Don't underestimate MUSHROOMS!! Hard to be a vegan without that amazing food... stick to crimini if you want the best value (they're young portabellas--smaller, cheaper) or when ports or oysters go on sale, etc. you have variety--the flavor palette is quite complex. Mushrooms make great broth bases that are meatier and with the right herbs are a great substitute for beef broth--sage, simply organic being fabulous, goes a lonnng way towards savory, as does tarragon, which I use Whole Paycheck's store brand of since they're as good as penzey's but not as $$$. Go to either Whole Foods, Ballard/Greenwood/Central (town and country) Markets, or PCC and find the DIVINA (sp?) products: the roasted red tomatoes are OMGGGGG amazing and already come with herbs and crushed garlic they have marinated in. Their olive blend that has herbs but NOT wine is also awesome--some green, some paler/purpler black ones in that mix (the french kinds are pretty weird to me)...

Nutritional yeast has an interesting ability to substitute here and there for a dry cheese... taste it and see what you think--sprinkle a little on a bite of pasta etc.

So yeah, those divina roasted tomatoes, CAPERS (meditteranean organic ones are solid--I use them a LOT), mushrooms... I tend to steer towards those flavor centers when veganizing for friends. Oh, and this is silly seeming, but so simple: Find (they are crazy cheap at Trader Joes) Petite Peas, which are a PNW crop, in frozen 1lb bags... they cook in just 4-5 mins and are really snappy--not mushy, as declared by a pea-disliker in general, sugar snaps aside... (barely boil 1/4c water in a pan, toss them around, cover is the BASIC part)... but here's the thing: They are SO versatile, and one super easy thing? FRESH MINT... grab a big bunch of it, a literal handful if you're crunching it tight... you wad the leaves up tight and coarsely, jaggedly chop them, 1/16-1/8" stripes then toss that in the peas just a minute or two in--I literally dump the peas and cover then chop the mint and toss in, then drain the tiny bit of water and sprinkle sea salt. If I don't mint them up, I use butter if I go somewhat plain, and they also--with loads of red (green if you like, too) peppers and mushrooms, a touch of chili paste or cayenne, onions and a bit of crushed garlic, TINY bit of aged soy (kimlan is my fave brand)... shrooms are superb vegan stir fry is what I'm saying, and all that on top of thick wide rice noodles=vegan drunken noodles. TAMARIND paste will go a long way, too! Don't forget fresh ginger root...

That reminds me! I haven't tried the recipe, but you may also find inspiration on a youtube channel that I believe is "VeganBlackMetalChef" who makes vegan phad thai with not much effort and has a second "easy vegan recipes of the ages" video. I do know I wouldn't use garlic powder, but it's funny whether it works or not, you tell me!

If he wants to go super eco-sensitive, could always eat the gourmet insects (we always are eating bugs in every grain and veggie anyway :P) assuming those aren't off limits for emotional connections to le grub? ;)

Perhaps, in order to lead him to vegetables, you might take him to a local farm and tour, or even go berry picking or something similar like that. It might make him more apt to 'liking' vegetables if he knows something about where they're from and how they're grown.

Also, I believe that a child should eat whatever their parents do, as in at family dinnertime. It drives me crazy when I see parents preparing an entire "kid-friendly" meal to serve them, in addition to what they prepared for themselves. If a child has to eat whatever the parent is eating, it will force them to have to try new things. So, like Sphinx touched on, make sure you set a good example with your diet, but don't cater too much to 'kid-friendly', whatever that means.

My favorite cookbook ever is Vegetarian Cooking for Everyone by Deborah Madison. There are lots of tips and tricks for beginning to intermediate cooks that lay a good foundation for everyone. Many recipes are easy, most are vegan or simple to veganize, and all of them are delicious.

The Veganomicon by the Post-Punk Kitchen ladies is also pretty good. I don't think their recipes are as fool-proof as Madison's, but their focus is on quick & easy. Their avocado pasta dish is to die for, as are their marinated tofu recipes.

If you don't want to invest in a cookbook, some quick & cheap recipes are:

- Rice and beans (which can also become the base for tacos, burritos or nachos - and you could add meat/cheese to yours separately)

- Eggplant marinara (eggplant parmesan without the cheese. If you make your own tomato sauce, it will have good flavor without cheese.)

- Pizza w/ vegetable toppings - my favorites are sun-dried tomatoes & artichoke hearts, or slices of summer squash roasted in olive oil with fresh rosemary, salt & pepper, w/ a dash of balsamic vinegar. (Use Trader Joe's pizza dough & make tomato sauce from scratch. Leave off the cheese, or put it only on your half.)

- Vegetable soups/stews.

- Fried rice with veggies & marinated tofu.

If any of those sound appealing to you, let me know & I'll post some recipes.

It sounds like you've got it under control.

Kids go through stages where they refuse certain foods - Just keep offering all the foods you are and let him see you eating healthy.

If you're seriously concerned, ask his dr. And get him some gummi vitamins to round out his diet.

Hi Holly,

Your question is an interesting one and a little complicated. I'm working on an answer, but I'd like to provide an accurate one, so I need to do a little research. Will get back to you soon.

The only thing I would add to the excellent advice here would be to also include him in your food preparation decisions.

Two year olds love having some power in their choices and he may be more inclined to eat veggies if he picked them and/or prepared them himself.

Helping with mealtimes is also great way to support the message about what constitutes a healthy meal; establishing it as a habit makes it a life lesson, and also fosters independence.

And, as a bonus, his natural curiosity can really add to the experience of meal preparation and to the inevitable meal. Fresh veggies have interesting smells and textures; as a family you can talk about the changes that occur after they're prepared.

When shopping for groceries, pique his interest about the foods you'll be eating together, try ones that are unfamiliar even to you and ask his opinion about how he'd like to eat them.

I think it's important to acknowledge and respect that our kids aren't going to like every fruit or veggie (or ____) that we offer them; as adults we have our own distinct preferences, too. At the same time, it is highly unlikely that they will *dislike* every fruit or vegetable out there. In the context of a two year old, what is the difference between a fruit and a vegetable or a starch, or meat anyway, aside from what we tell them?

I'm not suggesting we lie to our kids about what is a vegetable ... but I have on occasion referred to broccoli as tiny trees that my giant self was going to demolish!

Eating is such a sensual experience, and I think as a parent it's sometimes easy to forget that when you're responsible for keeping someone else alive. Try to keep the pressure low and focus on the enjoyable and adventurous aspects of food and eating. Keep offering lots of variety and modeling good habits; it sounds like nutrition is important to you and I think it's great that you want to start early to pass that value on!

Check out theppk.com. She's written about 7 cookbooks now and I have yet to find a recipe in there that I hated. She's got a few that you can make in less than 30 minutes too.

Try making a veggie burger with shredded beets. The beets season very well and have a great consistency for chewing

My girlfriend and I are following this meal plan:

http://www.21daykickstart.org/index_menu_texas.cfm

There are tons of great, easy recipes here.

Bake or buy some focaccia.
Slice a fat eggplant into 1/2 inch rounds, salt them liberally, and let them sit for 1/2 an hour or so. (To release the bitter juices.)
OIl and grill them, or sautee them until they are nice n' soft.
Mix some mayonaisse with lemon juice and garlic and salt& pepper.
Put it all together with some fresh basil layered in.

That's one god damn delicious vegan sandwich you've got right there.

You could start imposing the rule that he has to eat a certain portion of everything you give him before he can get up from the table. (Assuming you're not giving him adult-sized portions; it amazes me how many parents do that.) Alternatively, you could insist that he take at least one bite of everything on his plate even if he doesn't "like" it or if it's new to him. I don't recommend forcing him to eat every scrap of veggies, because it risks him developing negative associations with vegetables, but one bite is reasonable and hopefully will help him develop a taste for veggies.

I had this concern, too; they say in the baby literature that their stomachs are the size of their fists, yet our kid managed to eat an entire banana or pear just as an appetizer.

That said, I'd agree with Tom that as long as you are feeding them healthy food and a variety of food, it's not something to worry about. We basically make sure out son (11 mos.) eats fruit, vegetables, and something with protein every day. This includes yogurt and peanut butter(some parents avoid that but we think it's okay and he loves it). We try to avoid wheat, and don't give him anything sugary, including juice. In this way, there's really no way he can overload on sugar or carbs. If we offered it he might eat peanut butter, pears and bananas 24-7, and this could lead to overfeeding, but as long as we switch to things he doesn't like as much, he eventually turns his head and lets us know he's done.

One more thing - our baby went through phases of intense eating, and then slowed down (meanwhile breastfeeding). We think he was going through some growth spurt; generally, it's thought that babies' bodies know when they need food and when they need milk, and will act accordingly.

I agree with Arsenic-If his avoidance of vegetables and protein sources is across the board and you're concerned about it, start offering him veggie heavy meals with good lean proteins on the side. Are there any vegetables or meats he likes? If so and he literally won't eat other kinds, it seems reasonable to make sure he's getting enough of the ones he likes to provide the proper nutrition. Also, have you really varied your menus? There may be veggie/protein options you guys haven't considered (if you, as parents, don't like them much) that he would eat. If he wants a snack, offer veggies, fruit, nuts or something like hummus with carrot sticks or a pre-decided upon amount of whole-wheat starch to scoop it up with. You don't have to stop offering all starches, but control the portions. You might have a couple of meals where he refuses to eat much of what you offer, but if it becomes the norm to have less starches on his plate, he will start eating the other things. He's not going to starve if you continue to offer him enough food, whether it's the food he's crazy about or not.

The other thing I have to ask is whether he sees you guys consuming a lot of the foods you want him to eat? I'm guessing yes because you're even bothering to be concerned about his diet, but just in case...you're going to have hard time selling your son on eating his veggies and proteins if he sees you guys scarfing down nachos or cold pizza as a regular meal.

Another thing is that 2 is not too young to start talking about why it's important that he eat right. My (almost) 4-year-old niece has been talking about protein and how it's important for building muscles and having lots of energy since she was about 2. Sometimes I think we forget that, while kids should not have to be able to understand your reasoning to do what you ask, it certainly helps them to cooperate if they think there's a good reason.

My last query is whether your son was breastfed or if he is still. (I know most people don't breastfeed up to 2 years, but it is recommended by WHO, so I'm considering the possibility.) Breastmilk is a whole source of nutrition, so if he's still getting that he may just be picking at the parts of meals that he likes the best and not suffering any nutritional consequences.

Why not try offering him ONLY the veggies for a few meals.

He won't starve himself to death. Ultimately you decide what he eats and when. By allowing your toddler to choose what he will and won't eat you're developing an unhealthy habit that could last him a life time.

Other than that, or forcing him to eat the veggies, you can really only hope that he eventually chooses to change his mind.

It is very nearly impossible to overfeed a 9 month old so long as you are feeding him good, wholesome food (which I assume you are). Folks who feed their kid the kind of crap they like or the kind of food that has been made to trigger certain "must eat it!" responses by humans (sugary, fatty, etc eg McDonalds) will have hell to pay. Their kids will start life sick and are more likely to stay that way.

Feed him the good stuff and let him eat until he stops eating. I'm not saying a fat baby is a healthy baby (a mantra from the beginning of human evolution until a couple of decades ago) but the main problem parents need to be concerned with is what your baby is eating, not necessarily how much.

How can we answer that for you?

Is it a benefit for your family to have a ritual of getting together every day to break bread? A lot of smart people across the country say it's a good thing. Is it good for everyone? Is it right for you? Only you can answer that.

I will relate my own experience. I have a 5.5 year old boy and an 18 month old girl.

Our pediatrician keeps telling us we need to have family dinners. That it's REALLY important. She's a smart lady - I don't think she's wrong IN PRINCIPLE. But my take is that she's being dogmatic.

Do I eventually want to have family dinners? Absolutely. When both kids are old enough to sit down and eat without me having to wrestle them the whole time. Probably a few more years. Until then, I'm not going to do it just because someone thinks I "should".

So what I'm saying is, only you can answer if it would provide a benefit to you. Seems like a lot of busy families value the togetherness of family dinners.

My answer to this question is YES, avoid GM crops like the plague, but not for dubious health reasons.

GM crops are technically as safe as any other, but the way they are grown and sold undermines the agricultural stability of the entire world. You see, farmers never really "own" their GM crops; they rent them. They are allowed to use the seed for a single crop, but GM crops are always sterile (not because of the intended GM traits, but because they're bred that way), so they don't produce usable seeds themselves. If you want another crop next year, you have to buy another round of seed.

This isn't a big deal in the rich world but in the third world it's a problem. It's worse than that, though, because it's normal for crops to drift across into other fields and cross with them, and this leads Monsanto and other giant agribusinesses to make claim to intellectual-property ownership of YOUR crops, too, even if you never bought anything from them.

The problem with GM is an intellectual property problem.

GM crops are devised for the profits of Monsanto et al. While there's nothing objectionable in profits per se, the development of GM crops has completely taken over the research field into better crops. Also, GM crops are just the latest of the many intrusions of giant agribusinesses into the economy, at horrific enviromental and economic costs. These companies are hugely subsidized by the US government, distorting world markets and putting millions of people into extreme poverty. They also use fertilizer regimens that are destroying the world's oceans, and government-subsidized water projects that are destroying the world's water resources. While these problems are not specific to GM, they ARE specific to the only companies that do GM.

Saying "no thanks" to ADM and Monsanto is a good thing to do, whether you think GM is dangerous or not.

They are banned by the EU and many other nations around the world. Contamination of non-GMO US crops has blocked their export. There are class-action lawsuits underway against Bayer and Monsanto for this reason amongst others.

There have been studies showing that they can alter intestinal bacteria, a backbone of our immune system.

They contain genetic material that would never have ended up in their DNA in a million years and have been studied only in a limited fashion, particularly in terms of their long term affects on the environment where it is known that they affect insect populations.

It is estimated that at least 60% of non-organic crops are GMO. A recent poll on MSNBC.com had over 94% of respondents supporting labeling of GM foods on an ethical basis.

I think avoiding mass market packaged foods is wise when practical. Eating out or at friends houses make it not always possible. Sticking with whole foods is also a good bet.

There's no evidence that they are bad for your health. Some more legitimate concerns have been brought up relating to their environmental stability but as of yet there's no health risk.

Personally, I would like to see them better regulated. New GE foods should probably be analyzed for safety more closely.

Then again, the same risks occur with natural foods. Many of the foods we eat today are asexual clones of natural foods (bananas or apples, for example) precisely because the natural versions vary so drastically in taste, appearance AND chemical and genetic makeup. There is a naturally occurring variety of potato, for example, that will poison you if eaten. This isn't something that is engineered, it's simply the byproduct of allowing a food product to have sex, so to speak.

So far, the only identified potential problem would be if you happened to be allergic to a new protein introduced into a food. An example of this actually occurred wherein peanut proteins were introduced into another nut crop but I believe this potential danger was caught prior to that GE crops introduction.

When weighing the dangers of GE foods, remember that plants and animals have been genetically engineered for centuries. Modern corn and bananas, to name two, do not look anything like their natural counterparts and yet these changes occurred before the discovery of DNAs structure.

It's best to look at it on a product by product basis rather than as a whole field. If you did that, you'd be forced to include nearly everything we eat today.

I think that sitting down for meals is just a way for some families to fill holes that may be lacking in their relationships. But its not a requirement for all families, especially if you have untraditional schedules or something. As long as you feel you have a good connection with your kids and find other ways to spend time together, then it doesn't have to be over dinner.

I know in my house, we don't even have a dinning room table. So we eat where ever we're sitting at the time, livingroom, bedroom, walking out the door etc.

I grew up in a family of five in the 70s that sat down for a family dinner nearly every night. Often we were joined by my paternal grandparents. Today when I think back to my childhood, it is those family dinners which resonate the most in my memory.

As for my own family, our first house didn't have room for a kitchen table, so we ate all over the place at all different times. When we moved, we gained a kitchen with a kitchen table and we suddenly were able to eat together. It made a unbelievable difference in our family dynamic. We had conversations, told stories and jokes, debated current events, got recaps on the school day, etc.

Family dinners have now become such a part of our lives that the kids express disappointment when we're not eating together--unfortunately an increasingly common occurrence as the kids get older and the activities take up more and more time.

So, yea, a long answer to your question, but make the time and sit down together. There's simply no doubt in my mind that it'll be one of the best decisions regarding raising your family that you'll ever make.

I think you'll hear a lot of people telling you that you need to sit down together as a family, and I mostly agree. The benefits have been spelled out in the other (great) answers here.
But!
It sounds like your family has a pretty good thing going on. There's no one right way to raise a family.
What if you instituted more than just the Sunday brunch? Add a couple other nights where you are all expected to be together, and make it really fun and special.
Then the rest of the week you zing and whiz around like you're used to.
Just brainstorming here...

Oh, YES!
Now the opinion you will be listening to is one of a person that grew up in the 50s and 60s so my experience may be very different from yours, but I hope you will find some value in what I say.

There are so many stresses and forces pulling us this way and that throughout our day that having one period of time when the family can sit together and engage in common conversation is a grounding experience unlike any other.

If you just look at the history of the human race you will find the importance of eating together is a common thread that runs through all cultures. Breaking bread (sharing ourselves, our food and even possessions), religious observance (Passover Seder, Christmas feast), personal celebration (birthday, housewarming, etc.), the simple sharing of conversation over coffee, tea or some other repast are all examples of how preparation, presentation, and enjoyment of food in the company of others is essential to social learning.

Preparing food and watching others enjoy it is a rite of passage in growing up as you learn to dedicate yourself unselfishly to a task that will be a memorable but yet transitory experience. Spending time learning the techniques of cooking with your parents or others prepares you for being on your own and having the tools to create a family social experience with friends and acquaintances.

This is where children learn the art of table manners, the appropriate flow of conversation, and learn the structure of social hierarchy as adults (parents) and children take their turns in the social and physical process of the meal. In my youth there was a round table sharing of what happened that day to all of us that my father conducted. Sometimes he took center stage with important news and at other times he wanted to know all about what had happened with us that day. In my day, there was preparation time (usually my parents' time to talk alone), but we set the table, sitting together while eating and talking, clearing the table, dessert, being excused for homework or chores while my parents talked and enjoyed coffee. I can remember the days of hard conversations, laughter, stories, great meals, being appreciated by my parents and on occasion corrected or lectured by them - but still there was the meal. I make meals, to this day, attempting to duplicate the tastes and experience of my youth. Of all things that happened in our day we always came together at 5:30 to eat dinner. I remember when I had my first job during high school fielding a call to come in unexpectedly and taking a moment to make the aside to my mother asking if it was alright to miss dinner (the answer was always yes, but I asked).

I had a girlfriend in high school that showed me where she ate her meals in her room alone as her mother would fix food and leave it on the stove for everyone to serve themselves when they wanted. I thought to myself "what a lonely existence".

Teaching your children to eat well and appropriately is commendable, but where is the family time of bonding and communication? Try scheduling family meal time a couple of times a week and see what occurs to your relationships and knowledge of each other and what is happening in your collective lives.

My kids are 9 and 7 and we all sit down to dinner together pretty much every night we eat at home. I'd say that the most tangible benefit is talking. With our busy lives we rarely have the opportunity to discuss things as a family and our dinners provide a really nice opportunity to talk together.

I am a big fan of table manners. I think it's fine to be casual sometimes, but important that our kids know how to eat politely and properly.

Think about how lame adults look when they don't have table manners. Do you want your kids to look like THAT? Not me.

I correct our kid's friends too. They know there is no shoveling or smacking at our house.

They will all hate me one day - and then thank me. Right?

When I worked as a camp counselor, I pushed table manners on my charges--share food served family-style and don't take it all for yourself, eat what you take, don't strew gravy all over creation, and for god's sake chew with your mouth closed. If this is wrong, I don't want to be right.

I see a huge distinction between teaching children to behave civilly at the table and mocking someone for "using the wrong fork." Behaving civilly and respectfully isn't an affectation or mark of breeding, but simply that you think of others' feelings--does anyone really appreciate the child running through restaurants screaming at the top of his lungs, or fondly remember being forced to watch a colleague begin digesting her lunch because she eats like a starved dog?

The basics of table manners really aren't onerous, and if/when Junior needs to know how to use snail tongs or an ice cream hatchet, it's easy enough to learn.

Besides, those with truly good manners never disparage those who are lacking.

I saw your question and decided to cogitate on it before posting. I am in agreement with Tom's sentiment of it being a generational difference. But having said that I realize there is probably a generational difference between Tom and myself also.

Etiquette at the table and in other social venues affords a level of grace and predictability that keeps public settings running in a cordial fashion. I certainly would not be a strict interpreter of current social actions to fit with the behavior of our ancestors. However, I would admit that if you know the proper social code you can always bend it to fit within allowable local custom. Not knowing it may just have you come off as a bozo or complete dolt at times.

I found working with children in the public schools that they did not know how to introduce new people or have appropriate physical control in meeting others and shaking hands, so often included it in my interactions with them. Learning to extend a hand, appropriately grasp and the correct motion in shaking hands is an essential skill that is now commonly not taught. Now many would say this is a skill that is no longer needed. But, if presented with the situation and the individual crushes another's hand in a tight grip or pumps the arm like they are trying to get water from and old fashion well, how does that person come across socially?

The true and best situation would be to understand and know the basics. In thinking of table manners, how easy is it to be disgusted by a person's actions if they were to chew with an open mouth, grab at food across the table or even take from another's plate. in an unfamiliar social group that would be terrible, in a group of adult brothers meeting after the sandlot football game that might be the norm. Knowledge is powerful.

In visiting other countries and in being in other cultures this can be very important, pointing the bottom of the shoe toward another or passing food with the left hand (the hand that is traditionally reserved for the most personal bathroom care, food is handled with the right) can be an insult in middle eastern cultures. Remember how the west was perplexed by the seriousness of the ultimate insult of someone throwing a shoe at Bush.

Nothing is worse than being in a social situation where you are unsure how to act. So teach your children in the correct social manners and allow them to apply them to the situations they are in appropriately. I noted in a recent cartoon in the New Yorker, a child was sitting at the dinner table and was actively texting on a smartphone, the parent says, "Hey, elbows off the table."

We live in a changing world. Proper etiquette is a daily tune that keeps civility humming through our lives, but ultimately, it changes also.

I would say it's mostly a generational difference. The less people worry about upward mobility, the less they care about etiquette. Paul Fussell even claimed that members of the true upper class don't care at all about manners, because they have no class insecurity.

A lot of etiquette seems to play no other purpose than to show that you've had a certain kind of upbringing. For instance, American etiquette demands that we hold our forks with the left hand while cutting food, but switch it to the right hand before bringing the food to our mouths. There's no logical reason for this, and it's a rule that doesn't exist in other countries.

I think it's right to teach kids table manners, but only so they can use them when necessary. Insisting on strict adherence to arbitrary rules doesn't make a lot of sense in a world that no longer requires it.

I was fed Pepsi daily as a child, from age 1 or so. It was part of a fast food, processed food, sugary white flour cereal for breakfast, etc. upbringing. I was twenty before I realized what a healthy diet means. I drastically changed my diet and I'm fine. But I think it is rare to break out of bad habits one was raised with. My brother never did and developed high blood pressure in his twenties and diabetes in his thirties.

Short version: don't poison your children.

they also had ads in the 50s that said smoking was good for us