Reddit mentions of Nikki and David Goldbeck's American Wholefoods Cuisine (10th Anniversary Ed)

I've been a vegetarian since my freshman year of college 41 years ago. I went through 4 pregnancies eating a vegetarian diet and raised all my kids as vegetarians. It is a better than average diet as long as they don't rely on junk and fast food. My kids were always extremely healthy and still are. If your son eats eggs, cheese, and other dairy products most days, you do not have to be worried about B12 or most other nutrients any more than meat-eaters do. Which means you still have to be sure he gets his folate and other recommended nutrients that all of us should watch for. Since he is still growing, be sure he gets enough iron in foods like spinach, legumes and tofu, apricots, etc (find a list online) and cook in cast iron pans. Give him the same varied diet as you eat with a good variety of fruits, whole grains, and vegetables, just without the meat. Of course, you don't want to overdo the dairy (I limited it to one meal per day--they couldn't have cheese at both lunch and dinner, for example, and I also planned one nondairy meal per week, usually based on beans or tofu. Don't forget that nuts add a lot of nutrients as long as they aren't old & rancid!) This is one favorite recipe, and the site (which is vegan) has a lot of good ones: https://ohsheglows.com/2011/03/07/olive-oil-pasta-with-walnuts-lentils-and-red-peppers/

My favorite cookbook as they were growing up was Nikki and David Goldbeck’s American Wholefoods Cuisine which you can buy used (get the hardback!) at a reasonable price. It has lots of different recipes that are not hard to make; it was like my Betty Crocker's: https://www.amazon.com/Goldbecks-American-Wholefoods-Cuisine-Anniversary-dp-0960613854/dp/0960613854/ref=mt_hardcover?_encoding=UTF8&me=&qid=

Here are some old recipes from before internet that my children loved:

Lasagna

Sauce:

1 small onion

1 clove garlic

1 can diced tomatoes, 15-oz

1 can tomato paste, 6-oz

1 can tomato sauce, 8-oz

Salt

1 t honey

½ t each oregano, basil, thyme

Saute onion & garlic, add rest and simmer 10 minutes.

Filling:

2 onions, chopped

2 peppers, chopped

1 lb mushrooms

Remaining Ingredients:

1 lb cottage cheese

8 oz mozzarella

Parmesan cheese

Lasagna noodles

Put a thin layer of sauce in pan, add raw noodles and ½ each cottage cheese, mozarella, veggies, and sauce. Sprinkle with parmesan. Repeat layers.

Cover with foil bake at 325 for 1 hour. Remove foil, bake 15 more minutes.



Tofu Stroganoff

from The Quick and Easy Organic Gourmet

1 T oil

2 onions, chopped

2 cloves garlic, minced

8 oz sliced mushrooms

½ red pepper, chopped

¼ c minced fresh parsley, packed

1 lb extra firm tofu, cut into bite-sized pieces

½ c almonds, ground

1 ½ c water

2 T miso or vegetarian bouillon

2 t umeboshi (plum) paste

fettucini noodles, cooked

Heat oil in a large pot. Sauté garlic and onions for several minutes. Add mushrooms, tofu and parsley. Sauté until mushrooms are soft and juicy. Meanwhile, grind the almonds, then add water, miso or bouillon, and plum paste. Blend well and add to vegetables along with the red peppers. Simmer for 5 minutes. Taste and adjust seasonings. Serve over noodles.

Yield: 4-6



Green Sauce with Pasta

from Moosewood Restaurant Low-Fat Favorites

10 oz fresh spinach

½ cup walnuts

1 package (about 14 oz) silken tofu

1 garlic clove (I put more, about 3-4 cloves)

¼ c grated parmesan cheese

¼ c fresh basil

½ t salt

black pepper to taste

1 to 1½ pounds penne, macaroni, or spaghetti

Toast walnuts in a single layer on an unoiled baking tray at 350° for about eight minutes, until fragrant and golden brown. Wash the spinach and steam it on medium high heat for about 4 minutes, until wilted but still bright green. Drain. Set a large pot of water to boil for the pasta In a blender, combine the spinach, walnuts, tofu, garlic, parmesan, basil, and salt and purée until smooth, working in batches if necessary. Add pepper to taste and heat gently without boiling.

Cook and drain the pasta and serve with sauce and parmesan.

Yield: 6-8

Time: 20 minutes

Note: If I can’t find fresh basil, I use about 1-1½ heaping T of dried basil.



Spanish Rice

from Reversing Diabetes

2 c cooked brown rice

¼ c chopped green pepper

½ c chopped red onion

1 T mild salsa

3 T spaghetti sauce

½ c chopped tomato (approximately 1 small tomato)

½ t salt or to taste

½ c apple juice

¼ c grated parmesan cheese + extra

Combine all the ingredients except extra parmesan cheese. Sprinkle some cheese evenly over the top. Bake in a covered one-quart baking dish at 300° for 30 minutes.

Yield: 4

Time: Besides cooking the rice, 10 minutes.



Oatburgers

from Vegetarian Cooking for a Better World

4½ c water

½ c soy sauce

1/3 c oil

1 large onion, diced

1 t garlic powder

¼ t Italian seasoning

5 c rolled oats, old-fashioned

Bring all ingredients except oats to a boil. Turn down heat and add oats. Stir. Cook about 5 minutes. Then set aside to cool. Form patties by hand, with Tupperware molds, or with oiled mason jar lid. Grill on stovetop or bake in 350° oven for 30-45 minutes.

Yield: About 10-12 molded burgers; more if you make them smaller by hand.

Time: 10 minutes to boil, about an hour to cool, and about 30-40 minutes to shape and grill; so almost 2 hours in all. It’s good to prepare ahead of time and grill them just before dinner.

Note: Everybody loves oatburgers! These are real good to keep in the freezer, uncooked.

Hope these recipes help! Don't worry about your boy; this will make him healthier than ever!