Kid friendly vegan meals? Does any such thing even exist? These are some of the thoughts that come to mind when people learn about veganism in kids. But, kid-friendly vegan meals do exist and there are plenty of them. All you need to do is a bit of planning and some internet research- and voila! The biggest objection people have when it comes to veganism in children is the fact that vegan meals are generally thought to be protein deficient and proteins are supposed to make the major part of kids’ meals. But that’s a myth! Here are the top 5 kid friendly vegan meals that are rich in protein, fiber, and other essential nutrients too.
Protein Power Balls
It is a chewy, protein-rich, tasty treat for children. Just add ½ cup of pumpkin seeds, ½ cup coconut flour, 1/3 cup of hemp seeds and ¼ cup of sunflower seeds in a food processor. Process these ingredients until the final product is finely ground. Now add 1 ½ cup of pitted dates into the same mixture and mix slightly more. Now add 3 tbsp. cocoa powder, 2-3 tbsp. chocolate protein powder, ¼ tsp. Sea salt and 1 tsp vanilla extract into the mixture. Mix together all the ingredients and roll them together into a ball.
Whole Wheat Pasta With Kale
Put in 4 cups of baby kale, ¾ chopped roasted red peppers and ¼ cup almonds in a food processor. Pulse the ingredients till they are finely chopped. Also, add 2 tbsp. olive oil, ½ cup basil leaves and parmesan cheese and blend the ingredients together. Cook whole wheat pasta according to instructions on the packet. Keep some water from pasta for later use. Now toss the pasta with the paste you made with ½ tbsp. olive oil. Add 2 tbsp. of water you got from boiling pasta to help pasta loosen up.
Chocolate Chia Pudding
This is one of the kid friendly vegan meals that all children would absolutely adore. Put in 1 cup plain or chocolate almond or soy milk, ½ cup pitted dates, 1 ½ tbsps. Cocoa powder, ½ tsp vanilla extract, 1 pinch of sea salt, 3 tbsp. chia seeds in a blender and blends together all the ingredients. Blend them together till the seeds are pulverized and the mixture has attained a thick consistency. Dish out the mixture into a tray, stir in 2-3 tbsp. unsweetened coconut and garnish with chocolate chips.
Blueberry Ginger Muffins
This is one of the kid friendly vegan meals that you can pack in your kid’s lunch box any day of the week. Mix 1 cup all-purpose flour, 1 cup granulated sugar, 1 cup whole wheat flour, 2 tbsp. baking powder, 1 tbsp. finely grated fresh ginger, ½ tsp. baking soda, 1 tsp. cinnamon, ¼ tsp salt in a large bowl. In another medium bowl, mix 1/3 cup safflower oil, 1 cup plain yogurt and 1 egg. Now combine both these mixtures and stir in 170 gram fresh blueberries into the mixture. Now take a muffin cup tray and preheat the oven to 375 F. Spray the tray with oil and spoon the mixture in it. Sprinkle the tops of the muffins with candied ginger. Bake for about 25 minutes and serve after cooling for another 10-15 minutes.
Protein Rich Granola
Combine 3 cups of rolled oats, 3 tbsp. pumpkin seeds, ¼ tsp sea salt and 1 tsp cinnamon in a bowl. Take another bowl and mix 2 ½ tbsp. almond butter, ½ tsp blackstrap molasses, 1 tsp vanilla extract and 1/3 cup brown rice syrup in it. Now combine both of these mixtures and combine well. Preheat the oven to 375F. Take a baking tray and cover it with parchment paper. Spray with cooking oil and spread out the mixture over it. Bake the mixture for 30 minutes and let cool before turning into bars and serving.
These are some of the long lists of kid-friendly vegan meals that are out there, easily available on the internet. Just do some research and give your kid what he/she likes!