Dear Sue:

I am looking for a list of the top 50 vegan (no animal products -- meat, dairy, eggs) foods that are rich in protein, calcium, iron, vitamin C and vitamin B12. I have a 10-month-old and a three-year-old, and having a comprehensive list would give me more options for those days of picky eating. Could you recommend any resources?

Thanks,
Kristi

Dear Kristi:

I don't know of any one source that has such a convenient list. There is, however, a good resource for vegan cooking and nutrition, with sections for children included, in a book entitled Vegan Handbook, published by the Vegetarian Resource Group.

I created the following lists from various sources. They are not comprehensive, but they do suggest some good foods that help answer your question. Especially look to serve those foods that appear in several of the categories, as they will pack a real nutritional punch.

A couple of things to note: Vitamin C is generally never a problem for vegans, since their diet is so heavily based on plant foods. If your kids are eating lots of fruits and veggies, and they're drinking fruit and vegetable juices, you don't need to worry about that vitamin. For the iron, calcium and B12, you should try and include some fortified foods in your children's diets. There are a couple of reasons for that: First, vitamin B12 is found almost exclusively in animal foods, and the B12 that is found in some seaweeds and tempeh is not usable as B12 by humans. Second, calcium and iron in plant foods are often not well absorbed because of antagonists such as phytates, fiber and oxalates. A kid-friendly fortified food for you to include in their diet is ready-to-eat cereals. Many on the market include these essential nutrients. You might also look for appropriately fortified soy, grain and nut milks.

That said, the following lists should provide some answers.

Vegan sources of protein:

• Brewer's yeast
• Nuts
• Nut butters
• Soy products, especially TVP, tofu, soy nuts, soy milk and baked goods made with soy flour
• Pumpkin and squash seeds
• Legumes
• Whole grains, especially quinoa, spelt and brown rice

Vegan sources of calcium:
(avoid spinach and beets, as the oxalate interferes with calcium absorption)

• Almonds
• Filberts
• Kale
• Collards
• Tofu
• Broccoli
• Bok choi
• Turnip greens
• Okra

Vegan sources of iron:

• Cooking in iron skillets
• Brewer's yeast
• Pumpkin and squash seeds
• Blackstrap molasses
• Soybeans
• Wheat germ
• Pine nuts
• Dried lima beans
• Potatoes with their skin on
• Dried raisins, prunes, apricots

Vegan sources of vitamin B12:

• Fortified cereal and beverages

Snacks that make good and tasty use of these foods include:

• Trail mix made with fortified cereal, pumpkin seeds, raisin and peanuts
• Muffins made with wheat germ, soy flour and sweetened with molasses (only use a little, as blackstrap is a strong and bitter molasses that may overpower the muffin if used in excess)
• Tofu cubes
• Fresh vegetables and a tofu-based dip
• Tofu fruit smoothie made in the blender
• Whole-wheat crackers spread with nut butters
• Bananas spread with nut butters
• Roasted squash and pumpkin seeds
• Hummus spread on half a bagel
• Roasted soy nuts
• Dried fruit-and-nut logs (Finely chop 1 cup each of raisins, dates and figs. Mix and add 1 cup of wheat germ, 1 cup of sunflower seeds and 1/2 cup of dried coconut shreds. Add rice syrup or honey if desired for added sweetness, and shape into little logs. Refrigerate.)
• Homemade oatmeal cookies
• Homemade peanut butter cookies
• Apples dipped in nut butter
• Cooked beans (a great finger food for your 10-month-old)
• Homemade popsicles with juice, banana and soy milk whirled in blender and frozen

Thanks for reading and sending your question.

Sincerely,
Sue Gilbert

RESOURCES:

• Got a question or comment for Sue? Post it on the Ask the Nutritionist message board.
• Raising a vegetarian baby.
• Protein in a vegetarian diet.
• Is it good to eat only vegetables?