Plant-Based Recipes For Kids (2024)

FAQs

What are healthy plant-based foods for kids? ›

Calcium: kale, broccoli, dried beans, calcium-fortified soy milk. Iron: chickpeas, lentils, kidney beans, tofu, dried fruits, whole grains, kale, cabbage, broccoli, iron fortified breads and cereals. Zinc: hummus, potatoes, nuts, fortified cereal, dried beans, pumpkin seeds.

At 6 to 8 months, you can begin introducing other plant-based foods: Vegetables, including potatoes, green beans, carrots, and peas, are all good choices. They should be thoroughly cooked and mashed. Fruits, such as mashed bananas, avocados, peaches, or applesauce.

Leafy greens, broccoli, carrots, Brussel sprouts, cauliflower, sweet potatoes, squash, bell peppers, cucumbers…the more, the merrier! Whole grains: many whole grains are a vital source of protein and fiber.

Can babies have almond milk? Almond milks, and other nut milks, are not recommended as a complete replacement for dairy or soy milk for children under 5 years because they are low in protein.

Complete proteins contain all the essential amino acids in adequate amounts, meeting the body's requirements for making protein. Although complete proteins are mostly found in animal products, soy and quinoa are two plant foods that offer complete proteins. Incomplete proteins lack one or more essential amino acids.

'One bite' tactic

Pushing children to eat all the food on their plate or enforcing the "one bite" rule isn't recommended. Instead, parents should let children learn to eat in their own way. Keeping mealtime tactics consistent is also important.

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.

Including energy and nutrient-dense foods such as avocados, vegetable oils, seeds, nut butters or ground nuts, tofu and pulses (beans, lentils, soya beans, chickpeas, hummus) can help increase the nutrient and energy density of vegan diets for children.

Can children thrive on a plant-based diet? ›

What About Kids? It's perfectly healthy for infants, toddlers, and older children to eat a plant-based, vegetarian, or vegan diet.

At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy.

Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs, and poultry. Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).

You may not realize it, but the fruit, vegetables, whole grains, nuts, beans, and yogurt you eat are directly fueling your overall health, but especially that of your gut microbiome.” While some parents may worry that their kids will complain about a plate full of veggies, it's vital to offer them.

Philodendron Heartleaf

These easy-to-grow plants are incredibly adaptable. They can also handle anything a kid might throw at them (literally or figuratively!). Plus, their trailing stems are easy to propagate—just place the cut end in water and wait for roots to develop!