
Home


Vegetarian Cooking


Shopping Guide


Dining Out


Blog


Becoming Vegetarian


Donate Now

	Ask the Vegan Chef
	VegCooking Blog
	Chef Spotlight
	Vegan Menus
	Intro to Veganism
	Most Popular Features
	Our Favorite Products
	Past Features
	Spread the Word
	Vegetarian Cookbooks
	Your Health
	Vegetarian Starter Kit

	GoVeg.com
	HelpingAnimals101.com
	PETACatalog.org
	PETAMall.com
	SeaVegetariano.com

FAQs: Ask the Vegan Chef

Former restaurant chef Robin Robertson is a quintessential vegan queen of the kitchen. The author of 10 vegetarian cookbooks, including Vegan Planet and The Vegetarian Meat & Potatoes Cookbook, Robin answers your questions about vegan cuisine. From meat-free must-haves to keep in the kitchen to how to satisfy cravings for vegan French toast and much more, Robin shares years of experience and a wealth of expertise with you. Read on! (And to learn about her upcoming events and releases, visit Robin’s Web site at RobinRobertson.com.)

Young Vegans

Q. I have been a vegetarian for six months. I am 11 years old, and my grandmother thinks that I do not know how to eat nutritiously. I have already cooked meals for my father, who supports me all the way. Any advice?

A. Why not plan a little “show and tell” session for your grandmother? Get a few vegetarian cookbooks from the library and put sticky notes on the pages with recipes that sound good, and then read up on vegetarian nutrition and meal planning online—PETA’s VegCooking.com is a great place to start. Chances are, once your grandmother can see for herself that a well-balanced vegetarian diet is a healthy way to eat, she’ll be more supportive.

Q. I have tried to go vegan, but my mom doesn’t support me, so it’s really hard. I don’t have a job because I don’t have a driver’s license, and I don’t want to work at a fast-food place. Are there any soy products that I could trick my mom into buying?
—Elizabeth

A. I don’t advise “tricking” your mother—try gentle persuasion instead! Go to the supermarket with her and check out the frozen-food section. Most stores now have some great meat alternatives, such as Boca Burgers and hamburger-style crumbles, which can be used in chili, tacos, and spaghetti sauce. They are super easy to use—and super good for you too! Steer your mom to the canned and dried beans, and ask if you can help her make some bean soups or stews or if you can just start adding a small can of chickpeas to your salads—they add a hearty texture to vegetable dishes and are packed with protein.

Q. I am 15 years old and have recently decided to cut meat out of my diet. My problem is that my mom is not totally willing to help me out with some of the foods that I would like to buy. Are there any foods that are inexpensive? Also, what are some ideas for lunches at school?

A. The most inexpensive alternatives to meat in terms of nutrition are beans and tofu. They provide dense, versatile, and usable protein for under $1 per pound. Canned beans are easy to use too. You can rinse and drain them and add them to salads, soups, pastas, etc., or mash them to make a sandwich spread or dip. Tofu takes a little more work because it requires draining, pressing out the liquid, and then cutting it and cooking it. Because tofu has no flavor of its own, it needs help from tasty sauces, such as salsa and barbecue sauce. Other ideas are Boca Burgers (the original vegan burger). They cost a little more than beans or tofu do, but they are less than $1 each and are a good source of protein. They are also easy to heat and eat. Of course, the most classic of all vegan foods is good-old-fashioned peanut butter. It’s not just for PB&J sandwiches—you can also use it to make tasty dips, sauces for veggies and pasta, and other great dishes. It’s easy and economical. Any of these suggestions will work for at-home meals or for school lunches.

Q. I am 13 years old, and I would like to go vegan, starting today. But, I am not sure which foods are meant for vegans. I’d like to know which foods I can eat, but I don’t want to spend a lot of money on these products. What are some inexpensive vegan foods that I can get at my local supermarket?

A. Any food that is not animal-derived is fine for vegans to eat. That means that virtually anything in the produce department—fresh vegetables and fruits—is fair game (no pun intended). Include dried and canned beans, nuts, seeds, and nut butters in your diet. Also look for soy foods such as tofu and soy milk and mock meats such as “not dogs” and veggie burgers (just be sure to read the labels because some veggie burgers contain dairy products or eggs). I recommend that you stay away from processed foods as much as possible, but when you do buy processed foods, be sure to read the labels. For great ideas on getting started as a vegan, check out PETA’s free vegetarian starter kit. You can get an amazing list of vegan supermarket finds, from unfrosted strawberry Pop Tarts to Hormel Vegetarian Chili, here. There are also great online resources and books in your library or local bookstores that can give you ideas on how to follow a vegan diet.

Q. I am 17 years old and recently decided to go vegetarian. I saw PETA’s “Meet Your Meat” video in class, and it changed me forever. Unfortunately, my mother doesn’t support my decision. She cooks meat almost every night, and I have told her I don’t want to eat it, but she gets mad. What can I make for myself using foods that my mom most likely has in the kitchen already? I want to eventually become a vegan, but I think that I need to ease into it and start with not eating meat.

A. Here are some items that could be/should be on hand: jars of marinara or tomato-basil pasta sauce, a variety of canned beans, peanut butter, nuts, and veggies. If you can get yourself to a store, bring in a few items of your own, such as almond butter, tahini (sesame butter), soy sauce, and veggie burgers. Now, you’re ready to get cooking! You can make a great pasta dinner with beans and veggies, or try pasta with chopped veggie burgers. Or whip up a veggie-and-noodle stir-fry with peanut sauce or sesame sauce (using peanut butter or tahini). Drain and rinse canned beans, and add them to salads and vegetables for added protein. Snack on nuts. Make peanut butter-and-jelly sandwiches for lunch (you can also use almond butter). If you can get some veggie burgers or other faux meats in the house, it can make the transition easier. Try an easy chili with canned beans, salsa, and some frozen veggie burger crumbles. Look online for quick-and-easy recipes, or find an easy-to-use cookbook with recipes that appeal to you. Who knows: Maybe by example, you can win your mom over with your yummy food! (Or you can always show her “Meet Your Meat.”) Good luck!

Q. I am 14 years old and a new vegetarian. Not eating meat is easy at breakfast and dinner, but I have to eat lunch at school or bring my own. That’s where I’m stuck. I’m wondering if you can give me any suggestions for fast-and-easy recipes that I can make in the morning and take to school for lunch.

A. Here are some ideas:

• How about a veggie wrap sandwich? Get some flour tortillas and spread them with vegan mayonnaise, hummus (a chickpea-and-sesame spread), or a spread of your choice. Add shredded lettuce, carrots, and other veggies, and roll up!
• Take a container of hummus or another bean spread or dip, along with some cut veggies to dip in it.
• A salad is always a good idea—fill a container with your favorite salad ingredients, such as lettuce, tomatoes, and carrots. Add some cooked beans, nuts, or other ingredients for texture and heartiness. Bring your dressing in a separate container so that the lettuce doesn’t get soggy.
• There’s always the old standby: a peanut butter-and-jelly sandwich! Add interest with sliced bananas, dried cranberries or raisins, or shredded celery or carrots. Try using almond butter instead of peanut butter and peach jam instead of your everyday jelly.
• Fill in with some fresh fruit, say an apple or a banana. You might also bring some nut butter to spread on the fruit.
• How about leftovers from last night’s dinner? Many dishes taste even better the next day and can be eaten hot or cold.

Q. I’m 14 years old and have been a vegetarian for five months. Originally, I just cut out meat, but I have now extended that to fish and gelatin. I’m also a picky eater, and my mum says that she doesn’t know what to feed me anymore. Could you please give me some recipe ideas that a teenager would like—before my mum has a heart attack?

A. There’s cereal with soy milk for breakfast, as well as toast slathered in peanut or almond butter. Veggie burgers or salads with canned chickpeas or other beans are easy for lunch. For dinner, try bean and vegetable soups, veggie chili, pasta with marinara sauce, and rice and veggie stir-fries, along with a variety of veggies you like. For snacks, consider a yummy trail mix or some hummus (made from chickpeas, tahini, garlic, and lemon juice) as a dip with raw veggie dippers. You might also try a few different types of soy-based products—I bet there’s a brand of veggie burgers or other meat alternatives you’ll enjoy. There are loads of recipes available in cookbooks and online. For recipe ideas, think of ingredients or dishes you really like, such as “vegetarian chili,” “pasta with peanut sauce,” or “vegetable lasagna,” and type these terms into a search engine on your computer. You’re guaranteed to find a few options that sound delish to even a picky eater like you.

Q. I’m 14 years old and have been a vegetarian for five months. Originally, I just cut out meat, but I have now extended that to fish and gelatin. I’m also a picky eater, and my mum says that she doesn’t know what to feed me anymore. Can you please give me some recipe ideas that a teenager would like—before my mum has a heart attack?

A. There’s cereal with soy milk for breakfast, as well as toast slathered in peanut or almond butter. Veggie burgers or salads with canned chickpeas or other beans are easy for lunch. For dinner, try bean and vegetable soups, veggie chili, pasta with marinara sauce, and rice-and-veggie stir-fries, along with a variety of veggies that you like. For snacks, consider a yummy trail mix or some hummus (made from chickpeas, tahini, garlic, and lemon juice) as a dip with raw veggie dippers. You might also try a few different types of soy-based products—I bet there’s a brand of veggie burgers or other meat alternatives that you’ll enjoy. There are loads of recipes available in cookbooks and online. For recipe ideas, think of ingredients or dishes that you really like, such as “vegetarian chili,” “pasta with peanut sauce,” or “vegetable lasagna,” and type these terms into a search engine on your computer. You’re guaranteed to find a few options that sound delish to even a picky eater like you.

  Alternatives
  Baking
  General
  Health and Well-Being
  Ingredients
  New Vegans
  Picky Eaters
  Sweets
  Tofu
  Young Vegans

l l l