Cookies for breakfast? Absolutely, when they’re this nutritionist-approved cookie. This is the perfect breakfast for days when you think you have no time to eat. Grab one on the way out the door and you’ll be the envy of all the kids in homeroom.
MAKES 6 COOKIES
1 large banana, mashed
1/2 cup natural peanut butter, crunchy
1/4 cup maple syrup
1/2 teaspoon vanilla extract
1 cup rolled oats*
1/2 cup whole wheat flour*
1/2 cup unsweetened coconut flakes
1/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Preheat oven to 375°F and line a cookie sheet with parchment paper. Mash the banana well in bowl. Add the peanut butter, maple syrup, and vanilla extract, and mix. In another bowl, combine the oats, whole wheat flour, coconut, baking soda, salt, cinnamon, and nutmeg. Stir the oat mixture into banana mixture until well combined (use your hands!). Roll about 1/4 cup of batter into a ball and flatten slightly onto cookie sheet. Lay each cookie 3 inches apart. Bake for 12 to 15 minutes, or until lightly browned on the bottom; allow to cool for at least 15 minutes before eating.
*To make this recipe gluten free, use gluten-free oats and gluten-free baking mix.
Per serving: 350 calories, 7 g fiber, 12 g protein, 3.5 g iron, 2.6 g zinc, 77 mg calcium, 0 mcg vitamin B12, 0 IU vitamin D, 11 g choline, 0 g omega 3s
Hot cereal can be a super cool breakfast (see page 183 for “Choose Your Own Adventure Hot Cereal” ideas). But you’ll turn up the heat—and start your day super satisfied and energized—with this protein-packed quinoa-based breakfast bowl.
Tip
Make a big batch of this on Sunday night. Multiply the amount of each ingredient by five and refrigerate what you’ve made. Voilà—breakfast for the week! Scoop out one bowl’s worth and microwave each morning.
MAKES 1 BOWL
1/2 cup almond milk
1/4 cup uncooked quinoa, rinsed
1/2 apple, chopped
1 tablespoon brown sugar
1/2 teaspoon cinnamon
Pinch of salt
2 tablespoons chopped walnuts
In a small saucepan, bring the milk to a simmer. Add the quinoa. Return to simmer and then reduce heat to low. Add the chopped apple and cover; cook for about 15 to 20 minutes or until liquid is mostly absorbed. Stir in the brown sugar, cinnamon, and salt and simmer uncovered until mixture thickens. Pour into bowl and top with chopped walnuts.
Per serving: 370 calories, 7 g fiber, 9 g protein, 2.8 g iron, 1.8 g zinc, 211 mg calcium, 0 mcg vitamin B12, 0 IU vitamin D, 39 g choline, .02 g omega 3s
This sweet smoothie is a good source of iron and calcium, two nutrients that most every teenage girl, veg or not, could use to up her intake of. Blend up this recipe for one or double it to share with a friend.
1 medium banana, frozen
3 large dried figs, stems removed and soaked in water for at least 30 minutes
1 cup plain lowfat yogurt
1/2 cup 1 percent milk
2 teaspoons blackstrap molasses
Place all ingredients in blender and blend on high until smooth.
Per serving: 390 calories, 6 g fiber, 18 g protein, 3.2 g iron, .8 g zinc, 371 mg calcium, .57 mcg vitamin B12, 59 IU vitamin D, 37 g choline, 0 g omega 3s
Veganize it: Replace vanilla yogurt and milk with nondairy substitutes such as soy, coconut, or almond yogurt and milks.
Dear Veggie,
My family always has a big Fourth of July barbecue. But nobody ever remembers that I’m vegan, and I wind up eating potato chips and watermelon for dinner. Is it rude if I ask my mom to pick up a box of veggie burgers to bring with us so I can eat too?
Sincerely,
Hungry Heather
It’s not rude at all. With so many food preferences in every family—Grandpa can’t have salt, Aunt Peggy’s off carbs again, and Cousin Jake is still in that grilled cheese for breakfast, lunch, and dinner phase—it can be hard to keep track of who’s eating what. Ask Mom or Dad to pick up a box of your favorite veggie burgers (thanks parents!). Head straight for the grillmaster and say: “Hey, these are my favorites. I thought you guys might like them too. Just save one for me!” Now, on to more important questions. Ketchup or mustard?
God bless America!
VEGGIE
This completely animal-free scramble dish is good enough for all VegHeads, not to mention your meat-eating friends as well. Serve with a side of home fries or toast and a couple of slices of fruit for a spectacular Sunday brunch.
MAKES 4 SERVINGS
2 tablespoons olive oil
2 cloves garlic, crushed and minced
1/4 cup minced red bell pepper
14 ounces extra-firm tofu, drained and crumbled
(use your hands!)
1/2 teaspoon turmeric
1/2 teaspoon salt
1 teaspoon minced chives
2 cups baby spinach
1 avocado, sliced
In a medium pan, sauté the garlic and pepper in olive oil on medium heat for about 2 minutes. Add the crumbled tofu, turmeric, salt, and chives, and toss until mixture is evenly yellow in color. Cook for about 2 minutes and add the spinach leaves on top. Cover with lid for about 3 minutes so spinach begins to wilt. Remove lid, mix into tofu, and cook for another 5 to 10 minutes. Toss in the avocado slices and season with salt and pepper to taste.
Per serving: 180 calories, 3 g fiber, 9 g protein, 2.5 g iron, .88 g zinc, 66 mg calcium, 0 mcg vitamin B12, 0 IU vitamin D, 6 g choline, .04 g omega 3s
So what if some people assume that just because you’ve gone veg, you’re also a hippie? Once you’ve had super-addictive granola fresh out of the oven, you may not mind the association. Mix and match your favorite ingredients below for your personalized recipe—just be sure to include some nuts or seeds for protein. Layered in a parfait (see below), or in a Baggie on the way to school, you’ll never be happier to be called “crunchy granola.”
MAKES 8 SERVINGS
3 cups rolled oats*
1/2 cup unsweetened, dried coconut flakes
1/2 teaspoon salt
1/4 cup virgin coconut oil
1/2 cup maple syrup
1/4 teaspoon vanilla extract
3/4 cup dried fruit of your choice (chopped if pieces are large): figs, apricots, raisins, cherries, cranberries, apples.
1 cup total nuts or seeds of your choice: walnuts, almonds, peanuts, pecans, sesame seeds, pumpkin seeds, cashews, sunflower seeds.
Preheat the oven to 250°F. In one bowl, combine the oats, coconut, and salt. In another bowl, combine the maple syrup and vanilla. Stir liquid mixture into oat mixture. Spread onto two baking sheets and place in oven. Bake for about 40 to 45 minutes, stirring every 10 minutes, until mixture is evenly browned. Remove from oven and let cool on baking sheet. Mix in fruit and nuts and seeds. Store in an airtight container for up to a month.
Per serving: 530 calories, 9 g fiber, 15 g protein, 3.8 g iron, .8 g zinc, 206 mg calcium, 0 mcg vitamin B12, 0 IU vitamin D, 26 g choline, 0 g omega 3s
*To make this recipe gluten free, use gluten-free oats.
Make it Parfait*
For a fancy-looking, but super easy breakfast, all you need is some cereal (granola or any other type, store-bought or homemade), yogurt, sliced fruit, and a glass. Follow these steps:
1. Put some cereal in the glass.
2. Top with some yogurt.
3. Top with some fruit.
4. Repeat until you’ve reached the top of the glass.
*That’s French for “perfect”
A plant-based fast-food style breakfast sandwich? For you, anything! This savory breakfast is great for mornings when you have a little more time to cook. Of course, if someone is willing to make it for you, this sammy is an easy grab-and-go that you can take on the road.
MAKES 1 SERVING
1 teaspoon canola oil
1 egg
1 English muffin*
1/2 teaspoon butter
1 slice Swiss cheese
1 1/4-inch slice tomato
Coat a small Pyrex cup with canola oil. Crack an egg inside the cup and microwave on high for 30 seconds. Remove from microwave; flip the egg and microwave for another 20 seconds (warning: all microwaves are different and you’ll want to experiment to figure out what timing and power works best for yours). Toast English muffin and spread with butter or substitute. Place cheese on bottom half of English muffin, top with egg, tomato slice, and top of English muffin.
Veganize it: Use 1/4 avocado, sliced, instead of cheese, Earth Balance spread instead of butter, and a 1/2-inch slice of tofu, cut into a circle shape, sprinkled with nutritional yeast and pan-fried on both sides until lightly browned instead of egg.
*To make this recipe gluten free, use a gluten-free English muffin.
Per serving: 385 calories, 2 g fiber, 21 g protein, 3.5 g iron, 2.7 g zinc, 352 mg calcium, 1.52 mcg vitamin B12, 58.61 IU vitamin D, 172 g choline, .38 g omega 3s
Pancakes don’t seem like a veg-unfriendly food, as long as you skip the side of bacon. But if you or someone you care about is avoiding eggs and dairy, most pancakes are out of the question. These flapjacks are good for everybody—they use chia seeds, which means they contain heart-healthy omega-3 fatty acids; plus they just happen to be vegan (but you’d never know if I hadn’t just told you).
MAKES 4 SERVINGS
1/2 cup all-purpose flour*
1/2 cup whole wheat pastry flour*
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup soy milk
1 “chia egg” (see instructions below)
2 tablespoons canola oil
Extra oil for cooking
In a small bowl, mix together both flours, sugar, baking powder, and salt. In a medium bowl, whisk together the soy milk, chia egg, and canola oil. Add the dry mixture to wet, and stir until just mixed. Heat a large nonstick skillet over medium heat, and spread a thin layer of oil on pan. Spoon 2 to 3 tablespoons of batter onto skillet for each pancake and cook until small bubbles begin to form, about 1 to 2 minutes. Flip and cook on the opposite side until lightly browned. Repeat with remainder of batter—you may need to add water to thin the batter the longer it sits.
*To make it gluten free, use gluten-free baking mix instead of all-purpose and whole wheat pastry flours.
Per serving: 266 calories, 5 g fiber, 7 g protein, 2.5 g iron, .8 g zinc, 238 mg calcium, 0 mcg vitamin B12, 0 IU vitamin D, 21 g choline, 1.7 g omega 3s
Mix any combination of these ingredients into pancake batter before cooking to create your own unique flapjacks: sliced banana, chocolate chips, shredded coconut, blueberries, walnuts, pecans, canned pumpkin, honey, fake bacon bits, peanut butter chips, chocolate-hazelnut spread.
Egg Substitute
For baking and other recipes like pancakes, you can use chia seeds or flaxseeds to mimic the properties of egg. Place one tablespoon of chia seeds (whole or ground) or ground flaxseed in three tablespoons of water. Allow the mixture to sit for about 10 minutes, until the seeds absorb all of the water and reach a raw egg-like texture.
No time to think about breakfast when you’re racing to get ready for school? Then take a few minutes before you brush your teeth and hit the hay to throw together a quick morning meal. You’ll be so glad you did!
MAKES 1 SERVING
1/3 cup lowfat milk (or use nondairy)
1/3 cup lowfat plain yogurt (or use nondairy)
1 tablespoon chia seeds
Place all four ingredients in a bowl. Mix, and refrigerate overnight. In the morning, remove from fridge and season to taste. Berries, nuts, dried fruit, and spices like cinnamon and nutmeg all make fantastic toppings.
Per serving (using dairy milk and yogurt): 423 calories, 16 g fiber, 20 g protein, 4.7 g iron, 3.4 g zinc, 438 mg calcium, .38 mcg vitamin B12, 39 IU vitamin D, 14 g choline, 5.05 g omega 3s
Dear Veggie,
I’ve been a vegetarian for six months, and all my friends act like it’s some kind of joke. I don’t know any other kids in my school who don’t eat meat. I like my friends, but it would be great to get to know some other people who are off meat like me (and who won’t make fun of me!). How can I find other vegetarian teens if there aren’t any at my school?
From,
Lonely Lindsay
Dear Lindsay,
First of all, that’s really not cool that your friends make fun of you. A little harmless joking is fine, of course, but maybe it would help to have a heart-to-heart with some more understanding members of your crowd to let them know that their jabs actually do get to you. Of course, even if your meat-eating friends do become more supportive, it would still be nice to know some vegetarians too. It’s possible that there are some at your school you don’t know about. Why not start an afterschool VegHead club? You can share veg food along with your experiences going meatless. If that’s not your style, get on the Internet—it will help you find vegetarians you have lots in common with, even if you’re the only one in a hundred-mile radius. The website for this book, www.smartgirlveg.com is one place where you can connect with other teens just like you.
Happy friend making!
VEGGIE
Oatmeal is just one of many hot cereal options that will start your day on the right food. Have you ever tried rice cereal? What about buckwheat or millet? Well, what are you waiting for?! Aside from there being a huge variety of cereals to try, there are an endless number of ways you can flavor them up. Try mixing and matching some of the following whole grains with toppings and seasonings to create the breakfast that is just right for you.
MAKES 1 SERVING
(each category is optional, except for the cereal!)
Try these combos:
Pumpkin pie: Cook millet in almond milk, mix with walnuts and a spoonful of canned pumpkin, top with pumpkin pie spice and maple syrup.
Savory breakfast bowl: Mix cooked, hot quinoa with frozen peas, top with a fried egg, and sprinkle with grated parmesan cheese and ground pepper.
Spoon PBJ: Prepare oatmeal with lowfat milk, mix in a scoop of peanut butter, some raisins, and sprinkle with cinnamon.
Berry nutty: Heat prepared buckwheat, and mix with soy milk. Mix in pistachios, strawberries and blueberries, and top with a sprinkle of ground flaxseed and brown sugar.
Egg? In Breakfast Cereal?
Indeed! If you’re an egg-eating VegHead, adding one to your morning hot cereal can be a super easy and yummy way to supercharge your breakfast: As you know, eggs add protein—the nutrient that helps sustain your energy to power you through those pre-lunch classes. You can fry or poach the egg and serve it on top of your cereal if you’re in the mood for something savory. But you can also whisk it into the grains to create a creamy, pudding-like effect (trust me, it’s really good!). Here’s how:
1. Prepare your cereal (oatmeal, farina, cream of wheat, cream of rice, etc.) in a small saucepan on the stove, according to package directions.
2. As cereal is simmering, crack an egg in a small bowl. Mix well using a wire whisk.
3. When cereal is almost as thick as you’d like it, add a tablespoon of hot cereal to the egg. Whisk well. Slowly pour egg into saucepan, whisking vigorously. Cook until cereal is bubbling.
4. Season as you’d like: a little bit of vanilla or almond extract, a touch of sugar, and nutmeg or cinnamon are all delicious.