How to feed the vegetarian teen

March 10, 2003

Veggie diet increasingly popular with adolescents

Soy products have become increasingly popular in recent years and can help ensure that vegetarian teens get enough protein in their diet.

American Institute for Cancer Research

March 7 — Teen vegetarianism is definitely a trend. Recent surveys show close to 40 percent of teens identify themselves as vegetarians. While this can be a healthy switch for some, it can also present families with the dilemma of what to prepare for dinner that will leave everyone satisfied.

The key phrase is ‘well-balanced and varied.’

TEENAGERS CITE many reasons for their vegetarian preference: health, religion, ethics, weight, fashion and environment. (As an aside, it’s interesting to note that Socrates, Leonardo da Vinci, Benjamin Franklin, Mahatma Gandhi, Albert Einstein and Clara Barton were all vegetarians, too.)

The trend is apparent even at the supermarket. Until a few years ago, vegetarian foods were only available in health food stores. Now major supermarket chains carry vegetarian entrées and soy milk.

EATING WELL WITHOUT MEAT

According to the American Institute for Cancer Research, a predominantly plant-based diet that includes a small amount of animal protein can help prevent chronic disease. But for those who prefer to eliminate animal products, all the necessary nutrients for health are available in a well-balanced and varied vegetarian diet.

The key phrase is “well-balanced and varied.” A diet with plenty of vegetables, fruits, leafy greens, whole-grain foods, nuts, seeds and legumes will meet the nutritional and protein needs of children, as well as adults.

In addition, some vegetarians will eat dairy products and eggs. Other good plant sources of protein are beans, nuts, peanut butter, tofu and soy milk.

The following protein-rich recipe produces a good-tasting, burger-like patty to keep even vegetarian teens happy at your next cookout.

Black-Bean Burgers

Canola oil cooking spray

2 bunches finely chopped scallions, both white and green parts

1 red pepper, seeded and cut in 1/2-inch pieces

2 cloves garlic, finely chopped

1 can (15-oz.) black beans, rinsed and drained

1 cup cooked brown rice

Dash hot pepper sauce, or to taste

1 tsp. cumin, or to taste

Salt and freshly ground black pepper to taste

1/2 cup whole-grain breadcrumbs

Heavily coat medium skillet with cooking spray. Heat over medium-high heat until hot. Add scallions, red pepper and garlic, reduce heat to medium-low and sauté until soft, about 5 minutes. Do not let vegetables color.

Remove from heat and mix in beans and rice. Transfer to blender or food processor and process until mixture is coarsely chopped. Be careful not to over-process.

Transfer mixture to medium bowl. Season to taste with hot pepper sauce, cumin, salt and pepper. Mix in breadcrumbs with fork until lightly blended. Form mixture into eight patties. (Patties will hold their shape better if refrigerated, covered, at least 30 minutes.)

When ready to sauté patties, lightly coat skillet with cooking oil spray and heat over medium-high heat until hot. Add patties and sauté on both sides until nicely browned - about 4 minutes per side.

Serve plain or with green leafy lettuce and tomato on whole-grain buns.

Makes 4 servings. Per serving: 236 calories, 3 g fat (<1 g saturated fat), 39 g carbohydrates, 11 g protein, 9 g dietary fiber, 368 mg sodium.