Sign up for a free copy of my e-book Vegetarian Teen Basics For Busy Parents

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Sign up for a free copy of my e-book Vegetarian Teen Basics For Busy Parents

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Karen GilmanHi, I am Karen Gilman and I am here to celebrate with you your child’s choice to ‘go vegetarian.’ You are here because you worry they will not get the nutrients they need or you are looking for tips on how to make healthy vegetarian meals. I am here to help put your mind at ease and give you the tools to support this vegetarian journey! Be sure to check out some of my programs and free resources.

My Teenager Has Become Vegetarian... Now What?

Your teenager has declared they no longer want to eat meat.  How are they going to get enough protein, calcium or iron? Can their growing body get enough of these nutrients and the calories its needs if they do not eat any meat?

Not to worry. They will be fine as long as they eat the right foods. I know only too well how challenging it can be to get kids to eat properly.  Boys, too, can be picky eaters, although they don’t face the same nutritional challenges as girls.

You don’t want them to become dependent on multivitamins to bridge the gap, which is why it is important to ensure they get the nutrients they need from the foods they are eating.

Feeling Overwhelmed With Where To Begin?

Check Out My Parent’s Guide To Raising Healthy Vegetarian Kids Without The Stress & Overwhelm

In this program, I will guide you through how to feed your vegetarian child healthy, nourishing meals. I will help you overcome your feelings of stress and overwhelm around shopping and cooking for a vegetarian diet. After 4 weeks you will have the confidence you need to start feeding your family, or even yourself, the right foods so that you can all thrive on a vegetarian diet!

5 Healthier-Than- Cereal Breakfast Options

5 Healthier-Than- Cereal Breakfast Options

Breakfast is the most important meal of the day. But did you know that despite cereal flooding the shelves at your grocery store, cereal isn’t as healthy as marketing makes it out to be? Unless your family is eating good quality muesli each morning with some fruit and nuts, then cereal is not going to be giving them the nutrients they need to start their day off on the right foot.  I know everyone is rushing to get out of the house in the morning but taking a few minutes to do some preparation is going to give your kids the fuel they need to focus  and stay energized throughout the day

I’ve compiled a list of easy, fast and healthy breakfast ideas that don’t include the cereal box so that your family’s next breakfast can be a nutritious one.


Mini Frittatas

These are basically mini omelets that are baked in a muffin tray. You can eat them hot or cold, depending on your mood. You can also add in other healthy foods like vegetables, cheese, or meats. Simply whisk some eggs, add a dash of milk or water, chopped veggies and bake for 10-15 mins. Easy right?  Here is my tried and true recipe, a real kid-friendly recipe for sure.


Breakfast Quesadillas

This only takes a few minutes to cook in a frying pan and is great for using leftovers. Cut up some greens, beans, roasted potatoes or anything you’ve got will work. Grab a wholegrain tortilla, add your ingredients to half, sprinkle with some cheese and fold over while cooking. Super simple and super quick!



These are pretty great because you can add all sorts of things to make them even more healthy and tasty. You could use mashed banana instead of sugar or raw cacao instead of chocolate chips. Some of the things I like to add in are nuts, seeds, and fruits like blueberries.  Here is recipe for Blueberry Oatmeal Muffins.  Or for a treat, try these Double Chocolate Muffins from my friend Marla at




Muesli is a cold breakfast cereal dish based on rolled oats and ingredients like grains, nuts, seeds and fresh or dried fruits. It can be combined with almond milk, other plant-based milks or yogurt and left to soften before it is eaten. Mix raw oats, fruit and nuts for a  very filling breakfast that’s ready to go as soon as everyone wakes up.



Smoothies can also be very healthy, but it can be tricky to make sure they fill you up until your next meal. Try adding dry oats, nut butters, hemp or chia seeds or even avocados for more protein and healthy fats to keep everyone feeling full for a few hours. You can actually make these the night before by putting the ingredients into a container and store in the fridge. When you wake, add it all to the blender, pour into a glass and everyone is all set to go! Or, for a change, make a smoothie bowl by layering all the ingredients in a bowl. For some tips on making smoothies your kids will drink, check out this blog post.


Now, that you have some great new ideas for eating healthy at breakfast time, there is no reason for the kids to skip the most important meal of the day. Whether you are in a rush or have plenty of time to cook up a hearty meal, these are some healthy options to choose from that will make sure your kids gets the nutrients they need to make it through the day.

For more tips and tricks on feeding your vegetarian family, grab a copy of Vegetarian Teen Basics For Busy Parents!

Being Vegetarian On Halloween

Being Vegetarian On Halloween

Are Halloween treats vegetarian?

So it’s Halloween and you might be wondering how this impacts you as a vegetarian. Well, it does if you don’t want to eat any animal products whatsoever. You may find this surprising but some candies and chocolates contain animal-derived ingredients. Believe me, I found out one day and was very disappointed.

Taking the angst out of lunch making

Taking the angst out of lunch making

As summer comes to an end and we all have think about the amazing hiatus in lunch-making we’ve all had. Yes, nine weeks of no lunch preparation. Amazing! But unfortunately, all good things must come to an end.