Vegan Cookbook for Teens: 100 Easy and Nutritious Plant-Based Recipes

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Vegan Cookbook for Teens: 100 Easy and Nutritious Plant-Based Recipes Page 1

by Barb Musick




  Copyright © 2021 by Rockridge Press, Emeryville, California

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  Interior and Cover Designer: Emma Hall

  Art Producer: Megan Baggott

  Editor: Andrea Leptinsky

  Production Editor: Mia Moran

  Production Manager: Riley Hoffman

  Photography © 2021 Marija Vidal. Food styling by Victoria Woollard Author photo courtesy of Angela Prodanova

  ISBN: Print 978-1-64876-028-0

  eBook 978-1-64876-029-7

  R0

  “The greatness of a nation can be judged by the way its animals are treated.”

  —MAHATMA GANDHI

  Contents

  INTRODUCTION

  CHAPTER 1: It’s Your Kitchen

  CHAPTER 2: Breakfast and Brunch

  Baked Tofu Bacon

  Apple Pie Pancakes

  Sweet Potato Pancakes

  Oven-Roasted Breakfast Potatoes

  Poblano-Sausage Hash

  Tofu Scramble Totchos

  Jalapeño and Sweet Potato Tofu Scramble

  Eggy Muffin Sandwiches

  Strawberry-Banana French Toast

  Cheater Chilaquiles

  Frozen Yogurt Breakfast Bites

  Summer Berry Fruit Salad

  Peanut Butter and Chocolate Overnight Oats

  No-Bake Cereal Bars

  Maple-Cinnamon Banana Bread

  Chocolate-Cherry Baked Oatmeal

  Lemon Chia Seed Muffins

  CHAPTER 3: Soups, Snacks, and Sides

  Baked Potato Soup

  “Grilled Cheese” Tomato Soup

  Potato and Sausage Soup

  Southwestern-Style Chickpea Stew

  Quick Quinoa Chili

  Crispy Coconut Tofu Bites

  Cheeseburger Eggrolls

  Cream Cheese Wontons

  Easy Hummus

  Nacho Cheese Dip

  Ultimate Nachos

  “Cheesy” Bacon and Green Bean Casserole

  Sweet ’n’ Spicy Corn Salad

  (Just a Hint of) Maple Roasted Cauliflower

  Creamy Twice-Baked Sweet Potatoes

  Mashed Potatoes and Gravy

  Agave-Garlic Roasted Veggies

  CHAPTER 4: Meals for One

  Buffalo Chickpea Wrap

  Jalapeño Popper Grilled “Cheese” Sandwich

  Hearty Barbecue Sandwich and Slaw

  The Paris Baguette

  No-Cheese Quesadilla

  Next-Level BLT

  Chipotle Butternut Wrap

  Green Goddess Avocado Toast

  Leveled-Up Ramen

  Epic Baked Potato

  Baked Buffalo Tofu Wingz

  Flatbread Pizza

  Avocado and Chipotle Chickpea Flatbread

  Fancy Chick’n Salad Sandwich

  Roasted Veggie Tacos

  Spicy Lentil Lettuce Wrap

  Big Barbecue Tempeh Salad

  Easy Mac ’n’ Cheesy

  Lemon-Butter Spaghetti Squash

  Roasted Beet Salad

  Super Quick Sesame Soba Noodles

  Spaghetti Aglio e Olio

  CHAPTER 5: Meals for Many

  Pizza Supreme

  Baked Ziti

  Decadent Fettuccine Alfredo

  Garlicky-Lemon Broccoli Noodles

  Spaghetti with Creamy Tomato-Basil Sauce

  Chili Mac

  “Cheesy” Lasagna

  Veggie Noodle Casserole

  Butternut Squash and Quinoa Casserole

  Loaded Cauliflower Casserole

  Chile-Garlic Tempeh Stir-Fry

  Italian Meat Loaf

  Baking Sheet Fajitas

  Cowboy Beans and Rice

  Baked Teriyaki Tofu with Asparagus

  Spicy Hawaiian-Inspired Chickpea Burgers

  Butternut Squash and Kale Orzo

  Baked Chimichangas

  Spicy Red Beans and Rice

  Southwestern Stuffed Zucchini with Avocado Crema

  Cashew Tofu

  Italian Stuffed Peppers

  Balsamic-Glazed Veggie and Kale Bowls

  Mediterranean Chickpea Bowls with Tahini Sauce

  Easy Burrito Bowls with Cauliflower Rice

  Thai-Style Peanut Chickpea Salad

  Zesty Peppers and Bowties

  Banh Mi–Inspired Veggie Dogs

  CHAPTER 6: Desserts and Drinks

  Cinnamon Twists with Cream Cheese Dip

  Chocolate and Peanut Butter Pretzel Bark

  Apples ’n’ Caramel Dip

  Strawberry Cheesecake Ice Cream Pie

  Cookies ’n’ Cream Ice Cream Cake

  Gingersnap Apple Pie Sundaes

  Chocolate Mug Cakes

  The Best Strawberry Milkshakes

  Sweet Basil Lemonade

  Hot Cocoa

  Pineapple-Strawberry Slushies

  Raspberry Iced Tea

  Blueberry Lemonade

  Maraschino Cherry Sparklers

  Avocado Smoothies

  Berry Yummy Smoothies

  MEASUREMENT CONVERSIONS

  ACKNOWLEDGMENTS

  ABOUT THE AUTHOR

  Introduction

  Hello! My name is Barb, and I’ll be your guide as you explore the world of vegan c
ooking. I’ve been vegan for over 10 years now, and I’m excited to share ideas, tips, and recipes with you. If you’re reading this book, it’s likely that you are either vegan or interested in adding more vegan foods to your plate. I went (and will always be) vegan because I love animals. Dogs, cats, cows, and elephants—I have a big soft spot in my heart for every one of them. There are other reasons people choose to go vegan or to eat more plant-based meals, too. Eating vegan reduces your carbon footprint and helps save the planet, and it can also make you healthier. Whether you want to be kinder to animals, the planet, or your own body, there’s no wrong reason to go vegan!

  I didn’t learn to cook until I was in my 20s, but I firmly believe that cooking is an important life skill for any teen to have. It’s especially important for vegan (or vegan-curious) teens, because it gives you the ability to create delicious and nutritious plant-based meals for yourself. We’ve all had to make a meal out of vegetable sides while everyone else at the table eats meat. That’s fine, but it’s not fun. Fun is being able to create tasty vegan food to nourish yourself, your friends, and your family. This book will show you that vegan cooking doesn’t have to mean eating boring sprouts and salads. It can be fun, flavorful, and easy to master!

  CHAPTER 1

  It’s Your Kitchen

  When I first became interested in cooking, I wasn’t sure where to start. Everything in the kitchen seemed a bit overwhelming. Did I need different-sized pots? How many knives should I have? Why are there so many kinds of spices? I had a lot of questions, but I was lucky I had an uncle and friends who were really great cooks, and they usually had the answers. Once I got comfortable with the basics, I had the confidence I needed to try more challenging recipes and techniques. One day I realized I knew what I was doing in the kitchen!

  If I can do it, anyone can—including you! Even if you’re new to cooking, this book will show you step-by-step how to make delicious vegan food. We’ll go over common cooking terms, essential tools, and kitchen safety. We’ll even touch on how vegans (even growing teens!) can get all the nutrients they need while still eating their favorite foods. Stick with it, and before long you’ll be the confident cook who others come to with their questions.

  First Steps

  If you are new to cooking, the kitchen can seem like an intimidating place. So many appliances and utensils! I promise it’s easier than it seems, and it only takes a little know-how to get started. Follow these steps to get yourself ready to start cooking.

  Flip through the book and choose a recipe that sounds delicious. Start in the fridge and pantry and see what ingredients you already have on hand, then make a shopping list for the rest. Try to tag along on your family’s next grocery trip and choose your own ingredients. It’s a great way to bring the cooking process full circle.

  Wear the proper attire. Wear something comfortable, cover up with an apron, and tie that long hair back.

  Set out all your vessels and utensils before starting. This keeps you organized, and it’s also a great reminder to read the entire recipe through before starting.

  Measure out and prep all your ingredients up front, according to the ingredient list. If the ingredient list calls for “1 carrot, grated,” that means you should grate the carrot before you start cooking. Other recipes instruct you to prep ingredients during inactive time, like when you are waiting for the oven to heat up.

  COOKING BASICS

  Cooking has its own terminology, and learning it will make reading recipes easier. Here are some common terms and definitions to get you started.

  Bake: To cook using dry heat, like in an oven.

  Beat: To stir the ingredients together vigorously.

  Boil: To cook ingredients in boiling water.

  Broil: To place the food directly underneath the oven’s heating elements to brown it.

  Chop: To cut into smaller pieces, usually between ½- and ¾-inch in diameter.

  Cube: To cut into a ½-inch cube. It’s more precise than chopping and usually larger than a dice.

  Dice: To cut into small cubes. Small dice usually means ⅛-inch cubes, and large dice usually means ¼-inch cubes. This cut is more precise than chopping.

  Fold: To gently add an ingredient to a mixture by using a spoon or spatula to scoop the mixture up from the bottom of the bowl and over the new ingredient.

  Mince: To cut into the smallest pieces possible—the tinier the better!

  Puree: To mash or blend an ingredient until completely smooth.

  Sauté: To cook in a small amount of oil over direct heat.

  Simmer: To cook in a hot liquid that is bubbling but not quite boiling.

  Slice: To cut large ingredients into flat pieces of a similar thickness.

  Steam: To cook food using the steam coming from boiling water, rather than in the water itself.

  Whip: To use a whisk to incorporate air into whatever you’re mixing.

  Whisk: A technique and the name of the tool used to quickly combine ingredients.

  ESSENTIAL EQUIPMENT

  Although there’s no need for a shopping spree to stock up on kitchen equipment, there are a few tools I find very useful when cooking. The following are tools called for in the recipes in this book—tools that I own and use on a regular basis.

  Baking dishes and pans

  Baking dishes are usually glass or ceramic and rectangular or oval, and they can be used for making everything from casseroles to baked pasta dishes. I call for 1-quart, 1.5-quart, and 2.5-quart baking dishes in these recipes. Baking pans are metal, usually square or rectangular, and used more for baked goods like cakes and breads. They are also good for creating bars that you want to cut into perfectly even portions, like the No-Bake Cereal Bars that call for a 9-by-9-inch baking pan. This book also calls for a loaf pan, such as in the Italian Meat Loaf, as well as muffin tins.

  Baking sheet

  Also called a cookie sheet, a baking sheet is a metal rectangle with a small lip around the edge. It’s used for baking cookies and bar-type desserts and also for roasting vegetables and baking things like tofu. Recipes calling for a small baking sheet refer to one that is roughly 10 by 15 inches, but others use the most standard-size baking sheet, which is roughly 11 by 17 inches.

  Blenders and mixers

  These are used to mix and puree foods. A stationary blender sits on your counter. A “stick” or immersion blender is one that you dip right into your pot or mixing bowl—there’s no need to pour ingredients back and forth! You also might need a hand mixer, a small appliance with two detachable beaters that allow you to whip or beat ingredients together quickly. Or you can always use a whisk!

  Colander and strainers

  A colander is the funny looking bowl with holes poked through it. It will help you drain the water from cooked pasta without burning yourself. I also recommend a fine-mesh strainer (sometimes called a sieve) for straining small things, such as seeds, from food.

  Dutch oven

  This is a really heavy pot (usually made of cast iron) with a lid that can be used both on the stovetop and in the oven. This is great for recipes like “Grilled Cheese” Tomato Soup where you make the soup on the stovetop and then finish it under the broiler.

  Food processor

  One of my favorite tools! You can use it to blend, but you can also use it to chop, dice, and grate fruits and veggies.

  Knives

  Having at least one good chopping knife is important, and having a few different types is even better. The most important are a chef’s knife for cutting and chopping, a serrated bread knife for slicing bread and tomatoes without tearing them, and a paring knife for peeling, slicing, and removing seeds from fruits and vegetables.

  Lidded jars

  These are great for recipes like Peanut Butter and Chocolate Overnight Oats, but also for when you want to make smoothies ahead of time or for on the go! You can buy mason jars with lids, or you can simply rinse and reuse pasta sauce jars (that’s what I do!).

  Measuring cups and
spoons

  Make sure you have a liquid measuring cup (this will likely be glass or plastic with a handle and spout and lines up the side), a set of dry measuring cups (likely metal or plastic), and a set of measuring spoons. You can’t measure ingredients properly without these items!

  Mixing bowls

  Having bowls in a variety of sizes is important because many recipes, especially those for baked goods, require you to mix some ingredients separately from others. It’s also good if at least a few of your mixing bowls have covers for when you need to rest or refrigerate ingredients.

  Peelers and graters

  There are different styles of peelers, and any of them will work to get the tough skin off vegetables like potatoes and squash. I also recommend a box grater for grating veggies and cheese and a type of grater called a zester for when you need very small pieces, like taking the zest from citrus. Microplane is a popular brand of zester.

  Saucepans

  These pans can be used for boiling, sautéing, and all types of cooking. They are identifiable by their high sides and one long handle. It is useful to have them in at least small and medium sizes with lids.

  Skillet with a lid

  Also called a frying pan, the skillet is a flat-bottomed pan with a handle that is mostly used for frying and browning, but can also be used for other kinds of cooking. I call for a large skillet (14 inches or larger) and a medium skillet (between 8 and 12 inches) in these recipes. A large one is great for cooking ingredients in a single layer. When in doubt, use a larger skillet, as it is easier to cook when your ingredients aren’t crowded. I also recommend having at least one nonstick skillet for making things like pancakes. With all skillets, heavier ones are better as they conduct heat more evenly.

  Spatulas

  These come in all different shapes and sizes, but the two most important kinds are rubber (or silicone) scraping spatulas and flat turning spatulas. Flat spatulas are used for flipping things in a pan (like pancakes) and for moving food from a dish to a plate. Rubber spatulas are great for mixing wet and sticky ingredients together, as they are designed to scrape the sides of bowls or pots.

  Stockpot with a lid

  The stockpot is a very important tool to have, used for boiling water, making soups and sauces, and making recipes that are too large to fit into a saucepan. Stockpots, also called pots, have two looped handles, one on each side, to make them easier to lift when full of heavy liquid.

 

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