Help! My teenager is a vegan

vegan cooking, ingredients, from scratch, recipe,

Recently I had the pleasure of cooking with a teenager who had recently decided to eat a vegan diet. 

Worrying

When teenagers make such decisions it can cause us (parent’s, carers and sometimes even teachers) a bit of worry. 

We worry about their nutrition… How will they get enough or the right mix of proteins, iron, vitamin B12?
Will it cost loads more to buy substitutes?
Am I going to have to cook several different dishes.

Information


I spent some time putting together some reading materials for this young lady which I know she will dip into when she’s alone later. It covers matters such as protein complementation, plant sources of iron and how-to get B12 on a plant based diet. I will share some of the nutritional information with you below.

We chatted informally while we cooked and I managed to drop in some useful nuggets of info.


We looked through s few cookbooks, some vegan, some not and discussed how we might cook certain dishes. 

Why

Many teenagers experiment with their ethical beliefs and dietary preferences. It’s a natural way of finding out who they are. Our job is to support them as best we can.

I’m not a dietitian, but I do have an understanding of nutrition. It was not hard at all to find some reading materials that would suit her. 

Turn it around

Showing an interest in food, ethics and diet in this way is a great way to get our young people into cooking and to start them taking an active role in their own nutrition. 

My advice…

Don’t fight it…. Go with it, support them on their journey!

Romanesco gnocchi vegan dairy free recipe sundried tomato cook from scratch


Pictured is the dish we made. It’s Romamesco sauce with pasta. Adapted from Joe Wicks recipe for Romamesco Gnocchi. Romanesco sauce if often made using peppers, for my recipe I have just used sundreied tomatoes from a jar. We added yeast flakes (excellent sauce of B12) instead of parmesan.

Romanesco gnocchi tasty alternative adapted vegan dairy free recipe sheet free

You can use my adapted recipe here if you’d like to try it. My (non-vegan) children love this sauce either on Gnocchi or stirred through noodles and it freezes really well in an ice cube tray for future use.

For other recipes – vegan and non vegan, check out my recipes page here

Some nutritional information to help

What about protein?

One of the important things to remember when following a vegan diet is that plant sources of protein do not contain a complete set of the Essential Amino Acids (EAAs) needed by the body.

Most plant based proteins are of Low biological value (LBV) proteins – an incomplete set of the EAAs.

A vegan diet can provide all of the essential amino acids necessary for good health by combining a variety of sources of protein across the meals in a day. This is called protein complementation.

Protein complementation

This means that the amino acids in one LBV source of protein may work together with the amino acids in another source of LBV protein to form a complete set.

Some examples are below: Beans on toast, rice and bean salad, lentil soup with toast, nut butter sandwich, cereal with almond milk. There are many more.

Protein complementation does not have to make use of food that is eaten in the same meal, but could be spread across a day or so for example.

There are some exceptions which do contain the full set  of amino acids and are known as high biological protein sources. These are quinoa and soya. Soya comes in many forms to be used in cooking such as tofu, soya beans, soya milk, tvp (textured vegetable protein). 

B12

The other nutrient which you should be mindful of is vitamin B12. 

B12 is not found in plant food sources. For a vegan, this could be found in fortified foods such as cereals which state that they are fortified with vitamin B12. Or they could consider taking a supplement. 
There is a good product called Energevita yeast flakes which contain B12 which can be sprinkled on top of foods such as salads or pasta dishes instead of cheese.

Marmite is also a good source of B12 a spoonful of which can be used in all sorts of cooking to add flavour and nutrition. I have even been know to drink a spoonful in a cup of boiling water!

Iron and Vitamin C

Vegans and vegetarians should also ensure that they eat a variety of foods rich in iron and combine them with a good rich in vitamin c.

Vitamin c helps the body to absorb iron which is more difficult to absorb when taken in plant based sources than animal based sources. 

Try not to worry

I hope this has helped you not to worry. Try to see this as a new adventure, an education and a way of expanding yours and their culinary repertoire. Vegan cooking does not have to be expensive, or include lots of unknown fussy, hard to find ingredients.

Pear crisp – autumnal baking

pear crisp crumble apple kids cook children cook cookery lesson autumn autumnal tasty delicious easy aromatic wholesome healthy spiced cinnamon oats pears apples brown sugar lemon juice

It’s that time of year when the leaves turn golden and hasn’t it happened quickly this year! I’ve started getting Hygge (Danish for cosy and snuggly for the winter months with blankets, candles, slippers and comfort food). The apples and pears are hanging off the trees and many have already fallen-  they are begging to be picked right now! I want to share my new pear crisp recipe with you.

Here’s a lovely recipe I made with my Saturday class this week and it’s too easy / good / satisfyingly “hygge” not to share with you.

It’s a warm, spiced crunchy crispy and sticky comforting dish. It can be eaten with fingers or served with ice cream, cream or custard for a dessert. The children in my class were eating it as soon as they walked out of the door. I try to get them to save the food they make so that their parents can at least see what they’ve been doing. I wonder how often the food actually makes it to their homes!

So here’s the recipe

pear crisp crumble apple kids cook children cook cookery lesson autumn autumnal tasty delicious easy aromatic wholesome healthy spiced cinnamon oats pears apples brown sugar lemon juice

 

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A bit more about the recipe:

Pear crisp is a baked pear dish with a spiced oaty crumble sprinkled over the pears and then baked. It’s great as a dessert or finger food. It would be a super tasty fireside snack or even camp food. It could be made in a foil parcel – yummy!

In our lesson:
Knife skills

This was a good opportunity for us to learn about using knives safely. My classes are mixed ages and so younger children have more assistance. I only allow usage of knives with 1:1 supervision and children are taught correct knife handling techniques for cooking.  I was so proud to see the progress and confidence of some of the children who had been attending my classes for some time.

Food science

We used lemon juice on the sliced pears while we prepared our oaty topping. The children learned about the use of an acid (lemon juice) to prevent the enzymic browning that happens once fruit has been cut and exposed to the air.

Nutrition

We also discussed fibre and it’s importance in our diet along with the multitude of vitamins that we get from eating fruit.

Working as a team to clear up afterwards!

Most lessons end with a quick washing up session. Roles are divided between the children (and me) and we work as a team to get the job done. Children covet certain roles – Equipment organiser is a popular one! It’s also a great opportunity for a chat and we have fun getting the job done together. I just wish that washing up was as fun at home!

If you’d like to know more about my cookery classes, please have a look here:

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