I did this from ages 15 to 18. My mom made ne learn to cook.

I did this from ages 15 to 18. My mom made ne learn to cook.

Look at the cookery book Plenty. It's vegetarian but many of the recipes could be made vegan.

I somewhat agree with the previous poster about her doing some of the research, also, check out getting her a vegan multivitamin because there are a few things that it will be a bit easier to be sure she's getting.

Specific concerns I would immediately be concerned about are iron, calcium and B vitamins. I eat very little meat (about once or twice a month and always free range..) though I didn't realize that I had been anemic for years, which all culminated in being lethargic and short of breath....

This is NOT to scare you.... but to suggest she take a vegan vitamin supplement or protein powder.

She is young, so she's probably at a great age to be learning good nutrition habits anyway.

She'll be preventing herself from a lot of issues associated with red meat, hormones, and a lot of the other things that are associated with factory farming.

I would steer clear of tofu more than 2 or 3 times a month for a teen.

Best to you!

Anonymous wrote:A teenager who wants to be vegan is old enought to be the one researching the nutritional issues for vegans. Why not tell her that you are happy to let her be a vegan, but that she has to research how to meet her nutritional needs through a vegan diet and present that information to you along with at least (pick a number...maybe a dozen) proposed recipes for the family.

+1

I'm a former vegan. Ate a lot of asian and mediterranea foods. Lentils, quinoa, tofu, nuts, and black beans were my fav proteins.

look into quinoa.

A teenager who wants to be vegan is old enought to be the one researching the nutritional issues for vegans. Why not tell her that you are happy to let her be a vegan, but that she has to research how to meet her nutritional needs through a vegan diet and present that information to you along with at least (pick a number...maybe a dozen) proposed recipes for the family.

Another great site is Bonzai Aphrodite-Vegan Mom blogger.

Christy Przystawik
Holistic Health Counselor.
Chef. Mother. Motivator.
coachchristymarie.com

Talk to your GP or pediatrician about a possible vitamin supplement - and make sure she's eating a wide variety of fruits and vegetables in addition to tofu and beans to help keep her vitamin intake balanced.

This is doable in a healthy way, but your daughter needs to watch her calcium intake. Lots of dark green leafies, and calcium fortified orange juice.

I would be concerned about a teen eating soy in any significant quantity.

Also check out the blog peas and thankyou. She is a vegan raising vegetarian/vegan kids and has a whole list of book recommendations for creating a balanced nutrient diet.

Lots of resources on Internet for meal ideas My favorite: http://theveganstoner.com/. Also, ethnic foods like Thai, Chinese, Indian are your daughters best bets for eating out and cooking at home! Try some slow cooker recipes for chili, soups, curries. Good luck!

My DD has decided to eat vegan. In theory i am not opposed as I eat most vegeatrain and so does she but i am concerned about nutrients. Currently we eat lots of fish, tofu, beans, and dairy. I am really struggling tying to do a true vegan menu. Anyone have any re ipes and advice??