Vegetarian?

Parent Cafe
1

<p>D told me today she wants to be a vegetarian. I have no problem with that as long as she gets her protein and iron (she had runner’s anemia in the fall and now has to run about 50-60 miles/week training).</p>

<p>I tried cooking tofu for her (in a separate pan from our beef dinner). What’s with all the types – silky, firm, extra firm? Sounds like a mattress (no offense). </p>

<p>I’m glad she’s still open to fish. And she loves the beet salad I make with goat cheese and spinach.</p>

<p>Any tips from moms trying to merge the vegetarian diet with what I’m normally making (pasta, chicken, some Turkish dishes) without making 2 meals? </p>

<p>FWIW, I normally don’t get home before 7 pm during the week, so I’m looking for quick and easy. Or things she can make herself.</p>

2

<p>Why don’t you let your daughter experiment preparing with some vegetarian dishes that the whole family can enjoy? There are many excellent vegetarian cookbooks available.</p>

3

<p>I spent three years as a vegan who hated tofu. I ate beans and lentils a lot, and pasta with vegetable sauces, and experimented with spices. My parents modified their usual recipes and made me help cook (I appreciated this later). Agree that there are many cookbooks; I’ll try to remember which were my favorites.</p>

4

<p>Google around for spinach/ or green smoothies. Actually very good … add in fruit, ice, and greens (spinach, collards, etc) … great breakfast option for her. If you start searching around the internet, you will find a lot of recipes, ideas, etc. on cooking for vegetarians.</p>

5

<p>We are not vegetarian but I have been trying to use Quinoa because it is suppose to be a complete protein. I got the book- Quinoa 365: the everyday superfood and learned it can be used as a breakfast cereal and in many savory dishes. I made a black bean soup with quinoa and it was easy and delicious.</p>

6

<p>S2 has been a vegetarian for a while. He is only 12, so I have similar concerns. I don’t want him to eat much soy. </p>

<p>Fortunately, he will eat fish, like your D. We have it a lot. There are quick things like frozen cooked shrimp (thaw and serve with cocktail sauce or mix into spaghetti sauce with vegetables) and frozen scallops (thaw and marinate in sesame oil, soy sauce, OJ, ginger, cook quickly and serve with Japanese buckwheat noodles (soba). I learned to cook quinoa (Bob’s Red Mill is the best kind; no rinsing necessary). There are lots of good recipes on allrecipes.com and cookinglight.com. I make lentil soup and minestrone with beans. I have mixed canned, drained sardines into spaghetti sauce for a quick dinner. He eats more vegetables now and loves salad. Canned salmon mixed with leftover mashed potatoes can be formed into patties and baked or fried.</p>

<p>I make yogurt smoothies: a tablespoon of chia seeds, covered with water and left to soak for a few minutes forms a gel; add non-fat plain yogurt, partially thawed fruit (yellow (mango or papaya) and red (strawberries or raspberries)) and a banana. Mix with immersion blender. The chia seeds add a nice something, they taste like poppy seeds.</p>

<p>Ezekiel bread makes good toast and is more nutritious than other breads. Oatmeal is a filling breakfast.</p>

7

<p>I’ve been a vegetarian since I was 9 (I’m 18 now) and am slowly transitioning to becoming vegan. Most of the everyday things that people eat (pastas, rices, salads, pizza, Chinese food, etc) are already vegetarian. Also things like ordering a vegetarian burrito or veggieburger also work. There are also MANY meat alternatives that taste just like the real thing. My favorite brands are boca, garderburger, and morning star. Oh one more thing: many ethnic foods are mostly vegetarian (i love Indian and japanese food). When one person in the family becomes vegetarian, so does the rest of the family,at least part of the time.</p>

8

<p>Another vote here for quinoa. It provides complete protein and can be substituted in many dishes for a grain. I use it as a side dish in place of rice, in couscous in place of semolina, and simply boiled, sweetened, and buttered as a hot breakfast cereal. There are, of course, many recipes online, both original and using it as a substitute for grains.</p>

<p>Textured vegetable protein (TVP, also called textured soy protein) is, in my opinion, a fine substitute for ground beef in stir fries, goulash, and tacos. Being soy, it offers complete protein as well, but has a more substantial texture, to me, than tofu.</p>

<p>I think the best vegetable-based substitute for meat, in terms of flavor and texture, is seitan, which is basically isolated, concentrated wheat gluten. Unfortunately it’s not a complete protein, though.</p>

<p>Black beans and brown rice combine to make complete protein. Just cook the beans separately with cumin, garlic, salt, and some hot pepper if you want, and ladel it over the boiled rice. A cup of beans plus a cup of brown rice has as much protein as a large steak.</p>

<p>Will your daughter eat eggs? She should, if she’s eating cheese. If so, she’ll never have trouble getting enough cheap, quality protein.</p>

9

<p>Veggie burgers are good source of protein, but beware–<a href=“http://www.greenprophet.com/2011/06/the-explosive-truth-about-veggie-burgers/”>http://www.greenprophet.com/2011/06/the-explosive-truth-about-veggie-burgers/&lt;/a&gt;&lt;/p&gt;

<p>D2 has been a vegetarian for over 4 years. Thank goodness she is not vegan and will still eat eggs, a great source for protein. She will also eat tofu.</p>

<p>She donates blood regularly and is often found in the pre-test to have low iron. Ironically, I have hemochromotosis which is a genetic disease that causes my body to produce too much iron. I have to have phlebotomies every 4-5 weeks. </p>

<p>With so many vegetarians now, there are products galore that have high protein. Kashi, veggie burgers (as stated), tofu scrambles, etc. Beans–black, kidney, white, etc are all good sources of protein, especially with brown rice as stated above. Eggs, as stated, for non-vegans. </p>

<p>The trouble with my D2 is, she is sometimes careful and diligent about her food intake, yet often not. Hence low iron. A doctor at her school last semester put her on iron supplements because she was tired all of the time and having a hard time readjusting after a semester abroad.</p>

<p>Vegetarians need to be diligent about their protein intake and can easily get what they need. D2, a 21 year old, is not that diligent.</p>

10

<p>I give blood 3 times a year, and I always have high iron and low cholesterol. I take a multi every morning.</p>

11

<p>I didn’t eat any kind of meat at all for 14 years (from the age of 14 to 28). Then I added back in fish and chicken, but I still do not eat much of it. I’m in my late 50’s now, so it’s been over 40 years since I’ve eaten red meat. I’m in excellent health.</p>

<p>My husband has been totally vegetarian for 18 years, and eats no chicken or fish, but does eats eggs, although not often. He makes a protein shake after his workout everyday. Other than that he doesn’t pay attention to protein intake at all. He’s a healthy, fit, strong 6’3" guy… so really, I don’t think you need to worry about day-to-day protein much. If your daughter is eating a healthy diet, her body will tell her what it needs and as long as she’s eating whole grains, dairy, eggs, tofu, the protein will be easy. Iron comes in leafy greens, oysters, grains, beans, and there are supplements of course if needed.</p>

12

<p>Protein is not normally a problem for vegetarians who eat a reasonable diet (i.e. not full of junk food, sugary drinks, excessive added sugar or oils, or a very high percentage of calories from fruit). However, athletes have higher protein requirements and may have to consume more protein-dense foods.</p>

<p>Iron deficiency is more likely to be a problem for women than men. For those who have trouble with iron deficiency, cooking acidic foods in cast iron pots can increase the iron content, and consuming vegetarian sources of iron with vitamin C containing foods improves iron absorption.</p>

13

<p>Tofu comes in different consistencies, each one with its own use.</p>

<p>The silken or smooth is used in smoothies or sauces, the firm or extra firm is better in with a stirfry or similar recipe. </p>

<p>I use the extra firm to marinate and then bake and put in recipes. </p>

<p>Other ways to get protein is by using tempeh, a fermented soy product that comes in a block and can be found in the produce section of the store. You can crumble it and use in barbeque sauce or spaghetti sauce. </p>

<p>I give those of you who are moms of budding vegetarians a lot of credit.</p>

14

<p>Vegetarians do not eat fish.</p>

<p>Vegetarians should not forget to take a B complex vitamin.</p>

15

<p>I’m sorry but, I’m a current lacto-vegetarian (i drink milk, but don’t eat eggs, hence the reason for the vegetarian type)</p>

<p>But vegetarians do not eat fish. It upsets me when people say that they are vegetarians yet eat fish, they are animals as well. Just point that out to your D.</p>

<p>As of now I buy supplements, but they can get on the expensive side :confused:
Bocca burgers (vegetarian burger) is great! She should try it, plus I think most stores sell it.</p>

<p>PETA sells a bunch of cool cooking books for teens (it’s meant for college students, but it can work for your D)</p>

<p>just make sure that she knows she’s not a vegetarian, she can still eat the supplememnts though.</p>

<p>she should also take some vitamins (if doc says it okay), Because of my vege ways I’m low in a few stuff, so I take meds for it.</p>

16

<p>Is there a Trader Joe’s by you? If so, that’s the best place to get meat substitutes because they’re much more reasonably priced than at other stores. They have a few different varieties of veggie burgers there (Dr. Praeger’s is a great brand which you can find everywhere, and we also have Morningstar pizza basil burgers which are delicious and are probably available everywhere.) One of my favorite recipes contains pretty much 3 ingredients: tomato and basil tofurkey brand sausage (everyone mistakes it for the real thing), Trader Joe’s vegetable fried rice, and Trader Joe’s frozen grilled peppers and onions. I make a great sausage and peppers with that, but you could make it with any veggie sausage, any starch, and just plain old fresh peppers and onions and maybe a can of tomato sauce if you so choose. I’ve been vegan for a while, but I take iron supplements which keep my blood fine (and I had been anemic even as an omnivore). Just make sure she gets blood tests every 6 months to check on that. you have sooo many options as a vegetarian. Eggplant parmesan! Veggie lasagna! Vegetarian sausage and peppers! Stir-fries galore! Mac and cheese! </p>

<p>Have you ever heard of tempeh? it’s one of the best “meat substitutes.” Personally, i avoid most meat substitutes unless as a treat or a transitional phase because they’re heavily processed and loaded with sodium. Tempeh is just fermented grains so it’s really good for you! It’s also really substantial - [Calories</a> in Trader Joe’s Organic 3 Grain Tempeh and Nutrition Facts](<a href=“FatSecret - Calorie Counter and Diet Tracker for Weight Loss”>Calories in Trader Joe's Organic 3 Grain Tempeh and Nutrition Facts) I make stir-fries with it all the time by marinating it in soy sauce, toasted sesame oil, and agave (or use any sweetener), then sauteeing it with a variety of veggies - broccoli, snap peas, ****ake mushrooms, carrots, onions, etc. Comes out delicious! </p>

<p>Lentil soup is also a great idea as well as any bean/legume-based dish because it’s high in iron, protein, and fiber. Vegetarianism is a great chance to explore more foods, not limit what you already eat! I’m not sure how adventurous her palate is or if she’s very picky, but there are tons of ethnic foods that are vegetarian, from Indian food (curries, masala dosas, etc) to middle eastern (like falafel and hummus). </p>

<p>In regards to the tricky question of tofu, as the person above me stated, silken is for smoothies and as egg replacers for vegan or in desserts (for vegans again), and firm/extra firm is the type you would eat. Try to get organic tofu because soy beans are typically genetically modified. You have to press out the water of the tofu, so google how to do that (you’re going to need something heavy and some paper towels in order for the tofu to absorb the most flavor). Tofu takes on the flavor of any sauce you give to it, otherwise it’s very bland. I used to marinate it in BBQ sauce and put it in the broil. Tofu tacos are delicious too. I’ve also made ratatouille with tofu and have used silken tofu as a base for “ricotta cheese” for a lasagna (since I’m vegan, as mentioned). </p>

<p>Hope that helps more than intimidates!</p>

17

<p>Hope your D doesn’t decide to be a vegan ! Lots more effort required to stay healthy .</p>

18

<p>Class-does your medical plan offer a nutritionist’s service?
Great for you and daughter to use as a resource to transition her to make food choices at college as well as meal planning at home.</p>

19

<p>Agree with others. I know lots of folks who eat seafood but not other meats, but they are not vegetarians. I have a coworker who calls herself a vegetarian but not only eats fish but also chicken. Apparently, to her, vegetarian means “doesn’t eat red meat.” </p>

<p>Anyway, all those choices are sensible and viable; it’s just that as far as the English language goes, I hate to see word meanings muddied.</p>

<p>As far as your D, if she’s eating fish, eggs, and cheese, I don’t think there’s any reason to make yourself nuts (so to speak) over protein. No need for tofu, soy, etc, unless you want to cook/eat them.</p>

<p>I agree with the poster who mentioned quinoa. We discovered it in the past year, and that’s been a great addition to our diets. Wonderful, versatile, easy to work with. Also good to serve for my mom, who at 80 found out she needed to be gluten-free.</p>

20

<p>Batllo – I will check that out – great idea.
Thanks all for the tips on types of tofu and cooking ideas. I knew quinoa was supposed to be good but I wasn’t sure why. We bought a bunch of lentils and kale – maybe I can work them into a salad for her. I agree with all who suggested getting her to learn how to do this. No better time to learn to cook.
The question I’m also interested in (which perhaps needs its own thread) is why people become vegetarian. Is it like practicing yoga – it isn’t a thing you slap on to your existing lifestyle – it changes you. I asked D why she wanted to become vegetarian and she mentioned a friend who had done it and felt more energetic. Are there many reasons people become vegetarian? Many different paths as it were? Interested to hear people’s stories.</p>