Last week, we took a look at the top tips for feeding kids whole foods, plant-based diets. This week, we've compiled our favourite kid-approved, whole food, plant-based recipes that they, their bodies and their brains will love!
Kids and veggies. A seemingly never-ending battle, but one that’s so important – bringing children up with an adventurous and healthy palate is one of the best things you can do to look out for their future health.
Ants on a log
A classic, this can be done with any combination of ingredients. Peanut butter with raisins, mashed banana with blueberry or tahini with almond. Celery works best, but you can use carrot sticks, apple slices, or whatever you have on hand.
Kids LOVE pancakes. Mixing them up, making a mess with the toppings, getting them stuck to the pan (or the ceiling) – hours of fun are provided. Buckwheat and banana make for a healthier option. For bonus points, you can blend fruit, veggies and chickpeas to make spreadable, sweet veggie pastes in different colours.
What is it about chopped fruit that just tastes so much better than regular fruit? These kebabs are bright and vibrant, and great fun for kids to make themselves to get them involved.
- 1 cup pineapple, peeled and diced
- 1/2 cup blueberries
- 1 punnet strawberries
- 1 cup grapes
- 2 oranges, peeled and diced
- Take bamboo skewers and thread the fruit on in your preferred order.
- Remember to remove the sharp ends of the skewer.
- Use half an orange to sink the skewers into for display.
4. Lettuce roll-ups with nut butter, shredded carrot, cucumber and peppers
Shredded veggies are easier on kids’ digestion and let them taste more of the vegetable sugars, making them sweeter and more appealing to your little ones. Let your kids build their own, they are super easy and fun to make!
5. Veggies and dip
Bean dips can have endless flavour combinations and provide healthy amounts of plant protein. This black bean dip is quick and easy and a great source of fibre and protein. Made with black beans, fresh lime juice, cilantro, and a few spices, this dip can be made in just a few minutes. Serve it with sliced veggies.
- 2 cloves garlic
- 1 inch ginger, fresh
- 400g black beans, drained and rinsed
- 1 tbsp olive oil
- ½ lime, juiced
- Grate or chop the garlic and ginger. Then fry both in oil on a medium heat and in a large saucepan for a minute or two. Don’t let it burn!
- Drain and rinse the beans, then add them to the pan.
- Fry for a couple more minutes, adding a couple of tablespoons of water as you go.
- Finally, remove from the heat, add the lime juice.
- Use a potato masher or even fork to mash it all up into a smooth paste.
- Dip the sliced veggies or just munch it down as a real high protein snack!
What are your food ideas for getting veggies into your kids? Let us know in the comments!