Much to my surprise, there are now many inexpensive vegetarian convenience foods like veggie burgers and hot dogs sold at the local supermarket. Vegetarian meals no longer take all day to cook. Nor do you have to shop at specialty stores to get most of the ingredients. Tofu, available in most supermarkets, is a wonder food, both versatile and nutritious.

There was only one problem. I'm a great believer in the family dinner -- everyone sitting down to the same meal. With five people in the family, this is not always possible. My husband liked meat and everyone else had his or her own likes and dislikes.

The solution was to prepare versatile dishes like tacos, pizzas, wraps and pita bread meals. I put out a variety of taco fillers: meat, cheese, refried beans, tomato sauce and eggs. Everyone made his or her own tacos. We did the same with pita-pocket bread, wraps and sandwich nights. We discovered vegetarian Soya pepperoni, that tastes so much like the real thing, everyone wanted it on their own homemade pizza slice. When I made meat spaghetti sauce, Ria made all vegetable cheese sauce. I would make Chinese vegetables adding chopped meat or chicken to everyone else's dish. Ria would take her portion and add tofu. On hamburger nights, Ria had veggie burgers.

What is a vegetarian?
There are many types of vegetarians. Some include eggs, diary products and even fish in their diet and others do not. Some will eat diary products but not eggs. Vegans won't eat any animal by-products including all diary and egg products. If your teenager is a Vegan, talk to your doctor about vitamin supplements and buy them calcium, vitamin D and vitamin B 12 fortified food or vitamin supplements. If you maintain diversity and balance, most vegetarian diets are healthier than many meat diets.

Teenage lifestyle
Teenagers became vegetarians for many reasons -- losing weight, concern about the environment and exerting their individuality. Nutrition is a problem for many teenagers because of peer pressure to eat junk food and a busy lifestyle. It's tempting for teenagers to forgo sit-down prepared meals and eat on the run. Eating on the run usually means high calorie convenience food. The best approach is to provide healthy side dishes, snacks and four or five light meals throughout the day rather than a rigid three big meals a day.

Nutty Tofu Burger
Ingredients:
2 small scrubbed thin skinned potatoes
12 ounces extra firm tofu
1/4 cup garbanzo beans
2 shallots or small onions
1/4 cup whole wheat flour
1 tablespoon dry yeast
1 tablespoon vegetable bouillon powder
1/4 cup ground walnuts
Salt and pepper to taste
1/2 teaspoon garlic powder
1 tablespoon Soya sauce

Directions:
Grind potatoes, tofu, garbanzo beans and onions in food processor using a medium blade or setting. Mix in flour, yeast, bouillon power, walnuts, salt, pepper, garlic powder and Soya sauce. Shape mixture into balls and flatten into patties. Fry up till brown on both sides. Makes six.

Festive Vegetarian Chili
Ingredients:
1 medium red onion
1 clove garlic
Soya Sauce
1 tablespoon chili powder
3 small thin skinned potatoes
1 carrot
1 celery
1 small red bell pepper
1 can (15 ounces or two cups) drained garbanzo beans
1 can (15 ounces or two cups) drained kidney beans
1 can (14 fl. Ounces) stewed tomatoes
1 small (5.5 fl. Ounces) can tomato paste
1 teaspoon oregano
1 can (12 ounces) corn

Directions:
In a large deep frying pan or wok fry onions with garlic till golden brown. Add diced potatoes, carrots, celery and pepper. Stir in garbanzo and kidney beans and stewed tomatoes and tomato paste, Soya sauce, chili powder and oregano. While stirring, put the temperature on high till it boils. Stir in corn. Turn temperature down to simmer and cover for at least 30 minutes.

Rachael Ray 365: No Repeats (A 30-Minute Meal Cookbook)



About the author: Devorah Stone is an active Chef Mom with three children of her own. She is also descended from a long line of great women home cooks. She has published her food articles and recipes in Amateur Chef and Holiday and Seasonal Celebrations. Currently she is working on a cookbook called Who's Afraid of the Kitchen.