Food scandals in China have deterred some people from eating meat, and even other nations have had their own hormone and contamination scares. For families that choose to remove meat from their child’s diet, the question remains: How can kids get enough protein without eating meat? Luckily, there are some great vegetarian and vegan options that are delicious, easy-tomake, and easy on the budget.
Spinach, beans, and tofu are all high in protein, and provide an assortment of nutrients, including iron (found in high doses of spinach, and best absorbed when coupled with some citrus), amino acids (found in tofu), and trace minerals (pinto beans contain folate, manganese, vitamin B1, iron, magnesium, potassium and copper, and are also high in fiber).
Vegan Fajitas 纯素墨西哥铁板烧
Makes 4-6 servings 四至六人份
Juice of one lemon 一个柠檬
2 cloves garlic, minced 两瓣蒜，切碎
1 tsp chili powder 一茶匙辣椒粉
1 tsp soy sauce 一茶匙酱油
1 package firm tofu, cut into one-inch (3cm)
strips, and set out to drain on a clean, cotton
towel for at least 45 minutes
2 green peppers 两个青椒
1 red bell pepper 一个红甜椒
1 yellow bell pepper 一个黄甜椒
1 white onion 一个白洋葱
1 cup cherry tomatoes 一杯樱桃番茄
4 large or 8 small corn or flour tortillas 四张大的或者八张小的墨西哥玉米或面饼皮
3 avocados 三个鳄梨
1 lemon 一个柠檬
½ tsp salt 半茶匙盐
½ tsp cumin 半茶匙孜然
½ tsp cayenne pepper 半茶匙麻辣粉
½ medium onion, chopped finely 半个中号
½ cup cherry tomatoes, seeded and chopped
1 clove garlic, minced 一瓣蒜，切碎
1 tbsp cilantro, minced 一茶匙香菜，切碎
In a large bowl, mash the avocado with the lemon juice, salt, cumin and cayenne pepper. Fold in onions, tomatoes, cilantro and garlic. Let it sit for an hour before serving.
Pour a generous amount of vegetable oil into the bottom of a hot pan. Once the oil is
hot, carefully place the drained tofu strips into the pan and allow it to cook until crispy
on both sides. Add the marinade and cook for another two minutes, allowing the flavors to absorb. Wash and slice all vegetables into one-inch (3 cm) strips and sauté over high heat until tender, adding the tomatoes last. Set aside.
You can also mix the tofu with the marinade and bake it on an oiled sheet at 175 degrees C (350 degrees F) for 20 minutes, or until crispy. Wash and slice all of the vegetables into one-inch (3cm) strips and bake on a separate oiled sheet in the oven until tender.
Serve with heated tortillas and guacamole. Add sour cream or yogurt (or leave it out to keep the dish vegan).
Spinach Quiche 菠菜乳蛋饼
Makes two quiches, serves 10 两个乳蛋饼 十人份
For the pastry 饼胚
2/3 cup milk 2/3 杯牛奶
½ cup butter 半杯黄油½
2 cups self-rising flour (or plain flour with two tsp baking soda) 两杯自发面粉（或者白面粉加两茶匙苏打）
For the filling 馅料
3 ounces cream cheese 三盎司奶油奶酪
1/3 cup milk 1/3 杯牛奶
3 eggs 三个鸡蛋
10 ounces frozen spinach 十盎司冻菠菜
½ cup grated cheddar cheese, plus a little extra to sprinkle 半杯多一点碎车达
3 medium white onions, chopped 三个中号白洋葱，切碎
½ tsp salt (to taste) 半茶匙盐
½ tsp pepper (to taste) 半茶匙胡椒½
Preheat the oven to 220 degrees C (425 degrees F). Heat the milk and add the butter. Stir in the flour, mix it into dough, and divide it in half. Press each dough ball into a pie dish and even it out with your fingers.
Beat together the cream cheese and milk until smooth. Add the eggs, spinach, cheese, onions, salt and pepper, and mix into a smooth batter. Fill each pie dish with filling, sprinkle with cheese, and cook for 25 to 30 minutes. Let it cool for ten minutes before serving.
Bean Burgers 豆制汉堡
Makes four patties 肉饼四个
2 cups pinto beans, cooked and rinsed 两杯斑豆，洗干净并煮熟
½ small red bell pepper, chopped 半个红甜椒，切碎
½ small yellow bell pepper, chopped 半个黄甜椒，切碎
¼ cup corn, chopped ¼杯玉米粒
½ medium white onion, minced 半个白洋葱，切碎
3 cloves of garlic, minced 三瓣蒜，切碎
1 egg 一个鸡蛋
1 tbsp chili powder, cumin 一茶匙辣椒粉，孜然
½ cup bread crumbs 半杯面包屑
Preheat the oven to 190 degrees C (375 degrees F), and lightly oil a baking sheet. Mash the beans with a fork or bottom of a rolling pin. Finely chop (food process is best) the bell peppers, corn, garlic and onion, and place in a bowl with the beans. Mix in the spices, egg, and breadcrumbs, and knead into dough. Divide the mixture into four patties, and bake ten minutes of each side on an oiled baking sheet. Serve on toasted buns or two sliced of whole grain toast. If you’re grilling, place the patties on a sheet of tin foil and grill for eight minutes per side.