Here are three of my go-to recipes for my two little humans. Try them, adapt them to your kiddos tastes and tell me if that was a success!
1. French Green Lentil Veggie Burger Patties
These veggie burger patties are protein-packed and a favorite in our home! My fussy 4 years old can eat about two (yes TWO) adult size burgers when I make them! They’re great also for wraps, or even as finger food.
Ingredients:
- 1 cup French green lentils (cooked and drained)
- 1 small onion, finely chopped
- 1 carrot, grated
- 1/2 cup psyllium husk (keep the patties together)
- 1 tsp garlic powder (or use fresh garlic)
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- 1 flax egg (1 tbsp ground flaxseed mixed with 2.5 tbsp water)
- Olive oil for cooking
Instructions:
1. Mash the cooked lentils until smooth but leave some texture.
2. Add the onion, grated carrot, garlic, cumin, paprika, salt, and pepper.
3. Stir in the psyllium husk and flax egg until the mixture binds.
4. Form small patties, around your child's palm size.
5. Heat oil in a pan over medium heat and cook the patties for 3-4 minutes per side until golden brown.
6. Serve in buns, wraps, or with veggie sides.
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2. Healthy Dips: Hummus & Spinach Pesto
These dips are packed with nutrients and can be used as a base for wraps, with veggie sticks, or crackers. When we are flat out tired, they are basically the entire meal for our kids. Then we order pizza from The One Next Door for ourselves, once the kids are in bed!
Classic Hummus
Ingredients:
- 1 can chickpeas (drained)
- 2 tbsp tahini
- 1 garlic clove
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt to taste
- Water as needed
Instructions:
1. Blend chickpeas, tahini, garlic, lemon juice, and olive oil until smooth, adding water to adjust consistency.
2. Season with salt and serve.
Spinach Pesto
Ingredients:
- 2 cups fresh spinach, or swap it for sorrel
- 1/4 cup sunflower seeds
- 2 tbsp nutritional yeast
- 1 garlic clove
- 1/4 cup olive oil
- 1 cup of cashew nuts
- Juice of half a lemon + salt and pepper to taste
Instructions:
1. Blend spinach, seeds and nuts, garlic, nutritional yeast, and lemon juice.
2. Slowly add olive oil while blending until smooth.
3. Season and serve with crackers or use as a spread.
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3. Nutritious Bliss Balls
These bliss balls make a great snack that’s sweet, but not too sweet, healthy, and more importantly kid-approved!
Ingredients:
- 1/2 cup oats
- 1/4 cup sunflower seeds
- 1/4 cup desiccated coconut (coming soon on Nomad's shelves!)
- 1/4 cup soaked dates
- 2 tbsp almond butter or peanut butter
- 1 tbsp chia seeds
- 1 tbsp cocoa powder (optional)
Instructions:
1. Blend oats, seeds and dates until finely ground.
2. Add the nut butter of your choice, chia seeds, and cocoa powder, and blend until the mixture sticks together.
3. Roll into small balls then roll into the coconut (optional) and chill for at least 30 minutes.
4. Store in the fridge for up to a week.
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How to Make Plant-Based Meals Kid-Friendly
**Get Them Involved**: Encourage your kids to help with simple tasks like picking veggies or stirring the mix. It makes them more excited to try what they’ve created.
**Make It Fun**: Use bright colors and give meals fun names like "rainbow wraps" or "power patties" to make food more engaging.
**Sneak Veggies In**: Pureeing veggies into sauces or soups can be a simple way to add nutrition without them noticing.
**Offer Dips**: Serving veggies or patties with hummus or pesto makes them more exciting and easier to eat.
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Why Go Plant-Based for Kids?
**Packed with Nutrients**: Plant-based meals provide essential vitamins, minerals, and fiber. They help build a healthy foundation for growth and development.
**Healthy Habits for Life**: Early exposure to plant-based meals encourages a love for veggies and balanced eating habits.
**Good for the Planet**: Reducing animal products helps conserve resources, lower emissions, and decrease waste, making plant-based eating a powerful way to care for the environment.
Plant-based cooking for kids is simpler than you think! These quick, nutritious recipes are perfect for busy parents, and with a little creativity, you can make mealtime fun and healthy. Try these ideas, and your kids may surprise you with how much they love their veggies!
Written by a mom of two. In case you need to hear it today: you are doing an awesome job! ;)