothis. We have aimed to cover everythingincluding the very small number of things to payextra attention to, including ground flaxseed oncereal every day for omega-3 and ensuringenough B12.“Kids easily understand why going vegan is a

good idea when given basic facts about animalfarming in a non-gory way. By three years oldthey really get their heads around it, taking a bitlonger to understand that not everyone followsthis logic!”


Baby Pasta BakeServes 6-8 | Prep time: 10 mins | Cooking time: 30 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

1 Preheat oven to 200ºC/400ºF/Gas Mark 6.2 Cook the pasta according to packet instructions (takes around 13mins), drain and set aside when ready.3 Meanwhile, prepare the vegetables, cutting everything into little bite-sized pieces.4 Heat the oil in a medium frying pan and fry the onion and garlic until soft.5 Add the rest of the vegetables and fry on a medium heat until lightly browned.6 Add pepper to taste.7 Add the passata and tomato purée to the vegetables and mix in wellso the sauce covers all the pasta.8 Spoon it all into a large oven-proof dish.9 Sprinkle the basil on top, followed by the nutritional yeast flakes. Youcan use grated vegan cheese instead if you like. 10 Bake for 20 mins or until the top is bubbling and golden. 11 Serve with salad and garlic bread if you like.

l 250g/9oz baby pasta shapes, eg Fusillinil 2 tbsp olive oill 1 onion, finely choppedl 1 clove garlic, crushedl 1 red pepper, finely choppedl 1 courgette, finely chopped

l ½ small aubergine, choppedinto small cubesl Black pepperl 500g/1lb passatal 1 tbsp tomato purée l 1 tbsp dried basil or 1 smallhandful of fresh basil, choppedl 4 tbsp nutritional yeast flakes

Serves 4 | Prep time: 20 minsRecommended age of child: from one yearFreeze time: unsuitable for freezing

Sausagesl 150g/5½oz firm tofu, crumbledl 4 tbsp kidney beans (from a can, flavouredwith chilli sauce if possible)l 1 clove garlic, crushedl 100g/3oz wholemeal bread crumbsl 1 tsp wholegrain mustardl 1 tsp mixed herbsl 2 tbsp olive oil

Mashl 600g/1lb 4oz carrots, peeled and slicedl ½ medium butternut squash, peeled and cubedl Dash of soya milkl 1-2 tbsp vegan margarine (eg Pure) orolive oill Pepperl 250g/9oz edamame beans

1 Place the tofu and kidney beans in a largemixing bowl and press down on themrepeatedly with a potato masher so they beginto break down together as a paste.2 Add all the remaining sausage ingredients,mixing in thoroughly with a wooden spoon.

3 Divide the mixture into eight pieces, andthen roll each out on a chopping board intoindividual sausages. Put on a plate, cover andput in the fridge while you prepare the mash.4 For the mash, place the carrots and butternutsquash in a large pan of slightly salted water,bring to the boil, then turn down and simmerfor 20 mins until very soft. After 10 mins, cookthe edamame beans according to the packetinstructions.

5 Meanwhile, fry the sausages in the oil, on amedium heat, for 10 mins, turning regularly.6 To bring the meal together, drain the carrot and butternut squash, tip it back intothe pan and mix in the soya milk, margarineand seasoning. Mash.7 Serve immediately with the sausages andlow-salt vegetarian gravy, if desired.


Tofu & Kidney Bean Sausages with Carrot & Butternut SquashMash and Edamame Beans


Serves 4 | Prep time: 5 minsCooking time: 15 minsRecommended age of child: from six monthsFreeze time: 8-10 weeks

1 Place all of the ingredients, except the spinach, cream ‘cheese’ and oilfor frying, in a blender and blend until smooth. Alternatively, whisk byhand until there are no lumps, then add in the chopped spinach.2 Heat a small amount of oil in a frying pan until piping hot. Drain offany excess (or use a low-calorie spray, as above).3 Pour 1 tbsp of the batter mixture into the frying pan to make babypancakes. Fry on one side for about a minute. Loosen the edges with aspatula and flip. Fry the flip side for another minute or until done.4 Remove from the pan and keep warm in the oven on its lowest setting.5 Add more oil/spray to the pan if and when necessary. Repeat steps 3to 4 until all of the mixture is used up. Spread a small amount of vegan cream ‘cheese’ on each pancake, then serve.

Baby Spinach Pancakes with Vegan Cream Cheese

l 175ml/6fl oz soya milkl 175ml/6fl oz waterl 175g/6oz plain flour, sievedl 2 tbsp chickpea flour (alsoknown as gram or besan flour), sievedl 1 tsp baking powder, sieved

l 1 tbsp sunflower oill 100g/3oz chopped spinachl 2 tsp vegan cream ‘cheese’, eg Tofuttil Additional oil for frying – orlow-calorie spray if using a non-stick pan

Yolanda SorylOn the wall from leftto right: Te Koha, 3years, Neve, 7, Asher,9 and Ella, 12“I was mightily relieved to find that therumours about vegan labours being easier and shorter were true inmy case. Phew! My four vegan babies were all born with beautiful skin,calm natures and above-average birth weights. Starting solids at around sixmonths old, their early favourite foods included avocado, nut butters,banana and toast. Two of my children can be picky about what they eat, butwith the amount of fruit, baked beans, hummus, marmite, soya yogurt andwholemeal bread that disappears on a daily basis in my house, I have noworries about their nutritional needs. “They are active and busy children, and their sporting efforts include

representing their schools in athletics, swimming and netball. Otherphysical interests include ballet, climbing, badminton, rugby and hockey. “Ella, Asher, Neve and Te Koha are living examples of the benefits of

plant-based nutrition. We never had a doubt that a vegan diet was the bestpossible choice for our family.”

Serves 4-6 | Prep time: 20-25 minsCooking time: 30 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

l 2 tbsp olive oill 1 large onion, chopped l ½ red pepper, choppedl 3 cloves of garlic, crushed

l 1 medium courgette, chopped in halflengthways then into semi-circlesl 100g/4oz mushrooms, chopped l 2 x 425g tins black eyed beans, drainedl 100g/3oz peasl 2 bay leaves l 3 tsp basill 2 tsp oreganol 2 x 400g tins of chopped tomatoes l 1 tbsp tomato purée l 2kg/4lb/8oz potatoes, peeled and cubed

1 Fry the onion and red pepper in the oil until soft. 2 Add the garlic, courgette and mushroomsand cook until soft.3 Add the beans, peas and herbs and fry for 4-5 minutes, stirring constantly. 4 Add the puréed and tinned tomatoes, stir welland simmer for 10 minutes over a low heat.5 Meanwhile, bring a medium saucepan ofwater to the boil and add in the choppedpotatoes. 6 Boil them gently until tender, then drain andmash them with a fork. For a creamy textureadd a splash of soya milk or a knob of veganmargarine.7 Spoon cottage pie mixture into a large oven-proof dish, then top with the mashedpotato, smoothing it across the top with a forkor spatula.8 Cook at 190ºC/380ºF/Gas Mark 5 for 30 mins.

Cottage Pie with Black Eyed Beans



Banana Bread with Soya YoghurtServes 6-8 | Prep time: 10 mins | Cooking time: 50-60 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

1 Preheat the oven to 180ºC/350ºF/Gas Mark 4 – a little lower if using afan-assisted oven. Grease a large non-stick loaf tin with low-calorie oilspray or a light coating of margarine/oil. 2 In a large bowl, mash the bananas with a fork or potato masher. Addthe margarine and cream together well.3 Add the sugar and mix in well.4 Sieve the flour and baking powder, then add the banana mixture andstir well. 5 Add the soya milk and vanilla essence a little at a time, mixing in well.6 Add the dried fruit.7 Spoon the batter into the loaf tin and cook for 50-60 mins untilcooked through and golden brown on the top. Test after 50 mins, usinga toothpick. It should come out clean if it’s ready – otherwise, put thecake back in the oven for another 5-10 mins. 8 Leave to cool for a few minutes then turn out onto a wire rack and letit cool completely. 9 Slice into fingers and serve with a little soya yoghurt to dip it in!Vanilla flavour works well.

l 3 large, very ripe bananasl 60g/2oz vegan margarinel 100g/generous 3oz soft brownsugarl 250g/9oz self-raising flour l 1 tsp baking powder

l 1 tsp vanilla essence l 5 tbsp soya milk or other non-dairy milkl 2-3 tbsp chopped dates orother chopped fruit of your choicel Pot of soya yoghurt


FlapjackServes: Makes 16 bars | Prep time: 10 minsCooking time: 10-20 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

l 2 tbsp golden syrup – or use 3 tbsp agave syrupl 1 tbsp light brown sugar l 1 tbsp vegan margarine (eg Pure, Suma,Vitaquell, Biona) l 200g/7oz porridge oats

1 Melt the syrup, sugar and margarinetogether in a pan over a gentle heat.2 When thoroughly melted, mix in the oatsand press the mixture into an oiled cake tin –an 8 inch square tin does well.3 Bake in the oven for 10-20 minutes at190ºC/380ºF/Gas Mark 5 or until justbeginning to brown.4 Cut lines into the ‘cake’ while still warm.Cool and break into bars.


Macaroni ‘Cheese’Serves 4 | Prep time: 5 mins | Cooking time: 15-20 minsRecommended age of child: from 10 monthsFreeze time: 8-10 weeks

1 Bring a medium saucepan of water to the boil and cook the pastaaccording to the packet instructions.2 Meanwhile, for the sauce, heat the oil in a small saucepan and addthe onions and garlic. Fry until they start to lightly brown.3 Stir in the margarine then add the flour gradually, mixing with awooden spoon for several minutes so it melts and forms a smooth paste.4 Gradually stir in the soya milk, a little at a time, so any lumps can besmoothed out. 5 Add the yeast flakes and tahini.6 Keep on a low heat and keepstirring while the sauce thickens.7 When the macaroni iscooked, drain it and spooninto a bowl to serve. Pourover the sauce then mix inthoroughly.8 Serve immediately, oralternatively top withgrated vegan cheese andgrill to brown off the top.9 Other topping ideasinclude sliced tomato,herbs, and bread crumbs.

l 250g/9oz macaroni l 1 tbsp vegetable oill ½ onion, finely choppedl 1 clove garlic, crushedl 1 tbsp vegan margarine

l 1½ tbsp flourl 250ml/8½fl oz soya milkl 2 tbsp nutritional yeast flakesl 1 tbsp light tahini

Serves 4 | Prep time: 10 minsCooking time: 20 minsRecommended age of child: from six monthsFreeze time: unsuitable for freezing

l 250g/9oz Fusilli or baby pasta shapes such as fusillinil 4 tbsp olive oill ½ aubergine, chopped l 1 courgette, choppedl 1 red or yellow pepper, choppedl 2 tomatoes, chopped

1 Preheat oven to 200ºC/400ºF/Gas Mark 6.2 Bring a medium saucepan of water to theboil and cook the pasta according to thepacket instructions.3 Put the vegetables into a large oven dishand pour the oil over them, mixing with aspoon so everything gets a coating.

4 Cook in the oven for 30-40 mins or until thevegetables are soft and browning.5 When the pasta is cooked, drain it, thenplace back in the saucepan and cover to keepwarm until the vegetables are ready.6 Serve the roasted vegetables over the pasta.Nice with a spoon of hummus on the side.

ButterbeanHummusPrep time: 10 minutesRecommended age of child: from 6 monthsFreeze time: not suitable for freezing

l 425g/15oz tin butterbeans, drainedl 1 tbsp light tahini pastel 2 tbsp olive oill 1 clove garlic, crushedl Juice of ½ lemon

1 Place all the ingredients into a mixing bowland blend with hand blender. Alternatively,blend in a food processor. To thin the texture,add a small splash of soya milk or soya yoghurt.

Roasted Vegetables with Fusilli Pasta


Kat MacmillanLucas, 6 years and Jed, 4 years“My sons havebeen veggie sincebirth – they arevery healthy andthrive on sport!They are greatfun and enjoy lifeto the max. I findit easy to givethem abalanced,healthy anddelicious dietand wewouldn’t have itany other way.”

Strawberry DessertServes 4 | Prep time: 5 minsRecommended age of child: from four monthsFreeze time: unsuitable for freezing

l 200g/7oz strawberriesl 200g/7oz silken toful 1 tbsp agave nectar

1 Place all the ingredients in a bowl and mix until smooth with a hand blender. Serve inlittle pots.


Mini Pizza BitesServes 4 | Prep time: 5 minsCooking time: 10 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

l 4 large white pitta breads, or 8 mini pittasl 4 tbsp passatal 2 tbsp tomato puréel ½ red pepper, finely choppedl ½ courgette, finely choppedl 2 mushrooms, finely choppedl 4 tbsp grated vegan cheesel 1 tsp mixed herbs

1 Mix the passata and tomato puréetogether in a small bowl, then spreadthe mixture over each pitta breadevenly using a pallet knife.2 Sprinkle the chopped vegetables onthe top, followed by the vegan cheese

and herbs.3 Grill under a medium heat for around 10

mins, or until the pizzas are browningand the vegetables havesoftened. If a little dry,drizzle with some olive oil.

“There is a reason that the most esteemedpediatrician of all time, Dr Benjamin Spock,recommended that all children be raisedwithout exposure to meat and dairy. Not onlydoes saturated animal fat contribute to theleading killers in the Western world, but itaccumulates industrial pollutants such asdioxins, PCBs, and pesticides. Byeating as low as possible on the foodchain – a plant-based diet – we canstart our children off right with thelowest toxic burden.”Dr Michael Greger, NutritionFacts.org



Easy Lentil DahlServes 4-6 | Prep time: 5 minsCooking time: 30 minsRecommended age of child: from six monthsFreeze time: 8-10 months

l 1 cup red lentilsl 3 cups water (add more during cookingtime if you prefer more runny dahl)l 1cm/½ inch cube fresh ginger, gratedl 1 tsp cumin seedsl 2 cloves garlic, crushedl Juice of ½ lemon

1 Wash the lentils well in a sieve.2 Put in a pan with the water.3 Bring to the boil, then add the ginger.4 In the meantime, dry roast cumin seeds in anon-stick frying pan.5 Add the garlic to the cumin seeds and allowto brown, stirring to make sure neither burns.6 Add to the dahl.7 Cook for 10-15 minutes, or until the lentils are soft.8 Add lemon juice to taste.


Serves 4 | Prep time: 20 minsCooking time: 30 minsRecommended age of child: from one yearFreeze time: 8-10 weeks

l 2 tbsp olive oill ½ large onion or 1 small onionl 1 clove garlic, crushedl 1 red pepper, choppedl 100g/3oz mushrooms, choppedl 440g/1lb jar of tomato-based pasta sauce(most plain supermarket sauces are vegan,just watch for cheese) l 150g/ 5½oz firm tofu, slicedl 1 packet ready-to-use lasagne sheets(ensuring it is not egg pasta)

White saucel 1 tbsp vegetable oill ½ onion, finely choppedl 1 clove garlic, crushedl 1 tbsp vegan margarinel 1½ tbsp flourl 250ml/8½fl oz soya milkl 2 tbsp nutritional yeast flakesl 1 tbsp light tahini

1 Preheat oven to 200ºC/400ºF/Gas Mark 6.2 Heat the olive oil in a large saucepan. Frythe garlic and onions until browning. 3 Add the peppers and mushrooms andcontinue to cook on a medium heat until soft.4 Set the vegetables aside when they arecooked and mix in the jar of sauce.5 For the white sauce, heat the oil in a smallsaucepan and add the onions and garlic. Fryuntil they start to lightly brown.6 Stir in the margarine, before adding theflour gradually, stirring with a wooden spoonfor several minutes so it melts to form asmooth paste.7 Then gradually stir in the soya milk, a littleat a time, so any lumps can be smoothed out. 8 Add in the yeast flakes and tahini.9 To construct the lasagne, grease a loaf tin orrectangular oven dish, then spoon in half thetomato and vegetable mixture. 10 Place a lasagne sheet on the top, then acouple of slices of tofu. 11 Repeat the layers one more time, finishingby spooning the white sauce over the finalsheet of lasagne and tofu.12 Cook for 30-40 minutes or until thelasagne is bubbling and browning and a knifegoes easily through all the layers, ensuringthe pasta is cooked.

Soft Vegetable Lasagne with Tofu

“When I was pregnant with Jack I had lots ofquestions whirring round my head. Whatprecisely is a healthy diet? Should I eatmore, if so how much? Is breastfeedingeasy? How do I do it?! Are there non-dairyformulas? When should I wean? Whatshould I wean my baby onto to ensure he ishealthy? The Vegetarian and Vegan Motherand Baby Guide gave me all the answers ina very accessible way, as well as lovelyweaning ideas and toddler recipes. I can’trecommend it enough.”Wendy Turner Webster, TV presenter

Vegetarian & Vegan Mother & Baby Guide © Viva! & VVF 2011. £2.95ISBN 978-0-9561093-2-3

VVF is a registered charity 1037486

ISBN 978-0-9561093-2-3

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“Women in pregnancy who want the best dietfor themselves, for their developing baby andfor their young children will find theVegetarian and Vegan Mother and Baby Guidean excellent and safe guide to healthyvegetarian and vegan food.”Dr Peter Simmons, GP

“The Vegetarian and Vegan Mother and BabyGuide contains a wealth of practicalinformation covering all aspects of vegetarianand vegan pregnancies and how to bring yourbaby up on a meat-free diet. It includes a dailynutrient guide, essential nutrients for mums-

to-be and the practicalities of breast feeding.Best vegetarian foods for weaning, survivaltips and a discussion on formula feeds arealso covered. A truly invaluable guide.Amanda Woodvine MSc, Nutritionist

“An easy-to-read source of sensible,accurate information with wonderfulrecipes. Following the advice in thisguide will help to ensure a healthypregnancy and robust offspring. I endorseit wholeheartedly!”Dr David Ryde, GP and Fellow of the RoyalCollege of General Practice

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