Lynn Johnstone Nourished Vegan Rules www.veganrules.org Instagram @nourishedveganrules Published in Australia by Lynn Johnstone and InHouse Publishing ISBN 978-0- 6485598-0-1 Printed by InHouse Print + Design Edition 1. 2019 Styling & photography: Sabine Bannard @_housefrau www.sabinebannard.com Art Direction, graphic design & styling: Stephanie Don @st.clementcreative www.stclementcreative.com
Vegan Nourished
A T E E N AG E R S G U I D E TO A S E T O F S I M P L E R U L E S T H AT W I L L S U P P O RT YO U I N B E I N G T H E C H A N G E T H AT YO U WA N T TO S E E I N T H E WO R L D .
the nourished vegan
This book is for teenagers wanting to be vegan and for their parents so they stop worrying. Big questions answered first: Getting enough protein is easy! You don’ t have to eat kale if you don’ t want to! You can eat our pizza, sausage rolls and ice cream! Mum, you don’ t have to cook totally separate meals! Soy is fine if you don’ t have a medical reason not to consume it!
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Acknowledgments I attribute the following collection of recipes to years of following pinterest, subscriptions to food magazines, buying a lot of cookbooks, and the internet. There were many times when I believed I had come up with something original, until I used Google to find there are many similar versions. This cookbook is the culmination of subliminally absorbing ideas from thousands of bloggers, cooks and chefs. So, thank you everyone for sharing so openly! Thank you to my friends who asked me how the book was coming along. Everyone is busy with their own lives. We don’ t have much time to concentrate on anyone else, so when any interest is shown in what we might be doing, it really stands out. You all stand out. It was a good reminder that we all have the power to totally change someone’s day. To my brother Craig, thank you. (He really wanted me to say that.) Your support was a bit of a surprise when I realised it was genuine . To my mum, dad and husband – I present you with my book of side dishes. Kids wanting to change their eating habits need to work in with the family meals and you guys made me think about that a lot. To Jack. Remember you started all this by explaining to our baby about the dairy industry. To my baby. You are the most precious thing in my world and my job is to prepare you for your world. It has been truly fun to help establish lifelong habits that will assist you to be the very best you can be. I love you so much. And last, but most importantly, to anyone who is reading this book because they want to support the teenager in their life. It is a big step. Your intention will never be forgotten. I wish I could give you a huge hug. Thank you for wanting to know more.
Introduction
the nourished vegan
This is a cookbook to support teenagers wanting to go vegan, and their parents. As parents we are worried about our kids getting adequate nutrition, and our teenagers are worried about the treatment of our animals and the envIronment. This book helps both out. My teenager gave up meat (and eggs and dairy) and took up fruit. I was fairly sure that’s not how it’s done. My first reaction was to say ‘no you don’ t’, but I wanted to give her a reason why it wasn’ t a good idea ‘cause she wasn’ t going to let up (sound familiar?). So I set out to learn if it was safe, healthy or even advisable. I did what any concerned parent would do, and headed to the authority on everything – the internet, and proceeded to drown. The internet is both extremely helpful and not helpful at all – there is so much information that is often contradictory. I created a spreadsheet to try to measure what nutrients were needed, and how much. I made it to column Z and I thought ‘ this is ridiculous’. So after much more thought I decided to get professional help. By that I mean that I went back to uni. Knowledge really is power. I found out going vegan is a) supported by research and b) isn’ t that hard. It takes time and energy but official advice is that it is acceptable [1] . I was so relieved! I thought ‘I need to tell other parents this, and maybe save a relationship or two’. However, I couldn’ t wait until I finished a degree (while working full time, studying, and chopping A LOT of veg) to get this book out of my head and into the hands of the families who need it. I learned how to use a food nutrition calculator, and spent
countless hours running recipes through it. Then I found a qualified dietitian consultant to provide the technical assistance. I would never have been allowed to change my diet when I was a teenager. While I believe that parents don’ t have to give a reason for every decision, I remember feeling frustrated when I couldn’ t see a good reason for their saying ‘no’. This was one of the times I felt I needed a good reason. Teenagers are special. They have all the passion in the world but they have little control. That’s where Nourished Vegan – a teenagers guide comes in.
My teenager challenges me a lot; however, in the past year when we are discussing food, shopping at the markets, or preparing a dish we are a team. Whilst my initial intention was to show that I was prepared to listen, the best outcome has been the positive effect on our relationship. There are many, many vegan cookbooks out there, but a regular person would make only a handful of the recipes. The teenagers I know wouldn’ t make beetroot banana bread or be able to buy a $20 ingredient for use in one recipe. Teenagers, and the ones who feed them, need easy, practical, relatable recipes and knowledge of how they work with other meals of the day to provide the nutrition they need. That’s why this book is different. I wanted a book that gave me data and I wanted a book that I (or better still, my teenager) could actually make every single dish in it. This is the book I needed a year ago.
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Dear Teenager So you want to be a vegan hey? That is seriously awesome! But it’s not just simply a matter of no longer eating animal products. To be a healthy vegan, it is critical that you gain a better understanding of what nutrients your body needs. The best approach, for your friends and family to accept your vegan lifestyle, is to demonstrate that you are serious. To demonstrate you are serious about becoming a vegan is to show the people around you that you are willing to put in time and energy. By that, I mean you need to take control. This requires planning, preparation and plating up. Planning leads to eating what you have intended rather than putting you in a position where not so good choices are made. There will be a few new food items to buy for the pantry, but apart from that, we can fit in with the family shop. How are you with tofu and/or beans? I’ve found some great ways to work them into a meal, but you must be prepared to try different things. This is serious stuff. If you get it wrong, you may be looking at significant medical consequences and irreparable damage to your brain and body. I’m not kidding. Lecture over…for now. This is an opportunity for you to show you can be responsible on a really, really important issue. If you get it right, then wow! And I know, just as importantly, you will be a positive influence on those around you. So who knows where it will lead? Be cool though. Leading by example is way more powerful, and less alienating than preaching. This may be the single most important step you ever take to be in control of who you are. You guys really are changing the world. I’m so excited for you. Go for it! One mother of a vegan
Contents Relatable Recipes
IV
Where do we start?
2
Down side? Upside!
5
The rules
6
Nutrients
7
Protein 10 Calcium and B 12 11 Iron 14 Water 15 What’s the go with soy?
17
Recommended Daily Intake 19 Pantry staples
24
Breakfast 32
Take away
50
Easier at home
74
Snacks & treats
120
Putting it all together
136
Australian Dietary Guidelines
138
Glossary 139 References 140 Index  
141
Water Without wanting to be too dramatic, water is more important to life than any other nutrient. By the time you feel thirsty your body is already in a state of dehydration. Even mild dehydration can affect our concentration [1] .
Aside from making us look better on the outside, water in our body fluids allows all life processes to occur.
Contrary to popular marketing we don' t actually need 8 glasses of water each day as we also get water from our food and other drinks. How much we really need depends on our size, activity level, climate and what we are eating.
How do you know if you are getting enough? Simple. Lightly coloured or even clear urine means you are drinking enough. Goals !
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Recommended Daily Intake Why it’s important Recommended daily intake (RDI) is the average daily amount of a nutrient considered adequate to meet the needs of most healthy people; that is, to prevent deficiency of nutrients. (Australian Government National Health and Medical Research Council 2017) [13] . Estimated (Est.) RDI percentages are included in the following recipes according to the ingredients, and are based on 8761Kj/day (Scholfied equation for 15yo female 165cm, 60kg with physical activity level of sedentary). To compare, Australian Government food labels work on a 2000Cal/day (ie 8368Kj). Most teenagers need more than 8368Kj/day.
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Pantry staples GRAINS Main source of Protein and nutrients including Iron, Magnesium, omega 3, and fibre – major fibre provider – can’ t stress enough how important this is for our insides! Combined with a legume they give us a complete Protein. Quinoa rates for Iron, vitamins and minerals (white rice doesn’ t). Particularly great in salads. B rown rice. Less processed than white which is better – just soak it for an hour or more before cooking to reduce phytic
acid – an antinutrient. Make more than you need and freeze left-overs = secret to fast food. O ats. Try porridge for breakfast in the winter and overnight oats in the summer. You can have a different flavour every day of the week depending on your topping. C orn. Also a veg that is typically served as a grain. Serve up a corn and black bean salad and you have a world favourite complete Protein (p.70).
LEGUMES Main source of Protein and nutrients including Iron and Zinc. Work in around ½ to ¾ cup a day. Canned are convenient, (drain and rinse). Raw is cheaper but requires time to prepare. Small steps. B lack beans, as with all the legumes, they provide great fibre and folate. Add corn and you have a complete Protein (Mexicans so knew what they were doing.) C annellini beans. Use in salads, soups and stews – very adaptable. C hickpeas (aka garbanzo beans). Famous key ingredient for hummus, roast with veg (makes them crispy), mash into patties, perfect for curries and sandwich fillings. K idney beans. No chilli is complete without them.
L entils - green, red, brown are all great. They also provide lots of extra vitamins and minerals. S oy beans are a complete Protein - more commonly seen in the tofu or tempeh form (in the fridge section of your supermarket). Labels on soy products have by far the largest range of nutritional value per brand. The values for tofu and tempeh in this book are based on the AUSNUT data. Read your labels. •
Tofu comes in silken, soft and firm – each good for different things.
•
Tempeh (fermented tofu) - it’s nutritional value is fantastic and it’s delicious.
They both freeze well so stock up if you see a good value deal.
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Breakfast
32
Tip: garnish with strawberries or orange segments to add more Vitamin C to boost Iron absorption
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K
FA ST
Baked blueberry oats
BREA
SERVES 9
Ingredients Dry ingredients: 2 cups rolled oats 1 tsp baking powder 1 tsp ground cinnamon ½ tsp ground nutmeg ¼ tsp salt Wet ingredients: 2 Tbsp ground flaxseed (flaxmeal) + ½ cup water (we have talked about this - it’s how we do eggs!) 1 ¾ cup mylk 2 Tbsp maple syrup 1 tsp vanilla extract
Method 1.
Mix dry ingredients. Mix wet ingredients. Then mix together. Fold in blueberries.
2. Prepare a baking dish and pour in batter. 3. Combine topping ingredients and sprinkle over the top. Bake at 180°C for 30min. Serve with dollop of coconut yoghurt! Depending on the type of coconut yoghurt you choose, you can easily double the Protein and Calcium. Read your labels This is one of the recipes that negates a dessert section.
1 cup blueberries Topping: cup chopped walnuts ½ tsp ground cinnamon 1 Tbsp sugar (brown or coconut) Coconut yoghurt to serve
Notes Freezes well
Daily meal suggestion B Breakfast: Baked blueberry oats + yoghurt L Lunch: Roast veg and quinoa salad D Dinner: Mushroom lentil burger, with a side of Protein potato salad S Snacks: Banana chocolate mylkshake, and an orange Total: Kj 7902 with only 5% Sat Fat
Est. RDI per serve (excl. yoghurt) Protein Iron
Dietary fibre
Calcium
Vit C
9%
10%
9%
8%
15%
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Do it your way Topper: Add Granola crunch on top of overnight oats (p.46) is truly delicious and nutritious.
Granola basket: Add 2 cups of granola to 1 mashed banana and spoon into a prepared muffin tray. Push middle down to make a bit of a well and bake for 25min at 180ยบc. When cool, fill the hole with a dollop of coconut yoghurt and a strawberry. Or add blitzed berries and a tsp of coconut yoghurt on top.
Granola sundae:
Granola crunch served with coconut yoghurt, chopped dried apricots and 40g of fresh or frozen berries.
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Notes Personal favourite mix;
WARNING! Everyone loves this so share the love‌ and the Granola
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BRE
A
K FA
ST
Pancakes
Re m e m b e r r u le No. 3 Con tr ol.
MAKES 4
Tip: It’s easy to double the recipe for more servings.
Method
Ingredients
1.
1 cup oats 1 medium banana (does the same job as eggs). ½ cup mylk ½ tsp ground cinnamon Pinch salt Squirt of maple syrup and/or some berries to serve. Seriously sensational!
Topping suggestions Berries n Banana (and maple syrup and a dollop of coconut yoghurt…) takes Protein to 18%, Iron, Calcium and Vit C to 17%
woohoo!
•
Granola crunch
•
Peanut butter
•
Nice cream
•
Coconut yoghurt
4. Prepare a frypan and put on medium heat. Pour about 1/3 cup into the pan. 5. Flip after about 3min – you will see the edges are cooked and it should lift easily with the spatula. 6. Repeat with remaining batter – unless your pan is big enough to do all four at once.
Daily meal suggestion
Est. RDI for 2 pancakes Protein Iron
Dietary fibre
Calcium
12%
10%
11%
12%
2. Add the rest of the ingredients and process until all combined. 3. Add a little more mylk if your batter is too thick.
½ tsp baking powder
•
Add oats to a food processor and blitz until they turn into oat flour.
B Pancakes + fruit + coconut yoghurt L Soba noodle stir-fry + berry smoothie D Corn and black bean salad with warmed corn chips and a dollop of coconut yoghurt S An orange + chew bar Total: Kj 7532, with Sat Fat 7%. Vit A, Vit B2 and B3 were under 100% but we will make up for that later. 42
Overnight oats Ingredients ½ cup quick oats 2 tsp chia seeds
a pe
ž cup mylk
a&
1 tsp maple syrup
Method Mix together then add your choice of flavours (p.46) and stir through. Refrigerate overnight. In the morning open fridge, reach in and grab your prepared breaky.
ban
an
Pinch of salt
Est. RDI per serve Protein Iron
Dietary fibre
Calcium
19%
22%
16%
18%
Over 20% of your Magnesium, Phosphorus, Selenium and Zinc plus chia seeds take your Omega 3 to 100% for the day. Calcium may be more depending on how fortified your mylk is.
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n
butt t u
er
raisin & cacao
appl
e & cinnamo
blu
eb
er
n
ry
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Take away Lunch or dinner options, easy to take with you on the go!
50
U
NC H BO
X
Rainbow salad
L
SERVES 4 Ingredients: Finely slice/shred a heap of veg: 1 cup red cabbage 1 red or green capsicum 2 cups spinach 1 carrot 2 shallots Coriander / mint
Method: Finely slice all veg then mix together. Whatever you add this to will boost the nutrition.
The crunch factor With tahini sauce or satay sauce or a compliant mayo – delish. Also great with a mushroom or tofu burger patty on top.
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Tip: Great way to use up the left over veg at the end of the week.
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LU N C H
B
Baked vege balls
OX
SERVES 6
Ingredients
Method
1 cup veg (carrots, broccoli stalks etc.)
1.
1 cup bread crumbs (2 slices in the food processor) 1 cup frozen peas thawed ¼ onion 1 cup quick oats (regular oats in the food processer for 20 sec) 1 ½ tsp mixed dried herbs ½ tsp salt 1 400g can chickpeas drained 1 cup of mylk of choice
In a food processer blitz all ingredients – leave some texture.
2. Form 1 heaped Tbsp and roll it into a ball. Repeat about 26 times. Put on to a prepared baking tray. 3. Bake for 15min then turn and bake for another 10min. Option to brown in the frying pan first – makes them a little crispier.
Freezer- friendly
1 cup spinach 1 Tbsp flaxseed ¼ cup nutritional yeast
Daily meal suggestion B Baked beans on toast & banana choc mylkshake L 4 Vege balls on wrap + tomato, cucumber, coconut yoghurt
You could serve with Quinoa ½ cup quinoa/rice, tomato and cucumber, drizzle with lemon juice Wrap Spread hummus on a wrap and add diced tomato, cucumber and spinach, a couple of balls and tzatziki. Takes Protein to 33%, Iron to 26% and Calcium to 31%!
D Tempeh fried rice S Bliss balls, a piece of fruit and a proton bar Total: Kj 7891, with Sat Fat 6%.
Est. RDI per serve Protein Iron
Dietary fibre
Calcium
Vit B
Vit c
22%
26%
9%
13%
54%
23%
Tzatziki. Mix together 1 cup coconut yoghurt ½ cup grated cucumber (squeeze out as much moisture as you can) 1 garlic clove crushed. 58
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\
LU N
H B OX
Soba noodle stirfry
C
SERVES 4
Ingredients 300g firm tofu cut into cubes 1 Tbsp sriracha or a chilli sauce 50ml soy sauce 1 tsp sesame oil 150g soba noodles
Daily meal suggestion
2 cups mushrooms sliced
B Overnight oats apple version
1 med head broccoli broken up
L Soba noodles + banana + tub coconut yoghurt
2 Tbsp oil
D L entil balls, mash potato, steamed greens + tomato sauce S Banana chocolate mylkshake
200g green beans halved (bok choy and/or kale would increase Calcium) Salt and pepper
Total: Kj 7953, with Sat Fat 5%.
To garnish 1 tsp sesame seeds 4 shallots finely sliced
Method 1.
Combine sriracha, soy sauce and sesame oil together then add tofu and toss.
Est. RDI per serve Protein Iron
Dietary fibre
Calcium
Vit C
42%
26%
23%
79%
32%
2. Cook soba noodles as per packet instructions. 3. Heat 1 Tbsp oil in a large fry pan or wok. Scoop out tofu (reserve marinade) and fry until browned on most sides (10min). Transfer to a bowl. Add remaining oil plus broccoli, mushrooms and beans and stirfry for 3min or until done to your liking. 4. Return tofu to the pan with noodles and reserved marinade and heat through. 5. Garnish with shallots and sesame seeds.
Tip: Great warm and even better cold. This is the one that made me love tofu!
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\
Pasta sauce
110
Snacks & treats Small things to keep you nourished through the day
Nice-cream Chop up banana and freeze. Put a cup of banana pieces into the blender or food processer – both work – and blitz. Delicious! Melts quickly though. It is so good on pancakes with Granola crunch! Fill an ice cube tray with your Calcium fortified vegan friendly mylk and freeze. Put about 6 cubes into a (good) blender with any of the mylk-shake suggestions and you open up a whole new world of amazing nice-cream. See – it’s not about what you can’ t eat! Look at what you do eat!
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