Veggie Teens

Meatless Monday: Blueberry Peach Almond Crisp

Post by Elyse May

Today's Meatless Monday recipe, Blueberry Peach Almond Crisp, is a delicious fall dessert. Try it with apples or pears in place of the peaches, dried cranberries or cherries in place of the blueberries, and pecans in place of almonds. From Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers.

Serves 4

Ingredients

Almond Topping

1/3 cup all-purpose flour
¼ cup packed brown sugar
¼ teaspoon salt
2 tablespoons chilled butter, cut into chunks
1/3 cup oats
3 tablespoons sliced almonds

Blueberry Peach Filling

2 cups ripe peaches, chopped
2 cups fresh blueberries
2 tablespoons cornstarch
2 tablespoons packed brown sugar
¼ cup orange juice
1 teaspoon powdered ginger

Directions
 
1. To prepare topping, put the flour, brown sugar and salt into a medium bowl and stir with a fork. (Note: Topping can also be made by pulsing in a food processor.)
2. Add chilled butter and press into the mixture with the back of the fork until mixture is coarse
3. Stir in oats and almonds. Set aside.
4. To prepare filling, combine blueberries and peaches with the other filling ingredients.
5. Spoon into four ramekins or custard cups sprayed with cooking spray.
6. Sprinkle topping over the blueberry peach filling.
7. Bake at 350°F for 15 minutes.
8. Serve warm. Top with vanilla ice cream if desired.

Vegetarian diets are safe - even healthy - for kids

Post by Michelle May MD (mom of Veggie Teen)

The critical question that every parent of a veggie teen must ask: "Are vegetarian diets safe for kids?"

The Los Angeles Times published a nice article called Vegetarian Kids that outlines the changing perspective on kids who follow a vegetarian diet. According to the article, "Based on an exhaustive study review, the American Dietetic Assn. concluded in July in a new position statement that as long as vegetarian diets are planned well, they're safe for people at every stage of life..."

Taking it one step further, the artcle reviewed the potential health benefits for vegetarian children.

There are, of course, caveats included in this article that are important to emphasize:

1. A balanced vegetarian diet is more difficult with picky eaters
2. Restrictive eating among adolescents can be a sign of an eating disorder and should be viewed with caution if the behavior accompanies other warning signs (read my post about this issue)
3. Failing to plan carefully can deprive developing brains and bodies of essential nutrients -- notably protein, omega-3 fatty acids, iron, zinc, iodine, calcium and vitamins D and B-12
4. Just because a meal is technically vegetarian doesn't guarantee that it's good for you.  

Bottom line: Vegetarian diets can be safe, even healthy for kids with proper information, support, and planning.

Culinary Techniques: How to Dice an Onion

Post by Elyse May (aka Veggie Teen) from my book, Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers. 

In addition to hundreds of recipes, there are 21 "Veggie Teens Culinary How To" instructions in Veggie Teens, each with three-step photos. Here is an easy way to dice an onion.

Slice off the top of the onion then peel off the papery skin. Set the onion upright on the root end and hold it firmly with your fingers. Make sure your fingers stay behind the knife blade. 

Make parallel slices in the onion without cutting all the way through (the closer the slices, the smaller the dice will be). Turn the onion ¼ turn and repeat so you end up with a criss-cross pattern in the onion.

Turn the onion on its side and cut thin slices which will fall apart, giving you diced onion.

Meatless Monday: One Pot Vegetarian Southwestern Stew

Post by Elyse May

Today's Meatless Monday recipe, One Pot Vegetarian Southwestern Stew, is great for this busy time of year because it is easy, hearty, and nourishing. Our family eats some version (depending on what we have on hand) of this simple, one-pot meal a couple of times a month. From Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers.

Serves 4

Ingredients

6 cups vegetable broth
1 medium onion, diced (See Culinary Techniques: How to Dice an Onion)
1 16-ounce can of beans, drained and rinsed (pinto, black, or kidney beans all work well)
1 16-ounce can of corn, undrained
½ teaspoon ground cumin
2 teaspoon chili powder
1 teaspoon garlic powder
1 medium zucchini, diced
1 medium yellow squash, diced
1 16-ounce jar of chunky salsa (mild, medium, or hot)
½ cup uncooked instant brown rice
Optional: Cornbread mix, prepared according to package directions

Directions

1. Spray the bottom of a large pot with nonstick cooking spray and sauté the onion until it is translucent.
2. Add broth, beans and corn and bring to a boil on medium high heat.
3. Reduce heat to simmer and add cumin, chili powder, zucchini, yellow squash, salsa and rice.
4. Simmer for 30 minutes.
5. For a simple meal, serve with tortillas or crackers.
6. For a great presentation, simmer for just 15 minutes then transfer to a large casserole dish. Prepare cornbread according to the package directions and spread over the Southwestern Stew and bake as instructed. Serve when the cornbread crust is golden brown.

Veggie Teens part of the Meatless Monday movement

When we started posting our Meatless Monday recipes, we didn't realize we were part of a much larger movement. Turns out there's a great website called Meatless Monday, a non-profit initiative in association with the Johns Hopkins' Bloomberg School of Public Health.

Meatless Monday featured an article called Veggie Teens: A Family Affair which talked about our family's book Veggie Teens: A Cookbook and Guide and Vegetarian Teenagers and this blog. The site also includes great Meatless Monday recipes, an interesting history of Meatless Monday (did you know it started during World War I?), info about why going meatless benefits your health and our planet, and cooking videos.

We love this site and we think you will too. Watch for some of our recipes to be featured on the site in the near future and become part of the Meatless Monday movement!