Hey babes,
So, I’m sure many of you, like myself, are parents. If you got lucky, your kids like everything. Veggies, fruit, potatoes, rice, all of it. But, according to one study, up to 39% of children will identify as “picky” at some point in their childhood. Thankfully, according to the same study, it was also found that “58% of picky eaters will recover after 2 years.”
Still, two years is a long time, and children can be resistant to changing up their eating patterns just because Mom or Dad want to lead a healthier lifestyle. There are many helpful methods to help transition your children into more wholesome food choices, but during that transition I wanted to share some of the recipes that my somewhat picky kids like to maybe offer your children.
Here’s one major takeaway from the studies and various lists that I found helpful recently with my vegetable-hating child. One night, she asked me what I was making for dinner, and I told her “cheezy” pasta. Her very first response was “just don’t put any vegetables in it.”
After my gentle reminder that vegetables are good for your health, we came to a compromise. I wouldn’t put any in the pasta, but she had to pick a vegetable to eat on the side. She chose raw carrot sticks. When I served them, her sister was delighted, and to my surprise, they both ate all of them.
We do the same thing with fruit. I keep a variety of staple and seasonal choices on deck at all times, and at every meal, I let them pick what fruit they’d like with it. This method is a great way to let them explore healthy side dishes.
In fact, when I’m chopping vegetables, my little will often come in and ask for some. I tell her what it is and give her a piece. Other than raw onion, she’s never frowned at it. Of course, these are just a couple of methods we use in our house. You know your kids and what will work from them (though mine sure surprised me).
One more note before we get started: snacks are not included in this list, but they are definitely beneficial for growing kiddos. There are tons of snack ideas out there for plant-based kids. We tend to keep it simple at home, usually lots of fresh fruit, Outshine fruit bars, Skinny Pop or air-popped popcorn, or crunchy, seedy crackers, etc. Up to you how simple or complex you want snacks to be.
Breakfast:
No matter how early we have to get up or how late my kids sleep in on the weekends, I always fix breakfast. They aren’t the biggest fan of my tofu scramble, but there are still plenty of other options for even the fussiest kid.
Banana Muffins
The one food my kids will always agree on is muffins. Fresh out of the oven or reheated, muffins are a fan favorite, and can be mixed up with add-ins like cacao nibs, sultanas, or nuts. Plus they give your kiddos a good dose of grains and fiber to start the day.
Mung Bean Cups
Through some experimentation, I discovered I could use my “Just Egg” copycat to make little eggy muffins for an easy breakfast or good protein snack for the lunchbox. Just pour some of the mixture into silicon muffin cups, add in some chopped veggies, and bake for 20-30 minutes at 375 degrees F. Let them cool for a few minutes on a cooling rack and enjoy!
Oatmeal
This is an easy sell for most picky kids. Let them pick the add-ins and put them in as well. Two major favorites at our house are the classic peanut butter and banana combination and strawberries, blueberries and a little maple syrup.
Smoothies
I’ve mentioned my crazy healthy smoothie before, but smoothies are truly the easiest way to get lots of wonderful fruits and vegetables into your kid’s day. I would always suggest using frozen fruit so you don’t have to water it down further with ice, then sneak in some greens, use water, almond or soy milk, or fresh juice to help it blend. I also like to add some chia, hemp, or flax meal in for the added healthy fats. One favorite at our house is a blend of banana, pineapple, mango, papaya, strawberry, and water, with a splash of lime juice and chia seeds. If I’m feeling sneaky I’ll also add in some spinach and ginger, since that’s how I prefer, though the color makes it a little harder sell to the kids.
Fruit Quesadillas
Four words: Banana. Peanut Butter. Quesadilla. My youngest absolutely loves a grilled PB&B quesadilla in the morning, drizzled with a little maple syrup and served with a side of berries. Other delicious combinations include a mix of berries, almond butter, and any variety of small chopped nuts and sprinklings of chia or flax. Just grill them in a skillet for a few minutes and you have a delicious treat for your little fruit-lovers, and if you use the same tortillas I do, you’ll be giving them a big boost of fiber to start the day.
WFPB Protein Pancakes
This recipe was literally made as a response to my lovely child asking for pancakes every morning before school. I keep the mix in the pantry, then add some almond milk and maybe some cacao or berries. It is super fast, high in fiber and protein, and always sure to make your kids smile. Top with fruit slices. maple or date syrup, and you’re ready to roll.
Lunch/Dinner
While I do love an elaborate meal, I thought it best to keep these suggestions to simple recipes, as we all know how hectic mealtime can be with young children. Give these a look and see if something appeals to your style and your kids’ tastes.
Easy Vegan “Fried” Rice
My kids absolutely love a Chinese buffet, but we all know they aren’t the healthiest option for…well, anyone. Instead, I use leftover brown rice to whip up “fried” rice at home. Lots of fiber and veggies, plus a little tofu for added protein.
Vegan Taco Bell Meat
Another somewhat less than unhealthy option my kids love is Taco Bell. I do appreciate that this company was really one of the first fast food chains to be accommodating to vegans, but that doesn’t mean there isn’t room for improvement. Making a plant-based alternative to their classic taco meat is easy, and so stealthy even my kids were fooled. Add in some spring mix and other veggies to your kids’ tastes, and you’ve got an easy, popular dinner for Taco Tuesday.
Air Fryer Tofu Nuggets
I have never, ever met a child that doesn’t like chicken nuggets, but we all know they are far from what most would consider a healthy option, let alone plant-based. Thankfully, our beautiful friend tofu makes for great nuggets, with a few spices and a quick breading (though as a note, I swap out the all-purpose flour for whole wheat). Check out the recipe from Joy at Build Your Bite for the run-down.
Spaghetti with Lentil Bolognese
This is my favorite, out of ideas healthy meal. Whole wheat spaghetti costs $1.00, and the sauce takes less than 30 minutes to make. On top of that, red lentils and veggies are easy to sneak into a red sauce, and topped with a little hemp parmesan and served with a side of toasted French bread, and you have a crowd-pleaser.
Mac and “Cheese”
Sam at It Doesn’t Taste Like Chicken is a godsend for plant-based parents, and this is a good example why. Homemade cheese sauce for macaroni can take a while to make depending on the recipe, but she has found the answer to Kraft. I mix up several servings of her powder mix, so that in a pinch, I can cook some whole wheat macaroni and then whisk the sauce powder with almond milk in a saucepan and have a healthy dinner packed with B-vitamins and protein on the table in fifteen minutes.
Tomato Soup
On a cold day, there is nothing better than soup, and the one my kids will agree on most readily is tomato. It takes nothing but pantry staples and has a depth of flavor that condensed can’t contend with. We serve it with some toasted everything-seasoned French bread, plus a side of fruit (because we can’t have a meal without a fruit around here).
Cashew Alfredo
If you have a little more time, or have some cashew cream at the ready and want something a little more mature than mac n’ “cheese,” alfredo is another easy sell to most kids. Cheesy, salty flavors usually agree with picky kids, and once they get used to the tastes, you can use that enticing blend to slip in more vegetables.
Lentil Sloppy Joes
This is a favorite from my childhood palate. I was even pickier than my kids are, and I freaking LOVED sloppy joes. Thankfully for vegans everywhere, it is also one of the easiest recipes to make plant-based, thanks to the chunky texture and our friend the lentil. Ameera and Robin at Monkey and Me Kitchen Adventures have a great, easy recipe that is sure to please any child.
