A few years ago, my husband and I tried a vegan diet. I'm not a diet professional, and am not giving you nutritional advice - but I will share some flavor and texture-based food hacks that I discovered in that time. Am I suggesting you do the same? Not at all. But since the most common dietary irritant of the exclusively breastfed infant is dairy (in mom's diet), I get the please-help-me-cut-dairy-for-my-baby-even-though-I-love-it-more-than-coffee plea on a weekly basis.
Before you cut dairy or any other food group from your diet, please consult a lactation or nutrition professional. Not Dr. Google. As you cut dairy, you often cut calories, and this can mean you're not getting enough food (and therefore cannot offer as much to your little one).
Step One: Banishment
If you're cutting dairy, you have to cut ALL dairy. Review all packaged products for the highlighted, bolded word MILK either in the ingredient list or in the allergen disclosure below. Put those items into a special place for your other family members to enjoy and use a large marker/tape to label the item so you do not consume it.
Step Two: The Cheese Situation
Refuse to eat artificial cheese. Trust me, don't bother with it. Soy cheese is horrific on a good day. Some vegans I know enjoy the Daiya non-dairy cheese made from pea protein, but I think it tastes like expensive plastic. Instead, replace cheese with things that also taste good.
Pizza: use no-cheese pesto, caramelized onions, olives, artichoke hearts, and other salt/fat combinations to replace the salt/fat you're missing from the cheese. Also note you'll need to eat more pizza because of the number of calories and amount of fat you're missing.
Quesadillas: instead of cheese, use hummus in your quesadillas. Just hummus, maybe some black beans, salsa, peppers, onions, etc. Prepare as usual. It's delicious.
Dip: this accidental invention comes courtesy of my bro-in-law who lived at our house for nine months and ate his weight in salsa every week. Combine equal parts salsa and hummus and use as a chip dip or veggie dip. No, it isn't queso, but it is rich and tasty.
Sandwich/burger/wrap condiment: try avocado, roasted red peppers, sunflower seeds, olives or other tasty treats. The exception to the artificial cheese is tofutti cream cheese. I'm sure it isn't good for you, but it tastes and feels like dairy cream cheese (and is equally unhealthy). If you're seriously craving a creamy spread on your sandwich, this will do.
Step Three: With Cookies?
There are lots of delicious non-dairy milks out there. Some are healthy, and some are essentially soda. I recommend having a variety of milks available, from soy to almond to hemp. Note that most non-dairy milks have little protein and are fortified with vitamins (and sometimes sugar). Hemp and soy have the most protein while coconut and almond are tastier. Use some for cereal/oatmeal/baking and others for a latte.
Step Four: I Will Scream
Avoid the soy ice cream and almond ice cream (I think they're icy and not satisfying) and head straight for the coconut stuff. It costs twice as much and has just as much fat and sugar as the dairy kind, and it tastes just as good if not better. Yogurt is another story. It's hard to find good yogurts, but you can find something that will do if you mix in some granola or fruit. At least we know they have their priorities straight?!
Step Five: Family Recipes
The most alarming thing we realized when we went dairy-free was how much our cooking and meal planning relied on dairy. Try some new stuff! I've found many good recipes online.
Step Six: Dining Out
Go ethnic. Try to find some Thai, Japanese, or Kosher food (since they will not mix meat and milk in the same meal, you know you can easily avoid dairy). Take Out!
Hope this helps!
Kari Kwinn, ERYT500, RPYT, Doula, Midwife's Assistant is one of Enso's co-owners.
My 2 year old daughter had always been a pretty good eater. She was fairly fearless and willing to try anything at least once. She liked Indian, Thai, and Mexican cuisine, and fruits and veggies were her favorite. We had some tough times between 8 months and 1 year because I was doing the whole, puree/mash everything method and really, who wants to eat that? (With our second kid, we are planning on doing baby-led weaning and I will be taking Michelle’s class on that at Enso for sure). So, everything was going great until all of a sudden, it wasn’t. Suddenly, meals were these difficult ordeals: things she’s always loved, she would no longer eat; foods she loved one day became cry-worthy the next, there were tears, huge messes, and lots of stress. My daughter has been pretty tall and thin from the get-go, but her food-difficulties were starting to show. At her 2 year wellness check-up, the doctor was concerned at how prominent her rib-cage was and to be honest, so was I. I think it was a combination of toddler-itis and her coping with a new baby in the house and all of the big changes that come along with it.
During this time, she had also become obsessed with rainbows. I’m talking, constant color-talk. I only want to draw rainbows and watch you draw rainbows over and over. Organizing her toys, books, and puzzle pieces by color. OCD. Rainbow. Obsessed. One night at dinner, I noticed her deconstructing her salad and putting the veggies in rainbow order. She then gleefully ate them after shouting out the corresponding colors. The next day at lunch I wanted to do something special for her. Other than the food issues, she really was handling these big life-changes very well and was very understanding when my 3 month old was still eating almost hourly during the day. I decided to blow her mind and make her a “Rainbow lunch”. I tried to give her at least 2 choices for every color because I wasn’t sure how it was going to go over. Red tomatoes, orange carrots, apricot jam on toast, and cheese, yellow romaine lettuce, green kiwi and broccoli, blueberries, purple cauliflower and pink salami.
She loved it and practically cleaned her plate! So for the past 2 months, whenever possible, we do rainbow lunch and sometimes even rainbow dinner. Mealtimes have become pleasant and fun, she’s eating so much better and she’s gaining weight, has filled out a bit and is out of the scary-skinny-zone.
When making these meals, you have to keep in mind the big picture, what did they have for breakfast? What will they be having for snacks and dinner? It’s so much easier to feel ok about just grilled cheese or pasta for dinner when they’ve eaten a rainbow of fruits, veggies, and protein at lunch. Toddlers love having options and making decisions so I try to give her choices like, “what red do you want? Tomato, apple, or strawberry? What about orange?” She loves having a say and she’s way more likely to eat everything if she gets to have some input. I definitely have to steer her in the right direction so that she ends up with a fairly balanced meal, and not just a plate of fruit each time. Truth be told, I’m having just as much fun with this as she is. When I have a little extra time, it’s fun to make mandalas or other fun food-art, but simple little piles of each color on the plate is easy and effective. I’ve been eating better since starting this as well, which means that the kiddo I’m nursing is eating better too!
Some food suggestions for each color:
Red- tomatoes, beets, peppers, radishes, apples, strawberries, cherries, watermelon, raspberries,
Orange- carrots, peppers, goldfish crackers, oranges, cantalope, papaya, nectarines, apricots, cheese
Yellow- corn, peppers, beets, tomatoes, carrots, squash, lettuce, bananas, pineapple, cheese, pears, apples, starfruit,
Green- snap/snow/green peas, beans, avocado, celery, lettuce, peppers, brussel sprouts, cabbage, cucumbers, pickles, apples, grapes, kiwi, pears
Blue- blueberries, blackberries, grapes, blue corn tortilla chips, purple potatoes
Purple- cabbage, cauliflower, carrots, grapes, plums, lettuce, potatoes, eggplant, raisins/craisins
Meats, beans, grains, crackers & toast are good for pink and brown. Yogurt mixed with fresh fruit or jams can be used for just about any color as well as jelly/jam on toast. There are also quite a few natural pre-packaged foods that use fruit and plant based dyes that can be found (Annie's animal cookies and cheese crackers for example).
To make life easier and lunch prep faster, I try to wash/peel/cut up any fruits and veggies that keep well ahead of time, in one big prep session after grocery shopping. I have even given up my kid-free shower time to do this on occasion because it’s worth it to have lunch and snack prep fast and easy for the rest of the week/s. I’m not sure if this is just a phase she's going through, or if we will continue with this for years, but as long as it’s fun, effective and healthy, I’ll keep at it.
Beth Cecere is an Enso Mama and at-home mom, living in Colorado Springs, CO.
Enso offers Mom & Tots Yoga, Tots Morning, & Baby Led Weaning!
Here's a hearty winter favorite around my house. I tend to use this recipe if I have potatoes or other veggies I need to use up.
1.5 - 3 lbs of beef stew meat (depending on the size of your clan)
2 or 3 tablespoons of olive oil
2 yellow or white onions, sliced
1 6 ounce can of tomato paste
4 cups/1lb of potatoes cut into 2 inch chunks (or you can just use those little potatoes)
2 cups of regular or baby carrots cut into 1-2 inch chunks
3 cups of liquid - I use at least 1 or 2 cups of dry red wine like a merlot or pinot noir and fill the rest with beef broth
1 tablespoon sea salt or a bit less regular salt
2 bay leaves
1 teaspoon of dried thyme or 4 or 5 springs of fresh thyme
Optional ingredients if you have them on hand:
1 rutabaga (chopped like your potatoes)
3 or 4 celery ribs cut in 1 inch chunks
1 cup of frozen peas (in the photo I have a lot of peas featured, that's because I accidentally poured an entire bag of peas in my slow cooker)
I love this recipe because you can easily scale it up or down depending on your family's needs. This makes dinner for 2 adults and 1 toddler with enough leftover for 1 adult and 1 toddler lunch the next day.
5 large sausages (We like to use the Chicken and Apple Sausages from Costco)
1 or 2 bell peppers, sliced (any color will do)
1 medium or large onion (or 2 small)
1 28 oz can of diced tomatoes (if you have tomatoes in your fridge you need to use, dice those up, too)
salt and pepper
Seed and slice your peppers. Cut the ends off the onions, cut in half (stem to bottom), peel the outer skin off, and slice into onion 'rainbows'. Put the onions in your slow cooker first then pile everything on top. Cook for 6-8 hours on low, you can cook it on high in a pinch, but I think it turns out better on low. Serve by itself or over rice or egg noodles.
See you at Mama Yoga! - Michelle Rodriguez
This blog is not intended to be a source of medical information or advice. Please discuss all of your concerns with your care provider.