Veggie Curry and Salad

Dinner

This is a great way to make vegetables a little more special. To make the curry vegetables I combined chopped onions, garlic, about a 1/2 inch piece of ginger (grated) and 3 small carrots (sliced), and gently stir-fried with a drizzle of canola oil. As soon as it started to stick I added 1 can of coconut milk and 1/4 cup vegetable stock (homemade, frozen cubes). After bringing everything to a boil, I lowered the heat to a simmer for about 10 minutes. Then I added the green beans and broccoli and let it cook for another 10 minutes, until carrots and broccoli were cooked through. I served this curry over jasmine rice with a side of a lightly dressed green salad.

Today's summary table

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group (http://www.vrg.org/nutshell/kids.php) skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old).

Nutrition data (Dinner only)**

1 cup white rice

Protein 4.25 g
Iron 1.9 mg
Magnesium 19 mg
Phosphorus 68 mg
Potassium 55 mg
Niacin 2.3 mg
Folate 153 mcg




1/2 cup carrots

Calcium 23 mg
Phosphorus 23 mg
Potassium 183 mg
Folate 11 mcg
Vitamin A 665 mcg

1/4 cup coconut milk
Protein 1.14 g
Calcium 10 mg
Iron 1.86 mg
Magnesium 26 mg
Phosphorus 54 mg
Potassium 124 mg
Folate 8 mcg

1/2 cup green beans
Protein 1 g
Calcium 28 mg
Magnesium 13 mg
Phosphorus 20 mg
Potassium 107 mg
Vitamin C 2.8 mg
Folate 16 mcg

** USDA.gov
http://ndb.nal.usda.gov/ndb/foods?qlookup=&new=1