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Old 01-27-2014, 06:24 PM
 
95 posts, read 183,797 times
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Hello there!

My soon to be 16 year old niece is mostly a vegetarian (she does eat sea food but not often). I'm looking for some good everyday recipes that she could fix on her own. I have some ideas but I'm not vegetarian so I figure I would post here for some help. I also moved out of state last year so I can't personally experiment with her.

Any help is appreciated...thanks!
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Old 01-28-2014, 04:22 PM
 
Location: In the Deem Hills of NW Phoenix
800 posts, read 1,600,811 times
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Vegetarian chili (what I'm making right now), "Mexican pizzas" (re-fried beans spread on a tortilla & topped with chopped veggies, cheese, & sour cream, then heated on a dry griddle or in the oven), spaghetti with marinara sauce, mac & cheese served with peas, Greek or Caesar salad, bean, tomato, cucumber & corn salad, vegetarian fajitas... you should be able to find base recipes for all of these things on a good recipe site like allrecipes.com. These are all pretty basic ideas, but everybody has their own things they are picky about, especially teenagers.
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Old 01-28-2014, 04:36 PM
 
Location: Lompoc, CA
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On many mornings I will throw three cans of vegetables into a pan (one bean, one green and something of a different color like corn or carrots), put in a pat of Nucoa margarine and season it. Sometimes I'll put it on rice. Takes like 20 minutes.

If she's got some more time and wants to get fancy, I like to make pasta shells, put some pasta sauce over it and put in a fake meat like tofurkey sausage (veggies can also go in this though).
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Old 01-28-2014, 04:41 PM
 
Location: Lompoc, CA
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Here's some good stuff for her to remember as far as nutrition goes:

1. Eating rice and beans gives you the same complete proteins you would get from meat
2. Greens are important (broccoli, salad, etc.) for vitamins and minerals
3. Potatoes have tons of potassium and are a great thing to include with any meal

Seriously, I would recommend having a sack of potatoes around at all times. But that's partially just because I love them so much haha.

That's actually another easy meal idea, though much more time consuming: Wrap up two small potatoes in tin foil and throw them in the oven for an hour at 450 degrees F. Take them out, unwrap them, mash 'em with a fork, spread some Nucoa and garlic salt on it.
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Old 01-28-2014, 04:50 PM
 
Location: In the Deem Hills of NW Phoenix
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1. Eating rice and beans gives you the same complete proteins you would get from meat

Yes, or pasta & peas, or tofu & corn, or bread & nuts, etc. Think of using lots of legumes and lots of grains to replace the proteins in meats. Variety is important, also.
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Old 01-28-2014, 07:03 PM
 
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spinach and cheese casadillas
tofu/green pepper/ onion fajitas in whole wheat tortillas
canned pinto beans, rice & salsa
bean burritos
vegetable omlettes or scrambled eggs with vegetables

tossed vegetable salads
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Old 01-28-2014, 10:58 PM
 
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Smoothies! I make green smoothie ice cubes, and add them to fruit smoothies, it is a way to add kale, spinach to ease into adding veggies to fruit smoothies.

At her age, she should take an iron supplement, and vitamin, calcium if she is vegan.

Curries, and she may want to experiment with different types of tofu.
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Old 01-29-2014, 06:06 AM
 
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Thanks for all the great ideas! Lots of variety for her to try. I'm going to try some of these myself too.
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Old 01-29-2014, 05:18 PM
 
Location: The New England part of Ohio
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Here are some easy ones -

1. Stir fried tofu with vegetables over brown rice. Frozen Asian veggies. Drain Tofu well. Saute in hot oil. Season with garlic powder, onion powder and ginger. Soy sauce as needed. Serve over rice.

2. Veggie chilli. Easiest way. 1 can of red beans. 1 can of black beans. 1 can of corn. 2 cans of Rotell tomatoes. Serve over rice.

3. Pasta with white beans and marinara sauce.
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Old 01-30-2014, 09:03 PM
 
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My vegan 14 year old staples are:
Chickenless chicken (Traders)
Rice Noodles with stir fry
Black bean and rice made cuban style
Veggie Pasta
Vegetarian Chili
Chipotle burrito (brown rice, veges, salsa and corn)
Mexican rice and bean burritos

She also does quite a bit of baking on her own.
My 11 year old vegetarian - has a broader diet because you can add in cheese and dairy and all the Morningstar products.
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