For Living Well in Coppell
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Table of Contents About the Authors
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Chapter 1: Real Talk- An Introduction
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Chapter 2: The Basics
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Vegetarian Diets
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Cells and Homeostasis
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Obesity and Diseases
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Chapter 3: Eating a Healthful Vegetarian Diet
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Carbohydrates
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Lipids
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Proteins
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Chapter 4: The Lifestyle
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Wellness Plan
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Breakfast
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Lunch
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Dinner
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Drinks
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DFW Metroplex Restaurant Guide
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Acknowledgments and Sources
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Glossary
48
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About the Authors Kim Tran enjoys traveling, going on adventures, and going to the football games with her friends. Her favorite organization to partner with is the American Cancer Society and her favorite event to participate in is Coppell Relay For Life. She is the president for NHS, vice-president for Community Service Club, and secretary for Red Cross at New Tech High @ Coppell. Kim is a well-rounded individual and she wants to major in neuroscience and general biology. Kim is a flexitarian on Thursday and Friday but usually her Vietnamese diet is very healthful, containing many kinds of vegetables and grains. Â Rahi Patel is a Senior at New Tech High @ Coppell. (Go Falcons!) In her free time, she likes to read, listen to music, travel, and have fun with friends and family. She has been to many places, such as Germany, India, and many parts of the United States. Currently she is the President of her school's Red Cross Club and the Secretary in her school's chapter of National Honor Society. She hopes to learn more about the world of science, and in the future, wants to become a pediatric oncologist.
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About the Authors Sameen Jiwani is a current senior at NTH@C. She is also a Youth Ambassador for the Aga Khan Foundation, which is what she enjoys spending time on over the weekend. She works for start-ups and small businesses, working on improving the social media presence of the various companies. Her hobbies include photography, painting, and writing. Sameen loves to travel, and hopes to visit every continent in the future. She is incredibly invested in being healthful, growing up with a dietitian for a mother, and choosing to live a flexitarian lifestyle, avoiding most meats.
Scott Clark enjoys playing baseball, hanging out  with friends and having bonfires. He is also employed at Dairy Queen. Scott likes to go on adventures in the outdoors and ride his bikes on trails.. He is on a strict diet for baseball to keep him in shape. He is currently a senior at NTH@C. He has volunteered at animal shelters and volunteered at many other institutes for community service hours. Scott wants to major in Health Science or Journalism. In the summer Scott visited places such as Italy, Czeck Republic, Croatia, Slovenia, and Switzerland. iv
1 Real Talk.
CONFESSION 1: the struggle is real.
The Struggle: When you’re a teen living in the small town of Coppell in Texas, it can be a struggle to be healthful. It’s even harder to be a healthful vegetarian-- particularly when you are around the Southern, meaty cooking of Texas, and going out to restaurants that cater to meat eaters with your friends. We know the struggle of going to Cane’s and being forced to eat meager fries and Texas Toast, and we want to help! That’s why we created this guide-Confessions of a Teenage Vegetarian. In this guide, you’ll find all the important information of what it means to maintain a healthful diet, as well as recipes and restaurants that are delicious and close by! So... What?: In a vegetarian diets, you need to be more mindful of what you are consuming so that you can get all of the nutrients you need. Many of the proteins we need for our cells to function properly comes from poultry, meat, and fish, but there are other ways to obtain these nutrients and still follow the diet. Sometimes, we find that it is easier to consume only carbs, or mostly carbs, all the time because many generally accepted vegetarian staples are made of either fats or carbs. In those times, it is vital to remember the many sources of protein that are not meat based-- such as tofu or beans. Of course, we cannot constantly eat tofu and beans with a side of rice and walnuts, so we have compiled a collection of recipes and restaurants with healthful vegetarian options for everyday use. Paired with proper portion size and exercise, as well as balanced emotional health, the vegetarian diet can be healthful for anyone. 5
2 The Basics
CONFESSION 2: Maybe I don’t eat as healthy as I thought I did...
Vegetarian Diets
There are many types of vegetarian diets such as lacto-vegetarian, lacto-ovo vegetarian, and an ovo-vegetarian. For the most part, these diets exclude fish, meat, and poultry. The lacto-ovo vegetarian diet includes dairy products and eggs, the lacto-vegetarian diet includes dairy products, and the ovo-vegetarian diet includes eggs. A more restricted diet makes it more challenging to get all of nutritions that you need, but with careful planning and the consumption of variety of food, a healthful and balanced diet can be maintained. The Mayo Clinic emphasizes that certain nutrients need to be given extra attention in a vegetarian diet such as: calcium, iodine, iron, omega 2-fatty acids, protein, vitamin B-12, vitamin D, and Zinc because the majority of these are present in foods that are restricted to vegetarians. The lack of these nutrients will lead to malnutrition, lack of balance in body, and deficiencies. However, the American Heart Association acknowledges that this type of diet is lower in total fat and cholesterol and vegetarians have lower risk of heart diseases, blood pressure, and obesity (Vegetarian Diets). 7
Cells and Homeostasis
Before moving into a detailed discussion about the nutrients, an in depth understanding of cells and the organic compounds is needed in order to have a clearer understanding why these nutrients are necessary. To start, our bodies are made up of millions of cells that form tissues that form organs. In order for these working organs to function properly in their system, the individual cells need to be healthy and their organelles need to be working properly. The cell is shaped and bound together by the semi-permeable phospholipid bilayer cell membrane which allows for specific substances to travel in and out of the cells. Inside the cell contains the nucleus and ribosome that carry out the genetic control and the mitochondria that is responsible for energy processing and cellular respiration. The golgi apparatus, lysosome, vacuole, peroxisome, and endoplasmic reticulum are responsible for manufacture, distribution, and breakdown of molecules. Finally the cytoskeleton along with the membrane are responsible for structural support, movement, and communication. All of these functions needs to be working properly in order for the cell to function and stay healthy. In order for them  to stay healthy, they need 8
to be in optimal conditions. Many chemical reactions in living, healthy cells involve exchanges of hydrogen ions. Because acidity can aect both the structure and chemical reactivity of cellular molecules, cells must constantly maintain an acid-base balance. Cells must constantly maintain their pH in order to function properly. In order to maintain homeostasis, cells must maintain an appropriate pH level in order to function optimally. Maintaining homeostasis, the state of balance, is challenging because the cell needs to constantly have nutrients in the appropriate proportions. This requires an appropriate level of proteins, carbohydrates, and fat (Campbell and Reece).
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Obesity and Diseases Obesity: There are many other ways obesity can develop overtime but in terms of the diet, obesity is caused overtime by an unbalanced of energy in a diet that has more caloric intake than out. There’s no magical way of curing obesity-- other than, perhaps, not eating quite as much junk. When it comes down to it, you have to be mindful of what you are putting into your body and making sure that you combine this dietary plan with the appropriate amount of exercise. The form of exercise is entirely up to you-- whether that’s a session of harcore cardio workout or a walk in the park with a dog. You also have to be getting enough sleep which helps balance the hormones, ghrelin or leptin. The lack of sleep increases your ghrelin and lowers your leptin which increases your hunger. This increase in hunger will made you prefer higher caloric food and carbohydrates; over a period of time this will lead to overeating and obesity.
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Obesity and Diseases Other Diseases: Most of the time, being a vegetarian is considered healthy because by eliminating the red meat in your diet, you are able to get rid of copious amounts of unneeded hormones, excess calories and saturated fats, especially here in the US. However, you are still at risk of major deficiencies and the diseases that come along with them. For example, iron deficiency can lead to becoming anemic-- you have too few red blood cells. In children, this can cause growth issues, but for us it can lead to both growth issues and heart problems later in life. Other common deficiencies include: vitamin B12, vitamin D, calcium, zinc and riboflavin. Each of these deficiencies end with anemia, which usually ends up the cause of growth issues energy depletion.
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3 Eating a Healthful Vegetarian Diet
CONFESSION 3: Before reading this, I did not know what an “organic compound” was.
Carbohydrates
Carbohydrates are the body’s main source of fuel as they are easily used by the body for energy. Carbs are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. They can be stored in the muscles and liver and later used for energy and are important in intestinal health and waste elimination. Unused carbs, particularly the simple sugars, that are stored often become fats. Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts. It’s important to be mindful about what types of carbs you are consuming because the simple carbs, often called “empty calories”, are a source of quick fuel, but don’t have much extra nutritional value. Complex carbs on the other hand do have nutritional value in terms of vitamins and minerals. In a vegetarian diet, it is usually pretty easy to take in the carbohydrates that you need-- so easy, in fact, that you need to be careful not eat too many carbohydrates because the extra, unused carbs are stored and become fat.
Left: the chemical makeup of three of the most common carbohydrates-fructose, glucose, and galactose.
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Lipids
When it comes to fat in any diet, it’s vital to keep in mind that we do need fat. However, we do not need q saturated fat because saturated fat, which is called such due to the fact that it is “saturated” with hydrogen atoms, hardens and thus clogs up arteries. The “good fats” come from vegetables, nuts, fish, and seeds. These fats are made up of monounsaturated fats, which have a carbon double bond, and are not saturated with hydrogen. Because they are not saturated with hydrogen, monounsaturated fats are liquid at room temperature and are often credited for decreasing the risk of heart diseases as well as cholesterol levels that are brought about by eating too many saturated fats. Polyunsaturated fats are regarded as “essential fats” because your body cannot produce them on its own, but still needs them to function. These fats are used primarily for blood clotting, muscle movement, and inflammation. On a chemical level, polyunsaturated fats are similar to monounsaturated fats in that they are not saturated with hydrogen, but rather than having only one carbon double-bond, the polyunsaturated fats have two or more. The polyunsaturated fats that take the main focus when it comes to being healthful are the omega-3 fatty acids and 14
omega-6 fatty acids, the numbers of which solely describe the distance from the carbon chain to the first double bond there is. Much like monounsaturated fats, polyunsaturated fats are said to have a link to prevent and treat heart disease, and also stroke. In a vegetarian diet, since vegetarians do not eat fish, the monounsaturated fats would have to come from olive, peanut and canola oil, avocados, and nuts. The polyunsaturated fats are little bit more limited because fish such as salmon, mackerel, and sardines are good sources, but omega-3 polyunsaturated fats can also be found in flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil. Omega-6 polyunsaturated fats includes many types of vegetable oil. Overall, including the essential fats and oils of a balanced diet for a vegetarian should not provide as much of a challenge as it would be to include the essential proteins in the diet("The truth about fats: the good, the bad, and the in-between - Harvard Health").
Above: The sequence of a lipid, or fat, when it is saturated and unsaturated with hydrogens. Saturated fats have a tendency to harden quicker, which can lead to the blockage of major arteries. Unsaturated fats are a little bit better because they do not harden quite as much or as quickly, so the arteries aren’t as blocked up. 15
Proteins
Proteins are complex combinations of smaller chemical compounds called amino acids. These are like the bricks or building blocks of a building. In the United States it appears that vegan or vegetarian diets are commonly lower in protein than standard American diets (Mangels). Though, more proteins does not necessarily mean it is better for the body. It is pretty easy for a vegetarian diet to meet the recommendations for protein because all vegetables, beans, grains, nuts, and seeds contain some sort of proteins. The three types of proteins that we need are high-protein foods, medium-protein foods, and low-protein foods. High-protein foods include red meats, poultry, fish, eggs, nuts, seeds, cheese, yogurt and beans. Medium-protein foods include grains such as rice, wheat, oats, millet and barley. Low-protein foods include fruits, vegetables and juices (Wilson). A lot of the high-protein foods are not able to be eaten by vegetarians because they usually have meat in them, except for the nuts and cheese. The medium-protein foods should be combined with other protein foods to provide a complete protein diet. Staying on a low-protein diet will not sustain the body, and should be eaten with other protein filled foods.
To the right: A visual of an amino acid protein structure as it may be found. All proteins are made up of amino acids, whose shape, fold, and sequence determine the function
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4 The Lifestyle
CONFESSION 4: I really should pick better foods-- and better restaurants.
Wellness Plan
1. To get necessary protein, eat plant-based protein sources. To replace the taste of meat, eat portobello mushroom burger, cooked tomatoes, and seaweed products. 2. You don’t need to go out of your way to find the necessary vitamins. Many common breakfast cereal contain vitamin D and B12. Soy products, grain, cheese, and nuts contain zinc. Oatmeal, lentils, beans, tofu, and spinach contain iron. 3. Read the label. Even though a typical vegetarian diet contains less calories than a meat diet, you should still be mindful of what you are consuming. Some meatless hot-dogs and burgers, while lower in calories, have a higher content of sodium and lower content of protein. 4. If you are trying to be a vegetarian, ease into the diet. A tip from Tara Gidus, a nutritionist performance coach, is that try half of your sandwich without meat for one week and then try two thirds of the meal without meat. This eventual build up can make the transition a lot easier. 18
Diet: • Continue on to see some recipes! • Make sure that you are consciously getting enough vitamins, minerals, and nutrients in your body, because the vegetarian diet is reduced in some areas!
Exercise: • As it would be in any other diet, having at least 30 minutes of physical activity his been recommended by the Department of Health and Human Services.
Social: • While some restaurants have vegetarian options, they may not be very healthful. • Here are some places around the DFW area that have healthful entrees for this certain diet. • Panera, La Madeleine, Subway, Chipotle, Qdoba, Sweet Tomatoes, Freeb!rds, Palio's Pizza Cafe, Olive Garden • The following food chains do not have vegetarian options, or are unhealthful for vegetarian diets: • Arby's, McDonalds, Chick-fil-a, Spring Creek Barbeque, Mooyah’s, Burger King, Raising Cane’s, Smashburger, Taco Bell, TGI Friday’s
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Breakfast
Within the next few pages are select lunch recipes that we found perusing various websites. Each of these meals are considered healthful, and are particularly useful when you want to try something new, but don’t want to cook up something too complicated. All of these breakfast recipes can be ready in only a few minutes-- perfect for a quick on-the-go breakfast or a Sunday morning meal!
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Strawberry & Yogurt Parfait
Ingredients: 1 cup sliced fresh strawberries 1 teaspoon sugar
Prep Time: 10 minutes Cook Time: 0 minutes
1/2 cup nonfat plain Greek yogurt 1/4 cup granola Directions: 1. Combine strawberries and sugar in a small bowl and let stand until the berries start to release juice, about 5 minutes. 2. To assemble parfait, layer yogurt and the strawberries with their juice in a 2-cup container. Top with granola.
Nutrition: 85 calories; 8 g fat (1 g sat, 3 g mono); 6 mg cholesterol; 37 g carbohydrates; Â 22 g total sugars; 17 g protein; 6 g fiber; 50 mg sodium; 577 mg potassium.
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Wheat Germ Whole-Wheat Blueberry Buttermilk Pancakes
Ingredients:
2 eggs, lightly beaten
Eggs Large White
1/4 cup canola oil
2 cups buttermilk
2 teaspoons baking soda
1/2 cup wheat germ
1/2 teaspoon salt
1 1/2 cups whole wheat pastry flour
Prep Time: 10 minutes Cook Time: 10 minutes
Directions: 1. In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. 2. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides, 
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Baby Spinach Omelet
Ingredients:
Eggs Large White
2 eggs
Prep Time: 6 minutes Cook Time: 9 minutes
1 cup torn baby spinach leaves
1 1/2 tablespoons grated Parmesan cheese
1/4 teaspoon onion powder
1/8 teaspoon ground nutmeg
Salt and pepper to taste

Directions: 1. In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
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Baby Spinach Omelet
Directions (cont.):
Prep Time: 6 minutes
2. In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip
Cook Time: 9 minutes
with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness.

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Lunch
Within the next few pages are select lunch recipes that we found perusing various websites. Each of these meals are considered healthful, and are particularly useful when you want to try something new, but don’t want to cook up something too complicated. All of these lunches can be ready in only a few minutes-- perfect for a quick lunch during a busy work day!
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Avocado, Sprout, and Cashew Spread Sandwich
Ingredients: CASHEW SPREAD:
Prep Time: 5 mins
1/3 cup cashews, toasted
1/4 teaspoon kosher salt
1 garlic clove
1 tablespoon water
1 tablespoon canola mayonnaise
SANDWICH:
2 (1-ounce) slices whole-wheat bread, toasted
1/4 cup baby radish sprouts
3 radishes, very thinly sliced
1/4 peeled ripe avocado, sliced
Cook Time: 15 mins Nutrition: Calories 356; Fat 19.8 g; Satfat 3.3 g; Monofat 11.6 g; Polyfat 3.5 g; Protein 12 g; Carbohydrate 36 g; Fiber 7 g; Cholesterol 0.0 mg; Iron 3 mg; Sodium 571 mg; Calcium 88 mg
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Avocado, Sprout, and Cashew Spread Sandwich
Ingredients (cont.):
1/4 cup arugula leaves
1 teaspoon lemon juice
1/8 teaspoon black pepper
Directions: To prepare cashew spread, pulse first 3 ingredients in a mini food processor until coarsely ground. Add 1 tablespoon water and mayonnaise; process until smooth. Reserve 2 tablespoons cashew spread for another use. To prepare sandwich, spread 1 tablespoon remaining cashew spread over each bread slice; top 1 bread slice with sprouts, radishes, avocado, arugula, juice, pepper, and remaining bread slice. Cut in half diagonally.
Prep Time: 5 mins Cook Time: 15 mins Nutrition: Calories 356; Fat 19.8 g; Satfat 3.3 g; Monofat 11.6 g; Polyfat 3.5 g; Protein 12 g; Carbohydrate 36 g; Fiber 7 g; Cholesterol 0.0 mg; Iron 3 mg; Sodium 571 mg; Calcium 88 mg
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Spinach Mushroom Pasta
Ingredients:
Prep Time: 5 mins
8 ounces whole-wheat pasta
2 tablespoons olive oil
1 garlic clove, minced
1 pound sliced mushrooms
6 ounces cream cheese
1/2 cup milk
8 cups lightly packed spinach
Kosher salt and freshly ground black pepper
1/4 cup chopped fresh chives
1/2 cup grated parmesan cheese
Cook Time: 10 mins Nutrition: Calories 537; Calories from fat 45 %; Protein 24 g; Fat 27 g; Saturated fat 13 g; Carbohydrate 57 g; Fiber 13 g; Sodium 469 mg; Cholesterol 59 mg
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Spinach Mushroom Pasta
Directions:
Prep Time: 5 mins 1. Boil 2 qts. water in a large pot and cook pasta according to package directions. Drain and transfer to a large serving bowl.
Cook Time: 10 mins
2. Heat olive oil in a large frying pan, add garlic and mushrooms, and cook until softened, about 5 minutes. Add cream cheese and milk and heat until boiling, stirring often. Add spinach and cook until wilted, about 3 minutes. Season to taste with salt and pepper, then pour over pasta. Sprinkle with chives and serve with parmesan on the side.Ingredients: 1 serrano chile, halved lengthwise 2 tablespoons olive oil, divided $
Nutrition: Calories 537; Calories from fat 45 %; Protein 24 g; Fat 27 g; Saturated fat 13 g; Carbohydrate 57 g; Fiber 13 g; Sodium 469 mg; Cholesterol 59 mg
12 ounces maitake mushrooms, coarsely chopped (about 6 cups)
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Mai Tacos
Ingredients:
3 green onions, thinly sliced
2 garlic cloves, minced
1/4 cup organic vegetable broth
1/2 teaspoon kosher salt, divided
1/8 teaspoon ground red pepper
2/3 cup canned unsalted pinto beans, rinsed and drained
1 cup fresh corn kernels
1/2 poblano chile, seeded and julienned (about 1/2 cup)
8 (6-inch) corn tortillas
1 cup thinly sliced napa (Chinese) cabbage
3 ounces queso fresco, crumbled (about 3/4 cup)
Prep Time: 15 minutes Cook Time: 15 minutes Nutrition: Calories 272; Fat 10.4 g; Saturated fat 2.2 g; Monounsaturated fat 5.6 g; Polyunsaturated fat 1.6 g; Protein 11 g; Carbohydrate 39 g; Fiber 7 g; Cholesterol 7 mg; Iron 1 mg; Sodium 540 mg; Calcium 120 mg 30
Mai Tacos
Ingredients (cont.):
8 teaspoons Mexican hot sauce (such as Valentina)
8 lime wedges
Prep Time: 15 minutes Cook Time: 15 minutes
Directions: 1. Remove and discard seeds and membranes from half of serrano. Finely chop both chile halves. 2. Heat a large, heavy skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add mushrooms; sautĂŠ 4 to 5 minutes or until mushrooms are browned, stirring occasionally. Add serrano, green onions, and garlic; sautĂŠ 30 seconds. Add broth, 1/4 teaspoon salt, and red pepper; reduce heat, and cook 3 minutes or until mushrooms are tender. Stir in beans. Remove mushroom mixture from pan; wipe pan clean with a paper towel.
Nutrition: Calories 272; Fat 10.4 g; Saturated fat 2.2 g; Monounsaturated fat 5.6 g; Polyunsaturated fat 1.6 g; Protein 11 g; Carbohydrate 39 g; Fiber 7 g; Cholesterol 7 mg; Iron 1 mg; Sodium 540 mg; Calcium 120 mg 31
Mai Tacos
Directions (cont.):
Prep Time: 15 minutes 3. Increase heat to high. Add remaining 1 tablespoon oil to pan; swirl to coat. Add corn and poblano; sautĂŠ 2 minutes or until slightly softened. Stir in remaining 1/4 teaspoon salt. 4. Heat tortillas according to package directions. 5. Place 1/3 cup mushroom mixture in each tortilla. Divide corn mixture evenly among tacos. Top each taco with 2 tablespoons cabbage, 1 1/2 tablespoons cheese, and 1 teaspoon hot sauce. Serve with lime wedges.
Cook Time: 15 minutes Nutrition: Calories 272; Fat 10.4 g; Saturated fat 2.2 g; Monounsaturated fat 5.6 g; Polyunsaturated fat 1.6 g; Protein 11 g; Carbohydrate 39 g; Fiber 7 g; Cholesterol 7 mg; Iron 1 mg; Sodium 540 mg; Calcium 120 mg 32
Dinner
Within the next few pages are select dinner recipes that we found perusing various websites. Each of these meals are considered healthful, and are particularly useful when you want to try something new, but don’t want to cook up something too complicated. All of these dinners can be ready within an hour, and are delicious for everyone!
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Rӧsti Casserole with Baked Eggs
Prep Time: 15 minutes Ingredients:
1 1/4 cups fat-free Greek-style yogurt
2 tablespoons all-purpose flour
1 1/2 cups grated peeled turnip (about 8 ounces, 2
small)
1 1/4 cups (5 ounces) shredded Gruyère cheese
1/3 cup butter, melted
1/4 cup chopped fresh chives
1 1/4 teaspoons salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated whole nutmeg
1 (30-ounce) package frozen shredded hash brown
potatoes, thawed (such as Ore-Ida)
Cooking spray
Cook Time: 40 minutes Nutrition: Calories 347; Fat 17.4 g; Saturated fat 9.3 g; Monounsaturated fat 5.7 g; Polyunsaturated fat 1.4 g; Protein 18.1 g; Carbohydrate 27.3 g; Fiber 2.1 g; Cholesterol 220 mg; Iron 1.2 mg; Sodium 605 mg; Calcium 242 mg 34
Rӧsti Casserole with Baked Eggs
Prep Time: 15 minutes Directions: 1. Preheat oven to 400°. 2. Combine yogurt and flour in a large bowl, stirring well. Add turnip, Gruyère cheese, butter, chives, 1 1/4 teaspoons salt, black pepper, nutmeg, and potatoes to yogurt mixture. 3. Spread potato mixture evenly into a 13 x 9–inch baking dish coated with cooking spray. Bake at 400° for 30 minutes or until bubbly. 4. Remove from oven. With the back of a spoon, make 8 indentations in top of potato mixture. 5. Crack 1 egg into each of 8 indentations.
Cook Time: 40 minutes Nutrition: Calories 347; Fat 17.4 g; Saturated fat 9.3 g; Monounsaturated fat 5.7 g; Polyunsaturated fat 1.4 g; Protein 18.1 g; Carbohydrate 27.3 g; Fiber 2.1 g; Cholesterol 220 mg; Iron 1.2 mg; Sodium 605 mg; Calcium 242 mg 35
Rӧsti Casserole with Baked Eggs
Prep Time: 15 minutes Directions (cont.): 6. Return dish to oven. Bake at 400° for 8 minutes or until egg
Cook Time: 40 minutes
whites are firm and yolks barely move when pan is touched. 7. Cut into 8 pieces. Garnish with additional chives and black pepper, if desired. 8. Serve immediately.
Nutrition: Calories 347; Fat 17.4 g; Saturated fat 9.3 g; Monounsaturated fat 5.7 g; Polyunsaturated fat 1.4 g; Protein 18.1 g; Carbohydrate 27.3 g; Fiber 2.1 g; Cholesterol 220 mg; Iron 1.2 mg; Sodium 605 mg; Calcium 242 mg 36
Black Bean, Corn, and Zucchini Enchiladas
Prep Time: 20 minutes
Ingredients: 1 teaspoon canola oil 2 cups diced zucchini 1 (10-ounce) package frozen whole-kernel corn 1 (15-ounce) can black beans, rinsed and drained 3 cups Enchilada Sauce, divided Cooking spray 8 (8-inch) whole wheat tortillas
Cook Time: 40 minutes Nutrition: Calories 348; Calories from fat 27 %; Fat 4.2 g; Saturated fat 1.8 g; Monofat 1.5 g; Polyunsaturated fat 1.5 g; Protein 16 g; Carbohydrate 47.2 g; Fiber 7 g; Cholesterol 20 mg; Iron 3.3 mg; Sodium 878 mg
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Black Bean, Corn, and Zucchini Enchiladas
2 cups (8 ounces) shredded reduced-fat cheddar cheese,
di-
vided
Prep Time: 20 minutes
Directions: 1. Preheat oven to 350°. 2. Heat oil in a large nonstick skillet over medium-high heat. Add 2 cups zucchini and corn; sautÊ for 5 minutes or until vegetables are tender. Remove from heat, and stir in beans. 3. Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll up. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese. Spread remaining 2 cups sauce evenly over enchiladas.
Cook Time: 40 minutes Nutrition: Calories 348; Calories from fat 27 %; Fat 4.2 g; Saturated fat 1.8 g; Monofat 1.5 g; Polyunsaturated fat 1.5 g; Protein 16 g; Carbohydrate 47.2 g; Fiber 7 g; Cholesterol 20 mg; Iron 3.3 mg; Sodium 878 mg; Calcium 260 mg 38
Fresh Thai Noodle Bowl
4. Cover with foil; bake at 350° for 30 minutes. Uncover; top with remaining 1 cup cheese. Bake, uncovered, for
Prep Time: 10 minutes
10 minutes or until cheese melts.
 Ingredients:
1 (8-ounce) package rice vermicelli noodles
1 teaspoon canola oil
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
3 1/2 cups unsalted vegetable stock (such as Kitchen-
Basics)
Cook Time: 10 minutes
2 1/2 tablespoons lower-sodium soy sauce
Nutrition: Calories 383; Fat 10.6 g; Saturated fat 1.4 g; Monounsaturated fat 4.6 g; Polyunsaturated fat 4 g; Protein 11 g; Carbohydrate 59 g; Fiber 4 g; Cholesterol 0.0 mg; Iron 2 mg; Sodium 567 mgl; Calcium 260 mg 39
Fresh Thai Noodle Bowl
1 cup matchstick-cut carrots
Prep Time: 10 minutes
1 red bell pepper, thinly sliced
Ingredients (cont.):
1 small English cucumber, halved lengthwise and thinly
sliced
5 tablespoons chopped fresh mixed herbs (such as basil,
mint, and cilantro)
6 tablespoons chopped unsalted, dry-roasted peanuts
2 teaspoons chili oil
Directions: 1. Cook noodles according to package directions; drain.
Cook Time: 10 minutes Nutrition: Calories 383; Fat 10.6 g; Saturated fat 1.4 g; Monounsaturated fat 4.6 g; Polyunsaturated fat 4 g; Protein 11 g; Carbohydrate 59 g; Fiber 4 g; Cholesterol 0.0 mg; Iron 2 mg; Sodium 567 mgl; Calcium 260 mg 40
Fresh Thai Noodle Bowl
2. Heat a medium saucepan over medium heat. Add oil to pan; swirl to coat. Add ginger and garlic; cook 1 minute,
Prep Time: 10 minutes
stirring constantly. 3. Add stock and soy sauce; bring to a boil. Simmer 10
Cook Time: 10 minutes
minutes. 4. Place carrots, bell pepper, and cucumber in a bowl; toss to combine. Divide noodles evenly among 4 serving bowls; top each serving with one-fourth of vegetable mixture. Pour about 3/4 cup warm stock mixture into each bowl. Sprinkle evenly with herbs and peanuts; drizzle chili oil over top.

Nutrition: Calories 383; Fat 10.6 g; Saturated fat 1.4 g; Monounsaturated fat 4.6 g; Polyunsaturated fat 4 g; Protein 11 g; Carbohydrate 59 g; Fiber 4 g; Cholesterol 0.0 mg; Iron 2 mg; Sodium 567 mgl; Calcium 260 mg 41
Drinks
Within the next few pages are select drink recipes that we found perusing various websites. Each of these drinks are considered healthful, and are particularly useful when you are thirsty but don’t want to have water and need an alternative to soda. All of these drinks only take a few minutes to make, so they’re easy to enjoy at a moment’s notice!
Tip: If you’re going to a smoothie shop, you can ask them to specially make the drink to exclude excess sugar. Tip: When you make a smoothie, replace sugar with berries for the same (if not better) sweet flavor!
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PEAR–CELERY LEMONADE
Prep Time: 10 min Ingredients:
2 pears, peeled and cored
2 to 3 large, juicy lemons, peel and pith removed
3 stalks celery
1 tablespoon chia seeds, optional
Cook Time: 0 min
Directions: 1. Juice, in this order, the pears, lemons and celery, following your juicer's specific settings for each. 2. Stir in the chia seeds if using and let soak for 5 minutes. 3. Serve the juice immediately over ice, if desired. 43
FROZEN FRUIT SMOOTHIES
Ingredients:
Prep Time: 5 min
1 banana, peeled and sliced
2 cups frozen strawberries, raspberries, or cherries
1 cup milk
1/2 plain yoghurt
1/2 cup freshly squeezed orange juice
2-3 tbsp of honey, or to taste
Cook Time: 0 min Nutrition: 366 calories; 7g total fat; 4g saturated fat; 8g protein, 75g total carbohydrates; 58 g sugar
Directions: 1. Put all ingredients in a blender and process until smooth. Pour into glass and serve. Note: For non-dairy smoothies, substitute 1 cup rice milk for the milk and yoghurt. Or, use soy yoghurt or milk instead of dairy. 44
SUPER GREEN JUICE
Ingredients:
Prep Time: 10 min 1 to 2 large, juicy lemons, peel and pith removed 1 medium Granny Smith apple, peeled and cored
Cook Time: 0 min
2 romaine lettuce leaves 1/2 large cucumber, washed 1 cup loosely-packed hearty greens, such as spinach or kale 1 tablespoon chia seeds, optional Directions: Juice, in this order, the lemons, apples, lettuce, cucumber and greens, following your juicer's specific settings for each. Stir in the chia seeds if using and let soak for 5 minutes. Serve the juice immediately over ice, if desired. 45
DFW Metroplex Restaurant Guide The following have vegetarian options that will help you fulfill your daily nutrient needs. They have options, which, when used correctly, can be healthful.
1. Panera Bread
8. Freebirds
2. La Madeline
9. Palio’s
3. Subway
10. Olive Garden
4. Chipotle
11. Cosmic Café
5. Which Wich
12. D’Vegan
6. Qdoba
13. Fadi’s Mediteranean Grill
7. Sweet Tomatoes
14. Turkish Cafe
46
Acknowledgements & Sources This book would not have been made pos-
Wilson, L. (2014, November 1). THE IM-
sible without the guidance of our AP Bio
PORTANCE OF PROTEIN. Retrieved Octo-
facilitator, the great help of the internet,
ber 2, 2015.
and the inspiration that stemmed from the true struggle of the many vegetarians who have non-vegetarian friends in this small suburb of Texas where meat seems to be in every corner. Don’t forget to visit us online at teenagevegetarian.wix.com/lwic! Sources: The truth about fats: The good, the bad, and the in-between - Harvard Health. (2015, February 3). Retrieved October 2, 2015. Vegetarian Diets. (n.d.). Retrieved October 2, 2015. Nutrition and healthy eating. (2012, July 11). Retrieved October 2, 2015. Mangels, R. (n.d.). Protein in the Vegan Diet. Retrieved October 2, 2015.
The Complexities of Carbs. (2005). Retrieved October 14, 2015. Anemia of B12 Deficiency (Pernicious Anemia). (n.d.). Retrieved October 19, 2015. Iron deficiency anemia. (n.d.). Retrieved October 19, 2015. Being a Vegetarian. (n.d.). Retrieved October 19, 2015. Laskowski, E. (2014, January 3). How much should the average adult exercise every day? Retrieved October 19, 2015. What Causes Overweight and Obesity? (2012, July 13). Retrieved October 19, 2015. Hobson, K. (2009, August 4). Vegetarian? 6 Tips for a Healthy Vegetarian Diet. Retrieved October 19, 2015.
47
Glossary An explanation for a few words that are found around the book. Carbohydrates: Sugars, fibers, and
Homeostasis: The state of staying the
starches that are usually found in grains,
same. In the cell, homeostasis is the cell’s
dairy, and vegetables. The three main
state of balance.
monomers (monosaccharides) are glucose, fructose, and galactose.
Lipids: Organic compounds that are made
Cell: Basic building blocks of life-- they
ergy and can usually be found in most oils.
make up every living organism. Each cell
They are hydrophobic.
contains numerous organelle and can be
up of fatty acids. In the body, they store en-
eukaryotic or prokaryotic.
Monounsaturated Fats: Fat molecules
Cholesterol: A lipid that is found in the
These usually are turned to solid at room
body tissues. Where there is a buildup of
temperature.
cholesterol, veins and arteries can be blocked, thereby making it challenging for the blood to flow efficiently. Healthful: Anything that can be “good” for your health. It is a general term, that doesn’t necessarily conform to the guide-
that contain one unsaturated carbon bond.
Obesity: Being overweight with a BMI of 30 or above. It is also classified as a disease. Proteins: Organic compounds that are made of fatty acids, usually responsible for
lines laid out by the FDA.
the energy in the cell. Enzymes are a type
Healthy: Conforms to specific guidelines
of products that enter the body.
of protein that is crucial to the breakdown
laid out by the FDA to be good for you.
48
Carbohydrates
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Index
Find Term
Cell
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Cholesterol
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Healthful
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Healthy
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Homeostasis
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Lipids
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Monounsaturated Fats
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Obesity
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Organic Compound
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Polyunsaturated Fats
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Proteins
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Vitamins
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