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.

Save money, time and feed your family better meals

A few months ago (it was the school holidays) I let things slip. In the relaxed and unstructured format of our holidays I broke away from my normal way of doing things. I forgot about family meal planning and just made it up as I went along. Which kind of made me feel liberated to start with but soon became a drag.

When I look back now, I can see from my bank statement that I was spending nearly double on my groceries, I was shopping several times a week for things I’d not bought in my weekly shop, and I had no idea from day to day what I was going to feed my family! Looking back, it felt like I’d fallen off the wagon. Things were out of control.

The meals I was cooking took forever as I faffed around not really sure what I was really making. If I’m really honest, those meals weren’t that great. I was making it up as I went along. It wasn’t until we got back to school and into our routines again that I was able to rationalise what had happened.

So, I thought I’d share with you what I’ve learnt from this sorry scenario. I’ve realised that in my normal way of doing things, I wasn’t doing that badly. If you’d like to know some of the routines, tips and planning I use in my rountine day to day life then read on.

Meal planning makes everything easier

Yes it’s a bit of a drag to sit down and do, but it doesn’t take long, and it doesn’t have to be done endlessly, forevermore … once you have a blueprint of meals that work, keep the meal plans from successful weeks and repeat them a month or so later. Life is so much easier when you don’t have to think too hard about what you are going to make for dinner that evening! Here’s an example one:

family meal planning budget meals cooking frugal list shopping list balanced diet meals dinner

I plan it according the the activites in our family during the week. So for example I never plan a meal for Wednesday evening because my mum feeds my children then as she collects them from school on that day. On Thursdays I pay for school dinners because we rush around to clubs after school, so I either cook a quick and easy dish or we have a packed dinner, wraps, stuffed pitta or left overs of some sort.

I stick to a format when planning 

This really helps to make the planning easy. I either plan my family meals based around the protein or the carbohydrate content of the meal. I try to use a different source of which ever one I’ve chosen as my focus each day. This ensures that we are eating a variation of nutrients and our meals do not become repetitive. The main reason I do it though is because it stops my mind going blank when I’m trying to meal plan. You could focus on protein planning one week and carohydrates the next. Of course each meal should have a combination of protein, vegetables and carbohydrates, it’s just a way of keeping things fresh, balanced and varied.

meal plan family meal shopping cooking dinner time evening meal family budget frugal planning

So, for example if I was focussing on protein, I might on day one have a fish pie, or oven baked fish, or a fish pasta dish, or fish fingers, or a tuna pasta bake. On the next day I might make a quorn based meal, or a lentil stew, or bean burgers as my focus accompanied by potato wedges maybe. On the Wednesday I might make a spaghetti bolognese or a chilli. Does this make sense?

Give it a go!

 

 

I write a shopping list

While I am writing my meal plan I write a shopping list. It helps to make sure I have everything I need for the meals I’ve planned. It also helps to write the list in my kitchen near to my cupboards so that I can check that I don’t buy what I don’t need! I use a notepad which has meal plan on one side and shopping list on the other. Soemtimes I set up a note on my mobile phone or tablet – this is particularly useful as it won’t get lost or left at home. Whatever suits you as the best way to work. Why not try out some different ways of writing your list until you find one that works for you.

My shopping list is organised and ordered 

Whilst I’m writing the list, I organise it into the sections that my favourite supermarket has. I even put the sections in the order of the aisles in my supermarket so that when I’m shopping, I can see what I need when I need it rather than having to search through the list repetitively and risk missing things from it. It really helps! It also speeds things up in the supermarket.

family meal planning budget meals cooking frugal list shopping list balanced diet meals dinner money saving organiser supermarket

I shop in a small supermarket

Yep! I shop in the smallest supermarket in my town… not an express or micro store, but a normal everday supermarket. It doesn’t sell a huge range of diverse foods, but it sells mostly what I need. It’s of a size that I know what they do and don’t sell, so if I do need something fancy, I occasionally need to make a trip to another supermarket. This really does not happen very often though. Would you believe me if I told you that I do my  shopping on a friday morning between dropping my girls at school, and my pilates class which starts at 9.30? I also shop for my business  and buy ingredients needed for the classes I teach. It is absolutely true! This is down to the fact that my supermakret is small and managable. I know where everything is, and I know exactly what I need. I’ve saved time, money and effort by planning using the above three tips. Yay!

What’s in the cupboards already helps to kickstart my planning

Before I start my planning I have a quick look into my fridge and cupboards to see if there is anything lingering that could be used up, or could inspire a meal for my planner. It’s worth doing. Sometimes it inspires a new meal, sometimes it saves money and waste. It’s worth a try.

The freezer is my friend

This has become true over the last year. No more does my freezer house ready meals and convenience foods which never get eaten and lie forgotten about. I have organised my freezer into sections. The sections are as follows – packed lunch bits such as frozen yogurts, bread, muffins, drinks etc. Frozen fruit and veggies – this means I can eat fruit and veg that are out of season and they don’t go off as quickly so I have a wider variety of fruit and veg in my house at all times. Convenience foods – because we all need a little stock for when things don’t go as planned or we are having a “meh” day.  Pre-prepared batch cooked foods – you know – left overs, or family sized portions of soup, chilli, fish pie, shepherds pie, lasagne – a great way of saving time – cook once, eat twice!  Your freezer sections might differ depending on what you use your freezer for… but that’s a whole other blog. Keep an eye out – I am planning that for later this year.

Vegetarian meals are healthy and cheap!

Why not have a vegetarian day of the week. Generally vegetarian meals are healthier (lower in fat and usually contain more vegetables), cheaper, easy to cook and someting different if your family is not accustomed to eating vegetarian cuisine.

Buying in bulk is a brilliant way of minimising spending.

I’ve started buying washing powder, cooing oil and washing up liquid in bulk. I rarely have to buy those items. I decant the washing up liquid into smaller bottles and keep the large ones tucked away out of sight.  Things like meat can be portioned and frozen, flour, sugar, oats, rice, pasta and cereals can be decanted into jars and tubs and stored much more eaisly in a store cupboard. They’ll last longer in these containers too. I’d love to hear if you buy anything else in bulk. Using this tip will not only save you money in the long run, but it will save you time and effort when shopping and meal planning.

I hope these tips help. You might want to use one, or two of them, or all. Make changes slowly and satep by step at a pace to suit you. remember, no one is perfect, but we can keep trying to improve things for ourselves and our families. Let me know if there are any tips that you use that could be useful to others.

Happly planning!

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My family friendly pancakes guide

Pancakes I love you so!

 

I’m a self confessed pancakes  junkie. I can out-eat my children in a challenge any day. There are no signs of my obsession waning any time soon either. I cook them most weekends and we usually don’t have any left to do anything sensible with like freezing them.pancake pancakes cooking recipe children family

 

So I’ve decided to share the love and publish my own guide – how to cook them, how to serve, them, how to let the kids help to make them and how to tweak them… oh and what to serve with them.

My pancakes guide includes:
  • My all time top four recipes for four different styles of pancake.
  • How to serve them to not only make an occasion of eating them, but to make it a truly interactive experience for all.
  • How to tweak them to suit different diets – or to add extra flavour or nutrition.
  • Loads of exciting flavour and ingredient combinations for toppings
  • How to freeze them so that you can eat pancakes all year round, even when you just don’t have the time.

Does that sound good?

Yes?

Click on the lovely pic below and you can download my fab guide for free.

pancake day pancakes family children cooking recipes ideas flavours topping freezing ingredients

 Enjoy! 

and get flipping!

pancakes pancake family food children cook

7 super reasons why you SHOULD make gingerbread with kids

gingerbread men recipe cook, children

The benefits of traditional baking with mother

This week my girls and I reveled in some traditional home baking. We made gingerbread.  Oh how wonderful it was to do something so familiar and comforting and wonderfully homely. I’d like to celebrate that now. It just happened to be the perfect solution to all our wants and needs on that day.  

gingerbread18

Whilst making the most of a long awaited ‘home’ day with my girls, M asked if we could make something in the kitchen. “Yes!” I leapt out of my seat “YES! What shall we make” My enthusiasm was due to the fact that I am always asking the girls if they want to cook so that I can practice new recipes with them, or photograph them for my website, so actually, they are not usually that excited by the prospect even though they usually really enjoy themselves once they get going, I guess the novelty has worn off.

Just because

Today M’s recipe of choice was Gingerbread men. I bit my “Make with Kate” tongue and sat on my hands, I wanted just to enjoy doing something nice with my girl, ‘just because’ with no other added agenda. So I put the recipe on my laptop screen and M started to get out the ingredients and confidently weighed out the flour, sugar and fat.

You could hear a pin drop

Later when the biscuits were cooked H came to join us with icing the biscuits. I was blown away by the outcomes, they had really improved their technique from last time (probably about a year ago). So yes, at this stage I conveniently forgot the ‘just because’ intention and got out my camera to photograph the results. I loved seeing the concentration on both girls faces, and listening to the unusual silence that accompanied the painstaking decoration process. This was a real feel good moment.  

gingerbread men fine motor skills children cook recipe

Why you should do it today

Here’s why I think making gingerbread men with your children is super good!

Family time
As well as being a sweet treat, gingerbread men must be praised because the process of making and decorating involves spending valuable time together.

Good quality ingredients
The ingredients that go into the biscuits are completely within your control. There are no added nasties to make the biscuits last longer, look better, hold together better, more crisp etc. You can include wholemeal flour, free range eggs etc according to your personal preferences / needs.

Nutritional education (you didn’t think I’d actually leave this out did you?
When you make treats yourself, your children can appreciate for themselves just how much sugar and fat goes into biscuits and later on they will be able to make informed decisions about how many they want to  / should eat.

Numeracy skills
M practiced weighing out the ingredients independently. There are loads of ways you can include numeracy in your baking time with your children, but that’s a whole other blog post. 

Literacy skills
Following instructions – M read the recipe herself and I assisted where necessary. There are many technical words in recipes and these can be a challenge to children, but here’s a good opportunity for you to start to demystify the world of baking for your child so that in later life they feel competent and confident about using recipes. 

Scientific understanding
On this occasion M asked questions about the jobs that different ingredients do and why we were using them in this recipe. E.g. bicarbonate of soda. The more you cook, and talk and ask questions the more they will pick up, sometimes subconsciously.

Improves handwriting (fine motor) skills
Icing the biscuits is an excellent way of practicing fine motor control skills, especially for children who struggle with handwriting. We made our own mini piping bags from greaseproof paper and cut a tiny nozzle. The girls had to concentrate really hard to get the designs they wanted. Their outcomes were so much improved from last year, it was really exciting to see.   

 gingerbread12

I’d love for you to enjoy this experience with your little ones and so I’ve put together this downloadable recipe sheet for gingerbread men. Enjoy!

gingerbread recipe cook gingerbread men