Worried about daughter becoming a vegan

[GNfan]

I should point out that I'm not against her becoming vegan. Not at all. Her choice, and I fully support it.
BUT... she's 17, about to go away to uni, and not a very experienced cook... so I'm a little worried about what she'll eat/make for herself.
She's never much liked cheese or dairy anyway, and hates the idea of meat substitutes. She loves rice, spicy food and most nuts. Not overly keen on green veg, alas.
Any top tips for recipes I can teach her over the summer hols? I can think of veggie sauce & pasta, beans & baked potatoes, and sweet potato & cashew nut curry... but then I'm stumped.

I'd really welcome some thoughts on how I can encourage her to stay healthy, from a distance!

My DD went vegetarian when she was about 16. She's now at uni and virtually vegan (only vegetarian if it's easier for others). She went to uni not really been able to cook, but rarely eats anything that she hasn't cooked from scratch. She loves entertaining and invites up to groups of ten around, and there's a selection of dishes - her guests bring a large supply of alcohol!

Over recent years she's looked into nutrition and does her best to make sure she gets vitamins and minerals. To start with I was worried, but actually she eats better than we do.

Dahl. Veggie curries.
I love batch cooking bean chilli then there’s so many things you can easily do - have it with sweet potato fries or baked potato/sweet potato, Mexican stuffed peppers, quesadillas, tacos, add rice or quinoa.

Batch cooksarat sauce (peanut butter, coconut milk, garlic, soya sauce, chilli tamarind) portion it and have it with stir fry with tofu and noodles

Thai curries

Various lentil curries and soups

Falafel and home made hummus

Chick pea burgers

Home made boston baked beans (again these portion and freeze well) so much nicer than tinned

Smashed chilli and mint peas (was going to say on sourdough but that's a bit much for a student)

Nachos or baked potatoes with refried beans and guacamole and jalapenos

Chick pea and sweet potato Moroccan tagine

Satay*

Oh and puy lentil chilli con carne

Maybe you can do a starter shop with her and stock her up with various spices and pastes

Think it’s also worth pointing out the that lots of pot noodles are vegan (although some have milk in so always double check). Off the top of my head beef and tomato, piri piri chicken, Bombay bad boy and sticky rib are all accidentally vegan. Tesco also do some ridiculously cheap chicken flavoured noodles which are vegan. Obviously not the healthiest but a quick cheap option if she can’t be bothered to cook one night.

There is also baked beans on toast or pasta with tomato sauce with a ton of chickpeas in (and before anyone starts, vast majority of bread and pasta is vegan. It only tends to be the fancier expensive bread and pasta that has milk and eggs in).

Batch cooking is a good shout out as well. I like batch cooking a huge pan full of soup filled with veggies and lentils/beans.

*tin.

Also lots of cheap biscuits are accidentally vegan. Jammy dodgers are vegan as are lots of cheap shop own brand bourbons and digestives (again always double check). Again not healthy but if she wants a treat she doesn’t have to spend £££ on free from crap on a student budget.

Buy her some vitamin D supplements and some Vitamin B Complex. :)

Dahl is one of the cheapest, healthiest and most delicious recipes vegans can make. and super easy!

I echo the vitamins suggestion. I’ve been vegetarian - never vegan - since I was in my teens and I still struggle to keep my iron and B12 levels ok.

Cashew nut stir fry is fabulous. Chuck some cashews and a bit of oil into a wok or frying pan and let them toast, add prepacked stir fry veg, once it’s cooked through add some packet stir fry sauce and either noodles or the sachets of microwave rice. One of my student daughter’s favourite meals as not much washing up

If she has instagram she can follow the #veganrecioes hashtag and other vegan accounts like Bosh, there are tons of lovely ideas on there!

#veganrecipes That should say

Just keep in mind that not all vitamin D is vegan.

The vegan society has a veg1 supplement that contains both vitamin d and B12. It doesn’t have iron in though sadly.

Deliciously Ella has some nice recipes.

Can't recommend itdoesnttastelikechicken.com website highly enough.

Texan girl, grew up surrounded by meat and meat eaters and she's veganised all the comfort favorites.

Her "chicken" bits made from her oven crisped tofu are fabulous, I used them in nearly all my recipes.

I'm not big on seitan or tempeh but there's plenty to keep her healthy.

Accidentallyveganuk is also a good Instagram page to follow.

There's quite a strong vegan community in most areas. I follow local vegan fb groups and they're excellent in terms of sharing information and recipes.
If she doesn't eat porridge already I'd really encourage she starts.I eat porridge every morning with oat milk, peanut butter, chia seeds, nut and seed mix and stewed apples with cinnamon.
Calorie and nutrient wise it's a great start to the day.

She could eat unhealthily if she wasn't a vegan anyway. The most important thing is that she takes a B12 supplement.

She really needs to make sure she is not lacking in B12, iron, Omega-3s, vitamin D and calcium. Vegans have a higher risk of bone fractures later in life due to a low calcium diet. Dark leafy greens have the highest calcium in vegetables, but it more difficult to absorb than other sources of calcium.

I’m pretty sure she’s more than capable of looking up easy recipes online. She’ll be fine. But you could get her a student-friendly vegan cookbook too.

She will, however, mostly end up eating beans on toast and pasta in tomato sauce from a jar. Not because she’s a vegan, but because she’s a student.

This is delicious. We try to have a meat free dinner at least once a week and a I've made this twice in the past month after being recommended on here

www.mediterrasian.com/delicious_recipes_lentil_curry.htm

Wow. Thank you again everyone. So so much. I know she can look stuff up online herself, but this is all so useful for me, and will really help me to support her. I'm excited for her.