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    Teen Vegan: It's Not Just a Phase!
    Teen Vegan: It's Not Just a Phase!
    Teen Vegan: It's Not Just a Phase!
    Ebook175 pages1 hour

    Teen Vegan: It's Not Just a Phase!

    By Kimberly Hammond

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    About this ebook

    Even a first-time cook can breeze through the delicious recipes in "Teen Vegan". These recipes for satisfying, comfort food use ingredients which are found in mainstream grocery stores, and nutritional data is included for each dish. The vegan recipes within also outline the prep time, the skill level and the kitchen tools needed. There are even hyperlinks to direct first time cooks on safe knife skills and how to chop certain fruits and veggies.

    Best of all, there is a mouth watering photo for each of the 50 recipes in "Teen Vegan"!

    With more and more teenagers choosing to go vegan, this cookbook offers practical recipes and valuable support to vegan teens and their families.

    LanguageEnglish
    PublisherKimberly Hammond
    Release dateMar 31, 2013
    ISBN9781301535972
    Teen Vegan: It's Not Just a Phase!
    Author

    Kimberly Hammond

    I grew up in the suburbs of Houston, Texas. Like most children, I had a natural affinity for animals. So in 1986, I decided to stop eating animals. 5 years later, after learning that the dairy and veal industries are inseparable, I stopped eating dairy and eggs, as well. Back then, there was very little support for the vegetarian and vegan lifestyle in the US (especially in Texas). There were very few pre-packaged vegan items in the grocery store (I remember buying coffee creamer to use as "soy milk"), and even fewer restaurants that denoted vegetarian options on their menus. If I was going to eat, then I had to cook it myself! I remember when I was 22, a co-worker saw me eating my lunch that I brought from home. She said to me in amazement, "You cook for yourself?" (Duh, I thought.) "No one else is going to cook for me," I said. I've enjoyed baking since I was little, so truthfully, this was not a great hardship. At first, I was only concerned about not hurting animals, and not very interested in eating healthy food. However, once I had children, that all changed. It occurred to me that these little people with their little stomachs can only eat small amounts of food. Therefore, I can not feed them empty calories. Every bite has to be nutrient dense. When the boys were infants, I'd add soy formula in the place of soy milk to recipes to give it an extra boost of fat and fortified nutrients. (Then I'd have to warn myself and my husband, "Don't eat that!" Infants and toddlers need way more fat than adults!) Then as toddlers, the boys started their "picky eater phase". One day, at the end of my rope, I asked my eldest, "Just tell me what you will eat, and I'll cook it. What is your favorite food in the whole world?" He answered simply, "Bread." Fine. I baked zucchini bread, pumpkin bread, spinach bread, banana bread...And that's how it all started. I started hiding fruit, vegetables and wheat germ in my baked goods. I hope you enjoy my recipes. Please share your comments with me.

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      Book preview

      Teen Vegan - Kimberly Hammond

      Introduction

      Congratulations on becoming a vegetarian!

      I'm always impressed by teens who don't want to wait until they're adults to take action and make a difference in the world.

      Whatever your personal reason for becoming a vegetarian, your decision to be a vegetarian does make a difference in the world! Being a vegetarian not only benefits your health, but it benefits animals and our environment.

      Even though all of these great reasons have been reported in the news for years, there are still stereotypes, stupid questions and bad jokes about vegetarians. Don't let them wear you down. Be strong!

      There are a ton of blogs, magazines and websites that support vegetarians with advice, recipes and FAQs. There's a virtual vegetarian community out there to help you. I want this cookbook to be part of your support group, too!

      Even though more and more restaurants are selling vegetarian food, you're still going to need to cook for yourself from time to time. The recipes in this cookbook are easy to prepare and delicious. They also contain ingredients that you can find in most grocery stores. This is real food for real vegetarians!

      Some of my recipes will only make one or two servings, so there won't be wasted food if you're only cooking for yourself. (If you are cooking for your whole family, simply double or triple the measurements.)

      Other recipes will make 6 or 8 servings. If you are not cooking for the whole family, save the left-overs in the fridge or the freezer. They'll make for a quick and easy meal later, when you are too busy to cook.

      Enjoy!

      What About Protein?

      (and other stupid questions)

      1. How do you get your protein?

      A: This is a stupid question that you'd think most people would know the answer to! But alas, you will hear it too many times to count. Protein is not only in meat and dairy products. It is found in plant products such as beans, nuts and whole grains. In fact, soy beans have more protein per gram than any meat or dairy product, other than cheese. Period!

      2. How will you get enough protein?

      A: Actually, the problem is the exact opposite. Most Americans are eating too much protein, an average of twice the recommended amount. So what's the big deal? Eating too much protein can overload the kidneys and lead to kidney disease. Also, eating too much protein from animal sources usually means too much saturated fat and cholesterol. This may also lead to heart disease, diabetes, stroke and cancer. Getting enough protein is not an issue, not even for vegetarians.

      3. Don't you have to be careful to mix your protein sources to get complete proteins?

      A: This is old school nutrition. Modern research has proven it is unnecessary to worry about supplementary and complementary protein sources (for example: rice & beans or mac & cheese). While, all people should eat a varied diet, chances are that your vegetarian diet has more variety than a teenager who only eats burgers and pizza!

      4. I could never give up meat. (Usually followed by a long, self-absorbed story, but not really a question!)

      A: Who asked you! (No, no, no. Sometimes it's hard to resist that response, but try to be nice! See if you can come to an agreement to respect each other.) Tell you what, I won't judge you for eating meat, if you promise not to judge me for choosing not to eat meat.

      5. But I have to eat meat on my high-protein diet, and I really have to watch my carbs if I'm ever going to lose weight.

      A: The only reason people lose weight on the high-protein, low-carb fad diets, is because when they throw away the bun and only eat the hamburger patty, they've cut their calories. That's all it is, cutting calories.

      We know that high-protein diets have been proven to be dangerous (especially to the kidneys). Plus, it is impossible to continue the high-protein, low-carb diet for your whole life. That's what makes it a fad diet.

      But, it's easy to adopt a vegetarian diet for your lifetime...your very long, healthy lifetime!

      Breakfasts

      Whole Wheat Waffles with Fresh Blueberries

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      Tools Needed: waffle iron, medium-sized mixing bowl, measuring cups and spoons, non-stick cooking spray, spatula

      Total Prep Time: 30 minutes

      Difficulty Level: easy

      1/2 cup Whole Wheat Flour

      1/2 cup All-Purpose Unbleached Flour

      1 1/2 teaspoons Baking Powder

      1 teaspoon Sugar

      1/2 teaspoon Salt

      2 tablespoons Wheat Germ

      1 cup Vanilla Soy Milk

      1/2 cup Fresh Blueberries

      Preheat waffle iron according to manufacturer's instructions.

      In a medium-sized mixing bowl, combine flours, baking powder, sugar, salt and wheat germ. Stir in vanilla soy milk 1/3 cup at a time, stopping when the batter is the right consistency.

      (Note: Adding the entire cup of vanilla soy milk at the start may make the batter too runny. After the first batch of waffles is cooked, you may find the batter waiting in the bowl has grown too thick. At that time, mix in a little more vanilla soy milk.)

      Prep waffle iron with non-stick cooking spray. Pour batter onto the waffle griddle, careful not to run over the edges! Drop blueberries in the waffles one at a time to get the right spacing and amount!

      Cook until slightly crispy, about 10 minutes.

      Serve waffles topped with more fresh blueberries, a pat of margarine and maple syrup, if desired.

      Serves 2

      Per Serving:

      304 Calories

      62g Carbohydrates

      3g Fat

      11g Protein

      6g Fiber

      1208g Sodium

      11g Sugar

      Silver Dollar Pancakes

      tmp_e481a0c0839c0788fe35fe21eb7a6fe9_RYa06a_html_3175a927.jpg
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