Question: I’d like to hear more about nutrition for kids, recipes they might like, and ways to get them excited about eating things that are healthy for them instead of all the junk they see their friends eat at preschool, play dates, etc. I don’t want my kids to feel deprived of the fun yummy things in life, but I also want them to be healthy. Any help would be great!
Answer: Once you eat plant-based long enough, the whole family should be able to enjoy the same nutritious meals together. However, I recognize that when this eating style is not implemented from birth there is a major adjustment period for everyone involved. I’m currently working with a family of 6, all transitioning to plant-based – Yihaaa!! They have four little ones ages 4 months to 6 years, so if they can do it… you can too!!
I’ve assembled these resources, to assist those wise parents taking the plunge! Kuddos to you!!
- Snack Ideas
- 5 Snack Recipes
- Recipe and nutrient data links
- Book Recommendations
High Nutrient Plant-based Snacks for Children
Plant-based snacks and recipes can be creative, tasty, and prepared in a flash. Remember to have fun and demonstrate to your children that healthy, conscious eating is delicious and delightful. Most of these snacks require some preparation, which kids can help with or do themselves. It’s important to involve your children in the food preparation as a learning opportunity, to instill good habits, and to get them excited about their food!
It’s important for children to consume three wholesome meals each day, with limited snacks in between, to encourage a healthy appetite at mealtime. The most ideal snacks consist of fresh fruits and veggies since they are the most nourishing foods. Here are more ideas for on-the-go:
Easy to Assemble Snack Ideas
1. Larabars
2. Fruit salad
3. Banana Whip or fruit whip
4. Orange or watermelon slices
5. Apple slices with peanut butter
6. Fresh fruit and veggie juice or smoothie
7. Berries and banana sprinkled with granola
8. Dora the Explorer edemame (soybean) packs
9. Baked Apples with walnuts, cinnamon and raisins
10. Applesauce with cinnamon, flax seed, and raisins
11. Aunts on a log: Carrot and/or celery sticks with peanut butter and raisins
12. Frozen Grapes – try using 3 or 4 different kinds served together for variety
13. Puffed kamut or rice with a handful of raisins and a handful of sunflower seeds
14. Veggie kabobs – chunks of cherry tomato, cucumber, carrot, etc. on a skewer
15. Fruit Kabobs – chunks of frozen bananas, peaches, blueberries, etc. on a skewer
16. Whole grain tortillas with tomato sauce, Veganaise or hummus and favorite veggies
17. Veggie wraps using lettuce leaves, collard leaves, or rice paper to roll up raw veggies with hummus or salsa
18. Ziploc bag of raw veggies on-the-go: carrot, cauliflower, broccoli, snap peas, cherry tomatoes
19. Veggies Sticks like celery, carrots, cucumber and bell pepper and bean spread (see recipe below)
20. Whole wheat pita spread with hummus and stuffed with raw veggies such as lettuce, tomato, cucumber, avocado or shredded carrots
21. Polenta loaf sliced thinly into round flat circles, baked until golden, and topped with salsa and/or hummus and veggies such as cucumber and avocado
22. Place 1 pecan in ½ of a de-seeded medjool (large) date
23. Peanut butter (no salt, no sugar added, nuts only), fruit preserves, banana sandwich on whole grain bread cut into quarters
Recipes:
1. Bean Dip
To make a quick delicious hummus, or bean dip, take one can of no-salt added beans, add a handful of raw unsalted nuts or nut butter, and several spoonfuls of salsa. Blend in a Vitamix and use as a hummus, dip, veggie sauce, salad dressing, etc.
2. Peanut Butter Balls
Mix one part peanut butter, one part oat flour, and one part agave nectar or honey. Mix in some puffed rice or dried fruits of choice. Form into balls (add some wheat germ or ground flax seed to stiffen the dough if necessary) and refrigerate for an hour.
3. Trail Mix
Take a variety of raw unsalted nuts and seeds such as almonds, walnuts, peanuts, pecans, pumpkin seeds and sunflower seeds. Combine with a variety of unsulphured (preferably no sugar added) dried fruits such as raisins, craisins, dried banana chips, apples and apricots. Combine ingredients in a large Ziplock bag and shake. For a real treat, include some vegan chocolate or carob chips.
4. Air Popped Microwave Popcorn
There is no need to buy microwave popcorn full of sodium and fake butter by-products. Make it at home using your favorite seasonings.
Ingredients:
- 1/2 cup popcorn
- Seasonings (no-salt spices such as Mrs. Dash, nutritional yeast, etc.) to taste
- Squirt bottle with 1 Tbsp. Bragg’s Liquid Aminos, fill with water and shake
- Standard brown paper lunch bag
Pour kernels into standard brown paper lunch bag. Fold the top over twice and press down firmly; each fold should be 1/2 inch deep. Place bag in microwave, on turn-table. Cook on high 2-3 minutes, or until pops are 5 seconds apart.
Alternate spritzing popcorn with Bragg’s Liquid Aminos/water combo and season with no salt spice and nutritional yeast. Use the liquid to make the seasoning stick to the popcorn while adding some moisture in place of butter. Toss in a bowl and enjoy.
5. Baked Potato Wedges
You’ll need two large potatoes, chili powder, salt-free all purpose seasoning, and black pepper (or any other no-salt seasonings).
Preheat oven to 400 degrees Fahrenheit.
Scrub the potatoes and place them on a cutting board.
Cut the potatoes, length wise, into eight wedges each. Place the potato wedges in a large bowl. Sprinkle 1 tsp chili powder, 1 tsp all purpose seasoning, and ½ tsp black pepper over the potatoes and mix them up. Make sure the seasonings are evenly distributed over potato wedges. Place the seasoned potato wedges in a single layer on a baking sheet. Bake for 30 minutes. Serve with homemade or organic ketchup free of high fructose corn syrup.
My favorite EUV.com recipes for kids. Use these any time of day: breakfast, lunch, snack or dinner:
Banana French Toast or Smoothies & Blended Salads
Green Lemonade - Use a big fistful of kale, seven stalks of celery, one inch piece of ginger, two apples, and one lemon with the ends cut off – only include the peel if you have a juicer.
Apple Carrot Raisin Almond Salad or Broccoli Salad with Avocado
Broccoli Cheeze Soup or Baby Carrot Bisque
Eggless Egg Salad , Garbanzo Salad , Guacamole , Mango Avocado Salsa , Quinoa in Color , Sloppy Joes, Spring Rolls
Basic White Sauce or Sweet Almond Sauce served over a steamed veggie medley
Tex Mex Tofu Burritos or Cabbage Rolls or Mexican Tortilla Pizzas or Sushi for your Tootsie or Tato Veggie Casserole
Banana Whip or Fudgie Brownie Balls or Easy No-Bake Thumbprint Cookies or Pumpkin Pineapple Cookies
Recipe Links:
How does one get their child to eat healthily? Education is key. Teach your child about the nutrients available in the fruits and veggies they’re eating. To quickly view the nutrient content for a specific food, go to http://nutritiondata.self.com/ and type the food’s name into their search tool.
Picky eaters take some additional work. For them especially, it’s key to make food fun and relevant. It’s a good tactic, when highlighting nutritional benefits in fruits and veggies, to make an association with positive and fun loving characters. For instance Popeye is strong and he loves spinach. Carrots enhance vision and make pretty bright eyes like a princess, and I hear Superheroes love celery because it makes them extra speedy!
Book Suggestions:
Disease Proof Your Child , My Kid’s a Garbologist – Help Me!
Other posts related to childhood nutrition:
Nutrition in the Public School System, Part 1
If you do just one thing for your kids - teach ‘em to eat their veggies!!
Please leave a comment to let me know if this information has been helpful…
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{ 4 comments… read them below or add one }
Elisa, this is great information! It is so helpful – thank you, thank you! You know what, I have found that my kids will eat better (things like you mentioned) better if it is on the go. I am not sure why, maybe because they know they are the only things available. I need to go through my cupboards and get rid of any little thing that’s not healthy (and then not take them to the grocery store with me – that is where I am weak, when they really want something at the store) – then maybe they would eat better at home. It looks like you put a lot of time into this – I will definitely use this as a resource and I’m going to print your list of healthy snacks and keep it handy!
Thank you for this glowing feedback Courtney.
There’s plenty of junk to be had outside of the house, but it’s confusing for all of us when there are no boundaries. It definitely helps to remove temptations and to make your home a safe haven. This benefits everyone of all ages and creates a healthy example for your children to follow.
Great article! I already feed my daughter most of these so that’s nice to know I’m on the right track!
Thanks April
If you’re feeding your daughter most of these foods – you are waaay ahead of most! I have a special Christmas coupon that I’ll be sending out soon in case you have any individualized questions you want answered via tipmeet talk. Always appreciate your feedback…