Veggie Blog

Becoming vegetarian as a teenager can be exciting, but it also raises questions that adult-oriented cookbooks rarely address. In A Teen’s Guide to Going Vegetarian, Judy Krizmanic speaks directly to young readers who are changing how they eat, whether for animals, the environment, their health, or simply because they want to try something different. First published in 1994, this is a period piece in some respects, but its focus on real teenage life remains its main attraction.

What does the book cover?

The publisher’s description places three subjects at its centre: nutritional requirements, conversations with parents and friends, and easy introductory recipes. That is a useful combination. Choosing not to eat meat can affect family meals, school lunches, social events, and the food available when you are away from home. This book aims to make that transition feel less overwhelming rather than treating vegetarianism as a set of rules.

The book’s bibliographic records identify Krizmanic as the author and confirm a 1994 edition from Puffin Books. Because food products and nutritional guidance have changed since then, readers should use the book for its perspective and practical encouragement while checking current advice about nutrients.

What should a vegetarian teenager eat?

Teenagers need enough food to support growth and daily activity. Lentils, beans, tofu, nuts, seeds, dairy or fortified alternatives, whole grains, and varied vegetables can all have a place in a satisfying vegetarian diet. It is worth thinking about meals, not just subtracting meat from the plate. Beans on toast, a tofu-and-vegetable stir-fry, or a hearty lentil soup are more useful starting points than relying on snack foods.

Iron deserves special attention, particularly for teenagers who menstruate. The NIH iron fact sheet explains that iron from plant foods is less readily absorbed than iron from animal sources. Pairing beans or lentils with foods containing vitamin C, such as peppers or citrus fruit, can help. Those avoiding all animal products also need a reliable source of vitamin B12; see the NIH vitamin B12 fact sheet.

Who is this older guide best for?

It suits readers who want a reassuring, teenager-focused discussion and who may enjoy exploring a classic vegetarian title. It is not a substitute for current nutrition advice or individual medical assessment. A qualified dietitian can help a teen and their family plan meals if there are nutritional concerns, restrictive eating habits, allergies, or growth issues.

Related on Veggie-Blog: Vitamin Deficiency: Who Is at Risk and Antioxidant Foods.

Book: A Teen’s Guide to Going Vegetarian by Judy Krizmanic
Find the original book on Amazon (affiliate link; we may earn a commission at no extra cost to you)

Learning to cook your own meals is a useful kind of independence, and Judy Krizmanic’s The Teen’s Vegetarian Cookbook makes that process feel more like an experiment than a chore. First published in the late 1990s, it is designed for young people who want to prepare vegetarian food without needing years of kitchen experience.

What’s inside the book?

The original description promises more than 120 recipes covering meals, snacks and desserts. It specifically names homemade granola, cold sesame noodles, Thai coconut curry and a chocolate dessert called “Chocolate Coma.” There are also explanations of less familiar ingredients, a glossary of cooking terms, family-meal menus and ideas for college cooking.

Those practical extras are a large part of its appeal. A teenager who learns how to follow a recipe, shop for ingredients and prepare one complete meal is building skills they can use long after leaving home.

Is it suitable for first-time cooks?

The book was written with beginners in mind, but practical safety still matters. Start with simple recipes and ask an experienced adult for help with sharp knives, hot oil and the oven until you feel confident. The FDA’s safe food handling advice explains the basic principles: clean, separate, cook and chill.

What about nutrition for growing teenagers?

Vegetarian food can be both varied and filling. Beans, lentils, tofu, eggs or dairy foods when eaten, whole grains, vegetables, fruit, nuts and seeds can all have a place in daily meals. Adolescence is also a time to think carefully about enough overall energy, iron, calcium, vitamin D and vitamin B12, especially for teens who exclude all animal products. A cookbook is a starting point for meals, not a personalised dietary assessment.

Is the older edition worth buying?

Yes, if you enjoy straightforward cookbooks with a friendly voice. Second-hand copies are still listed by specialist booksellers, although stock can change quickly. Its basic cooking skills remain useful even if some references to shopping or student life now feel dated.

A friendly way to start is to choose one dish for a weekend lunch, read the method all the way through, gather the equipment, and work step by step. Repeating a recipe makes both the cooking and the cleanup feel much easier.

Related on Veggie-Blog: Easy Vegetarian Recipes and Raising Vegetarian Children.

Book: The Teen’s Vegetarian Cookbook by Judy Krizmanic
Find the original book on Amazon (affiliate link; we may earn a commission at no extra cost to you).