In recent years, veganism has gained tremendous popularity, not only as a lifestyle choice but also as a health-conscious decision for many families.
For parents, the idea of transitioning to a plant-based diet can be daunting, especially when considering the taste preferences and nutritional needs of children. However, with the right recipes and a bit of creativity, vegan meals can be both delicious and kid-friendly. Let’s explore the world of vegan family feasts, offering kid-approved recipes that promise to keep your little ones happy and healthy.
Ingredients
Whole wheat tortillas
Hummus
Carrots, julienned
Red bell pepper, sliced thin
Cucumber, sliced thin
Baby spinach leaves
Avocado, sliced
Cherry tomatoes, halved
Vegan cheese (optional)
Instructions
Spread a generous layer of hummus on the tortilla.
Arrange the veggies in colourful layers on top of the hummus.
Sprinkle vegan cheese if using.
Roll up the tortilla tightly and slice into bite-sized pieces.
Serve with a side of fresh fruit or a small salad.
Why Kids Love It: These wraps are colourful, crunchy, and fun to eat. The variety of veggies offers different textures and flavours, making it an exciting meal.
Ingredients
1 pound elbow macaroni
1 cup raw cashews (soaked in water for at least 2 hours)
1/4 cup nutritional yeast
1 cup unsweetened almond milk
2 tablespoons lemon juice
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Paprika (optional for garnish)
Instructions
1. Cook the macaroni according to package instructions. Drain and set aside.
2. In a blender, combine soaked cashews, nutritional yeast, almond milk, lemon juice, garlic powder, onion powder, salt, and pepper. Blend until smooth and creamy.
3. Pour the sauce over the cooked macaroni and stir until well combined.
4. Serve hot, sprinkled with paprika if desired.
Why Kids Love It: This vegan mac and cheese is creamy, cheesy, and comforting – everything kids want in their favourite meal but made healthier!
Ingredients
Whole wheat pita bread or mini pizza crusts
Tomato sauce
Assorted veggies (e.g., bell peppers, mushrooms, olives, tomatoes, spinach)
Vegan mozzarella cheese
Olive oil
Dried oregano and basil
Instructions
Preheat the oven to 375°F (190°C).
Spread a layer of tomato sauce on each pita bread or pizza crust.
Top with assorted veggies and sprinkle with vegan mozzarella.
Drizzle a little olive oil and sprinkle the dried oregano and basil on top.
Bake in the oven for 10-15 minutes or until the cheese is bubbly and melted.
Let cool slightly before serving.
Why Kids Love It: Mini pizzas are customizable and fun to make. Kids can choose their favourite toppings and help with assembling, making meal prep an engaging activity.
Ingredients
2 ripe bananas
1 cup unsweetened almond milk
2 tablespoons cocoa powder
1 tablespoon almond butter
1 tablespoon chia seeds (optional)
Ice cubes
Instructions
In a blender, combine bananas, almond milk, cocoa powder, almond butter, and chia seeds.
Blend until smooth and creamy.
Add ice cubes and blend again until frosty.
Pour into glasses and serve immediately.
Why Kids Love It: This smoothie is rich, creamy, and chocolaty, making it a perfect treat or snack. It’s packed with nutrients, so parents can feel good about serving it.
Ingredients
1 cup cooked chickpeas
1 cup grated carrots
1/2 cup breadcrumbs
1/4 cup nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Olive oil for frying
Instructions
In a food processor, combine chickpeas, carrots, breadcrumbs, nutritional yeast, garlic powder, onion powder, salt, and pepper. Pulse until well mixed.
Form the mixture into small nugget shapes.
Heat olive oil in a skillet over low-medium heat.
Fry the nuggets until they are golden brown and crispy on both sides.
Drain on paper towels and serve with your favourite dipping sauce.
Why Kids Love It: These nuggets are crunchy on the outside and tender on the inside. They’re a great finger food and can be paired with a variety of dips.
Transitioning to a vegan diet doesn’t mean compromising on taste or nutrition, especially when it comes to feeding children. With these kid-friendly recipes, you can create meals that are not only healthy but also fun and delicious. Involving kids in meal preparation can make them more excited about trying new foods and embracing a plant-based lifestyle. So, gather your family in the kitchen, experiment with these recipes, and enjoy the journey of discovering new flavours together.
