Daughter Loosely a Vegetarian

We're vegetarian household and I don't know where we would add meat in, so here's what's always on hand: Protein: Raw organic nuts, all types. Nut butters-almond especially. Avocados. Hummus. Eggs. Beans. Lots of organic sunflower and sesame seeds in salads-LOTS of calcium in the sesame seeds-like 16% of daily rec. in just 2 tbspns. Tons of various veggies.

Remember, being vegetarian is not really about "leaving out meat" it's about feeding your body all the various necessary healthy living cell-fueling food it needs. And that comes primarily from vegetables and fruits even if you do eat meat. Protein and grains have their place, but unhealthy diets are heavy in meat and carbs and light on veggies. She needs to be the reverse: Eating tons of veggies-many of which have protein and calcium-and whole fruit, with about 25% of her diet being healthy protein and carbs.

Many people make the mistake (I did it too way back in the day) of relying too heavily on bread and pasta and dairy when they cut out meat. A HEALTHY pasta dinner, would be a gigantic salad with varying rich greens (not iceberg) and a small portion of pasta and sauce. That way she's getting her full nutrition (from the salad, especially if it has nuts or beans thrown in) and her fix of carbs from the pasta, but not overboard. This ratio is pretty standard for a healthy diet for all snacks and meals. Instead of a peanut butter sandwich, do celery and carrots dipped in peanut butter/hummus etc. And for carbs, the various healthier grains like chia and quinoa and dark rices are just as easy to make as all our trusty white pastas. These are healthier and can be thrown in any veggie dish to keep a variety going. My kids love roasted sweet potato fries and baked zuchini with parmesan...

Also, not to be discouraging, but soy is not all that healthy and should be kept to a minimum. Even tofu. A healthy asian diet has a little tofu in a few dishes, but not all the soy stuff Americans eat like soy meat patties etc. Most labels show a ton of artificial products in those soy things.

She's doing GREAT! Just always increase the amount of veggies to like 75% percent of daily intake, her meal should be just as mountainous as everyone else's -vegetarians are hungry too!...and the rest will fall into place. When I eat at my dad's where every meal has meat, I simply make myself a huge salad to go with the meal and pull the meat off the pizza, out of the pasta, remove it from the soup.....not sure why they even add it to everything :)

Hi! Yes, I understand what you're going through :) ...My teen daughter was a vegetarian for a little while, but it got difficult as she then decided she didn't like any sort of beans ...that limited her choices even more.

Eventually she just decided to eat meat again. That being said, none of us really eat a whole lot of meat , so I do make a fair share of vegetarian dishes. This is a new one we tried recently...I thought it was really good!
http://thepioneerwoman.com/cooking/2014/03/heavenly-hummu...
Also, quiches are really good and filling....I make one with feta cheese, either frozen and defrosted spinach or most of a fresh bag cooked down, 4 eggs, 1 cup milk, salt, pepper, fresh garlic or garlic powder to taste. Combine and pour in pie crust. Bake at 375 degrees for 40-45 min.

I am mostly vegetarian (I do eat seafood and dairy) and my husband is a meat-eater. We do a lot of combined meals where he has a meat option that he adds. Tacos are a great example- he makes ground beef for himself and seasoned Recipe Crumbles (Morningstar Farms) mixed with black beans for me and the kids. Everything else is the same. Pizza works well, too :) Foods to explore- polenta, quinoa, tempeh, cous cous, gnocchi.
Some of our favorites- enchiladas or enchilada bake (layers of tortillas, black beans, cheese, salsa/enchilada sauce, Recipe Crumbles with taco seasoning, layer and bake like lasagna), homemade pizza (buy dough from local pizza place to make it really easy), pierogies with applesauce and sour cream or salsa, "cowboy caviar" (http://allrecipes.com/recipe/cowboy-caviar/) with or without quinoa added, quesadillas with spinach and tomatoes inside and guacamole, polenta mini pizzas (cut up a polenta "tube" into rounds, top with tomato sauce, cheese, olives, mushrooms, etc, bake for about 15 min at 375), breakfast burritos any time.
I highly recommend the Moosewood cookbooks, my favorite being Moosewood Cooks at Home. Lots of vegetarian recipes or easily converted to vegetarian, and most of them are very easy to make!

I stopped eating red meat when I was her age, then stopped poultry at 19 and I haven't eaten either since. So it might be a passing thing, and it might be a permanent choice. I think it is important to support her choice, but I am clearly biased. I know how important it was to me at the time, and I always appreciated my parents' support. My dad was great about throwing a portobella mushroom cap on the grill for me with the burgers for everyone else, mom would keep some tomato sauce separate when she added ground beef or meatballs for everyone else. It's not that hard once you get used to it :)

I don't have any advice, since I like meat, but I think you should know that *I* think you rock.
You are trying so hard! That's awesome, I hope your daughter appreciates it.
I know some vegetarians will still eat fish....will she?
If she wasn't eating meat bi-products (milk, eggs, ect) then she's a Vegan. So, she's still vegetarian. :)
L.

Have *her* do some research on nutrition and how to balance nutritional needs with a vegetarian diet. Have her look for vegetarian recipes that appeal to her taste.

At 14 she is more than old enough to help you, help her, with this transition. Maybe get her a cookbook?

I have done vegetarian - while my son was younger. I did use the soy crumbles in sauces and tacos. Tofu is versatile and can be subbed in many recipes. It stir fries well. The key is a balanced diet to enure proper nutrition. Just pastas and potatoes will not do that.

Nota Bena: vegan is the omitting of all animals and animal products, i.e. the dairy and eggs.

Let your daughter lead you... which means, if she's old enough to have these strong opinions, she's old enough to Google some recipes and take responsibility for the variations on the family dinner. Honestly, I have some suggestions, but I don't know your kid and she sounds a bit like a picky eater.

Has she read a book on nutrition and the vegetarian diet? Have her own her decision by actively getting involved in it. Let her choose some new additions to the dinner and let her help make dinner. This will prepare her for when you aren't around, and help her in the future years because once she leaves home, she needs to know how to cook for herself. I've been mostly veg for years (I do eat wild-caught fish) and had to do my own research, etc. with a much more limited diet than your daughter. Let this be *her* learning experience.

I saw my mother try to accommodate my sister's desire to be vegetarian and saw how hard it was for her when the person asking for their belief to be honored doesn't contribute to the cause... If someone cares enough to want the parent to make them different food for dinner, then they can surely help facilitate that desire on their own part. I guess this doesn't entirely answer your question, but if you are at a loss, it's time to let her take some responsibility for her preference.

ETA: I read your SWH, and thanks for clarifying. In my own life, I have often seen parents ripping their hair out, trying to figure out how to accommodate this.

Meat-free options that I like: Morningstar sausage links (each link is about 9 or 10 g of protein, good and efficient food); Nate's Meatless Meatballs, Field Roast Grain Meat products (they are higher in fat, though, so use thoughtfully--- their apple and rubbed sage 'sausage' and Italian 'sausage' are both good. "Smartground" makes a fairly decent prepared TVP sort of thing-- it DOES need flavoring. When I use it for burritos, I add chili powder, oregano and cumin. Your local Vietnamese or Chinese market may also have some styles of prepared tofu which are spicy and tasty. Ours makes a nice lemongrass one, and another variety which has glass noodles, shiitake mushrooms and green onion.

And don't forget grains like quinoa, which also contain protein.

Beans and lentils. Lentils are tasty, easy, filling, and good for veggies. A super simple option is Patricia Wells Lentil Salad (google it). And the perfect meal is beans and rice. It contains all essential amino acids.

Also, try whole grain salads with chopped veggies and cheese. Quinoa, barley, farro, etc. are all good for this.

Eggs, omelets, frittatas.

We're not vegetarian, but we don't eat meal at every (or even most) meals. When we do burritos, it's with refried beans and sauteed onions/peppers. Or with fish.

Keep doing what you're doing, and encourage her to help in the meal prep. Beans, eggs, tofu, nuts and cheeses are good options. And rather than catering to her at every meal you can get her into the habit of taking care of her own needs. For example, if you feel like steak or roasted chicken for dinner she can scramble herself some eggs. Or you can make spaghetti and set aside a portion of sauce for her before adding the meatballs. Same thing with tacos, burritos, rice/pasta, etc. just set aside a portion before adding the meat.

My daughter is just about to turn 14 and she's been vegetarian all her life. You are awesome for supporting her desire to make this change! Here's some of what my daughter likes:

egg salad sandwiches
quinoa with veggies
beans- garbanzo, kidney, black
lentils
barley
seitan anywhere chicken would go (it's wheat protein)
roasted veggies with rice (any veggies that are in season)
hummus
lots of nuts and nut butters
potatoes and sweet potatoes with other veggies
faro (another grain, use anywhere rice or pasta would go)
ravioli
gnocchi
pierogies

You said she doesn't like veggie burgers, but just had to add that that's one of my daughter's favorite things- homemade burgers. We use whatever we have on hand- barley, lentils, black beans, garbanzo beans, nuts, quinoa, rice- we make any combination of those things and throw them into the Cuisinart with an egg and a few breadcrumbs (tons of recipes on the internet, can modify as needed) and pan fry them as patties. They are awesome.

I also make lots of oatmeal in the morning using oats, barley, quinoa, and nuts. This way I know she starts her day off right with some protein, then I don't stress the rest of the day. I have asked her doctor all along if she is nutritionally ok- they always say that if you are eating good foods, then you are getting enough protein. In fact, most people in the US get too much protein, very few are actually deficient.

I will also say that when I first went vegetarian, I made the mistake of substituting cheese for everything- cheese pizza, cheese enchiladas, pasta and cheese. Not a good thing! Make sure she avoid this pitfall, it's really easy to do.

Hope you all enjoy this! Good for you both!

As long as she's getting protein (which the beans, eggs, tofu, and dairy are providing), and not just loading carbs, she will be fine.

Some other non-meat sources of protein:
Nuts and nut butters
Quinoa (cook and serve it just like rice - alone, with butter or flax seed oil, with stir-fried vegetables)
Edamame (soybeans steamed in the pods)

Good for her.
She can still be a vegetarian while you ensure she gets her protein.
Make a big pot of beans (she can salt her bowl she needs it).
Did she cut out fish? If not, that's a good addition.
Egg burritos are awesome. Can add cheese.
Veggie stir fry is my favorite. Served with rice. I eat this a lot.
You can make butternut squash spaghetti (google how to make it).
Bean tostadas
Bean nachos (black beans, shredded cheese, diced tomatoes, onions &
salsa).
Fettucini noodles, peas alfredo sauce.
Steamed veggies & white rice.
Fruit shakes in the summer.
Protein shakes for lunch or snacks.
Nuts are good for protein (almonds, peanuts etc).
Stirfry rice w/sliced almonds
Edit: Baked potatoes topped w/cheese & veggies.

Good for her and good for you for supporting her!

My brother is a vegetarian and he turned me on to black bean and veggie soft tacos. Can of black beans (rinsed) and then peppers and onions(stir fry until just soft). It is easy to add avocado, cheese, etc. Also, easy to add meat for the rest of you! I made it and had chicken on the side for my hubby.

My brother also ate a lot of squash in season as well. He did eat fish on occasion, but that is up to your daughter. His reasons were similar to hers, so wild caught (or self caught) fish was fine with him.

I would say look at family favorites and see what you can easily adjust to fit her needs. Maybe the rest of the family might be surprised by how yummy some vegetarian dishes are!

I'm a vegetarian and my family eats meat. We eat a lot of Mexican. It caters to all needs without requiring too much individual catering :). Allrecipes has an amazing slow cooker bean recipe. I also love the Mexican rice 3 on there.

We also eat a lot of pasta. Red sauce., mushroom sauce. Vodka sauce. Rd pepper cream sauce, etc

We do Indian food a few nights a month, so that's another option.

I love spicy black bean burgers, so I eat a lot of those...

Also. I eat a lot of,soup. Mushroom, potato-leek, minestrone, etc.

My best suggestion would be to do a search online for vegetarian recipes, or to go to your local bookstore and find some vegetarian cookbooks.

I do have this recipe that IS vegetarian that SHOCKS meat eaters when they find out that it has no meat in it. My kids LOVE it and ask for thirds every time we make it.

Ravioli Lasagna

1 package (20 oz) four cheese ravioli, prepared according to package directions (if you get the big bag from Costco, cook about 24 raviolis per pan).
15 ounce container of ricotta cheese
10 ounce package frozen spinach thawed and squeeze dry
2 eggs, slightly beaten
1/3 cup milk
1 jar spaghetti sauce (no meat to make it all vegetarian)
¼ cup grated parmesan cheese

Preheat oven to 350. Combine ricotta cheese, spinach, eggs and milk in medium bowl. Put a thin layer of spaghetti sauce on the bottom of 9 X 13 pan. Place half the prepared pasta in baking dish. Top with half a jar of sauce and all the ricotta cheese mixture. Top with remaining pasta and the remaining spaghetti sauce. Sprinkle with parmesan cheese. Cover with foil and bake for 45 minutes or until heated through. Let stand for 10 minutes before serving.

***Note: We can't find the 4 cheese ravioli at Costco, or anywhere, so we substitute a spinach and cheese ravioli. If you do that, you can omit the spinach in the recipe.

I've been in the same boat with my daughter and while it's nice of you to respect her choices, this is her problem to solve. She no doubt has the same ability as you do to research things on-line, come up with meal plans and shopping lists and prepare alternatives to your family meals. In our case, I basically said "good for you, but this is not a restaurant - the weekly menu is posted on the wall, figure out what you're going to make for yourself to fill in for the meat that you won't be eating." If she is serious about this, she's going to have to educate herself on healthy vegetarian eating for life...might as well start now!

She lasted about a month as a strict vegetarian and then decided to add back in poultry and fish because it was too much of a pain to meal plan, she didn't like fake meat substitutes, doesn't like beans and other non-meat proteins, etc. We don't eat a lot of pork and beef anyway but we almost always have some leftover chicken in the fridge, turkey meatballs in the freezer etc. so she'll just heat up something else on nights we have beef or pork for dinner and will have the same side dishes.

A lot of teens go through this phase (and for many it's short-lived) - respect her choices but don't turn your life upside-down for this. If she's serious about this, she'll do the work to come up with good vegetarian meals that she likes.

I would push more veggies, since it sounds like most of her foods now are carb/sugar heavy (grains and fruit convert to sugar in the system). So, more stir fry with tofu, or add more veggies to the top of the burrito, more salads with seeds and nuts, for example. Most of her plate should be vegetables. I have a semi-vegetarian daughter too, but since I have been researching nutrition lately, I am trying to convince her that our small amount of meat that is free-range and as natural as possible, is necessary for the B vitamins and protein. We don't eat much grain anymore and we are gluten free for health reasons, so the vegetarian type of carb-high diets aren't a good fit for health. I do think one can be a healthy vegetarian though, by just eating veggies, a small amount of fruit, a little rice, and eggs, cheese and beans for protein.

I'm not vegetarian, so I don't really have any recipes, but have you checked Pinterest? There is so much on there you might not eat the same thing for years! :)
Good luck!

Try Pinterest for recipes. You can find anything on Pinterest.

I almost never cook meat, and our main meals are almost always based on beans of one kind or another. I make LOTS of soups/stews which combine veggies, seasonings, and beans. We are pretty healthy and have a pretty good variety, however it takes some work in the US. Your daughter is old enough that she can start looking into other types of foods which she wants to eat, trying out recipes and new tastes. Since most cuisines in the world (outside Northern Europe) rely more on vegetables than on meat, if you and she start exploring the foods of Latin America, the Mediterranean, Africa, and Asia, you will find lots of good options. The internet can be a good source of inspiration, and vegetarian cookbooks are wonderful too because they explain more about making interesting veggie-bsed meals. Laurel's Kitchen and The Moosewood Cookbook are some of my first go-tos, and Maddhur Joffrey's World of the East is a great source for all foods Asian. Have fun!

Hi L., my family and I are all vegetarian. Kudos to you for supporting your daughter in this.
We have a family 4 week menu that I can send to you if you PM me your email address.
You can make pretty much anything on there with meat (on the side) so that you don't have to make a couple of different meals.

PM me and I will send you my menus (with recipes attached!)

It sounds to me like you are doing fine. Just keep encouraging her to incorporate beans and nuts into dishes, so she gets enough protein. It's easy to resort to starches, like pasta, rice, and potatoes, but none of those have the protein she needs.

I am not a vegetarian, but I personally love things like grilled portabella mushroom in place of a grilled meat entre or on a bun in place of a burger (and it has a good amount of protein and fiber in it). And thick sliced mozzarella cheese with tomato and herbs on a sandwich.