Here is a practical guide to eating well as a vegetarian in the college dining hall, from choosing a school to stocking your dorm room.

Before you choose a school

If food matters to you (and it should, since you will eat there every day), make it part of your college research:

• Look at dining hall menus online. Many colleges post daily menus with icons for vegetarian, vegan and allergen-friendly items.
• Ask on campus tours. Ask your tour guide or the dining services office, “What do vegetarian students usually eat here?” Ask to see a dining hall in person if you can.
• Check for a campus dietitian. Many universities have a registered dietitian on staff who can help students with special diets. That is a great resource to know about before you arrive.
• Talk to current students, especially vegetarian or vegan ones. Student clubs and social media groups can give you the real scoop.

The Smart Girl's Guide to Going Vegetarian includes a section on finding a veg-friendly college if you want a deeper checklist.

How to build a balanced plate in the dining hall

The dining hall can be a little like a buffet: lots of options, not all of them a full meal. Use a simple formula for most meals:

• Half your plate: vegetables and fruit. Hit the salad bar, grab roasted or steamed veggies from the hot line, or add fruit on the side.
• A quarter of your plate: protein. Look for beans, lentils, tofu, tempeh, eggs, cheese, yogurt, hummus, nuts and seeds. Many salad bars have chickpeas, kidney beans, edamame or hard-boiled eggs.
• A quarter of your plate: whole grains or starches. Brown rice, whole wheat bread, pasta, potatoes or quinoa.
• Add a little healthy fat like olive oil dressing, avocado, nuts or seeds.

The most common mistake new vegetarian college students make is the “carb plate”: pasta with marinara, a bagel, fries and dessert, with no real protein or vegetables. You will feel hungrier sooner and have less energy for long study sessions. Before you sit down, ask yourself, “Where's my protein? Where are my veggies?”

Station-by-station tips

Salad bar

Your best friend. Build a hearty salad with greens, beans or tofu, a grain, lots of veggies, seeds and a dressing. You can also use salad bar ingredients to upgrade other meals, like adding chickpeas to pasta or spinach to a wrap.

Stir-fry or made-to-order station

Ask for tofu or extra vegetables, and check whether sauces contain fish sauce or oyster sauce if you avoid those. Do not be shy about asking dining staff questions; they get them all the time.

Deli and sandwich station

Hummus and veggie wraps, egg salad, cheese and avocado sandwiches, or a peanut butter sandwich on whole wheat bread all work in a pinch.

Pizza and grill

Veggie pizza is fine sometimes, but do not let it become the default. Many grills offer veggie burgers or black bean burgers. Pair them with a side salad instead of fries now and then.

Breakfast

Oatmeal with nuts and fruit, eggs, yogurt with granola, whole grain toast with peanut butter, or cereal with milk or soy milk. Starting your day with protein helps you stay focused through morning classes.

Watch these nutrients

When you are in charge of your own food, it is easy to miss a few key nutrients:

• Vitamin B12: found in dairy, eggs and fortified foods like some cereals and plant milks. Vegans need a reliable fortified source or supplement. Learn more about vitamin B12.
• Iron: beans, lentils, tofu, fortified cereals and greens, ideally with vitamin C. See our iron spotlight.
• Protein: include a source at every meal. Here is how much protein you need.
• Calcium and vitamin D: dairy, fortified plant milks and calcium-set tofu. See calcium and vitamin D for vegetarians.

If you are not sure you are getting enough, book a visit with your campus health center or campus dietitian.

Talk to dining services

If options are limited, speak up. Dining services teams usually want to hear from students. You can:

• Ask whether a dish is vegetarian or vegan and what is in the sauces and soups.
• Request more plant-based proteins at the salad bar or more vegan entrées.
• Fill out feedback cards or join a student dining advisory group if your school has one.
• Ask about meeting with a dining hall chef or dietitian to plan around your diet.

Change happens on campuses when students ask for it. Plenty of schools have expanded plant-based options because of student requests.

Stock a vegetarian-friendly dorm room

For late-night studying, early classes and weekends when the dining hall hours are limited, keep a few staples in your room (check your dorm's rules on appliances first):

• Nut butter, whole grain crackers and instant oatmeal
• Shelf-stable plant milk boxes and cereal
• Trail mix, roasted chickpeas and dried fruit
• Microwavable rice or quinoa cups and canned beans (with a pop-top lid)
• Fruit that lasts, like apples, oranges and bananas
• If you have a mini fridge: yogurt, hummus, baby carrots, cheese sticks, tofu or edamame

With a microwave and a mug, you can make more than you think. Get inspired by our mug-and-microwave meals, and stretch your budget with these tips for going veg and saving money.

Eating with friends

Meals are a big part of college social life. You do not need to make every meal a debate about your food choices. Suggest places with good vegetarian options when your group goes out, bring a dish to share at potlucks, and focus on the fun. If someone asks why you are vegetarian, a short, friendly answer works better than a lecture.

The bottom line

Eating vegetarian in the college dining hall is very doable with a plan: research dining options before you choose a school, build balanced plates with protein and vegetables, explore every station, watch key nutrients like B12 and iron, speak up to dining services, and keep a few healthy staples in your room. Do that, and you will have the energy for everything college throws at you.

This is not about eating the exact same container of food five days straight. It is about prepping ingredients you can mix and match so every meal feels a little different.

Why meal prep works so well for vegetarians

• You always have a protein ready. The biggest vegetarian pitfall is meals that are all carbs and no protein. Prepping beans, tofu or eggs ahead of time solves that.
• It saves money. Dried beans, grains and seasonal vegetables are some of the cheapest foods in the store. (More money-saving ideas: How to Go Veg AND Save $$$.)
• It cuts down on food waste because you plan what you will use. See six ways to make your meals more sustainable.
• It makes your family's life easier, which can be a big win if they are still adjusting to your vegetarian diet.

The mix-and-match formula

Prep one or two items from each category, and you can assemble bowls, wraps, salads and lunches all week:

1. A whole grain: brown rice, quinoa, farro, whole wheat pasta or a bag of whole wheat wraps
2. A protein: a big pot of beans or lentils, baked tofu, hard-boiled eggs, or roasted chickpeas
3. Roasted or raw veggies: a sheet pan of roasted sweet potatoes, broccoli and peppers, plus washed greens and sliced cucumbers or carrots
4. A sauce: hummus, peanut sauce, pesto, salsa, tahini-lemon or a simple vinaigrette
5. A crunchy topper: toasted seeds, nuts, crispy chickpeas or tortilla strips

Rice plus black beans plus roasted peppers plus salsa becomes a burrito bowl on Monday. Quinoa plus chickpeas plus cucumbers plus tahini becomes a Mediterranean bowl on Tuesday. Same prep, totally different meals.

A sample weekend prep plan (about 90 minutes)

Here is one way to organize your prep so things cook at the same time:

1. Preheat the oven to 400°F. Chop sweet potatoes, broccoli and bell peppers, toss with oil and salt, and roast on a sheet pan for 25 to 35 minutes.
2. Start the grain. Cook a big pot of quinoa or brown rice while the veggies roast.
3. Bake the tofu. Press a block of extra-firm tofu, cut it into cubes, toss with soy sauce and a little oil, and bake on a second sheet pan for about 25 minutes, flipping halfway.
4. Cook or open your beans. Simmer lentils (they cook in about 20 to 25 minutes, no soaking needed) or rinse a couple of cans of chickpeas and black beans.
5. Hard-boil eggs if you eat them.
6. Make one or two sauces. Whisk tahini with lemon juice, garlic and water, or blend a quick peanut sauce.
7. Prep breakfast. Mix a few jars of overnight oats or chia pudding (try our chia power pudding).
8. Wash and portion snacks: grapes, carrot sticks, snap peas, trail mix.

Let everything cool, then store it in separate containers in the fridge so you can mix and match.

Five grab-and-go vegetarian lunches

• Burrito bowl: rice, black beans, roasted peppers, corn, salsa and cheese or avocado.
• Mediterranean box: quinoa, chickpeas, cucumber, tomatoes, olives, hummus and pita.
• Peanut noodle jar: whole wheat noodles, baked tofu, shredded carrots, edamame and peanut sauce.
• Bento-style snack box: hard-boiled egg or edamame, cheese or nut butter, whole grain crackers, fruit and veggies.
• Big salad: greens, lentils, roasted sweet potato, toasted seeds and vinaigrette packed on the side.

Want more lunch inspiration? Check out eight great brown bag ideas for veggie teens and our make-ahead quinoa, black bean and corn salad.

Quick dinners from your prep

• Stir-fry: sauté prepped veggies and baked tofu, add sauce, serve over rice. Ten minutes.
• Loaded sweet potatoes: reheat roasted sweet potatoes and top with black beans, salsa and yogurt or avocado.
• Lentil tacos: warm lentils with taco seasoning and pile into tortillas with lettuce and cheese.
• Grain bowl: any grain, any protein, any veggie, any sauce. Done.

Short on time and kitchen space? Our mug-and-microwave meal ideas work even in a dorm or office.

Food safety basics

Meal prep only works if your food stays safe to eat:

• Refrigerate cooked food within two hours of cooking (sooner on a hot day).
• Use most cooked leftovers, including grains, beans and tofu, within about three to four days. Freeze anything you will not eat by then.
• Pack lunches with an ice pack if they will sit in a locker or backpack for hours.
• When reheating, heat food until it is steaming hot all the way through.

A simple vegetarian meal prep grocery list

• Pantry: quinoa, brown rice, whole wheat pasta or noodles, canned chickpeas and black beans, dried lentils, peanut butter, tahini, oats, chia seeds
• Fridge: extra-firm tofu, eggs, Greek yogurt or soy yogurt, cheese if you eat it, hummus, salsa, tortillas
• Produce: sweet potatoes, broccoli, bell peppers, carrots, cucumbers, salad greens, lemons, bananas, apples, berries
• Freezer: edamame, corn, mixed veggies, frozen fruit for smoothies

Common meal prep mistakes to avoid

• Prepping too much of one thing. Five identical lunches sound efficient until Wednesday, when you never want to see them again. Prep components, not complete meals.
• Forgetting the protein. A container of pasta and roasted veggies looks healthy, but it will not keep you full through a long afternoon. Always add beans, tofu, eggs, cheese or nuts.
• Skipping the sauce. Sauces and dressings are what make leftovers taste fresh. Pack them separately so things do not get soggy.
• Not labeling containers. A quick note with the date helps you use food while it is still at its best.

Make it a habit

Start small. Even prepping just a grain and a protein makes weeknights much easier. Put on a playlist, invite a friend or sibling to help, and change one or two ingredients each week so you never get bored. And while you are planning, make sure your meals cover the nutrition basics, especially protein and iron.

The bottom line

Vegetarian meal prep is just a few simple building blocks: a whole grain, a protein, veggies, a sauce and something crunchy. Prep them once, mix and match all week, and you will eat better, spend less and stress less about what is for lunch. For dozens more meat-free recipes and tips, check out The Smart Girl's Guide to Going Vegetarian.

Here is a step-by-step plan for having the conversation, plus what to do if it does not go perfectly the first time.

Step 1: Get clear on your “why”

Before you talk to anyone else, make sure you can explain your reasons to yourself. Write them down. Are you upset about how animals are raised for food? Concerned about climate change? Interested in eating more plants for your health? Do you simply not like meat?

There is no wrong answer, but being able to say it calmly and clearly shows your parents that this is a thoughtful decision, not something you saw in one video last night. It also helps to decide what kind of vegetarian you want to be. Will you eat eggs and dairy? Fish? Are you starting with Meatless Mondays or going all in? If you are not sure where you fit, read Is it OK to be a “Pizza Vegetarian”? and Can you eat meat and still be a VegHead?

Step 2: Do your nutrition homework

The number one parent worry is health. Expect questions like “Where will you get your protein?” and “What about iron?” You will be far more convincing if you already know the answers.

• Protein: beans, lentils, tofu, tempeh, eggs, dairy, nuts and seeds. Most teens need roughly 45 to 55 grams a day, which is easy to reach. See how much protein vegetarian teens need.
• Iron: beans, lentils, fortified cereals, tofu and dark leafy greens, ideally eaten with vitamin C foods. Read our iron spotlight.
• Vitamin B12: found in dairy, eggs and fortified foods. Vegans need a reliable fortified source or supplement. Here is what to know about B12.
• Calcium and vitamin D: dairy or fortified plant milks, calcium-set tofu and greens. See calcium and vitamin D for vegetarian teens.

It also helps to know that the Academy of Nutrition and Dietetics, the largest organization of nutrition professionals in the U.S., says appropriately planned vegetarian and vegan diets are healthful and nutritionally adequate for all stages of life, including adolescence. That “appropriately planned” part is key, and it is exactly what you are showing your parents you can do.

Step 3: Pick the right moment

Do not announce it in the middle of Thanksgiving dinner or when your mom is rushing to get everyone out the door. Choose a calm time when nobody is hungry, stressed or distracted. You might say, “Can we talk about something that's important to me? I'd like your help with it.”

Framing it as asking for their help, instead of announcing a done deal, makes a big difference. It invites your parents into the plan rather than putting them on the defensive.

Step 4: Have the conversation

Some tips for the talk itself:

• Start with your reasons, and keep it personal. “I've been thinking a lot about animals, and I don't feel good eating them anymore” lands better than a lecture about what everyone else should eat.
• Don't criticize their choices. Nobody likes to feel judged, especially about the food they cook for you. You are making a choice for yourself, not asking them to change.
• Listen to their concerns. Let them finish, then respond calmly with what you have learned. If you don't know an answer, it is OK to say, “I'm not sure, but I'll find out.”
• Show you have a plan: what you will eat at breakfast, lunch and dinner, and how you will cover key nutrients.

Step 5: Offer to pitch in

A big reason parents push back is that they imagine cooking two dinners every night. Take that worry off the table.

• Offer to help with grocery shopping and make a list of vegetarian staples (canned beans, tofu, eggs, whole grains, frozen veggies, nut butter).
• Volunteer to cook one family dinner a week. Pick something everyone already likes, like veggie chili, pasta with a hearty sauce or tacos with beans.
• Suggest “build your own” meals, like taco or grain bowl nights, where everyone chooses their fillings. Meat eaters add meat; you add beans.
• Learn a few easy recipes you can make yourself. Our mug-and-microwave meals and brown bag lunch ideas are good places to start.

Step 6: Consider a trial run or a gradual start

If your parents are hesitant, propose a trial: “Can I try it for a month? If my energy, grades or health suffer, we'll talk again.” Or start gradually by going meatless a few days a week, then adding more. Our 7 Days to Veg series is designed for exactly this kind of step-by-step change.

Step 7: Bring in a professional

If your parents are still worried about your health, suggest checking in with your pediatrician or a registered dietitian. A professional can confirm that your plan covers what you need and answer questions that your parents may trust more coming from an expert. This is also a smart idea if you have a health condition, play a demanding sport, or have ever struggled with eating.

What if they still say no?

Stay calm and respectful. Getting angry can make your parents think you are not mature enough for the change. Ask what would help them feel more comfortable, and ask if you can revisit the conversation in a few weeks. In the meantime, you might still be able to make choices like skipping meat when it is easy to do so, eating more plant-based meals at school, or helping cook vegetarian dishes for the whole family. Showing that you are eating well and feeling good is one of the most convincing arguments there is.

Parents often come around once they see you are serious and thriving. Many families even start eating more plant-based meals together. For more ideas on handling the tough questions, read Questions Parents Ask and how to respond to common questions at the holiday table.

The bottom line

Telling your parents you want to go vegetarian goes best when you know your reasons, understand the nutrition basics, choose a calm moment, and offer to help with the shopping and cooking. Treat it as a team project instead of a battle, and you will have a much better chance of getting a “yes.” For a complete, agenda-free guide you can share with your family, check out The Smart Girl's Guide to Going Vegetarian, which includes advice for dealing with doubtful parents.

What are omega-3s, and why do they matter?

Omega-3s are a family of polyunsaturated fats. Your body cannot make some of them from scratch, so they have to come from food. They are part of the membranes around every cell in your body, and they play roles in your heart, blood vessels, lungs, immune system and especially your brain and eyes.

There are three main omega-3s you will hear about:

• ALA (alpha-linolenic acid) is found in plant foods like flaxseed, chia seeds, walnuts, hemp seeds, canola oil and soy. It is the only omega-3 that is officially “essential,” meaning you must get it from your diet.
• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found mainly in fish and seafood. Your body can convert some ALA into EPA and DHA, but only a small amount.

Here is a fun fact: fish do not actually make EPA and DHA themselves. They get them by eating algae, or by eating smaller fish that ate algae. That matters for vegetarians, as you will see below.

How much ALA do teens need?

Experts have only set recommended amounts for ALA. For teens ages 14 to 18, the Adequate Intake is:

• Girls: 1.1 grams of ALA per day
• Boys: 1.6 grams of ALA per day

That is very doable. A single tablespoon of ground flaxseed has about 1.6 grams of ALA, and a small handful of walnuts has around 2.5 grams.

The best vegetarian sources of ALA

Approximate amounts:

• Chia seeds, 1 ounce (about 2 tablespoons): about 5 grams
• Walnuts, 1 ounce (about 14 halves): about 2.5 grams
• Hemp seeds, 3 tablespoons: about 2.5 grams
• Ground flaxseed, 1 tablespoon: about 1.6 grams
• Canola oil, 1 tablespoon: about 1.3 grams
• Edamame and other soy foods: smaller amounts that add up

A tip about flax: whole flaxseeds can pass through your body undigested, so buy them ground (sometimes sold as “flax meal”) or grind them yourself. Store ground flax in the fridge or freezer so it stays fresh.

Chia is even easier, since you do not need to grind it. Our chia power pudding and coconut chia breakfast bowls are delicious ways to get a full day's worth of ALA before school.

What about EPA and DHA?

This is where things get a little more nuanced. Because your body converts only a small share of ALA into EPA and even less into DHA, vegetarians and vegans tend to have lower levels of EPA and DHA in their blood than people who eat fish. Researchers are still studying what that means for long-term health, and there is no official recommended amount of EPA or DHA in the United States.

You have a few options:

• Get plenty of ALA. Hitting your ALA target every day gives your body the raw material to make some EPA and DHA.
• Choose omega-3-enriched eggs if you eat eggs. Hens fed flax or algae lay eggs with more omega-3s, including some DHA. Check the carton.
• Look for DHA-fortified foods. Some plant milks, yogurts and other foods are fortified with algae-based DHA.
• Consider an algae oil supplement. Algal oil provides EPA and DHA straight from the original source, with no fish involved. It is a common choice for vegans and for people who simply do not eat fish.

Before you start any supplement, talk with your doctor or a registered dietitian, especially if you take medication or have a health condition. They can help you decide whether you need one and how much makes sense.

Balancing omega-3s and omega-6s

Omega-6 fats, found in many vegetable oils (like corn, sunflower and soybean oil), are also essential and are part of a healthy diet. Some experts think that eating a lot of omega-6 can make it slightly harder for your body to convert ALA to EPA and DHA. You do not need to avoid omega-6s. Just make sure omega-3 foods show up too, and use canola or olive oil as your go-to cooking oils some of the time.

Easy ways to work omega-3s into your day

• Sprinkle it. Stir a tablespoon of ground flax or hemp seeds into oatmeal, yogurt or a smoothie.
• Snack on it. Toss walnuts into trail mix, or eat them with an apple.
• Bake with it. Swap some flour for ground flax in muffins and pancakes. A “flax egg” (1 tablespoon ground flax plus 3 tablespoons water, left to thicken) can replace an egg in many vegan baking recipes.
• Dress it. Make salad dressing with canola or walnut oil.
• Pudding it. Chia pudding is basically an omega-3 dessert. Try our silky chocolate chia pudding.

A sample omega-3-smart day

• Breakfast: smoothie with banana, berries, soy milk and 1 tablespoon ground flax (about 1.6 g ALA)
• Snack: a small handful of walnuts (about 2.5 g ALA)
• Lunch: edamame and veggie grain bowl with a canola-based dressing
• Dinner: tofu stir-fry, plus an omega-3-enriched egg if you eat eggs

That easily covers the ALA target for both girls and boys, with room to spare.

Keep the big picture in mind

Omega-3s are just one piece of a healthy vegetarian diet. Make sure you are also covering vitamin B12, iron, calcium and vitamin D and protein. A variety of whole foods, including beans, whole grains, nuts, seeds, fruits and vegetables, takes care of most of it.

The bottom line

You do not need fish to get omega-3s. Aim for 1.1 grams (girls) or 1.6 grams (boys) of ALA a day from chia, flax, walnuts, hemp and canola oil, which is easy with a spoonful here and a handful there. If you want EPA and DHA too, look at omega-3-enriched eggs, DHA-fortified foods or an algae oil supplement, and check with your doctor first. For more help planning a balanced vegetarian diet, explore The Smart Girl's Guide to Going Vegetarian.

This article is for general information and is not a substitute for advice from your own doctor or registered dietitian.

Why calcium and vitamin D matter now

Bones are living tissue. During childhood and especially adolescence, your body adds bone faster than it breaks it down. Most of your adult bone mass is built by your late teens and early twenties. The stronger your bones are when you hit that peak, the better protected you are against weak bones and fractures later in life.

Calcium is the main mineral in bone. Vitamin D helps your body absorb calcium from food and keep the right amount in your blood. If you are low on vitamin D, even a calcium-rich diet does not work as well. Calcium also helps your muscles contract, your nerves send signals and your heart keep its rhythm, so your body treats it as a top priority.

How much do teens need?

• Calcium: 1,300 milligrams a day for everyone ages 9 to 18. That is higher than the 1,000 milligrams most adults need, because bones are growing so quickly.
• Vitamin D: 600 IU (15 micrograms) a day for teens.

Many teens, vegetarian or not, fall short on calcium, especially girls. So this is not a “vegetarian problem” as much as a “teen problem” that vegetarians can solve with a little planning.

Vegetarian and vegan sources of calcium

Amounts are approximate and vary by brand, so check labels, especially on fortified foods.

If you eat dairy

• Yogurt, 1 cup: about 300 to 450 milligrams
• Milk, 1 cup: about 300 milligrams
• Cheddar or mozzarella cheese, 1½ ounces: about 300 milligrams

Plant-based sources

• Fortified soy, almond or oat milk, 1 cup: often about 300 milligrams (shake the carton, because the added calcium settles at the bottom)
• Calcium-set tofu, ½ cup: roughly 250 to 400 milligrams. Look for “calcium sulfate” in the ingredient list.
• Fortified orange juice, 1 cup: about 300 to 350 milligrams
• Collard greens, 1 cup cooked: about 250 to 270 milligrams
• Bok choy or kale, 1 cup cooked: about 100 to 180 milligrams
• Chia seeds, 2 tablespoons: about 150 to 180 milligrams
• White beans, 1 cup cooked: about 160 milligrams
• Tahini, 2 tablespoons: about 120 to 130 milligrams
• Almonds, 1 ounce: about 75 milligrams

What about spinach? It does contain calcium, but it also contains oxalates that bind most of it, so your body absorbs very little. Enjoy spinach for its other nutrients, but do not count on it for calcium. Low-oxalate greens like kale, collards and bok choy are much better choices.

Not sure which plant milk to pick? Our guide Do You Do Nondairy Milk? compares the options. And chia fans can get a calcium bonus from our silky chocolate chia pudding.

Getting enough vitamin D

Vitamin D is tricky because very few foods contain it naturally. Your skin makes vitamin D when it is exposed to sunlight, but how much depends on where you live, the season, your skin tone, how much time you spend outside and whether you wear sunscreen (which you should, for other good reasons).

Vegetarian food sources include:

• Fortified milk and plant milks, which often contain about 100 to 120 IU per cup
• Fortified cereals and some fortified orange juices
• Egg yolks, which contain a small amount
• Mushrooms exposed to UV light, labeled as such on the package

Because it is hard to reach 600 IU from food alone, many people use a vitamin D supplement. Vitamin D3 is often made from sheep's wool lanolin, so vegans may prefer D2 or a lichen-based D3. Talk with your doctor before starting any supplement; they can tell you whether you need one and how much, and can check your levels if needed.

A calcium-smart day: two examples

Lacto-ovo vegetarian

• Breakfast: overnight oats with 1 cup milk and 1 tablespoon chia seeds (about 400 mg)
• Lunch: grilled cheese on whole wheat with a side of tomato soup (about 350 mg)
• Snack: yogurt parfait (about 300 mg)
• Dinner: stir-fry with tofu and bok choy (about 300 mg)

Vegan

• Breakfast: cereal with 1 cup fortified soy milk and a glass of fortified orange juice (about 600 mg)
• Lunch: white bean and kale soup with a hummus wrap (about 250 mg)
• Snack: a handful of almonds and dried figs (about 150 mg)
• Dinner: calcium-set tofu curry over rice (about 300 mg)

Both days land at or near 1,300 milligrams. The secret is spreading calcium out over the day, because your body absorbs it best in smaller doses rather than all at once.

Habits that help your bones

• Move your body. Weight-bearing exercise like running, dancing, jumping rope and strength training tells your bones to get stronger.
• Swap some soda for milk or fortified plant milk. Drinks that replace calcium-rich ones mean you miss out.
• Eat enough overall. Under-eating and missed periods can harm bone health. If your period stops or becomes irregular, talk to a doctor.
• Get your other nutrients too. Protein, vitamin K (leafy greens), magnesium and potassium (fruits, veggies, beans) all support bone health. See our guide to protein for vegetarian teens.

Should you take a calcium supplement?

Food first is the best approach, because calcium-rich foods bring other nutrients along with them. But if you do not eat dairy and do not regularly drink fortified plant milk or eat calcium-set tofu, it can be hard to reach 1,300 milligrams. A doctor or registered dietitian can look at what you eat and decide whether a supplement makes sense for you. Too much supplemental calcium is not helpful either, so do not guess.

The bottom line

Your teen years are a once-in-a-lifetime window for building strong bones. Aim for 1,300 milligrams of calcium and 600 IU of vitamin D a day by leaning on fortified plant milks, calcium-set tofu, dairy if you eat it, low-oxalate greens, beans, seeds and nuts, and talk with your doctor about vitamin D. Plan for it now, and your future self (and skeleton) will thank you. For more teen-friendly nutrition basics, check out The Smart Girl's Guide to Going Vegetarian.

This article is for general information and is not a substitute for advice from your own doctor or registered dietitian.

This guide breaks down how much protein teens actually need, the best meat-free sources, and what a protein-smart day of eating can look like, with no calculator obsession required.

Why protein matters so much in your teens

Protein is made of building blocks called amino acids. Your body uses them to build and repair muscle, make hormones and enzymes, keep your immune system working, and grow hair, skin and nails. During the teen years you are still growing, so protein is part of the raw material for that growth. If you play sports, dance or run, protein also helps your muscles recover after training.

That said, more is not automatically better. Most teens in the U.S., including many vegetarians, already eat enough protein. The goal is not to chug shakes; it is to include a good protein source at most meals and snacks so your body has a steady supply.

How much protein do vegetarian teens need?

The Recommended Dietary Allowance (RDA) for teens ages 14 to 18 is about 0.85 grams of protein per kilogram of body weight per day. For an average-size teen, that works out to roughly 46 grams a day for girls and 52 grams a day for boys. Younger teens (ages 9 to 13) need about 34 grams a day.

Want to estimate your own number? Divide your weight in pounds by 2.2 to get kilograms, then multiply by 0.85. A teen who weighs 120 pounds (about 55 kilograms) needs around 47 grams of protein a day.

Some dietitians suggest that vegetarians, and especially vegans, aim a little above the RDA, because some plant proteins are digested slightly less efficiently than animal proteins. Very active teens and athletes may also need more. If you are an athlete, or if you are not sure whether you are getting enough, a registered dietitian can help you figure out a target that fits your body and your schedule.

The best vegetarian protein sources

Here are approximate protein amounts for common meat-free foods. Brands and recipes vary, so check Nutrition Facts labels when you can.

Beans, lentils and soy

• Lentils, 1 cup cooked: about 18 grams
• Black beans, chickpeas or kidney beans, 1 cup cooked: about 14 to 15 grams
• Edamame, 1 cup shelled: about 18 grams
• Tofu, ½ cup: about 10 to 20 grams, depending on how firm it is
• Tempeh, 3 ounces: about 15 to 17 grams
• Soy milk, 1 cup: about 7 to 8 grams

Beans and lentils are the superstars of the vegetarian plate. They are cheap, filling and full of fiber, iron and zinc too. If you need convincing, read our love letter to beans, the must-have vegetarian ingredient, or turn a can of chickpeas into a snack with our crispy roasted chickpeas recipe.

Dairy and eggs (if you eat them)

• Greek yogurt, 6 ounces: about 15 to 17 grams
• Cow's milk, 1 cup: about 8 grams
• Cheese, 1 ounce: about 6 to 7 grams
• Egg, 1 large: about 6 grams

Nuts, seeds and grains

• Peanut butter, 2 tablespoons: about 7 grams
• Almonds, 1 ounce (about 23 nuts): about 6 grams
• Hemp seeds, 3 tablespoons: about 9 to 10 grams
• Quinoa, 1 cup cooked: about 8 grams
• Whole wheat bread, 2 slices: about 7 to 8 grams
• Oatmeal, 1 cup cooked: about 6 grams

Notice that grains and even vegetables add up. A bowl of oatmeal, a sandwich on whole wheat bread and a side of broccoli all chip in a few grams each.

Do you need to “combine” proteins?

You may have heard that vegetarians have to pair specific foods, like rice and beans, at the same meal to get “complete” protein. That idea is outdated. Different plant foods have different mixes of amino acids, but your body keeps a pool of them to draw from throughout the day. As long as you eat a variety of protein foods over the course of the day and get enough total calories, your body can put the pieces together. The Academy of Nutrition and Dietetics notes that appropriately planned vegetarian diets are healthful and nutritionally adequate for all stages of life, including adolescence.

Soy foods (tofu, tempeh, edamame), quinoa, eggs and dairy happen to be complete proteins on their own, which makes them handy, but they are not required at every meal.

What a protein-smart vegetarian day can look like

Here is one example for a teen who eats dairy and eggs. The numbers are rounded.

• Breakfast: oatmeal made with soy or cow's milk, topped with a spoonful of peanut butter and banana slices (about 17 grams)
• Lunch: whole wheat wrap with hummus, ½ cup chickpeas, veggies and feta (about 18 grams)
• Snack: Greek yogurt with berries (about 15 grams)
• Dinner: lentil and vegetable chili with a slice of cornbread (about 20 grams)

That is roughly 70 grams of protein without a single protein bar. A vegan version could swap the yogurt for a soy yogurt or edamame and the feta for avocado or toasted seeds.

Smart tips for getting enough

• Build every plate around a protein. Before you pile on pasta or fries, ask yourself, “Where's the protein?” Beans, tofu, eggs, yogurt or nut butter should be part of most meals.
• Keep easy proteins on hand. Canned beans, frozen edamame, hummus, nut butter and shelf-stable tofu mean you are never stuck with a plain bagel.
• Upgrade your snacks. Trail mix, roasted chickpeas, string cheese or a smoothie with soy milk and peanut butter beat a bag of chips. Need ideas? See the smart way to snack.
• Don't forget the rest of the team. Foods that bring protein often bring iron and zinc too. Read up on iron for vegetarians and vitamin B12, which every vegetarian should know about.
• Eat enough overall. If you are not eating enough calories, your body may use protein for energy instead of building and repairing. Regular meals matter.

Signs you might want a second opinion

If you often feel tired, are getting sick a lot, are losing weight without trying, or your coach or doctor has concerns, it is worth checking in with a health professional. These signs can have many causes, and a doctor or registered dietitian can look at the whole picture, including iron, B12 and overall energy intake, not just protein.

The bottom line

Protein is one of the easiest nutrients to cover on a vegetarian diet. Most teens need somewhere around 45 to 55 grams a day, and beans, lentils, soy foods, dairy, eggs, nuts, seeds and whole grains can easily get you there. Focus on variety, include a protein food at most meals, and you can answer the “where do you get your protein?” question with confidence. For a full, teen-friendly guide to eating well without meat, check out The Smart Girl's Guide to Going Vegetarian.

This article is for general information and is not a substitute for advice from your own doctor or registered dietitian.

By: Rachel

If there’s one thing vegetarians are obsessed with, it’s “meat”—emphasis on the quote marks. Scroll through any vegetarian- or vegan-focused Pinterest or Instagram account and you’ll see the evidence—coconut bacon, eggplant jerky, and lentil meatballs are everywhere. Carrot Lox is the latest, and surely not the last, to arrive on the scene.  

If you’ve ever eaten lox, you’ll know that it has a very distinctive flavor and texture. And when I saw photos of smoked salmon (another word for lox)’s plant-based cousin cropping up on my feeds, I was positive, just positive, that carrot lox was nothing more than what I like to call an Instagram illusion. You know ‘em—foods that look super cool in photos, but don’t hold up taste-wise (unicorn anything, anyone?). It seemed impossible that one might mimic the feel and taste of smoked salmon with a crunchy, sweet root veggie.

So when my CSA farm share presented me with three perfectly plump carrots, I knew exactly what to do with them.

Oh. My. Goodness.

I adapted this recipe from Carrots for Dinner. Ya know what? It was silky, salty, savory, and pretty darned lox like.

If you’re taking the fish out of your diet, can’t eat smoked fish, or are just looking for clever ways to add more produce to your plate, I highly recommend giving carrot lox a try. The process took a few days, but was easy and fun. Get started on it now to enjoy some at your Yom Kippur break the fast, or just for brunch this weekend.

Carrot Lox

2 cups coarse sea salt

3 large unpeeled carrots

1 tablespoon olive oil (you may need more)

2 teaspoons liquid smoke

½ teaspoon apple cider vinegar

Preheat oven to 375 degrees F.

In a medium oven-safe glass dish, just the right size to accommodate the carrots, pour one cup of sea salt. Rinse and scrub the carrots, and place into the dish on top of the salt. Carrots should only be touching salt and not the bottom of the glass. Pour more salt over the carrots, covering them until they are buried completely. Place in the oven for ninety minutes.

Carefully remove the baking dish and empty carrots and salt out onto a baking sheet. The salt will have hardened around the carrots. When it has cooled, crack the salt open and remove the carrots (it will feel like you’re uncovering fossils!). With your fingers or a knife, carefully peel the skin off the carrots. Using a mandoline or a knife, slice the carrots into thin strips.

In a bowl, whisk together the olive oil, liquid smoke, and apple cider vinegar. Place carrot strips into a glass container with a lid, and pour mixture on top. Cover the dish, and place in the refrigerator for at least two days. If at any point the mixture looks dry, add a bit more olive oil and toss.

When you’re ready to serve, remove the dish from fridge and allow it to come to room temperature.

Give it a try and let us know what you think. And hey, if you’ve tried anything “unicorn” that is more than just an Instagram illusion, we’d love to hear about it.  

Summer travel season is here, woo hoo! But if you’re avoiding meat (or more), keeping up your dietary preferences can make globetrotting a bit of a challenge. Since eating is at least half the fun of traveling, we’re on a mission to find the best plant-based eats in every city to make your next visit a veg-tastic one. Today, we’ve invited SmartGirlVeg intern Leah Negrin to share her experiences eating as a gluten-free vegan in the decidedly Southern (think buttery grits, buttermilk biscuits, and so on) city of Charleston, South Carolina (reminder: gluten-free eating is not necessary unless you have a medical reason like celiac disease or wheat intolerance to do so). Leah, take it away!

Charleston. This city is unique in so many ways with a huge amount of history, delicious food, and friendly people. Over the course of my visit, I ate at many different restaurants. Most had an incredible selection of vegetarian options. The ones that didn’t allowed me to edit it to my specifications, or made me an entirely separate off the menu meal! Here were the edible highlights of my trip:

The Macintosh is a fantastic farm-to-table place to eat on King Street. The staff is knowledgeable about all food allergies and dietary preferences. I ordered the Spring Vegetable Plate which had a fantastic mix of peppers, squash, tomatoes, mushrooms and more. We also enjoyed the truffle french fries that were supposed to have pecorino on there but we got it without the cheese without any issue. The waitress was amazing and so knowledgable about which dishes might have meat, fish or dairy in them and was able to alter them.

Husk is a Southern restaurant housed in a beautiful Victorian-era home. At first glance of the menu I was a little apprehensive, figuring I would have to edit my entire meal and hoping they would allow me to do so! However, what I came to realize throughout the entire city was that almost every server and every restaurant was incredibly accommodating and knowledge about food allergies; Husk was no exception. I spoke to the server first thing and he was said that no need to edit dishes, we create one for vegetarians! It was incredible to hear this and discuss with the server what would be in it, gluten or dairy and which vegetables it contained. It ended up having delicious fried potatoes (not that fried is super healthy but it sure was delicious!), a succotash, and a pico de gallo.

Poogan's Porch is a traditional Southern restaurant in a Victorian townhouse; it’s a delicious place to eat either lunch or dinner. We went for dinner and I was able to get the vegetarian offering which was farro, fennel, blistered tomatoes, baby kale, and wild mushrooms. Instead of the farro I was able to substitute risotto to have the dish be gluten free, which they made special for me as it normally contained milk and in my version did not! Another restaurant that helped those at my table with allergies or vegetarian preferences, it was a delicious plant-heavy meal!

Charleston Grill is a higher-end restaurant in a hotel; this was our second time there and again did not disappoint. They have a very interesting menu which breaks up their offerings into four different categories: Pure, Lush, Cosmopolitan and Southern. You can pick from each section of the menu and I went for the Pure section as it was easiest to edit, which I ended up not having to do as the Chef made me one of the dishes especially without any dairy or meat! They also brought out a side of beets for the table which must have had something dairy on it because they brought a specific side for just me! They also brought out little samplings of some parts of their menu and made to sure make a specific one for my dietary requirements. It was truly amazing to have this kind of service! They also had gluten free bread for me as well!!

And last but certainly not least was a completely vegan cafe that was so delicious we went back three times! Gnome Cafe is truly incredible. It is an entirely plant-based menu with the most delicious selection of breakfast and lunch foods, a fabulous environment and one of the best chai lattes I’ve ever had! I also got to experience grits as normally they have a lot of milk and cheese in them and these of course did not. I ended up getting the same amazing dish each of the times we went there; the Southern Grit Bowl. It was DELICIOUS! The service was fabulous and my aunt ended up getting the cinnamon roll which literally left us speechless! She also got the cinnamon pancakes which were gluten free, light and fluffy-just perfect! 

I really can’t say enough about how much I love this city and the delicious food we had while we were there. We had amazing meals at every place we ate so I just picked a few out to discuss, but again everything we ate was fantastic, fresh and presented beautifully.

OK, Charleston locals and enthusiasts. What vegan- and vegetarian-friendly spots did we miss? Share your Charleston, SC must-eats in the comments below!

P.S.: If you're a nutrition student, dietetic intern, or other form of RD-to-be who wants to tell us about the best plant-forward meals in your city in another Veggie Voyager post, send us a message—we'd love to feature you!

By: Rachel

Maybe you’ve been making the move to a more plant-based diet, and your mom has been totally cool about it. Perhaps you’re a devout carnivore, but mom is the one eating more things that grow in the ground lately. Either way, mom deserves some appreciation for all she does to support you—don’t ya think? And Mother’s Day is the perfect excuse to whip up a delicious breakfast that the whole family can come together and enjoy, regardless of their individual dietary preferences.

Not so skilled in the kitchen? No worries. We’ve put together a beginner-safe, completely vegan (but everyone will love it), perfect for Mother’s Day brunch recipe: Coconut Chia Breakfast Bowls. In fact, you don’t even need to turn the oven or stove on to make it. So even if mom doesn’t love you playing around in the kitchen, she should be OK with this—and if she’s not, she’ll definitely get over her fears once she tastes what you’ve done.

Coconut Chia Breakfast Bowls

Makes 4 servings

1 can light coconut milk (the canned kind; shake well before using)

1 cup unsweetened almond milk

¼ cup maple syrup

½ cup chia seeds

½ teaspoon ground cinnamon

Toppings:

Unsweetened shredded coconut

Sliced almonds

Assorted fruit, cut into rounds or diced

The night before you plan to eat the pudding, whisk together the coconut mil, almond milk, and maple syrup. Stir in chia seeds and cinnamon. Allow to sit for 5 minutes, and mix again so seeds don’t clump as they begin to absorb liquid. Wait another 5 minutes, and mix again. Cover chia seed mixture, and refrigerate until morning. When you’re ready to eat, distribute chia among bowls. Decorate with shredded coconut, almonds, and fruit.

By: Rachel

If you’ve read The Smart Girl’s Guide to Going Vegetarian, you know that we do not promote an “all or nothing” approach to plant-based eating. In fact, one of my main goals in writing the book was to help readers figure out the plant-centric diet that works for them, anywhere from flexitarian or part-time vegetarian (someone who eats a limited amount of meat) to vegan (a person who eats no animal products whatsoever).

That’s why I was so excited a few years back when I learned of a new term that fit right into the plant-based eating spectrum: Reducetarian. The word was coined by activists Brian Kateman and Tyler Altermann, and means “a person who aspires to eat less meat.”

Recently, Kateman edited a book of essays on how the simple act of cutting back on meat can improve the health of individuals and the planet. This book, The Reducetarian Solution: How The Surprisingly Simple Act of Reducing the Amount of Meat in Your Diet Can Transform Your Health and the Planet includes essays from thought leaders like Seth Godin and Joel Fuhrman, has more than 40 recipes, and features easy-to-employ tips for reducing the amount of meat in your diet.

Decreasing the amount of meat in your diet need not be a black or white decision. And even if being vegan is right for you, it may not work for everyone. Embracing the grey area between the black and white can help us take steps in the right direction. That’s why The Reducetarian Solution belongs on your summer reading list. Check it out, and let us know what you think in the space below!

By: Rachel

Since I wrote The Smart Girl’s Guide to Going Vegetarian, I’ve had the opportunity to be in touch with all kinds of interesting people in the plant-based world. One person I’ve been so excited to chat with is Sharon Palmer, RDN, author of The Plant-Powered Diet and Plant-Powered For Life (we actually knew each other through our work a while back, and it’s been so nice to reconnect!). Sharon is an amazing resource for people of all ages who are interested in shifting toward a more plant-centric way of eating. What I especially love about Sharon’s approach is that she puts the focus on “more” and not “less”—in other words, when you’re reading one of her books, articles, or blog posts, the emphasis is on delicious food and whole-food ingredients that put plants at the center.

I wanted to interview Sharon for the SmartGirlVeg blog because I often hear from parents who are anxious about their kids going veg, since they worry about what they will feed a house full of people with different eating styles. Well, Sharon is a mom who navigates this challenge every day, and she has loads of tricks up her sleeves to make it work for everyone.

Here are the highlights of my conversation with Sharon Palmer, RDN.

SGV: How did you become a plant-powered eater?

SP: I was raised in a semi-vegetarian family. We rarely ate meat, so I was used to meals that didn’t include meat. In fact, I didn’t really like the taste of meat growing up. Later on, even when I didn’t call myself a vegetarian, I rarely ate meat and would choose other things on the menu—I was essentially a flexitarian even though this term had not yet been coined. As I learned more about nutrition, become a registered dietitian, and grew more interested in the food system and sustainability, I gradually turned to an increasingly plant-based diet. I went from pescatarian for some time to lacto ovo vegetarian. Then I tried a vegan diet as research, and I found that I really liked it! 

SGV: There are so many ways to classify one’s self as a plant-based eater. How do you categorize yourself—or do you stay away from labels?

SP: I like to use the term plant-based. I don’t really like these narrow categories people use, and some people have a negative attitude towards the word “vegan”, which I don’t understand personally! But I prefer more positive terms, such as plant-based. My diet focuses on plant foods.

SGV: Keeping it positive—love it! We always say “put the focus on what you’re adding, not subtracting.” On that note, what are the five top “must have” plant-powered foods in your kitchen?

SP: I always have a variety of whole grains on hand—always steel cut oats, farro, brown rice, quinoa and usually even more, such as teff, millet, rye, barley, and amaranth. I also always have a variety of dried beans on hand—I collect heirloom beans! They are so fun and interesting. Right now I have some Yellow Indian Woman beans, Rattlesnake beans, and flageolet beans. But I also have dal, lentils, black beans, and chickpeas, too. I always have extra-firm tofu in my fridge. I can make that into a plethora of healthy dishes all week long: stir-fries, curries, baked tofu, tofu lasagna, tofu pot pie…the list goes on. 

I always have fresh, seasonal fruit and vegetables from the farmers market. In the cooler months I have chard, squash, sweet potatoes, apples, pears, persimmons, and pomegranates in my fridge. I always have a variety of nuts and seeds in my freezer (they store better there), such as walnuts, pistachios, almonds, hemp, and chia. 

SGV: You have so many great recipes in your repertoire. What is your favorite meal to make for someone who is hesitant about plant-based diets?

SP: I like to make things that aren’t obviously plant-based, but are obviously good! One of my most popular dishes hands down is my Southwest Mango Black Bean Quinoa Salad. It’s like a meal in one: black beans, quinoa, mangos, cilantro, spices, bell pepper, corn! People don’t even realize that they’re eating a plant-based meal when they eat this as the main star of the plate.

SGV: Here at SGV HQ, we hear a lot from parents of those girls (and boys!) who want to go vegetarian. They often think that when family members have different eating styles, it means they will become a short-order cook. What is your take on this, as a mom? What are some techniques you use to please everyone without spending your life in the kitchen (which, as a busy professional, you clearly do not!). 

SP: Well, I became completely plant-based later in life, when my kids and husband had already developed their eating styles. So, I can identify with this. My philosophy is that we all should eat more plant-based, no matter what our chosen diet style is. And I feel that choosing your diet is a personal choice—I never put pressure on anyone to be vegetarian or vegan. But I do put pressure on people to eat more plant-based meals during the week. So, if your son or daughter is going plant-based, embrace eating more of these meals as you may gain positive benefits, too! 

The way that I handle this eating style dilemma in my own home is that I make a range of healthy, delicious plant-based foods and then everyone at the table can choose from it. For example, I may have soup and/or salad, a bean dish, a grain dish, and sautéed vegetables. If my family, who are very pro-plant but not 100%, wants a piece of grilled fish to go with the meal, they can do so and add it to the table. I think this is a good strategy. Another strategy is to eat more interactive meals. One of my family favorites is Pho. I make homemade broth and cook the noodles, then I have a tray of interactive ingredients to add to the dish: diced tofu or seitan, greens, cilantro, basil, limes, chili, green onions, sprouts, etc. My husband may decide to add some diced cooked chicken as another option. You can do the same thing with meals like tacos (BYO tacos with all of the fixings), burritos, and pasta night. Another thing you can do is make vegetarian versions of your favorite meals. For example, if you have a meat lasagna, swap the meat for more veggies so that the whole family enjoys one of the classic favorites. 

SGV: Some parents think that feeding their kids vegetarian foods means spending a lot of money. Myth or reality? How do you recommend people keep costs down on plant-powered diets? 

SP: Actually, a plant-based diet can be less expensive, because meat is generally the most expensive thing on the plate. That’s not to say that you can’t spend a lot of money choosing expensive plant-based things, like berries out of season or organic macadamia nuts by the bagful! But in general, you can’t provide protein at a much cheaper cost than in peanut butter and beans! And using seasonal produce—even canned and frozen—will help keep costs down. 

SGV: Can you share one of your favorite recipes with us?

SP: Sure! Here’s my Vegetable Tofu Pho:

Vegetable Tofu Pho

Makes 4 servings

Ingredients:

Broth
4 cups reduced-sodium vegetable broth
1/2 medium yellow onion, chopped
1/2 cup sliced shitake mushrooms
1 medium carrot, sliced
4 garlic cloves, minced
8 thin slices peeled fresh ginger root
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice wine vinegar
1 tablespoon agave syrup
1/4 teaspoon ground black pepper
2 cinnamon sticks
2 star anise pods
1/2 teaspoon whole coriander
6 sprigs of fresh basil
6 sprigs of fresh cilantro

Noodles
One 8-ounce package flat brown rice noodles

Toppings
One 15-ounce package extra firm tofu, pressed, cubed
2 bunch greens (i.e. Swiss chard, spinach, kale) sliced thinly
1/2 cup coarsely chopped cilantro
½ cup coarsely chopped basil
1 small lime, cut into wedges
1 small jalapeño pepper, seeded and diced
4 green onions, sliced

Directions:

1. To prepare the broth: Combine all the broth ingredients in a large pot, cover, and bring to a low boil. Reduce the heat and simmer for 30 minutes. Strain the broth, discarding the vegetables and seasonings. Return the strained broth to the pot, cover, and keep warm (broth should be bubbling right before serving time). While broth is cooking, prepare noodles and toppings.
2. To prepare the noodles: Bring a medium pot of water to a boil. Add the rice noodles, cover, and cook until just tender, about 5 minutes, or according to package directions. Drain the noodles immediately and rinse with hot water. Return the drained noodles to the pot and cover.
3. To prepare the toppings: Arrange the toppings on a large platter.
4. To serve the soup, divide the noodles among four very large soup bowls. Either garnish the noodles with desired toppings or let your guests do their own. Ladle boiling broth over the noodles and toppings, and serve immediately. Allow hot broth to wilt vegetables and cool slightly before eating it.

We had a great time talking with Sharon Palmer! Have you checked out her books yet? Or made one of her recipes? You definitely should! Let us know what you think in the space below. 

By Leah and Rachel

It’s fall, which means pretty much everywhere you look are pumpkin spice lattes (also known as PSL, and found everywhere on social media with the hashtag #PSL). Between ads on the radio, Facebook, and TV, and in the windows of coffee shops, it can be hard to avoid these seasonal beverages this time of year.

With a name like “pumpkin spice latte,” you’d think that there’s something plant-based and healthy about these drinks. But that couldn’t be farther from the truth. In fact, there is typically no pumpkin in a pumpkin spice latte (though it is worth noting that Starbucks recently revised its recipe to include a bit of pumpkin puree). What PSLs generally do have: Mysterious ingredients you’d never use in your own kitchen, and buckets of sugar.

So what’s a smart girl who wants to stay healthy but is craving that fall flavor to do? Here are a few options for getting your #PSL fix:

Just get the latte. Here’s the catch—keep it small, and make it a special treat rather than an every-day-until-gingerbread-lattes-are-introduced one. If you avoid dairy, however, know that many commercial PSLs will be off-limits to you, even if you order them with nondairy milk (Starbucks’ for instance uses skim milk in the pumpkin spice sauce). Check the ingredients list before you buy!

Try a chai. Teabags filled with chai tea—not the syrupy mixes that you’ll get when you order a chai tea latte—often use many of the same spice flavors like cinnamon and cloves that are in a pumpkin spice latte. Ask for your teabag to be brewed with steamed soy milk or any other milk of your choice, and top with cinnamon for a no-sugar-added soothing beverage.

Do it yourself. There are lots of recipes out there for homemade pumpkin spice lattes; many of which even use real pumpkin. How good does this one from Cookie and Kate look?

Take a cool spin on a fall classic. A pumpkin smoothie makes a delicious fall breakfast, especially considering the extra warm fall we’ve been having here on the east coast. It’s also a great way to get that pumpkin-spice flavor and squeeze in a real-deal serving of pumpkin (not the little bit, at best, you’ll get in a PSL). Try blending together ½ cup pureed pumpkin, ½ cup almond, soy, or coconut milk, a banana, 1-2 tablespoons of flax, chia, or hemp seeds, and a couple of dashes of pumpkin pie spice. If you’re feeling adventurous, throw in a handful of spinach, too!  

Do you jump on the pumpkin wagon when #PSL fever hits? Or have you found a better option? Share your seasonal strategies in the space below!

SmartGirlVeg intern Leah Negrin has completed her degree in nutrition from Long Island University and is working towards her M.S. in Holistic Nutrition in order to help people heal their bodies with food. Check out her blog, Hot Green Life!

By Leah Negrin and Rachel Meltzer Warren

Honey. For many the word brings up some great memories; drizzled on a bowl of oatmeal, a huge spoonful to go in tea, honey cake for the Jewish holiday of Rosh Hashana. The food is so loved it's even a term of endearment you might use to call your BFF or latest crush. 

If you’re vegan, however, honey may not have the same sweet connotation. Since vegans don’t eat any animal products, honey is—along with meat, fish, eggs, and dairy foods—among the foods typically avoided.

Many people don’t even realize that honey is a non-vegan food. But it is, of course, a food that comes from bees. Animal rights activists argue that honey-collecting is an inhumane process in which people exploit bees for their own pleasure. There’s loads out there to read about why some people feel it's important to avoid honey.

The decision of whether or not to eat honey, however, is yours—and we’re not here to convince you one way or the other. What we are here for is to help make going a little more plant-based a whole lot easier. So if you love the flavor of honey and you’ve decided to forego honey, what animal-free foods can you use to get your sweet fix? Here are a few ideas:

Maple Syrup: Made from the boiled-down sap of maple trees as the winter temperatures begin to cool, this syrup is typically thinner in consistency than honey. The rich flavor, however, will add it’s own unique spin to any recipe.

Agave Nectar: While this ingredient may not be as nutritious as people once thought it was, it’s still an animal-free alternative to honey, made from the juice of the agave plant. Available in various levels of darkness, you can find the one that seems the most like honey to you.

Sorghum Syrup: Produced from the same plant that grows the sorghum grain, this flavorful syrup has long been popular in the south. It is now available in specialty stores all over (and of course online).

Maguey Syrup: This newcomer is thicker than maple syrup, with a richer flavor. It’s made from the maguey plant, a relative of the agave, and is native to Mexico.

Coconut Nectar: All things coconut—coconut oil, coconut water, coconut aminos—are hot right now, and coconut nectar is no exception. Made from the sap that comes from coconut blossoms, this honey-alternative is available in various varieties—from the milder blonde to the richer dark amber—so you can find the one that suits your palate.

Date paste: If you like to DIY it, this is the honey-alternative for you. Simply soak dates in water overnight. Remove the pits and pulse in a blender or food processor until smooth, adding water regularly to achieve desired consistency.

If you’re celebrating the Jewish holiday of Rosh Hashana, which typically features many honey-laden foods to symbolize sweetness in the new year, any of these honey-alternatives would be perfect as a dip for honey or challah bread, or as an ingredient in a luscious dessert.

You can also check out these expert-approved vegan honey cake recipes!

Just-As-Sweet-As-Honey Cake by Nava Atlas

Vegan Honey Cake for Rosh Hashona by Mayim Biyalik

Vegan Honey Cake by Accidently Crunchy

What is your favorite honey alternative, and what do you use it for? Share in the comments section below! 

SmartGirlVeg intern Leah Negrin has completed her degree in nutrition from Long Island University and is working towards her M.S. in Holistic Nutrition in order to help people heal their bodies with food. Check out her blog, Hot Green Life!

Rachel Meltzer Warren, MS, RDN is the author of The Smart Girl's Guide to Going Vegetarian. 

By Leah Negrin

It’s finally graduation season! If your favorite teenage vegetarian is headed to college to live in the dorms and experience what it's like to live on her own for the first time, she (or he) may be anxious about finding food—especially if she doesn't have access to a kitchen, like most first-year college students. Ease her worries by gifiting her with a graduation present that will help her make the transition to plant-powered eating on campus! Here are a few ideas: 

1. A Mini-Blender

These petite appliances are just the right size for a dorm and can allow the student to make smoothies in the comfort of his or her own room. All your gift recipient needs to do is liberate a few ingredients like bananas, berries, milk (dairy/non), yogurt (dairy/non), peanut butter, and spinach from the dining hall (or keep a stash of less common ingredients like chia seeds and ground flax), and he or she has everything needed for a delicious and healthy blended snack or light meal. Check out the Magic Bullet Mini, which comes with a recipe book and mug, or the Epica Personal Blender that blends directly into a container you can take and drink on-the-go. If your graduate will have his or her own kitchen, a good one is the Ninja NJ100 Express Chop. Technically a chopper, it’s made for chopping things like garlic and onions—but it’s great for smoothies too (that’s what I often use it for!).

Giving a student the tools to make DIY smoothies has two advantages: She can stay healthy by being in control the ingredients she’s eating (no weird ingredients or unnecessary sugar), plus they’re a heck of a lot cheaper than smoothies you’ll buy on or off campus.

2. Bulk Nuts and Seeds

Some of the best snacks for those without access to a full kitchen or even a large refrigerator are nuts and seeds. I personally have cashews, walnuts, flax meal (from seeds) and pumpkin seeds all at my fingertips! These nuts and seeds will help your graduate not stress about finding a healthy vegetarian snack since nuts are so easy to just grab and go to class, plus they’ll make it easy to add a hit of plant-based protein to their day—necessary for all vegetarians, especially those who may not be eating in an especially veg-friendly cafeteria. To make it extra gift-y, find some pretty mason jars or other glass containers, fill with nuts, and label with chalkboard stickers like these.

3. Fruit-Infused Water Bottle

This applies to all college students, not just vegetarian ones—staying hydrated is key! Of course, it can be hard to drink enough water especially when it’s competing with energy drinks, sodas, coffee beverages and other sweet stuff (many college cafeterias have unlimited fountain sodas!). A fruit-infused water bottle like this one will help your graduate to spice up their water and stay away from sugary, energy-sapping beverages.

4. A Stash of Bars

A nutrition-packed bar that’s low in sugar yet a good source of protein and fiber can help any student survive a packed afternoon of classes. They’re especially useful for vegetarians and vegans who may have to settle for a low-protein dining hall meal and need something a little more satisfying to balance it out. There are so many bars on the market today, so it’s helpful to find out which one your graduate might like. Or, try some SmartGirlVeg favorites: The Nuts & Spices and Strong & Kind varieties of KIND bars are great choices; they’re mostly nuts which makes them a good source of protein and fiber with a moderate amount of sugar. We also like the simple ingredient lists on the Larabar products and are totally into these new GROW Sprouted Raw bars from Go Raw, that use watermelon seeds as their protein source and pack 12 grams per bar.

5. Gift Cards

Another great idea for your graduate would be to get a gift card for a nearby plant-based diet friendly grocery store like Trader Joe’s or Whole Foods—you can even do some research to see if there is a local college town health food store near that you can buy him or her a gift card to. Your graduate will appreciate being able to pick up foods they just don’t have at the dining hall like vegan coffee creamer and “ice cream”, and you’ll give him or her a fun excuse to get off campus and explore the new locale.

6. A Coffee Mug and a Cookbook

If your graduate will have a microwave in his or her dorm room (as many do) a great gift would be a coffee mug, maybe even one with their new school on it or their name on it, and a cookbook of meals they make just with the mug and a microwave. There are several of these books on the market; this one has a section specifically on meatless entrees!

While eating on campus for vegetarians has improved in recent years, many schools still need a lot of help when it comes to plant-powering students. Staying veg on campus can be a challenge, so your favorite college-bound vegetarian will undoubtedly appreciate a gift that will help her stick with it.

What other graduation gifts can you think of for a plant-strong soon-to-be college student?

SmartGirlVeg intern Leah Negrin has completed her degree in nutrition from Long Island University and is working towards her M.S. in Holistic Nutrition in order to help people heal their bodies with food. Check out her blog, Hot Green Life!

Hi wonderful readers!

Thank you for your patience while the SmartGirlVeg blog has been on hiatus. We have been super busy here at SmartGirlVeg HQ cooking up some new plant-powered projects that we will begin unveiling this summer. Get ready for some veghead deliciousness and excitement! 

Empowering all young people to be happy, healthy eaters has always been at the core of what I do as a registered dietitian nutritionist (RDN) and writer. And while I continue to be dedicated to helping young people navigate the world of plant-powered eating, my larger goal is to help all types of teenagers love the food that loves them back—including those with health issues whose symptoms could improve through following specialized diets. That's why I'm so excited to tell you about my new book, A Teen's Guide to Gut Health: The Low-FODMAP Way to Tame IBS, Crohn's, Colitis, And Other Digestive Disorders. It will be published by The Experiment in January 2017. 

A whopping fourteen percent of teenagers have irritable bowel syndrome (IBS)—a disorder that can lead to uncomfortable and embarrassing gastrointestinal symptoms, social isolation, and confusion regarding what to eat. Researchers in Australia have developed an eating plan known as "low FODMAPs" that has helped minimize or even eliminate symptoms for many people with this and other debilitating gut disorders. 

As I learned more about low FODMAPs in my nutrition counseling practice and saw it helping my own clients, I realized how crucial it was that someone get this life-changing plan out there to younger readers. Teens are just as likely to have IBS as adults, however, they often don't have full control over what they're eating, or even when they can go to the bathroom during the school day. My hope is that A Teen's Guide to Gut Health: The Low-FODMAPs Way to Tame Crohn's, Colitis, and Other Gut Disorders will help young people who are struggling know they are not alone, get emotional support (and maybe even a laugh) as they go through potentially awkward conversations and testing, and give them dietary tools to help gain some control over their symptoms. The book covers not just the nuts and bolts of gut health and the low FODMAPs plan, but also how to survive when you're eating in a cafeteria, on the bus to a soccer game, or staying over a friend's house. Oh, and I'm extra excited to tell you that while the low FODMAPs plan is not know for being especially vegetarian friendly, this book makes the plan do-able for vegans and vegetarians (I mean, what did you expect?!). 

If you or someone you know would benefit from A Teen's Guide to Gut Health, start spreading the word! It will be out in January 2017, but you can pre-order on Amazon, Barnes and Noble, Books-A-Million, Indiebound, and more. 

Thank you as always for your support! 

Love and veggies, 

Rachel

By: Rachel

It’s Superbowl time again, and regardless of who you’re rooting for (or if you’re like, ‘what sport is that again?’), there’s one thing we can all agree on—this calls for some good eats. Of course, so does every day that ends in “Y.” But that’s just how we work around SmartGirlVeg HQ.  

This year in preparation for the Superbowl, we’ve decided to bring back an old comfort food fave, and give it a fresh, but totally easy, spin. Remember your cozy old friend mac ‘n cheese? We’re going to dress it up like it’s going to prom.

DIY Mac ‘n Cheese Bar

Ingredients:

Boxed macaroni and cheese (you can also make your own, like the dairy or vegan versions of our Mucho Mac and Cheese, in The Smart Girl’s Guide to Going Vegetarian book; however when it comes to boxed we love Annie’s. They even have a new vegan version, which we thought was a slightly different animal, but still pretty good—and definitely wins for convenience!)

Any of the following toppings—

Shiitake bacon (recipe below)

Chopped scallions

Salsa

Hot sauce: Our favorite is Cholula

Buffalo sauce like Frank’s Red Hot

Sauteed, caramelized onions

Green peas

Sauteed ‘shrooms

Roasted cauliflower

Toasted breadcrumbs

Instructions:

Make shiitake bacon (recipe below). Make mac ‘n cheese of your choice. Place toppings in bowls. Give everyone a helping of mac ‘n cheese and dress up as you please!

Shiitake Bacon

Makes 4 “sprinkle” servings (note: mushrooms cook down A LOT)

Prep time: 5 minutes

Cook time: 40-60 minutes

Ingredients:

10 large shiitake mushrooms

1 tablespoon olive oil

1 tablespoon soy sauce

¼ teaspoon smoked Spanish paprika

½ teaspoon liquid smoke

Preheat oven to 375 degrees F. Wash mushrooms and trim and discard stems, leaving the caps. Slice caps into ½ inch wide slices. In a bowl, whisk together olive oil, soy sauce, Spanish paprika and liquid smoke. Add mushrooms, and mix until completely coated. Spread onto a baking sheet and toss every 10 minutes or so until liquid has completely evaporated and mushrooms are browned and slightly shriveled and crisped.  

Disclosure: Annie’s sent us samples of vegan macaroni and cheese to try; we were under no obligation to write about it and have received no financial compensation in exchange for this mention. We just liked it and thought you might want to know about it!

By: Rachel

We love hummus, really, we do. But after going to about 8,000 parties where the only completely plant-based food was the now ubiquitous chickpea dip, we've sadly grown somewhat tired of it. And as we started to plan our Superbowl spread for Sunday's big game (don't ask us who's playing, DO ask us what's for dinner!), we knew our guests would expect to see some hummus on the table. But we also knew we could do better. 

Enter our new smoky butternut hummus, made with roasted butternut squash to give it just a hint of sweetness that we've balanced against the sultriness of smoked Spanish paprika. Our fancied-up hummus is: 

-a little sweet

-a little savory

-super easy to make

-perfect with veggies, crackers, or as a sandwich spread

It also doesn't hurt that we've snuck a serving of squash—full of vision-protecting beta carotene and blood pressure-lowering potassium—into a food your guests will love. 

Here it is!

Smoky Butternut Hummus

Makes 12 servings

Prep time: 5 minutes

Cook time: 45 minutes

Ingredients:

1 medium butternut squash, cubed

1 tablespoon olive oil

2 cups chickpeas, drained and rinsed 

1/2 cup tahini

3 tablespoons lemon juice

2 cloves garlic

1/2 teaspoon smoked Spanish paprika

1/2 teaspoon salt (note: we used freshly hydrated chickpeas. if you're using canned, add salt gradually to taste)

1/4 cup water (reserved from chickpeas if you used canned)

Preheat oven to 400 degrees. Cut squash into 1 inch cubes, removing skin as you cut. Toss with olive oil and roast in oven, tossing every 10 minutes until browned and soft—around 30-40 minutes. While squash is roasting, place chickpeas, tahini, lemon juice, garlic, smoked Spanish paprika, salt, and water in a blender or food processor. When squash is ready, measure one cup of cooked squash and add to blender or food processor. Set aside remainder of squash to use as garnish. Process ingredients until smooth. Pour into bowl and garnish with cooked squash pieces.

If you’ve been following our 7 Days to Veg! closely, you may have noticed that quite a few days have elapsed between day 6 and day 7. What can we say: Some New Year’s resolutions are destined to fail (like ours: Blog. Every. Day. Ha!).

Here’s one promise to yourself we have all the faith in the world that you can keep, though: Following a plant-based diet.

We know you can do it because the term “plant-based diet” is basically subject to your definition. It has no specific restrictions or regulations. In our opinion, all it means is that you’re making an effort to eat more plants. Eating less meat and other animal foods (not to mentioned over processed stuff) comes as a side effect.

See? You’re doing it already!

Of course, if you’re looking to step up the plant-based eating game, it may take a little more than trying. The mission for today that will help you get there:

Go vegan for a day.

First and foremost, let’s make sure we’re all on the same page about what it means to be vegan: A person who follows a vegan diet eats no animal products whatsoever—no beef, chicken, fish, eggs, milk, yogurt, cheese, and honey. Many vegans also subscribe to a vegan lifestyle in which they also don’t wear leather or silk, or take pills that use gelatin in their processing, as those materials come from animals.

Now, we think that vegan diets can be great. But we don’t believe that you need to be vegan to make a difference in your health or the planet. Listen clearly: Every. Step. Counts.

That said, a person who is vegan—if they are focusing on whole foods and not loads of uber processed fake meats and vegan candy—is at one end of the spectrum, making loads of health-promoting and environment-supporting decisions each day (more, many would say, than someone who is a part-time vegetarian or a dairy-and-egg-eating one). And we think that even if you don’t plan on being vegan in the long run, you can learn a lot from the way they eat.

Here are a few lessons you might take home by dabbling in veganism:

1.     A vegetarian sandwich doesn’t need to have cheese on it (avocado, hummus, grilled tofu, and almond butter are all great alternatives).

2.     Herbs and spices can add loads of flavor to meals.

3.     Nutritional yeast is a great alternative to butter or grated parmesan cheese on freshly popped popcorn.

4.     Flax seeds and chia seeds make easy alternatives to eggs in baking.

5.     Nuts can turn into amazing cream sauces.

The more you learn some vegan tricks, the more plant-powered your diet will become every day!

What are your favorite vegan food techniques?

Thanks for following all seven days of our “7 Days to Veg” series! What else do you want to know about vegetarian/plant-centric eating? 

So, how did your weekend excursion to a vegetarian restaurant go? Chances are, you came home with lots of new ideas for cooking up veg-centric meals of your own. For today’s mission to make you a more plant-based eater, we’re going to put the spotlight on the true stars of the show: Vegetables.

Now, you don’t need to like vegetables to be a vegetarian, and many a vegetarian has existed on pizza and fries alone. But…would you be surprised to hear that we don't recommend that (nah, we didn’t think so)? Eating vegetables is central to being a healthy vegetarian. Learning to love them will make following a good-for-you plant-centric diet come naturally.

Here’s our tip for today. Give yourself a budget of $20, or more, if you’re feeling ambitious. Find a local farmer’s market; if no markets are open today go to your favorite supermarket. And shop. Buy some old standards that you know you’ll eat—spinach for salads, cucumbers to dip into hummus—and a few you aren’t too familiar with.

The goal is to fill up your fridge with power plants, and then spend the week using them. Don’t let a thing go to waste! Chop and dice and roast and sautee and munch away. 

In the spirit of never letting a vegetable go to waste, we learned something cool last week: A chunk of raw zucchini is imperceptible in a smoothie. Toss some zukes into your next blended drink for a veggie boost!

What’s your favorite unexpected way to use up some veg? 

Congrats! You’ve made it to Friday of The Smart Girl’s Guide To Going Vegetarian’s 7 Days To Veg! Now that it’s almost the weekend, we have a totally fun assignment for you that we hope you will be able to find time for over the next few days: Go to a restaurant.

Not just any restaurant, that is. A vegetarian restaurant (even better, a vegan one). Sure, you can order a plant-based meal off nearly any menu (even if that means cobbling together a boring salad-and-rice combo). But at veg-focused establishments, you’ll get something you’ll rarely find at a spot that serves up meat as well as veggie dishes: Inspiration.

At so many restaurants, vegetarian food can feel like an afterthought. The side dishes and aforementioned salads. The random pasta dish that just doesn't have the same oomph as the other food on the menu. Chefs who deal in nothing but vegetarian food, however, are pros with produce and pulses. Tops with tofu and tempeh. Stars with spices. Bottom line: They know how to make plant-strong meals shine.

Thanks to meals at vegetarian restaurants, we’ve learned that almonds work great in veggie burgers, well-seasoned tempeh is the perfect stand-in for bacon on a veggie “BLT,”, broccoli can be almost as tempting and dippable as French fries, and you can turn cashews into a creamy, cheesy sauce. And that’s just for starters.

If you live near SGV HQ here in New York, you might hit up Candle Café, Angelica Kitchen, Blossom, Hangawi, Dirt Candy, Peacefood Café, Taim, our new and beloved by CHLOE., or countless others. Of course, you might not be as lucky we are in regard to proximity to vegetarian restaurants—but perhaps there’s one right under your nose that you’ve never noticed. If you’re not sure, do a search on http://www.happycow.net/, which has an extensive directory of vegetarian restaurants around the world.

No veg restaurant in your neighborhood? Bummer. But, silver lining: That’s a great reason for a road trip! Good food is worth traveling for! In fact, some of our best-ever travel memories have been made seeking out plant-powered meals.

What’s the best vegetarian restaurant you’ve ever eaten at (at home or far away)? Did you learn any tricks you now use at home? 

With a savory, rich flavor, mushrooms can give meals the hearty flavor you may be craving—especially when you first give up meat.  Using some clever techniques, you can add them to your diet in a way that very much mimics the taste and texture of ground beef.

Before we get too far, let’s make one thing clear: Mushrooms are not a meat substitute. While they’re a good source of certain nutrients like riboflavin, selenium, and potassium, they’re also very low in calorie, protein, and iron—three things that meat excels at providing to the diet. No worries, though! Substituting mushrooms for ground meat is a flavor decision—plenty of other plant-based foods can add the nutrients you need (for instance, adding some garbanzo beans or toasted walnuts to your pasta with mushroom “meat” sauce can help bridge the gap).

Now, back to these fun guys (Get it? Fungi?!). Using chopped mushrooms in recipes can help you cut back on chopped meat—or eliminate it all together. One study (funded by The Mushroom Council) found that when people were presented with taco “meat” in proportions ranging from 100% beef to 20% beef and 80% mushroom, they actually preferred the fifty-fifty beef/mushroom mixture. And this was not people who were trying to eat less meat—they just liked the way it tasted.

Mushrooms ranging from the standard white buttons to portabellas to cremini to oyster have an “umami”—savory—flavor that comes from the compound glutamate. That gives meals a level of satisfaction that some find can be hard to recreate in plant-powered meals. And the bite that chopped, cooked mushrooms have can give meals some of the same texture that you may expect in foods like chili and lasagna.

To explore the power of mushrooms, check out this pretty simple mushroom meat recipe you can use in any recipe that calls for ground beef, or this more complicated (but delicious) mushroom Bolognese recipe from Serious Eats.

Have you had success experimenting with ground mushrooms in typically meat-containing recipes? What’s your favorite way to use them? 

2016, as proclaimed by the United Nations, is the International Year of Pulses. Get on board and you’ll be well on your way to a more plant-powered diet. So what, exactly are these precious pulses?

Chances are you’ve eaten them before…in fact, three days into our 7 Days To Veg and we’ve already mentioned them numerous times. Beans, lentils, peas, and chickpeas all fit the category of pulses. And they have been fundamental to plant-based eating for generations.

Nutritionally, it’s hard to beat pulses. They’re great sources of protein, not to mention fiber and other crucial vitamins and minerals like iron and folate. The combination of fiber and protein is particularly valuable because it helps you feel satisfied when you eat a meal (in other words, it can stabilize your energy level and keep you from overeating).

Yesterday when we talked about plant-powering your pantry, we mentioned keeping canned and dried beans on hand for adding to meals. Here are a few ways you can use those beans (or find them in prepared foods from the supermarket and on-the-go spots):

Hummus/bean dips: There are plenty of store-bought brands available; we especially like the single serving packs sold by Sabra (perfect for throwing in your lunch bag or an on-the-go snack). But did you know you could make your own? This is our go-to recipe, by Ina Garten.

Refried beans: Mexican food is easily made meat-free when you substitute chicken or beef for refried beans. Make your own (this Ellie Krieger recipe is great but uses chicken broth, simply substitute vegetable broth); there are also plenty of canned and boxed varieties like these ones from Pacific Foods.

Crunchy garbanzo snacks: These have become more popular in recent years and for good reason—they’re delicious, and great for you. Try our recipe, or pick up some ready-made ones from The Good Bean, Biena Snacks, or a number of other brands out there. They’re great for snacking, but a handful can also turn a protein-devoid salad or pasta dish into a well-balanced vegetarian meal.

Pureed into soups: So simple, and so delicious. White beans in particular can help thicken soups and give them a creamy flavor, without adding any off colors. Use as a cream substitute, or let the beans be the star like in this soothing white bean soup.

Hearty soups: Of course, there are also soups that let pulses shine in their whole form, making for an incredibly satisfying meal. Lentil soup, for instance, is a wintertime SGV favorite. And don’t forget about veggie chili.

Veggie burgers: You can find bean-based burgers in the freezer at most grocery stores these days; you can also whip up your own (they’ll be about a hundred times better, too). Here’s a sweet-sounding one from Minimalist Baker.

Smoothies: Beans in smoothies? Really? Don't knock it till you’ve tried it. A ¼ cup scoop of white beans in a light-colored smoothie; the same of black beans in a chocolate-infused one—you won’t notice the flavor, but it will bump up the nutrition of your drink.

Baked beans: I don’t know about you, but for a long time the only beans I even knew existed were the ones served at barbecues beside hot dogs and hamburgers. Well, you don’t have to eat grilled meat to enjoy these—and they’re a great entry point for someone who is uncertain about eating beans since they’re basically doused in a flavorful sauce (in other words, you almost forget it’s beans you’re eating). Just make sure the ones you get are vegetarian, since traditionally they’re flavored with some pretty un-veg ingredients. Serve them as a side for all to enjoy, or make them your main protein when your family is eating steak or chicken.

Socca: One of the simplest and most delicious recipes ever, or so we think, socca (also known as farinata) is basically a flatbread made primarily out of chickpea flour. You can eat it like bread dipped in sauce or olive oil, or use it as a pizza base. Trust us, it’s delish.

Sweets: Seriously! Is there anything you can’t use beans in? Blogger Chocolate-Covered Katie took the blogging world by storm with her bean-based cookie dough dip; black bean brownies are another surprise hit.

What’s your favorite way to eat beans?

How is being a smart-girl vegetarian a lot like being a Boy Scout? Each knows it’s always best to "Be Prepared"*.

*That’s the official Boy Scouts of America motto, in case you’re wondering what the heck we’re talking about.

Stocking your pantry with plant-strong foods that will help keep you satisfied is one of the keys to your success as a vegetarian, vegan, or part-time veg. Why pantry and not fridge? Well, there are loads of great vegetarian foods you can keep chilled, and we’ll get to those later. But a well-stocked pantry is the backbone of any healthy vegetarian diet (and any healthy diet, for that matter)—and without that backbone, your food goals will have a pretty hard time holding up. 

Having a wide selection of shelf-stable, plant-based foods means you’ll always have ingredients on hand to create satisfying meals—or to supplement meals your family or friends may be eating once you’ve removed the meat (in other words, on spaghetti and meatball night you won’t be left with a plate of spaghetti and spaghetti for dinner). 

Here are the key foods to keep on hand for your plant-powered pantry:

Canned beans: A great source of protein, fiber, iron, and folate. We love chickpeas, black beans, kidney beans and white cannellini beans—but any bean is a nutritious choice! Use in soups, pasta dishes, salads, and more.

Dried beans: Good for all of the same reasons as canned beans; a little harder to prepare but some believe the flavor and texture are superior.

Dried or canned lentils: Also a terrific source of folate, iron, protein, and fiber (as well as many other minerals), these tiny little pulses cook up a lot faster than other beans and are especially good in hearty soups, Indian dishes, and salads.

Nuts: While the specific nutrition profiles of different nuts vary, in general they’re all good sources of fiber, healthy fats, minerals like copper and manganese, and some protein. Try keeping bags of walnuts, cashews, almonds, and peanuts on hand—a handful on top of a salad or in a smoothie can turn them from light snacks into satisfying meals.

Seeds: With nuts getting so much attention, it’s easy to forget their petite cousins. But seeds like sesame, sunflower, hemp, and chia are teensy nutrition powerhouses! SGV author Rachel even wrote about some of the benefits in a recent issue of Women’s Health magazine. The mild flavor in hemp seeds make a no-brainer protein-packing addition to almost anything, and chia seeds can be turned into a delicious pudding.

Nut/seed butters: Great for you for the same reasons as their non-pulverized counterparts, nut and seed butters are not just for sandwiches anymore (although it’s always a good time for peanut butter and banana at our house…just saying). We love using peanut butter or almond butter in a dipping sauce for tofu and/or veggies; another favorite around here is our cashew apricot ginger breakfast cookie, starring cashew butter.

Whole grains: Surprise! Whole grains like quinoa, farro, amaranth, spelt, kamut, teff, and sorghum can give you a decent hit of protein. They're also great sources of filling fiber and minerals like metabolism boosting manganese. Look for these grains in their whole versions (think of them as you would an alternative to rice with the exception of teff, which cooks up more like a porridge; try a veggie grain bowl for dinner); you can also look for packaged foods like cereals and whole grain pastas that are made with these power-packing. And while you’re at it, look for pastas with bonus ingredients—we’ve got a major crush on this chickpea-based pasta made by Banza.

Healthy oils: It’s always wise to have good-for-you oils on hand for cooking and for dressing up salads. We always keep a stash of extra virgin olive, organic expeller-pressed canola, and sunflower seed, as well as coconut (it works especially well as a butter substitute in vegan and non-dairy baking).

Smart snacks: It’s pretty unlikely that all of your meals will be at home. Stock up on some good-for-you snacks that you can toss in your bag to supplement meals (be mindful that you may need to add some substance to restaurant orders like “Grilled Chicken Caesar-Hold The Chicken”) and keep you satisfied. Some of our favorites: KIND bars (the nuts and spice varieties that have 5 grams of sugar or fewer); 100-calorie snack packs of nuts like Emerald Nuts; Chia Warrior super snacks chia bars; Nourish Snacks (especially Honey Bee Good, the honey roasted chickpeas ones); The Good Bean chickpea snacks; Gorilly Goods snacks; Wild Friends single serving packets of almond, peanut, and sunflower butter (perfect paired with an apple or banana!).

And there you have it: Your plant-powered pantry! What are the must-haves in your kitchen closet? Don't forget to join us tomorrow for day 3 of 7 Days To Veg!

xoxo,

Rachel

Note: Post a comment below (along with your email address) OR a photo of your plant-powered pantry on our Facebook page and we'll enter you in a contest to win a copy of The Smart Girl's Guide to Going Vegetarian OR our signature KALE tee shirt. Entries must be received by 11:59 p.m. on Wednesday, January 6, 2016. 

Happy New Year! Wondering how you can plant power your diet in 2016? You're not alone—22.8 million Americans now follow a "vegetarian inclined" (though not completely meat free) diet, according to a survey from Vegetarian Times.  And while the broad strokes of going veg are pretty basic (you know, don't eat meat), the steps it takes to get you there—or to find the exact style of eating that works for you—can be a little tougher to navigate. That's where we come in. 

With so many people looking to eat a more plant-centric diet but not exactly sure how to get there, we created a 7-day starter guide with tangible, "I can do this" tips to help you inch your way to vegetarian (or mostly veg) meals and snacks that are right for you. Try a new goal out every day for one week, and by the end you'll be a little more plant-strong than you started—and ready to take on the year.  

Already plant-based? Follow along, you just might learn a few new things. 

Are you ready? Us too! Let's go.

Day 1: Celebrate Meatless Monday

You can do anything for one day, right? Great. So, make this Monday a meatless one. That's (in our interpretation) no beef, chicken, pork, turkey, fish, or seafood. 

What we love about the Meatless Monday movement is that it has no goal other than getting you to go sans meat one day a week. And while giving up meat for one day and realizing how easy and delicious it can be can put you on the road to a longer-term commitment to vegetarianism, we find that the no-pressure attitude of Meatless Monday makes it palatable (ha) to even the most uncertain critics—a parent who might not be so supportive, for instance, or a picky sibling who is afraid that hamburgers for dinner will go the way of the dinosaurs. Meatless Monday is a great experiment for you, but it can also help the people around you appreciate plant-based meals—and as a result, ease up and give you the support you need (or at least not make your life quite so difficult).

As for what to eat on Meatless Monday. Here's a meal-by-meal breakdown. 

Breakfast: Chances are, you eat a vegetarian breakfast without even thinking about it. Oatmeal, cold cereal with milk, eggs and toast, a green smoothie, peanut butter and banana on English muffin...the possibilities are pretty much endless. Here's a recipe for one of our regular go-tos, avocado toast.  

Lunch: A little bit harder than lunch for many, but still totally doable. Peanut butter and jelly, hummus sandwich with shredded carrots and lettuce, black bean or lentil soup, yogurt with fruit and granola, Greek salad with feta cheese, Here's one of our old favorites, a quinoa, black bean, and corn salad that you can toss together and easily tote to school, work, or wherever. 

Dinner: Hands down, the toughest meal for many to make meatless. Fear not: SmartGirlVeg is here. Roasted veggie tacos or fajitas, chipotle bean burritos, edamame fried rice, pasta with broccoli and white beans, mushroom pizza, Indian saag paneer, falafel with hummus, veggie burgers...we could go on and on. And we didn't even say "tofu" once (nothing against tofu...it can actually be quite delicious. But it is not, contrary to popular belief, a prerequisite for a vegetarian diet)! Here's our tip for dinner: Our creamy, dreamy pasta sauce. Toss it with whole wheat spaghetti and roasted cauliflower or zucchini, and you've got one delicious meal made. 

Snacks we'll leave to you, since it's pretty easy to think of meat-free snacks. 

And there you have it: Your Meatless Monday. 

For loads more ideas, check out the Meatless Monday website, or search the hashtag #MeatlessMonday on Instagram, or look for it on Pinterest. There's a great community of Meatless Monday-ers out there sharing ideas and inspiration. 

Join us tomorrow for day 2 of 7 Days To Veg!

xoxox, 

Rachel

By: Rachel

Holiday season is in full swing, and all us vegetarians want for Christmas (and Chanukah and Kwanzaa and New Year's and Festivus) is a guarantee that there will be something satisfying for us to eat at the many parties we're getting ready to attend. Veggies and dip are nice, and there's almost always some salad at the table...but what about an appetizer we can sink our teeth into when our friends are chowing down on mini hot dogs and shrimp cocktail? Sure, we love chips and guacamole, but there's got to be something more!

That hope for something a little more substantial to whet our appetites at holiday parties is why we love to serve (or bring along) our crispy roasted chickpeas. They are:

-Yummy

-A satisfying, meat-free, dairy-free, gluten-free appetizer

-A good source of protein (which can help stave off the munchies and help keep you from diving headfirst into the chip bowl if there are no vegetarian main course options at a party).

-Super duper easy to make.

Here's our how-to guide to making these tasty treats:

Crispy Roasted Chickpeas (aka crispy chickpea munchies)

Makes 4-6 servings

Ingredients: 

1 can chickpeas (also known as garbanzo beans), 15 ounces

1 tablespoon olive oil

Salt and other herbs/spices to taste (we love using smoked Spanish paprika, aka pimenton)

Step 1: Preheat oven to 400 degrees fahrenheit.

Step 2: Drain chickpeas in a colander and rinse well.

Step 3: Pat chickpeas dry with paper towels; the drier the better they will crisp!

Step 4: Drizzle with oil, salt, and spices (tip: go easy on the salt, especially if your chickpeas are the regular kind, aka NOT low sodium—chances are they're already plenty salty). Toss well and pour into a cast iron pan or on a baking sheet.

Step 5: Roast chickpeas for around 25-30 minutes, tossing every 5-10 minutes, until crispy. If you can hear the chickpeas popping like crazy in your oven, lower the heat by 15 degrees until it comes to a stop (note: oven strength can vary greatly; you may want to experiment with a range of 375-425 degrees F to get yours just right).

Step 6: Serve! These are best while still warm. If you are bringing to someone else's house, refrigerate until serving time and reheat in a 250 degree oven for about 10-15 minutes until they crisp back up. 

Great for a party, snack, salad topping, or...hmm, what else do you think? 

Happy holiday partying, vegheads! Let us know if you try these, and if so, how you season them. We're always looking for new ideas!

By: Rachel

If there's anyone in your life that needs a little convincing that vegetarian food is as cool as the people eating it (ahem, YOU), grab him or her, hop on a subway, plane, boat, spaceship—whatever it takes—and head straight to by CHLOE., a new vegan restaurant in New York City's West Village, stat. This dream spot for young vegetarians was the mastermind of 28-year-old smart girl Chef Chole Coscarelli, a lifelong vegetarian and vegan for more than a decade, along with restaurant group ESquared Hospitality. And in case you fear the world isn't ready for vegan food—lines are routinely out the door, and gossip sites have spotted celebs like Miley Cyrus, Anna Kendrick and more there to chow down on deliciousness like vegan mac n' cheese with shiitake bacon and nondairy kale cookies and cream ice cream (what? trust us!). 

The author of five vegan cookbooks, Chloe also happens to be the first vegan ever to win a TV food competition (Food Network's Cupcake Wars), and is busy opening more by CHLOE. locations as we speak. We were fortunate enough to score an interview with Chloe herself and just loved chatting with this bubbly personality about her journey to veg, challenges along the way, her must-have ingredients for can't-miss-it vegan cooking, and what she's doing to help bring delicious veg food to the masses (thank you thank you thank you!!!!). Here's a transcript of our conversation. 

SmartGirlVeg (SGV): Tell us your vegetarian story! How did you go veg? And did you go straight to veganism, or did you take a while to transition there? 

Chloe Coscarelli (CC): I grew up with several pets and have always been an animal lover, so once I made the connection between eating meat and animals it was easy for me to go vegetarian and, ultimately vegan.

SGV: Did your family give you a hard time about changing your diet? 

CC: I was so lucky to have a supportive family when I went vegan. When I was vegetarian I was excited to learn about the incredible things vegans were eating—it wasn’t all tofu and vegetables! But I was able to take the home cooking I grew up with and turn it into hearty vegan dishes, hence my book Chloe’s Vegan Italian Kitchen.  Why wouldn’t anyone want to eat delicious, healthful food?

SGV: How did you decide on being a vegan chef as a career path?

CC: I wanted to make vegan cuisine easy, healthy, happy and most-importantly, accessible to those interested in it and even those curious about it! Opening by CHLOE. here in New York was the best way to go about that.  It’s incredible to come into the restaurant every day and see it filled with diners enjoying the dishes that took years to perfect. We’ve been completely overwhelmed by the amazing response from our customers. Making it my life was a natural decision! 

SGV: What challenges did you have as a young vegetarian and vegan—did your parents or any other adults in your life have a hard time with your dietary choices? What about your friends or other kids at school?

CC: My family was incredibly supporting of my love for animals and wanting to become a vegetarian and then a vegan! While learning new recipes and getting creative in the kitchen I had the best critic—my “meat and potatoes” dad. He now is a huge fan of vegan cuisine and a vegetarian himself. And my mom was the one who helped me make the decision to go to culinary school. I was hesitant, but she told me I could do anything I dreamed of doing, and she was right!
 
SGV: Congratulations on your awesome new restaurant! The design and style of by CHLOE. (not to mention the food!) blows preconceived notions many people have about vegan restaurants out of the water. What are some misconceptions do you think people have about people who are vegetarian, and how do you—as a vegan and a chef—set them straight?

CC: Thank you!!! We had so much fun designing the space with the girls at Dekar. They’re such a creative team and we couldn’t be happier with the look and feel of it. I feel a common misconception is that many think vegetarianism and veganism is just tofu and vegetables… but it is so much more. One of the best-sellers on the by CHLOE. menu is the pesto meatball sandwich, made with a mushroom-based meatball. It’s surprised even the biggest carnivore so far and has such a hearty texture and flavor. With ingredients like beans, nuts, heathy grains, fresh vegetables the possibilities are endless when it comes to creating healthy, delicious food. 
 

SGV: And speaking of misconceptions...so many people don't have high expectations for vegetarian food (boo!)! What's your favorite vegan meal or food to feed someone who is doubtful about vegetarian food?  

CC: Honestly, if it’s your first time at by CHLOE. I would say to have one of the burgers—if they’re like me and a fan of avocado then definitely the guac burger. The pesto meatball is also another great option for a first-timer… and nobody can go wrong with a vegan chocolate chip cookie. They won’t even know it’s vegan! 

SGV: What about something our readers can make at home? 

CC: As for a dish for at-home, I’ll use my dad as inspiration. He’s Italian and my go-to dish is my stuffed shells from Chloe’s Vegan Italian Kitchen. I don’t think I have had a dinner party in the last two years where I haven’t made those.  You can even make the dish the day before and just heat up as guests are arriving – they’ll think you were slaving away all day!   
 
SGV: What five ingredients could you not live without?

CC: Avocado, avocado, avocado! Kale. Macha anything. I’m recently obsessed! Chocolate—I have a sweet tooth. 

SGV: Yum. Clearly we have similar taste in food. Any plans for more restaurants? Can we expect to see a by CHLOE. in any other cities any time soon, for our readers that don't live near New York (pretty please?!)?
CC: Actually, we’re going to be opening another by CHLOE. here in NYC on 22nd street near the Flatiron building so stay tuned for that! [Editor's note: Since our interview, another blog broke the news that a third by CHLOE. restaurant is also coming, in New York's Soho). 

If you're in the New York area, get yourself to by CHLOE. now. And if you're not a local, put by CHLOE. on your "must see in NYC" list along with the Empire State Building and that street corner from Friends. 

Have you been to by CHLOE. or cooked from one of her books? What would you recommend to other SmartGirlVeg readers?