OMG Vego Kids

OMG Vego Kids

what to do when your kids turn vego

Recent Posts

Panforte

Panforte

The traditional Panforte is a chewy Italian dessert containing fruits and nuts.

Chocolate Mousse

Chocolate Mousse

Delicious vegan chocolate mousse that even non-vegans enjoy (so long as you don’t tell them it contains avocado)….

Hash browns

Hash browns

Probably not the healthiest way to eat potato – but is sure is one of the yummiest.

Hash Browns

Course: Breakfast, Side Dish, Snack
Cuisine: American
Servings: 4

Ingredients

  • 8 desiree potatoes (approx 1.2kg) peeled
  • 3 Tablespoon plain flour
  • 2 eggs whisked
  • 1 pinch salt
  • 125 ml vegetable oil

Instructions

  • Coarsely grate the potatoes into a colander. Rinse with cold water for several seconds.
  • Use your hands to squeeze out as much excess liquid as possible. Transfer potatoes to a bowl.
  • Add the flour, egg and salt to the potato, and stir until well combined. Divide mixture into 16-20 equal portions.
  • Add enough oil to a large deep frying pan to reach a depth of 2cm. Heat to 190°C over medium-high heat (when oil is ready a cube of bread will turn golden brown in 15 seconds). 
  • Spoon 4 portions of potato mixture around the edge of the pan and flatten slightly to form discs. Shallow-fry for 3 minutes or until golden underneath. Turn and shallow-fry for a further 2 minutes or until crisp. Use an egg lifter to transfer hash browns to prepared tray and place in preheated oven to keep warm. 
  • Repeat in 2 more batches with the remaining potato mixture, reheating and topping up oil between batches if necessary. 
  • Serve.
Vegan Gravy

Vegan Gravy

One of my favorite songs to play at Christmas time – “How to Make Gravy” by Paul Kelly….. it’s a bit sad, but nothing says Christmas quite like the drawl of Paul Kelly singing about some guy stuck in prison, longing to be with his […]

Nacho Beans

Nacho Beans

These beans are awesome. Don’t feel confined to using this bean recipe just for Nachos, its also great on thick slab of toasted sour dough. Print Recipe Nacho Beans Prep Time10 minsCook Time15 minsTotal Time25 mins Course: Side DishCuisine: Mexican Servings: 6 Calories: 232kcal Ingredients20 […]

Guacamole

Guacamole

This simple guacamole recipe maintains that great avocado flavour because it’s not loaded with a lot of other competing flavours (and keeping it simple makes it a bit quicker to make)

Guacamole

Prep Time5 mins
Course: Side Dish
Cuisine: Mexican
Servings: 4

Ingredients

  • 1 avocado mashed
  • 1 clove garlic crushed
  • 1 dash lime or lemon juice
  • 1 pinch pepper
  • 1 pinch salt

Instructions

  • Combine and serve
Chilli con cannellini

Chilli con cannellini

My first ever vegan creation. This quick and easy recipe is great for feeding vegans and vegetarians at late notice.  It uses basic ingredients you’re likely to have in the cupboard. Get the Chilli con cannellini cooking while you send the other half to the […]

Lemon Slice

Lemon Slice

This recipe probably doesn’t really belong on a site like this but technically it qualifies as vegetarian. I make it all the time for my husband to take to golf, I wonder if Jimmy and Turtle only invite him along for the slice! Print Recipe […]

Enchilada Sauce

Enchilada Sauce

Great mexican sauce

Enchilada Sauce

Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Side Dish
Cuisine: Mexican
Servings: 6

Ingredients

  • 60 ml olive oil
  • 3 Tablespoon plain flour
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon oregano dried
  • 1 pinch salt
  • 1 pinch ground cinnamon
  • 50 g tomato paste
  • 500 ml vegetable stock
  • 5 ml apple cider vinegar

Instructions

  • Combine dry ingredients; flour, cumin, garlic powder, oregano, salt and cinnamon in a small bowl.
  • Heat the oil in a small saucepan over medium heat.  The oil is the correct temperature if a pinch of the flour/spice mixture sizzles on contact. 
  • Add the flour and spice mixture to the hot oil. Whisk constantly until the mixture is fragrant and deeper in color.
  • Whisk the tomato paste into the mixture, then slowly add the stock, stirring  constantly to avoid lumps.
  • Bring the mixture to a boil, then reduce the heat to maintain a gentle simmer for approximately 5 minutes, stirring occasionally to ensure the mixture does not catch on the bottom of the saucepan.
  • Remove from heat and stir through the apple cider vinegar.
  • Set aside until needed for other recipes.

Notes

Storage: can be stored in the fridge for up to 2 days.
Granny’s Vege Soup

Granny’s Vege Soup

This is my vegan version of my Mum’s vege soup.  She is affectionately know within the family as Granny and has made possibly 1000’s of litres of this soup over the years.  Granny’s soup however, involved brewing up the stock from bones, usually lamb, for […]

Shepherds Pie

Shepherds Pie

This traditional and hearty pie is ideal comfort food for a cold wintery night. Shepherds pie or Cottage pie is usually made with ground lamb or beef, winter vegetables and topped with mashed potato. Technically, because this version is topped with bread crumbs, it should […]

Black Bean Chocolate Brownies

Black Bean Chocolate Brownies

This would have to be the healthiest chocolate brownie recipe I have ever seen. The list of ingredients is a far cry from the original brownie recipes, such as those served at Palmer House Chicago since 1893 or those in Fannie Farmer’s 1896 Boston Cooking-School Cook Book.  The black beans give the brownie substance and the avocado makes for a smooth and buttery texture. Throw in some dark chocolate and walnuts and there you have it – delicious, moist and rich brownies.

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Pretzels

Pretzels

There are many and varied stories relating to the origin of the pretzel, at best I can conclude that they started somewhere in Europe a really, really long time ago. Nowadays it is pretty much accepted that they belong to Germany. There are a number […]

Churros

Churros

Churros – YUM!  Traditionally served for breakfast in Spain, they have become popular around the world as a sweet snack to be enjoyed at any time of the day.

Double Chocolate Banana Muffins

Double Chocolate Banana Muffins

These muffins have a rich chocolate flavor with a light fluffy texture. I’ve known of someone to walk half way around the MCG at quarter time to snag some of these before they run out.

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Tofu Scramble

Tofu Scramble

  Very satisfying tofu scramble that forms a great base for pretty much any veges you want to add (or have lying around).  Even people who don’t like tofu enjoy this dish.  

Pumpkin Coconut Soup

Pumpkin Coconut Soup

This is a great twist to the run-of-the-mill pumpkin soup. It’s creamy, full of flavor and a perfect zing of spice.

Tomato, Basil and Chilli Soup

Tomato, Basil and Chilli Soup

An oldie but a goodie. Nothing better than tomato soup on a cold day.

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Pasta Vege Balls with Napoli Sauce and Zoodles

Pasta Vege Balls with Napoli Sauce and Zoodles

These vege balls are a great hit. Filling and full of flavor. Accompanied by napoli sauce and zoodles it’s a great way to get an Italian fix, vegan-style.

Doughnut Muffins

Doughnut Muffins

There’s nothing quite like finishing off a family trip to the Vic Market, in my home town of Melbourne, with a white paper bag filled with yummy jam doughnuts.  But alas, with a vegilante in your troop, and dairy in the batter and animal fat […]

Berry Muffins

Berry Muffins

Yummy berry muffins the whole family will love. With a sprinkle of cinnamon sugar, they they have irresistible crunchy sweet tops.  My pre-school niece and nephew who are not vegetarian nor vegan (and probably do not know what that even means) love for me to cook these muffins when they visit.

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Zucchini and Corn Fritters

Zucchini and Corn Fritters

There are a lot of variations of this old fav, and here is mine. This recipe is  simple, easy and suitable for any time of day. The mixture can be cooked as a fritter or spooned in to muffin papers. This fritter is packed with […]

I’ve run out of fresh food Baked Risotto

I’ve run out of fresh food Baked Risotto

Not matter how well you plan every so often you run out of fresh food – well at least I do.  In our non-vegilante days our go to meal was Tomato and Bacon Risotto (canned tomato, frozen bacon….), these days I’ve been trying to perfect […]

Upside down toffee apple cake

Upside down toffee apple cake

Lovely moist cake with a rich topping of toffee, caramel apples and a nice crunch of toasted walnuts on the bottom. A great way to finish off a family dinner, especially with a large scoop of vanilla icecream. Yum.

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Broccoli Soup even kids will eat

Broccoli Soup even kids will eat

Broccoli! No, I’m not joking.  If your little vegling is insisting on a vegetarian or vegan diet and they don’t like broccoli, they’re in for a major reality check. Considered one of the world’s healthiest vegetables, it is jam packed with vitamins, minerals, dietary fibre […]

Orange cup cakes

Orange cup cakes

These orange cup cakes are as is light as a feather and really easy to make.  The orange zest gives some punch to delicate citrus flavor and is further enhanced by the orange icing.

Rice and Food Poisoning

Rice and Food Poisoning

It’s scary, but you can get food poisoning from eating reheated rice. It’s not the reheating that causes the problem, but the way the rice has been stored before it is reheated.

How does rice cause food poisoning?

Uncooked rice can contain spores of Bacillus cereus, a bacterium that can cause food poisoning. The spores can survive when rice is cooked.

If rice is left standing at room temperature, the spores can grow into bacteria. These bacteria will multiply and may produce toxins (poisons) that cause vomiting or diarrhea.

The longer cooked rice is left at room temperature, the more likely it is that the bacteria or toxins could make the rice unsafe to eat.

Symptoms of food poisoning

If you eat rice that contains Bacillus cereus bacteria, you may be sick and experience vomiting or diarrhea about one to five hours afterwards. Symptoms are relatively mild and usually last about 24 hours.

Tips on serving rice safely

  • ideally, serve rice as soon as it has been cooked
  • if that isn’t possible, cool the rice as quickly as possible (ideally within one hour)
  • keep rice in the fridge for no more than one day until reheating
  • when you reheat any rice, always check the dish is steaming hot all the way through
  • do not reheat rice more than once
Potato and Leek Soup

Potato and Leek Soup

Potato and Leek is one of the most comforting and familiar of all winter soups. This hearty version has a velvety texture and is a favorite of all the family.

Soy, or Not to Soy – it’s up to you

Soy, or Not to Soy – it’s up to you

A lot has been written both espousing and forsaking soy products.  I will state upfront that I will not do either, I will leave it up to you to decide whether or not you serve soy to your veglings.  What I will do is share […]

Mexican Roast Veg with Rice

Mexican Roast Veg with Rice

My family loves Mexican food. It’s our go to cuisine when it seems like meals have become a bit boring. But we sometimes even over do the enchiladas and burritos, so I decided to mix it up a little.

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Easy Vegan Mayonnaise

Easy Vegan Mayonnaise

There are a lot of recipes for vegan mayonnaise and the ingredients vary drastically from recipe to recipe. Some use tofu, some use the slimy liquid you drain off a can of chick peas (known as aqua faba). This recipe is simpler and you are […]

Don’t get tripped up by tricky trace ingredients! Animal products that lurk in everyday groceries

Don’t get tripped up by tricky trace ingredients! Animal products that lurk in everyday groceries

While it’s amazing to find there are no animal products in some “off the shelf” supermarket product (see Secretly vegan), there are others that you’d think were free from animal products, but are not. The key offending products that pop up in many grocery items […]

Secretly vegan – everyday grocery items safe for vegans

Secretly vegan – everyday grocery items safe for vegans

A number of everyday grocery items are vegan, even though they are not labelled as such.  Many product labels can include precautionary warnings such as “May contain traces of egg or milk” to alert customers that traces of an allergenic food might unintentionally have wound up in the package, so if you happy little vegomite is not allergic, there is not need to steer clear of these items.  See following a list of everyday items you can confidently feed your vegans. Please note – companies may change ingredients, so please double check the label.  Accidentally Vegan Australia has a comprehensive and up to date list; https://www.facebook.com/AccidentallyVeganAustralia/

Everyday vegan groceries

  • Pampus puff pastry
  • Pampas Shortcrust Pastry
  • Oreo biscuits
  • Massel chicken stock powder
  • Asian Selection Cocktail Vegetable Spring Rolls
  • Birds Eye Corn Fritters
  • Borg’s Curry Pastries
  • Borg’s Shortcrust Pastry
  • Ho Mai Spring Rolls
  • Ho Mai Yum Cha Cocktail Vegetable Spring Rolls
  • Chang’s Long Life Noodles
  • Hakubaku Noodles – Udon – Organic, Soba Organic
  • Vetta High Fibre Pasta
  • San Remo Pasta
  • Arnott’s Entertainers – some varieties
  • Arnott’s Jatz Original
  • Arnott’s Salada crackers
  • Arnott’s Sensations Shapes – Lime & Chilli
  • Arnott’s Vita-Weats – Original
  • Doritos (original chips)
  • Doritos Spicy Sweet Chili chips
  • Grain Waves chips – Original
  • Kettle Chips – Sea Salt & Vinegar, Chili, Original Plain
  • Mission Organics Corn Chips: Blue Corn, White Corn
  • Mission Tortilla Corn Chips
  • Pringles – BBQ, Original
  • Red Rock Deli Potato Chips – Sea Salt
  • Ritz Crackers
  • Sakata – BBQ Delites
  • Smith’s – Original chips

As a side note: Cocoa butter is the edible vegetable fat extracted from cocoa beans

Please share what other items you’ve found to be vegan 🙂

Thai Sweet Potato Soup

Thai Sweet Potato Soup

This nutritious and filling soup is quick and easy to make. The coconut cream makes it smooth and creamy and the lemon grass gives it that unmistakable Thai flavour.

Aioli

Aioli

Aioli is a great accompaniment to any vege platter, bowl of chips or burger. This recipe is quick and easy. Print Recipe Aioli Prep Time5 mins Course: Side Dish Servings: 6 Ingredients1 large egg room temperature20 ml white wine vinegar1 dash lemon juice2 cloves garlic […]

Mushroom and Walnut Pate

Mushroom and Walnut Pate

Delicious vegan pate that can be used as a sandwich spread or on toast, partner with avocado for something extra special.

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Spaghetti Bolentilaise

Spaghetti Bolentilaise

Rich tomato flavoured meat-free bolognaise sauce that can be used with any pasta or with lasagna. The lentils give it an authentic bolognaise texture, with added carrot and celery helping to boost up the nutrient count.

My friend the freezer – eliminate food waste

My friend the freezer – eliminate food waste

I hate waste. Not sure why – it might have something to do with experiencing prolonged periods of limited disposable income, or perhaps my rural upbringing living miles from anything that even resembled a shop, I can find a use for most things. Freezer bags […]

Zucchini and Garlic Pasta

Zucchini and Garlic Pasta

Tasty, quick and easy to make vegetarian meal.  This recipe is best made just before serving.
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Vego basics

Vego basics

For most healthy children, a vegetarian diet can provide a nutritious alternative to a diet that includes meat. However, special care needs to be taken with children on all vegetarian diets, especially vegan diets. Strict vegan diets are generally not recommended for very young children.

Black Bean Burgers

Black Bean Burgers

These hearty burger patties that are nothing like the store bought; the over processed scamburgers you may have tried.  These are soft, juicy and packed with flavor and hold together on the BBQ.  A delicious protein packed meat alternative.

Welcome to OMG vego kids

Welcome to OMG vego kids

A few years ago my daughter arrived home from school announcing “I’m a vegetarian”. After the initial reaction of “what the?” I started to process what that meant for our meals, our routine, our pantry, particularly the weeknight meals that my husband was responsible for. Feeding growing kids his weeknight regular of meat and 3 veg, minus the meat was probably not going to cut it in the nutrition stakes (no, not steaks). Nor, I suspected, was the store bought, pre-made, highly processed, fake meat products. Though I must admit, both were in play for several months while we grappled with the change.

Bound to happen

In retrospect, I wasn’t surprised, more and more of her friends were becoming vegetarian. Coupled with sending her (and her brother) to an inner city school that didn’t even have uniforms and fostered “individualism” – their socially and environmentally aware genes were bound to be woken from their parentally induced slumber. My first experience with anything vegetable focused was one of those last minute announcements “oh, yeah, Fynn’s coming for dinner”, and the even more last minute addendum of “oh, and yeah, he’s vegan”. OMG – I was just giving the chilli con carne it’s final stir, had the sour cream and grated cheese on the ready – “what do I do now???”

Last minute pressure

Luckily I had a tin of cannellini beans in the cupboard (I had been (sorry for the pun) experimenting making bean hummus) so that was the impetus for my very first vegan recipe – chilli con cannellini. After that came vegan zucchini fritters for exam study with vego friends, caulignaise, fausages and many other concoctions.

Vegan? Really?

It wasn’t long after that that my son decided he should become vegetarian too. By then I’d come to terms with buying and cooking a truck load of beans and chick peas, so no biggie. Right?  Wrong?  That’s when my daughter decided to try out vegan. Oh my golly gosh. Then things got really tricky. That’s when I also started to wonder how many other parents are grappling with this challenge. I had several friends who said “make them cook their own food” huh? really! as a parent it’s your primary responsibility to make sure your kids are fed and watered. Besides the actual cooking, you have to make sure you have the necessary ingredients in the pantry to start with.

PS

“Fed and watered” – yes, I grew up on a farm so food production is something very close to my heart (close or far away? I actually hated it, so maybe that makes it far away – regardless, it’s something I know a fair bit about). I grew up on a dairy farm (must be the hardest farming enterprise ever) and my husband grew up on a wheat/sheep farm. So, being preached to by teenagers about cruel capitalist farmers and their horrendous farming practices was a bit hard to take at times. While I’m yet to be convinced, I do respect their decisions and chose to do whatever is necessary to support them.

I have always enjoyed cooking (actually, that’s not quite right – peeling potatoes as a kid for a family of 10 was a big job) – aside from the potatoes – I enjoy cooking, inventing and tweaking recipes and I’m often asked by family and friends to share recipes. I like facts, straight forward instructions and short-cuts – I love short-cuts – so that is how and why this website came about. I hope you find it useful.

 

 

 


Welcome

Welcome to OMG vego kids

Welcome to OMG vego kids

A few years ago my daughter arrived home from school announcing “I’m a vegetarian”. After the initial reaction of “what the?” I started to process what that meant for our meals, our routine, our pantry, particularly the weeknight meals that my husband was responsible for. Feeding growing kids his weeknight regular of meat and 3 veg, minus the meat was probably not going to cut it in the nutrition stakes (no, not steaks). Nor, I suspected, was the store bought, pre-made, highly processed, fake meat products. Though I must admit, both were in play for several months while we grappled with the change.

Bound to happen

In retrospect, I wasn’t surprised, more and more of her friends were becoming vegetarian. Coupled with sending her (and her brother) to an inner city school that didn’t even have uniforms and fostered “individualism” – their socially and environmentally aware genes were bound to be woken from their parentally induced slumber. My first experience with anything vegetable focused was one of those last minute announcements “oh, yeah, Fynn’s coming for dinner”, and the even more last minute addendum of “oh, and yeah, he’s vegan”. OMG – I was just giving the chilli con carne it’s final stir, had the sour cream and grated cheese on the ready – “what do I do now???”

Last minute pressure

Luckily I had a tin of cannellini beans in the cupboard (I had been (sorry for the pun) experimenting making bean hummus) so that was the impetus for my very first vegan recipe – chilli con cannellini. After that came vegan zucchini fritters for exam study with vego friends, caulignaise, fausages and many other concoctions.

Vegan? Really?

It wasn’t long after that that my son decided he should become vegetarian too. By then I’d come to terms with buying and cooking a truck load of beans and chick peas, so no biggie. Right?  Wrong?  That’s when my daughter decided to try out vegan. Oh my golly gosh. Then things got really tricky. That’s when I also started to wonder how many other parents are grappling with this challenge. I had several friends who said “make them cook their own food” huh? really! as a parent it’s your primary responsibility to make sure your kids are fed and watered. Besides the actual cooking, you have to make sure you have the necessary ingredients in the pantry to start with.

PS

“Fed and watered” – yes, I grew up on a farm so food production is something very close to my heart (close or far away? I actually hated it, so maybe that makes it far away – regardless, it’s something I know a fair bit about). I grew up on a dairy farm (must be the hardest farming enterprise ever) and my husband grew up on a wheat/sheep farm. So, being preached to by teenagers about cruel capitalist farmers and their horrendous farming practices was a bit hard to take at times. While I’m yet to be convinced, I do respect their decisions and chose to do whatever is necessary to support them.

I have always enjoyed cooking (actually, that’s not quite right – peeling potatoes as a kid for a family of 10 was a big job) – aside from the potatoes – I enjoy cooking, inventing and tweaking recipes and I’m often asked by family and friends to share recipes. I like facts, straight forward instructions and short-cuts – I love short-cuts – so that is how and why this website came about. I hope you find it useful.