The average teenager eats at a restaurant around four times per week—more often than any other age-group. But for the average girl gone veg, restaurant meals can be complicated. So what’s a VegHead to do? Here are some steps you can take to guarantee that eating out remains a tension-free, delicious, enjoyable activity for you.
Look up the restaurant you’re headed to beforehand. Most menus are available online, and taking time to peruse a restaurant’s offerings from the comfort of your own home makes deciding on a meal a far more relaxed experience for you (because, really, no pressure when you’re sitting around a table and your entire party and the server are staring you down to make a decision already). Give yourself the space beforehand to decide on some potential choices; if you aren’t sure whether certain menu items are right for you, make a mental list of questions to ask your server (“is that rice cooked in chicken broth or what?”). And if there’s simply nothing for you to order except for a side salad (even after you’ve taken these other helpful tips into consideration), you can prepare by pre-mealing or packing a protein add-on (see below).
You know from the last chapter that foods, especially ones prepared at restaurants, are not always what they appear to be. Only you can decide what’s important to you when it comes to how your meal is prepared. Do you consider a food suitable as long as it doesn’t have any meat in it? What about an omelet cooked on the same grill as bacon and hamburgers? There’s no right answer to these queries—but once you’ve settled on what feels right to you, it’s your job to find out what is safe for you to order. That’s what the restaurant staff is there for, whether it’s a five-star white-tablecloth, put-on-a-dress sort of place, or a greasy burger take-out joint. So ask away.
There may not be an entree on the menu that suits your needs and appeals to you. But take a closer look at the sides, salads, soups, and appetizers. Two or three well-chosen smaller plates can add up to a satisfying veg-friendly meal, like a bowl of black bean soup paired with a baked potato, or a spinach and cheese quesadilla with a side of sautéed broccoli. (Just don’t forget to think of MyPlate as you order—tortilla chips and onion rings do not equal a meal! But nice try!) Added bonus: if you are at all indecisive, you get more than one opportunity to choose the very best food(s) the chef has to offer!
Look at the dishes a restaurant offers as a glimpse into their kitchen. If you know what they are making, you have a basic understanding of the ingredients that they have on hand. And if you ask nicely, the chef may be able to whip you up something special. You can always ask the open-ended “can you make me a vegetarian plate?” But my best suggestion is to stay in the driver’s seat by making a specific request. For instance, a lot of restaurants make cheeseburgers but don’t have a veggie burger option. If you’re a cheese eater, you can ask for a grilled cheese (In-N-Out Burger, a west coast chain with legions of devoted fans, has a “secret menu” that includes just this). Be creative with what you see—chances are the chef wants to keep you happy and is willing to do something a little different. Not to mention the laws of supply and demand: if enough people demand (OK, OK, politely request) more veg-friendly options, restaurants will supply them. Why go hungry when you could use your order to help make the world a better place for others who have gone veg instead?
You know that eating well is about so much more than simply subtracting meat from your meal. But unfortunately, many chefs haven’t gotten the memo (they probably just need to read this book—buy your favorite cook a copy!). While it would be true for a server to tell you that you can order any salad without the chicken for a vegetarian salad, what you’re left with is not much of a meal. If you know that the lunch or dinner you’re headed out to has a lot of “grilled chicken salad, hold the chicken” sort of options but doesn’t offer much in the way of veg protein you can pop in to replace that meat with, take matters into your own hands. A server Baggie of shelled edamame or cashews can help round out a Chinese un-chicken salad (one of my personal favorite orders until I realized that lettuce, crispy noodles, and sesame dressing were not a filling meal); a little Tupperware with a scoop of black beans can do the same for an un-barbecue chicken ranch salad.
If there’s really nothing for you to order (aside from maybe a side salad or plate of steamed veggies), you may want to take this some-what extreme but ultra-responsible precaution. Front-load your restaurant meal with something nutritious and filling. Even if it’s something as simple as a peanut butter and jelly sandwich, it does the job of ensuring you are satiated so that you can spend a pleasant meal enjoying the company of your friends or family and munching on something light rather than listening to the sad, sad sound of your stomach growling.
Sure you’re taking a chance when you eat out. But a little uncertainty keeps life interesting. Of course, you can do your best to eat out at places that will have good options for you. Some parts of the world are easier places than others to be vegetarian, and the restaurants serving their cuisines reflect that. The types of restaurants listed below are generally safe bets when it comes to eating veg. You’ll still want to be on alert for hidden meat sources, and prepare yourself in the same ways you would at any other restaurant before you chow down. But choosing one of the following international cuisines is likely to provide you with more options than your average meat-heavy American fare.
With vegetables, tofu, and rice playing starring roles, American-Chinese restaurants tend to be understanding that not everyone wants meat in his or her meal. With a little research and the right questions, they can be very veg-friendly places overall. To MyPlate your Chinese meal, order a veggie dish with some tofu, cashew nuts, or egg in it; add in a side of rice, noodles, or moo shu pancakes, and you’re good to go.
• Buddha’s delight: vegetables cooked in a light sauce; sometimes it also includes tofu. This dish got its name because it is served on Chinese New Year to honor a Buddhist tradition that nothing living should be killed on the first day of the new year. Cool, eh?
• Vegetable lo mein: wheat noodles tossed with vegetables like broccoli, baby corn, cabbage, and water chestnuts and seasoned with soy sauce and spices.
• Eggplant or broccoli with garlic sauce: usually one or the other; choose your favorite and get a plate of veggies sautéed in a delicious sauce.
*Depending on your needs, it’s wise to ask if these dishes are made with oyster sauce, chicken broth, or any other surprise ingredients.
• Vegetable fried rice: rice stir-fried in a wok with vegetables, soy sauce, and other seasonings. Usually contains egg as well.
• Moo shu vegetables: stir-fried cabbage, mushrooms, snow peas, and other vegetables along with egg, served with a sweet sauce and flour tortilla-like wrappers for making your own little Chinese burritos.
The World Is Your Oyster (Sauce)
Chinese dishes like lo mein and sautéed vegetables can be seasoned with oyster sauce, which comes in part from, well, oysters (surprisingly, it doesn’t have a fishy taste—so it can sneak up on you).
If this doesn’t fit into your chosen veg path, be sure to ask before you order—most chefs will happily omit it from any dish.
Restaurants that serve Lebanese, Turkish, or Israeli food (or items from other Middle Eastern countries) can usually make plant-based eaters very happy. Vegetables like tomatoes and eggplant, grains like rice and bulgur wheat, beans like chickpeas, and olives often in the form of olive oil are all ingredients that figure prominently in this type of food, typically enjoyed with pita or a similar flat bread. It’s easy to make Middle Eastern food work on your vegged-out MyPlate. Load up on salad, have a helping of one of the bean-based dishes below, and scoop it up with slices of pita or enjoy it beside a scoop of rice.
• Hummus: you probably know this dip, which has surged in popularity in recent years—most grocery stores carry it in some form, including wacky flavors like chipotle and Buffalo style. Traditionally, it’s made from chickpeas, tahini (ground sesame seeds), garlic, olive oil, lemon juice, and salt—which means it’s a super source of meatless protein.
• Baba ghanoush: a perfect partner to hummus (they taste great stuffed into pita bread together), this dip is made from mashed eggplants, tahini, olive oil, lemon juice, and garlic.
• Falafel: typically served in a pita stuffed with salads and drizzled with tahini, think of these as the original veggie burgers (or more like mini sliders—you can easily fit a few into a bread pocket or wrap). They are usually made with protein-rich chickpeas or fava beans, which are mixed with seasonings like parsley and then deep-fried.
• Ful medames: protein power in a bowl. Cooked and mashed fava beans, mixed with olive oil, parsley, onion, lemon juice, olive oil, and garlic.
• Fattoush: this salad is made of chopped vegetables like cucumber and tomatoes tossed with mixed greens, olive oil, and lemon juice. Just beware—this and other typical Middle Eastern salads like shepherd’s salad may come sprinkled with feta cheese depending on how the restaurant serves it. If you’re vegan or simply not a fan, ask for yours without.
• Tabbouleh: this salad is pretty safely cheese free. Typically it’s made of finely chopped parsley, tomatoes, mint, onion, and garlic tossed with bulgur, olive oil, lemon juice, and salt.
• Labne: yogurt strained until it becomes closer in consistency to a spreadable cheese; it’s usually seasoned with olive oil and Middle Eastern spices.
• Tzatziki or cacik: a dip made from thick yogurt mixed with cucumber, garlic, salt, and olive oil. You can use it as a dip for other foods like fried zucchini or as a topping for bread.
• Spinach burek/spinach pie: either served as an individual savory pastry or a slice from a larger one, the spinach filling is usually mixed with feta or another cheese.
Since 42 percent of the Indian population is strictly lacto-vegetarian with much of the rest somewhere on the spectrum, it makes perfect sense that Indian restaurants would be loaded with veg-friendly meal options. While Indian food can vary widely depending on region, staples generally include rice, lentils, and other beans, and spices like chili pepper, turmeric, and ginger (while people often associate Indian food with “curry powder,” that actually doesn’t mean much—the seasoning is a blend of spices and can involve many different flavors depending on the chef who is making it). If you’re looking to MyPlate an Indian meal, a scoop of a bean-based dish alongside a bunch of vegetables and some rice or bread will strike the perfect balance.
• Dal: a protein-packed stew typically made from some type of lentils, peas, or beans.
• Chana masala: this slightly sour chickpea-based dish (more protein!) is typically prepared with tomatoes, onions, and spices.
• Baingan bharta: made from grilled smoky eggplant that’s been mashed, usually with cilantro and other seasonings.
• Aloo gobi: this dish is made primarily of potatoes and cauliflower flavored with other vegetables and spices like garlic, onion, ginger, and turmeric.
• Vegetable pakora: think of this as Indian tempura (battered and deep-fried veggies typical at Japanese restaurants). An assortment of veggies dropped in chickpea flour and fried crisp.
*If you’re vegan, it’s wise to ask your server if any of these dishes are prepared with ghee or other animal-based ingredients, just to be safe.
• Naan: this soft tandoor-baked flatbread is typically made with milk or yogurt and brushed with butter before being served.
• Saag paneer: pureed spinach or another green in a thick curry sauce and mixed with Indian farmer cheese, which has a very dry and not at all melty consistency.
• Vegetable biryani: a mix of rice and vegetables flavored with a light sauce made from yogurt, cashews, coconut, and spices like ginger, garlic, cinnamon, chili powder, and saffron.
• Tandoori vegetables: an assortment of vegetables that have been marinated in yogurt, then skewered and cooked in a tandoor, or a clay oven.
Ghee Whiz!
Different varieties of Indian cooking often rely on ghee, a special type of butter. It’s not uncommon at Indian restaurants for otherwise vegetarian dishes to be prepared using ghee. As well, it’s possible that veg-based dishes contain a touch of cream. If you’re vegan or avoiding dairy for any other reason, take extra caution to doublecheck before ordering.
Considering Cross-contamination
For people who have a food allergy, cross-contamination is extremely serious business—it’s what happens when teensy, tiny, even microscopic bits of one food get transferred to another food, because they’ve been cooked on the same surface or chopped on the same cutting board. If someone with a life-threatening, say, peanut allergy, consumes a crumb of peanut, it could mean death. The difference between being a VegHead and having a life-threatening allergy is that your way of eating is by choice. Now, that doesn’t mean that cross-contamination can’t also be serious business for you—the idea of eating a veggie burger cooked on the same barbecue as a bacon cheeseburger may totally gross you out, and you might be ready to do everything in your power to avoid that sort of contact. But unlike someone with an allergy, you get to decide how far to take your commitment. Since restaurant kitchens are fast-moving places, it’s hard to guarantee that your veggie food hasn’t been prepared using the same bowls and utensils as your dining companion’s meat meal. If you would consider that to be unacceptable, ask your server about cross-contamination. Some restaurants may be willing to take precautions like preparing your meal on aluminum foil, while others may look at you like you have three heads. If cross-contamination crosses a line for you, you must be willing to do your homework—and in some cases, pass on eating out. Since every restaurant kitchen is unique, I did not take cross-contamination into consideration in the recommendations you’ll find in this chapter.
While local ethnic restaurants can be a safe bet, they’re not the only option when it comes to eating out and vegging out. Below are a sampling of national chain restaurants that I’ve found to be veg-friendly.* I’ve chosen vegan and lacto-ovo menu items based on the ingredients indicated on the companies’ websites and with the help of some corporate spokespersons; please note that cross-contamination and changes to recipes are always a possibility. For the most up-to-date details be sure to check with individual restaurants, either through their websites or customer service representatives.
*I’ve included specific recommendations for lacto-ovo vegetarians and vegans, as well as highlighted the chains that are tops for conscious carnivores. If you’re avoiding red meat but not white, or simply eating meat less frequently, you shouldn’t have any trouble figuring out which menu choices will work best for you.
What the Heck Is…Fast-casual?
Most of the restaurants listed here are considered “fast-casual,” a relatively new term used to describe restaurants that are not-quite sit down (usually you order the made-to-order food up front and bring it to your own table on a tray), but are a bit nicer than your traditional fast-food joint (think McDonald’s or Taco Bell). Fast-casual restaurants tend to use higher-quality ingredients than fast-food places (though there’s no guarantee they always do), and often you have more control over what goes into your meal compared with establishments that make everything ahead of time.
The menu for this soup and sandwich chain (more than 1,600 locations in 44 states) tends to be pretty chicken heavy, but with a little research (made easy since their website lists full ingredient information) you can easily find or create a meal that suits your specific needs.
If you’re lacto-ovo, try: tomato and mozzarella sandwich; Mediterranean veggie sandwich; mac and cheese; vegetarian creamy tomato soup; Greek salad.
If you’re vegan, try: peanut butter and jelly on sourdough bread; vegetarian black bean soup in a cup, bowl, or sourdough bread bowl; garden vegetable soup in a cup, bowl, or sourdough bread bowl (no pesto); Mediterranean veggie sandwich on sourdough or rye (no feta).
This chain (32 locations in 22 states) doesn’t stick to one cuisine—Noodles and Company serves pasta inspired by dishes from all around the world. What makes it great for girls gone veg, however, is not the variety—it’s the customization factor. Each noodle, soup, and salad option comes with the opportunity to “choose your own protein.” Pick organic tofu as your protein of choice and you’ve got a balanced veg-friendly meal made.
If you’re lacto-ovo, try: penne rosa; pesto cavatappi; pasta fresca; whole grain Tuscan linguine; Wisconsin mac and cheese; Bangkok curry; Chinese chop salad; tomato basil bisque.
If you’re vegan, try: Indonesian peanut sauté; Japanese pan noodles; Chinese chop salad (no wontons); cucumber tomato salad; tossed green side salad with balsamic vinaigrette.
www.souplantation.com/www.sweettomatoes.com
This soup, salad, and bakery chain—basically a souped up (ha!) salad-heavy all-you-can-eat—has 126 restaurants in 15 states. You know a company is veg-friendly when their loyalty club is called “Club Veg” (if you’re eighteen or older, sign up on the website to get free coupons, news about menu changes, and other promotions). When you make your own salad, you have a seemingly endless number of lacto-ovo and vegan combinations at your fingertips (both veg and vegan options are marked throughout the restaurant); meat-free and vegan soups are also available and clearly labeled.
If you’re lacto-ovo, try: choose from a rotating menu of clearly labeled dishes like classic Greek salad and Irish potato leek soup.
If you’re vegan, try: choose from a rotating menu of clearly labeled dishes like mandarin spinach with caramelized walnuts salad and Santa Fe black bean chili.
With nearly 1,500 locations in 43 states (and expanding rapidly), Chipotle is known for preparing natural, fresh meals to order. With a mission to change the way people think about and eat fast food, which includes finding sustainable sources for ingredients, these fast-casual spots are even a suitable option for Conscious Carnivores. All of the meat this chain serves up are “naturally raised” in a humane way, and never given hormones. Also, the sour cream comes from pasture-raised cows, as does 65 percent of the cheese (a percentage the company says it is working to increase). Note that the black beans at Chipotle are vegetarian while the pinto ones are seasoned with bacon.
If you’re lacto-ovo, try: a vegetarian burrito; salad bowl with black beans; fajita burrito bowl; vegetarian tacos.
If you’re vegan, try: a vegetarian burrito; fajita burrito bowl; vegetarian tacos (build yours sans cheese or sour cream, obviously).
Like Chipotle, everything at Moe’s (500 locations in 35 states) is made to order—which means you control what goes into your meal, with more than twenty toppings like tomatillo salsa and roasted corn pico de gallo to choose from. Moe’s is also a top choice for Conscious Carnivores, serving cage-free chicken and grassfed beef. Oh, and they give you free chips and salsa. Nice.
If you’re lacto-ovo, try: Art Vandalay burrito; Unanimous Decision taco; Super Kingpin quesadilla; Ruprict nachos; Billy Barou nachos with tofu; Close Talker salad with tofu; Personal Trainer salad; Fat Sam or Alfredo Garcia fajitas with tofu; Tofu rice bowl.
If you’re vegan, try: Art Vandalay burrito; Unanimous Decision taco; Close Talker salad with tofu southwest vinaigrette dressing; Personal Trainer salad with southwest vinaigrette dressing; Fat Sam fajitas with tofu; Alfredo Garcia fajitas with tofu; Tofu rice bowl (again, you’ll want to go cheese and sour cream free).
Qdoba (600+ locations in 44 states, DC, and Canada) also lets you customize your order—so as long as you know which ingredients to avoid and request the combination that works for you, you’re good to go (plus, servers prepare meals while you watch—so you can rest easy that your meal contains exactly what you expect it to). Most of the chain’s main ingredients (tortillas, rice, beans, salsas) are not made with any animal ingredients, so simply skip the ones that obviously don’t jibe with your food choices. Neat tip: visit the menu section of Qdoba’s website to get full nutrition information for the meal you’ve built yourself (my “naked” black bean, rice, grilled veggie bowl with guacamole, no dairy, provides twenty-four grams of protein and 32 percent of my daily need for iron—score!).
If you’re lacto-ovo, try: grilled veggie burrito; fajita veggie burrito; tortilla soup; cheese quesadilla; three-cheese nachos; taco salad.
If you’re vegan, try: grilled veggie burrito; fajita veggie burrito; tortilla soup (again, sans sour cream and cheeses).
This sit-down Chinese restaurant (with 208 locations in 39 states) has a special vegetarian section on their menu. Download their iPhone and Android menu app so you can decide what to order while in the car on the way over.
If you’re lacto-ovo, try: coconut curry vegetables; stir-fried eggplant; Buddha’s feast; vegetarian fried rice; ma po tofu.
If you’re vegan, try: Buddha’s feast, steamed (order a side of edamame for some protein power).
P.F. Chang’s fast-casual younger sister restaurant (they’re owned by the same company) has a diverse menu featuring dishes inspired by Chinese, Korean, Japanese, Thai, and Vietnamese culinary traditions. Their menu clearly labels the items that are vegetarian—provided you order them with tofu and vegetables and not chicken or beef, that is (well, duh!).
If you’re lacto-ovo, try: Japanese teriyaki; honey-seared tofu; Thai dynamite tofu; spicy Korean tofu; sweet and sour tofu; vegetable spring rolls; edamame.
If you’re vegan, try: Thai dynamite tofu; edamame.
While most pizza places will provide you with some decent veg-friendly options, the benefit of going to a chain like Uno (130 locations in 24 states) is that their website is completely transparent (in other words, ingredients for all menu items are listed along with nutrition information). Note that the Parmesan and Romano cheese Uno sprinkles on its pizzas are both made using animal rennet; if this is a no-no for you, simply ask for other varieties of cheese instead, which are all produced with microbial enzymes. And vegans, beware: options are somewhat limited; a meal at Uno may be the right time for you to pack a protein add-on, or premeal with something a bit more satiating.
If you’re lacto-ovo, try: veggie burger; Tuscan pesto minestrone soup; any vegetarian pizza with the Parmesan or Romano left off.
If you’re vegan, try: veggie soup; any vegetarian pizza without cheese.
The vegetarian and vegan menu on this chain’s website make your job super easy. Rather than just listing off the few veg-friendly options, CPK (260+ locations in 30+ states) goes the extra mile by telling you how to alter other orders to make them just right for you. (Would you have guessed that their ranch dressing and American cheese contain meat or fish byproducts? And that multigrain penne has egg in it? Me neither.)
If you’re lacto-ovo, try: Margherita pizza; California veggie pizza; grilled veggie sandwich; quinoa and arugula salad; four-cheese ravioli.
If you’re vegan, try: Dakota smashed pea and barley soup; Tuscan hummus (ask for thin crust instead of pita); Chinese chicken salad (no chicken or wontons); quinoa and arugula salad (no cheese or champagne vinaigrette); roasted veggie salad (ask for lemon herb dressing instead of Dijon balsamic); lettuce wraps (with vegetables only); white corn guacamole and chips.
Sugar Sugar
In Chapter 6, we talked about how sugar can be a surprising source of animal-based products (bone char, specifically)—and may be a big turnoff for you, depending on how you look at things. In my research, I’ve found that lacto-ovo vegetarians tend not to worry too much about this, while more vegans find it unacceptable. In this section, I’ve done my best to make sure that foods containing bone char-whitened sugar did not wind up in the “if you’re vegan, try” sections of the recommendations. Please note restaurants are always changing, and the information I got when I researched this book may not be up-to-date anymore. As always, if this is something that is a major concern to you, be sure to do your own detective work before you dine.