Plant-based recipes: Kid-friendly, nutritious & delicious

Transitioning to a plant-based diet can be a fun and rewarding journey for the whole family, even if you have picky eaters at the table! A plant-based diet focuses on eating foods that come from plants, such as vegetables, fruits, grains, nuts, seeds, and legumes. These foods can provide the nutrients your family needs, including protein, vitamins, and minerals, while also being delicious and satisfying.

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Here are some kid-friendly, nutritious plant-based recipes to make the transition easier and keep those picky eaters happy:

1. Vegan Mac and Cheese

Mac and cheese is a favorite among many kids, and this plant-based version is creamy, cheesy, and full of flavor without any dairy!

Ingredients:

• 1 cup cashews (soaked in hot water for 10 minutes)
• 2 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon mustard (optional)
• 1/2 cup water
• 12 oz whole wheat or gluten-free pasta
• Salt and pepper to taste

Instructions:

1. Cook pasta according to package instructions.
2. In a blender, blend soaked cashews, nutritional yeast, lemon juice, garlic powder, onion powder, mustard, and water until smooth.
3. Drain pasta, and return it to the pot.
4. Pour the cashew cheese sauce over the pasta and stir well to combine.
5. Season with salt and pepper and serve.

This recipe is rich in healthy fats and proteins from the cashews, making it a great source of nutrition for growing kids. The creamy texture mimics traditional cheese, which makes it easier for picky eaters to enjoy.

2. Vegan Tacos

Tacos are a fun, customizable meal that you can tailor to your family’s taste preferences. Plus, they’re perfect for picky eaters because everyone can add their favorite toppings!

Ingredients:

• 1 can black beans, rinsed and drained
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 tablespoon olive oil
• 8 small tortillas (corn or flour)
• Diced tomatoes, lettuce, avocado, salsa, and any other toppings your family enjoys

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add black beans, cumin, paprika, and garlic powder. Cook for 5 minutes, stirring occasionally.
3. Warm the tortillas in a separate pan or microwave.
4. Set out all the toppings and let your kids build their own tacos. This makes the meal interactive and fun!

Black beans are a great source of protein and fiber, helping your kids feel full and energized. Letting them choose their toppings gives them more control over what they eat, which can encourage picky eaters to try something new.

3. Sweet Potato and Black Bean Quesadillas

Quesadillas are a crowd-pleaser and easy to make plant-based. This recipe uses sweet potatoes and black beans, which provide a sweet, savory, and nutritious combo.

Ingredients:

• 1 large sweet potato, peeled and diced
• 1 can black beans, rinsed and drained
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• 8 whole wheat tortillas
• 1 tablespoon olive oil
• Dairy-free cheese (optional)

Instructions:

1. Steam or boil the diced sweet potatoes until tender, about 10 minutes.
2. Mash the sweet potatoes and stir in the black beans, cumin, and chili powder.
3. Heat olive oil in a pan and place one tortilla in the pan. Spread a layer of the sweet potato and black bean mixture on top.
4. Add dairy-free cheese if desired, then place another tortilla on top. Cook until golden brown on both sides.
5. Slice and serve with salsa, guacamole, or plant-based sour cream.

This meal packs a nutritional punch, thanks to the fiber and protein from the black beans and the vitamins and minerals in the sweet potatoes. It’s a great way to sneak veggies into your kids’ meals!

4. Plant-Based “Chicken” Nuggets

Many kids love chicken nuggets, and you can easily make a plant-based version that’s both crispy and tasty using chickpeas and vegetables.

Ingredients:

• 1 can chickpeas, rinsed and drained
• 1/2 cup breadcrumbs (use gluten-free if needed)
• 1 tablespoon nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 small carrot, grated
• 1/4 cup flour (use whole wheat or chickpea flour)
• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mash the chickpeas in a bowl until they form a paste.
3. Add grated carrot, breadcrumbs, nutritional yeast, garlic powder, onion powder, flour, and olive oil. Mix until everything is well combined.
4. Shape the mixture into nugget-sized patties.
5. Place the nuggets on a baking sheet and bake for 20-25 minutes, flipping halfway through until crispy and golden brown.

These nuggets are full of plant-based protein and fiber, and they provide a fun, healthy twist on a classic kid favorite. Serve them with ketchup or a dairy-free ranch dip for added fun.

5. Banana Oat Pancakes

For breakfast, these pancakes are a hit with kids. They are naturally sweetened with bananas and packed with fiber from the oats.

Ingredients:

• 1 ripe banana
• 1 cup rolled oats
• 1 cup almond milk (or any plant-based milk)
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• Maple syrup and fresh fruit for topping

Instructions:

1. In a blender, combine the banana, oats, almond milk, vanilla, and baking powder. Blend until smooth.
2. Heat a non-stick pan over medium heat and pour in the batter to form small pancakes.
3. Cook each side for 2-3 minutes until golden brown.
4. Serve with maple syrup, fresh fruit, or a sprinkle of cinnamon.

These pancakes are nutritious, filling, and naturally sweet. Bananas provide potassium and energy, while oats give your kids a slow-releasing source of fiber to keep them satisfied until lunch.

Tips for Picky Eaters:

• Make it fun: Get creative with how you serve food. Use cookie cutters to make fun shapes out of sandwiches or fruits.
• Offer choices: Let your kids have a say in what they eat by offering a variety of toppings or ingredients for meals like tacos or grain bowls.
• Involve them in cooking: Kids are more likely to eat what they help prepare. Let them stir, chop (with supervision), or choose the vegetables.
• Start slow: If your kids are new to plant-based eating, ease into it by adding more plant-based foods to meals they already love, like pasta, pizza, or burgers.

Conclusion:

Transitioning to a plant-based diet with picky eaters might seem challenging at first, but with the right recipes and approach, it can be a smooth and enjoyable process. Nutritious, plant-based meals can still be fun, delicious, and packed with everything your kids need to stay healthy. By getting them involved and offering familiar flavors, you’ll help them discover how tasty plant-based eating can be!

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