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Berkeley Parents Network > Advice > Teens, Preteens, & Young Adults > Vegetarian Teens
Can anyone recommend to me diet tips for vegetarian preteen and early teen thin girls? Danger signs for nutritional deficits, sources for reading up on this and particularly good and/or easy recipes also welcome. Replies can come to my e-mail or the newsletter. Thank you.
Here are some recommendations & ideas:
Use a cast iron pan whenever convenient -- a good source of iron!
Try brewer's yeast, as a topping for pasta or as a "breading" for sauted tofu slices dipped first in egg + a little oil & salt. Brewers yeast is a good source of vitamin B.
Quiches w/ veggies in them. I do a tomato quiche that tastes a lot like salmon and has very little cheese, only a sprinkling on top.
beets baked whole, wrapped in foil, 90 min @ 400, drizzled w/ salad dressing & perhaps goat cheese. (iron again.)
Morningstar vegetarian sausages, bacon & chick patties. (I cut these up & cook in recipes as a meat substitute, like chick patties in fried rice, or sausages with shredded Brussels sprouts, carrots & garlic. All good in sandwiches, too, w/ avo and/or tomato & lettuce.)
Trader Joe's Mintz's tofu blintzes
canned garbazo beans, lots of ways, sautÃ©ed w/ curry spices, plain in salads, in a veggie cous-cous w/ lots of tomatoes, etc.
Pasta Plus, includes lentils, not as heavy as whole wheat pasta, but has protein.
Buckwheat pasta (Japanese).
Butternut squash soup w/ garlic.
Lentil salad w/ avo slices & lime juice, on a bed of lettuce.
Fresh beans in season, in soups. Esp cannellinis & favas.
Nicoise salad w/ avo instead of tuna.
Roast nuts, including pumkin seeds & blanched almonds.
Brown rice. Try tossing w/ a little mozzarella & grated cheese + basil.
Olive-oil-sauted tofu cubes added (hot) to (cold) tomato chunks & basil, w/ salt & pepper.
Save all vegetable water for broth (& water soluble vitamins). Make broth with corn cobs & asparagus trimmings.
Explore Chinese recipes. and Mexican -- burritos, quesadillas, beans, chips & cheese. Home-made salsa, great for cooking rice.
Check out Chez Panisse Vegetable cookbook. Simplify stuff if necessary. Good ideas. bon appetit!
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