13 Simple Plant-Based Recipes to Make with Your 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.

Yes. As long as a child's diet includes the necessary nutrition like protein and vitamins, a plant-based diet — whether vegetarian or vegan — can be healthy for all ages.

Use foods they like as vehicles for vegetables

For example, if your toddler loves scrambled eggs, mac and cheese, or tacos, try adding chopped or shredded vegetables to these dishes. For spaghetti lovers, add some zucchini noodles to the mix.

Unsaturated fats are the best source of fats to fuel your baby with and are the primary source of fat in a wholefoods plant-based diet. Aim to include rich nutritious sources of fats such as vegetable oils, nut butters or ground nuts, seeds, avocados, peanut butter and sesame oils daily.

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.

Solid foods: After 6 months, parents can begin adding supplementary foods, such as ground grains that are cooked very soft, mashed fruits, and pureed vegetables. When introducing solid foods, consider things like tofu and mashed cooked beans.

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.

Plant-based foods: The protective effects of plant foods are related to their antioxidant and anti-inflammatory properties. These foods also are rich in micronutrients. Researchers found that a plant-based diet is associated with reduced ADHD.

Obesity Constipation Infections Children growth retardation and poor development In addition, fruits and vegetables different color groups also provide us with different vitamins, minerals and antioxidants, so it is important for children to eat a variety of fruits and vegetables to get the nutrients they need.

What is the best fruit for toddlers? ›

Vegan infants

For those children who do not have diagnosed allergies and are not on hypoallergenic formula, unsweetened calcium-fortified milk alternatives, such as soya, almond and oat drinks can be offered from one year of age as part of a healthy, balanced diet which contains plenty of calcium, protein and energy.

Instead, add higher fat plant foods. Excellent choices include: Tofu – this is an ideal food for small children – packed with protein and fat (plus other nutrients), but low in fiber. Use it in shakes, scrambles, sandwiches, soups, stews, roasts, loaves, patties and desserts.

Legumes and tofu

They are a good source of vegetable protein and iron. Legumes are also rich in fibre. There are many kinds of legumes, including lentils, chickpeas, kidney beans, black beans, white beans, etc. You can offer them as puree, mash them with a fork, or add them to soup or other dishes.

If your child is vegetarian or vegan, they can get protein from beans, lentils, chickpeas, tofu, nuts and wholegrains. For example, your child could eat legume-based dishes like dahl, or you could add nuts to salads. If your child is vegetarian but not vegan, they can also get protein from dairy foods and eggs.

Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.