Okay, So Now You're a Vegetarian: Advice and 100 Recipes from One Teen to Another

Overview

So You're Now A Vegetarian  
What exactly are you supposed to eat?

If you're anything like sixteen-year-old author Lauren Butts, you don't want to wade through your parents' cookbooks or resort to eating boring plates of steamed veggies. You probably just crave vegetarian versions of the foods you already love: burgers, wraps, tacos, lasagna, and stir-fries. So that's what Lauren gives you in OK, So Now You're a Vegetarian. Not only ...

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Okay, So Now You're a Vegetarian: Advice and 100 Recipes from One Teen to Another

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Overview

So You're Now A Vegetarian  
What exactly are you supposed to eat?

If you're anything like sixteen-year-old author Lauren Butts, you don't want to wade through your parents' cookbooks or resort to eating boring plates of steamed veggies. You probably just crave vegetarian versions of the foods you already love: burgers, wraps, tacos, lasagna, and stir-fries. So that's what Lauren gives you in OK, So Now You're a Vegetarian. Not only does she provide 100 mouth-watering recipes for everything from a Breakfast Burrito and Thai Tofu-Veggie Wrap to the Fake-Steak Burger and Death-by-Chocolate Brownies, she also deciphers vegetarian jargon and gives nutritional advice on maintaining a healthy diet. You'll even find helpful cooking tips, in case you slept your way through Home Ec. In OK, So Now You're a Vegetarian Lauren has written, expressly for teenagers, the unique, invaluable, and fun-to-use cookbook that both you, and your parents, have been waiting for.

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Editorial Reviews

From Barnes & Noble
Review of OK, So Now You're a Vegetarian

Like 16-year-old Lauren Butts, author of OK, So Now You're a Vegetarian: Advice & 100 Recipes from One Teenage Vegetarian to Another, I too became a vegetarian as a teenager. An early believer in animal rights, I first stopped eating red meat at age 14 and gave up poultry two years later. And, also like Lauren, I didn't quite realize what I was getting myself into (or just how much I would miss bacon!). Suddenly faced with far fewer sources of protein, I struggled with what to eat when Mom served meat loaf for dinner, and the preparation of protein substitutes like bulgur and tofu puzzled me.

I have always suspected that I was not alone with these difficulties; now Lauren's book confirms my suspicions. Full of important, useful, and straightforward advice, OK, So Now You're a Vegetarian begins with a preface by registered dietician Donna Shields. She reviews the tenets of basic nutrition, including the vegetarian food pyramid, how to estimate daily calorie needs, and what nutrients (like protein and iron) new vegetarians are in danger of inadvertently skipping. Then, Lauren takes over with a useful guide to the different types of vegetarianism. An invaluable glossary deciphers various protein substitutes and, for the beginning cook, she also includes a lesson from her Home Ec class on basic cooking techniques.

Most of the recipes themselves are tried-and-true teen favorites (lasagne, tacos, Sloppy Joes) adapted for a vegetarian diet. Flavorful and nutritious, the recipes are easy to make with easy-to-find ingredients. Many of the recipes make creative and tasty use of those strange protein substitutes, and Lauren skillfully walks the reader through their preparation. A nutritional analysis accompanies each recipe.

While the subtitle primarily aims this book at teens and young adults, OK, So Now You're a Vegetarian is an excellent starter volume for any new vegetarian convert, no matter how old or how strict. I would have loved a cookbook like this when I first gave up meat.

Stephanie Bowe

From the Publisher
“The first vegetarian cookbook by a teen for teens.” —Time magazine
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Product Details

  • ISBN-13: 9780767905275
  • Publisher: Crown Publishing Group
  • Publication date: 8/28/2000
  • Pages: 256
  • Sales rank: 710,988
  • Product dimensions: 6.13 (w) x 9.12 (h) x 0.63 (d)

Meet the Author

High school student Lauren Butts maintains a 4.0 grade-point average while enjoying cooking, swing dancing, and playing soccer. She lives in Medford, Oregon.

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Recipe

Recipes from OK, So Now You're a Vegetarian

Mock Caesar Salad

Chances are you won't miss the fishy-tasting anchovies or egg yolk that would normally be in Caesar Salad when you taste this recipe! Eat the salad as a meal, or serve with fresh bread and hot pasta. Try making the dressing ahead of time and store it in the fridge so it will be ready on a moment's notice.

1/2 teaspoon minced garlic
2 teaspoons mayonnaise
Pinch of freshly ground black pepper
1/4 cup olive oil or vegetable oil
3 tablespoons red wine vinegar
1 14-ounce bag prepared Romaine lettuce
4 tablespoons grated Parmesan cheese

1. In a food processor, combine the garlic, mayonnaise, pepper, oil, and vinegar. Process for 10 seconds or until the garlic is finely chopped.

2. In a large salad bowl, toss the dressing with the lettuce and Parmesan. Serve immediately.

Serves 4.
For semi-vegetarians, vegetarians, and ovo-lacto vegetarians.
Per serving: 181.9 cal.; 4.2g prot.; 17.5g fat; 3.3g carb.; 6mg chol.; 138mg sod.; 1.2mg iron; 123mg calc.; 0 vit B12; 0.4mg zinc.

Cheesy Lasagne

This creamy, 3-cheese lasagne is sure to become one of your favorite recipes. With the low-fat cheeses available, it doesn't have to be full of fat. Serve it with a light salad and a glass of milk.

If you have precooked lasagne noodles available at the grocery store, use them to save you a step. Otherwise, cook the dry noodles according to the package directions.

2 tablespoons olive oil
1/2 onion, finely chopped
1 teaspoon minced garlic
6 large tomatoes, chopped
1 teaspoon dried oregano
2 tablespoons chopped fresh basil, or 2 teaspoons dried
1/4 teaspoon freshly ground pepper
6 lasagne noodles, cooked
1 zucchini, diced
8-9 mushrooms, diced
3 cups well-washed fresh spinach leaves
2 cups low-fat ricotta cheese
2 cups grated low-fat mozzarella cheese
3/4 cup freshly grated Parmesan cheese

1. Preheat the oven to 350 degrees. In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Add the onion and garlic and sauté for 5 minutes, stirring frequently.

2. Puree the tomatoes in a food processor. Add the tomatoes to the skillet with the onion. Add the oregano, basil, and pepper and simmer for 15 minutes.

3. Coat a 13 x 9-inch glass baking pan with the remaining tablespoon of olive oil. Spoon out enough tomato sauce to cover the bottom of the pan. Put a layer of 3 lasagna noodles over the sauce, then layer with half the zucchini, mushrooms, and spinach, and half the cheeses. Repeat, then cover with the remaining tomato sauce. Bake until heated through, about 40 minutes. Serve immediately.

Serves 4-6.
For semi-vegetarians, vegetarians, ovo-lacto vegetarians, and lacto-vegetarians.
Per serving: 620.6 cal.; 32g prot.; 19g fat; 81.1g carb.; 43mg chol.; 448mg sod.; 5.5mg iron; 555mg calc.; 1mcg vitB12; 3.5mg zinc.

Fruit Pizza

Fruit pizza looks like a beautiful French tart, but it's surprisingly simple to make! My boyfriend hates chocolate, so I made this recipe for his sixteenth birthday instead of a cake. He loved it, and I was thrilled that it was so easy.

Vary the types of fruit according to your taste, but try to use several different shapes and colors to make it attractive.

1 roll of ready-made sugar cookie dough
1 (8-ounce) package of cream cheese, softened
1/2 cup confectioners' sugar
1 1/2 teaspoons vanilla extract
3-4 nectarines or small, peeled peaches, cut into thin wedges
10-12 thin pineapple wedges
2 kiwis, thinly sliced
3/4 cup fresh raspberries or sliced strawberries
1/2 cup red grapes
1 cup apricot preserves

1. Preheat oven to 350 degrees. Remove the cookie dough from the wrapping and place it on a 12-inch circular metal pizza pan. Spread the dough evenly over the surface of the pan with your hands, forming a crust. Bake it in the preheated oven until lightly browned, 9 to 12 minutes. Allow it to cool completely.

2. In a small bowl, with a spoon, combine the cream cheese, confectioners' sugar, and vanilla to form a frosting. Chill the mixture in the refrigerator for 10 minutes.

3. When the crust has cooled and the frosting has chilled, spread the frosting evenly over the crust, leaving a 1/2-inch border around the edge. Arrange the nectarine or peach wedges closely together around the edge of the pizza, with the tips of the fruit facing the center of the pizza. Place the pineapple wedges on top of the nectarine or peach wedges.

4. Next, layer the kiwi slices slightly overlapping in a ring on the inside of the nectarine border. Fill the empty center of the pizza with the raspberries or strawberries. Make a border of grapes on the very outside of the pizza, around the nectarines.

5. Heat the apricot preserves in the microwave on 100% (HIGH) power until melted, about 1 minute. With a pastry brush, brush the fruit lightly with the liquid jam, avoiding the clumps of solid apricot. Serve immediately.

Serves 6-8.
For semi-vegetarians, vegetarians, ovo-lacto vegetarians, and lacto-vegetarians.
Per serving:612.1 cal.; 6.4g prot.; 20.8g fat; 106g carb.; 31mg chol.; 256mg sod.; 2.5mg iron; 82mg calc.; 0 vit B12; 0.7mg zinc.

Recipes from OK, So Now You're a Vegetarian by Lauren Butts. Copyright © 2000 by Lauren Butts.

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Sort by: Showing all of 5 Customer Reviews
  • Anonymous

    Posted March 6, 2001

    Vegetarian Doesn't Always Mean Healthy

    Because I really don't like to eat meat, I thought this cookbook would be great for me. It was suppose to have foods that all teenagers like, but with a vegetarian twist. Though the recipes did look great, I was disappointed when I saw the 'nutrition per seving' information. I expected that vegetarian eating would help me stay healthy and fit, but one recipe had 55 grams of fat per serving!! If you're looking for a way to add some healthy vegetarian recipes to your diet, pick another book--this one will not meet your needs.

    3 out of 5 people found this review helpful.

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  • Anonymous

    Posted June 27, 2001

    Great for Some People

    I just started being a vegetarian a little while ago. I have continuous trouble finding foods with the right nutritional value. I think this cook-book is very helpful because it provides a lot of nutrients that other things don't. As someone who is still growing I still need the valuable nutrition meats provide. The foods in this book give a good alternative. I think that even though there are some foods that have more calories than others, if you balance it right it is very useful to some people.

    1 out of 2 people found this review helpful.

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    Posted March 29, 2012

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    Posted January 1, 2011

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    Posted January 1, 2011

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