Plant-Based Recipes for Kids | Vegetables on Table

Healthy and Delicious Plant-Based Recipes for Kids

By Dr. Manasa Mantravadi

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Time to Read: 9 min

As a pediatrician, I've seen my share of picky eaters. But I also know firsthand the incredible benefits a plant-based diet can have on children's health. From providing essential nutrients for growth and development to boosting energy levels and even reducing the risk of chronic diseases later in life, plant-based foods truly are a powerhouse of nutrition.


But, I get it. The idea of switching to a plant-based diet can seem daunting, especially when faced with a child who insists on chicken nuggets and mac and cheese for every meal. That's why I want to shift our perspective a little. Instead of viewing it as a restrictive diet, let's think of it as an exciting culinary adventure! The world of plant-based foods is bursting with vibrant colors, unique textures, and a vast array of flavors waiting to be discovered.


Did you know that a plant-based diet is being better for your health and better for our carbon footprint? Cutting back on meat and incorporating more plants is good for kids' growing bodies - plus we will leave a healthier planet behind for them. Little things can make a big impact when we all do it together, so join us in enjoying a more plant-based diet.


In this blog post, I'll share a curated collection of plant-based recipes specifically designed to appeal to even the pickiest eaters. These recipes are not only packed with nutrients but also taste amazing, proving that healthy eating can be fun and delicious.

About Ahimsa

Founded by a pediatrician and mom of three

Stainless steel is the only kid-friendly material recommended by the American Academy of Pediatrics 

We are guided by a Scientific Advisory Council comprised of environmental and medical experts, guiding us in creating the safest products, following the latest science and promoting policy to protect human health and our planet

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Breakfast Bonanza

Breakfast is often called the most important meal of the day, and with good reason. It sets the tone for energy and focus, especially for growing children. But mornings can be hectic, and sugary cereals often seem like the easiest option. Let's break that cycle with a nutritious and fun plant-based breakfast that your kids will love.

Banana Oat Pancakes

Prep time: 5 minutes 

Cook time: 15-20 minutes 

Servings: 4

These aren't your average pancakes! These fluffy, naturally sweet pancakes are packed with oats for sustained energy and the goodness of bananas.

Ingredients:

  • 1 ripe banana, mashed
  • 1 cup rolled oats
  • 1 cup unsweetened almond milk (or any milk of your choice)
  • 1 teaspoon baking powder
  • ½ teaspoon vanilla extract
  • A pinch of cinnamon (optional)

Instructions:

  1. In a blender, combine all the ingredients and blend until smooth. If the batter seems too thick, add a bit more milk.
  2. Heat a lightly oiled skillet over medium heat.
  3. Pour ¼ cup of batter onto the skillet for each pancake.
  4. Cook for about 2 minutes per side, or until golden brown and cooked through.
  5. Serve warm with your favorite toppings like fresh berries, sliced bananas, maple syrup, or a dollop of nut butter.

Presentation Tip:

Cut the pancakes into fun shapes using cookie cutters. Serve them on a vibrant Ahimsa rainbow plate to make breakfast even more exciting! The bright colors and playful shapes will make your little ones eager to dive in and explore the flavors of this healthy, plant-based breakfast.

For a fun twist, let your kids help you make the pancakes. They can mash the banana, pour the ingredients into the blender, or even flip the pancakes with your supervision. It's a great way to make breakfast a fun and interactive experience, and they'll be more likely to eat something they helped create!

Mealtime Essentials

Lunchtime Love

As a pediatrician, I know that lunchtime can be a battleground for picky eaters. But it's also a crucial opportunity to fuel your child's growth and energy levels for the rest of the day. Let's transform lunchtime into a fun and flavorful experience with these plant-based recipes that are both nutritious and kid-approved.

Plant-based recipes for kids | Vegetarian Meal on Ahimsa plate

Hummus Veggie Pita Pockets

Prep time: 10 minutes 

Servings: 4

These colorful pita pockets are a fantastic way to introduce a variety of vegetables to your child's palate. They're customizable, easy to assemble, and perfect for a packed lunch or a quick meal at home.

Ingredients:

  • 4 whole-wheat pitas
  • 1 cup hummus
  • 1 cup shredded carrots
  • 1 cup chopped cucumber
  • ½ cup cherry tomatoes, halved
  • ½ cup crumbled feta cheese (optional)

Instructions:

  1. Warm the pitas in a skillet or microwave until soft.
  2. Cut a pocket into each pita.
  3. Spread a generous layer of hummus inside each pita pocket.
  4. Fill the pockets with shredded carrots, chopped cucumber, halved cherry tomatoes, and crumbled feta cheese (if using).

Presentation Tip:

Serve the pita pockets on a colorful Ahimsa rainbow plate to add a touch of fun to lunchtime. The vibrant colors of the vegetables against the plate's cheerful hues will make this meal even more appealing to your little ones. Encourage them to explore the different textures and flavors, and let them have fun dipping their pita pockets into extra hummus.

For a fun twist, set up a "pita pocket bar" and let your children assemble their own creations. Offer a variety of fillings, such as shredded lettuce, avocado slices, or roasted sweet potatoes. This hands-on approach can make lunchtime more interactive and encourage your children to try new vegetables they might not otherwise choose.

Dinner Delights

Dinner is a time for families to gather, share stories, and enjoy a delicious meal together. Let's make it a plant-based feast that everyone will love, from the pickiest toddlers to the most discerning adults. This one is a hit at my house.

Veggie-Loaded Mac and Cheese

Prep time: 15 minutes 

Cook time: 25 minutes 

Servings: 4

This isn't an ordinary mac and cheese. We're sneaking in a healthy dose of vegetables into this classic comfort food, making it a nutritious and satisfying dinner option.

Ingredients:

  • 1 box (12 ounces) whole-wheat elbow macaroni
  • 2 tablespoons vegan butter
  • 2 tablespoons all-purpose flour
  • 2 cups unsweetened almond milk
  • 1 cup nutritional yeast
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 cup grated carrots
  • 1 cup chopped broccoli florets
  • ½ cup frozen peas

Instructions:

  1. Cook the macaroni according to package directions.
  2. While the macaroni is cooking, melt the vegan butter in a saucepan over medium heat. Whisk in the flour and cook for 1 minute.
  3. Gradually whisk in the almond milk and bring to a simmer. Cook until thickened, stirring occasionally.
  4. Stir in the nutritional yeast, salt, and pepper.
  5. Add the cooked macaroni, grated carrots, chopped broccoli, and frozen peas to the sauce. Stir to combine.
  6. Cook until the vegetables are heated through, about 5 minutes.

Presentation Tip:

Serve this hearty mac and cheese in Ahimsa's stainless steel bowls. The bowls' sleek design and durable construction will keep the meal warm and inviting, while the generous size allows for plenty of cheesy goodness and veggie-packed bites. The reflective surface of the bowls might even add a touch of magic to dinnertime, making it an extra special occasion for the whole family.

Snack Attack

Snack time is a chance for kids to refuel and recharge, but it's also a common culprit for unhealthy choices. Let's ditch the processed snacks and embrace wholesome, plant-based options that will keep your little ones satisfied and energized. I make these for school lunches - and maybe pack some in my lunch, too. 

No-Bake Energy Bites

Prep time: 10 minutes 

Servings: 12

These energy bites are a nutritious and delicious alternative to store-bought snacks. They're packed with healthy fats, protein, and fiber, making them a perfect on-the-go snack or a quick pick-me-up.

Ingredients:

  • 1 cup pitted dates
  • ½ cup rolled oats
  • ¼ cup nut butter (almond, peanut, or cashew)
  • ¼ cup shredded coconut
  • ¼ cup mini chocolate chips
  • 1 tablespoon chia seeds
  • A pinch of salt

Instructions:

  1. In a food processor, combine the dates, rolled oats, nut butter, shredded coconut, chocolate chips, chia seeds, and salt.
  2. Pulse until the mixture forms a sticky dough.
  3. Roll the dough into small balls.
  4. Store the energy bites in an airtight container in the refrigerator for up to a week.

Presentation Tip:

Arrange the energy bites in a colorful Ahimsa rainbow bowl. The bowl's divided sections are perfect for separating different types of snacks, making it easy for kids to choose their favorites. The vibrant colors of the bowl will add a touch of whimsy to snack time, making it even more enjoyable for your little ones.

Conclusion

As we've explored, making plant-based meals appealing to kids is all about creativity, fun, and a willingness to experiment. By incorporating vibrant colors, playful shapes, and a variety of textures, you can transform everyday ingredients into exciting culinary adventures that nourish both body and soul. Remember, the journey to a healthier lifestyle is a marathon, not a sprint. Be patient, have fun in the kitchen, and let your children explore the wonderful world of plant-based foods at their own pace.

And if you're looking for a way to make mealtime even more enjoyable, consider Ahimsa's range of stainless steel dishware. Our products are safe, durable, and specifically crafted to promote healthy eating habits in children. From our colorful mindful mealtime set to containers for snacking on the go, Ahimsa dishware adds a touch of fun and functionality to every meal.

Dr. Manasa Mantravadi

Dr. Manasa Mantravadi

Dr. Manasa Mantravadi is a board-certified pediatrician whose dedication to children’s health drove her to launch Ahimsa, the world's first colorful stainless steel dishes for kids. She was motivated by the American Academy of Pediatrics’ findings on harmful chemicals in plastic affecting children's well-being. Ahimsa has gained widespread recognition and been featured in media outlets such as Parents Magazine, the Today Show, The Oprah Magazine, and more.

Dr. Mantravadi received the esteemed “Physician Mentor of the Year” award at Indiana University School of Medicine in 2019. She was also named a Forbes Next 1000 Entrepreneur in 2021, with her inspiring story showcased on Good Morning America. She serves on the Council for Environmental Health and Climate Change and the Council for School Health at The American Academy of Pediatrics. She represents Ahimsa as a U.S. industry stakeholder on the Intergovernmental Negotiating Committee (INC) for the Global Plastics Treaty, led by the United Nations Environment Program. Dr. Mantravadi leads Ahimsa's social impact program, The Conscious Cafeteria Project, to reduce carbon emissions and safeguard student health as part of a national pilot of the Clinton Global Initiative.

She is dedicated to educating and empowering people to make healthier, more environmentally friendly choices at mealtime. Her mission remains to advocate for the health of all children and the one planet we will leave behind for them through real policy change within our food system.

More Mealtime Essentials

Frequently Asked Questions

Why should I use stainless steel instead of plastic? Is stainless steel better for health?

The American Academy of Pediatrics (AAP) released a report in July 2018 suggesting ways that families can limit exposure to certain chemicals at mealtime, including “the use of alternatives to plastic, such as glass or stainless steel, when possible.” The report explained that “…some additives are put directly in foods, while “indirect” additives may include chemicals from plastic, glues, dyes, paper, cardboard”. Further, “Children are more sensitive to chemical exposures because they eat and drink more, relative to body weight, than adults do, and are still growing and developing.” While stainless steel items meet the recommendation to avoid plastic products in children, Ahimsa® products have the obvious advantage of not breaking like glass.

Is stainless steel better for the environment than plastic?

According to the Steel Recycling Institute, steel can be recycled over and over and over again without losing its integrity and requires less energy to recycle than to make anew. Most plastic unfortunately ends up in landfills and it is estimated to take 700 years to decompose. Our special coloring process that allows Ahimsa® products to be fully metal is environmentally friendly, so it does not produce toxic run-off into the ecosystem.

Will Ahimsa products break or peel?

No. Our steel is durable, so it won’t break or shatter with everyday use, like glass. And it won’t peel, like other colored stainless steel products you’ve seen. We use a special process that allows the colors to naturally occur in the metal.

Which Ahimsa products are best for my little one(s)?

Our products are meant to last, you can use Ahimsa at ages 1, 8 and 18! We thoughtfully design our products to be safe for little ones and our planet while reducing consumption. Once your child outgrows the Starting Solids Set  and can use regular cups and utensils, the training cup is the perfect size rinse cup in the bathroom, the infant spoon doubles as a tea stirrer and the bowl is great for snacks or as an additional compartment to our modular divided plate. Our plates are great for any age as they encourage choosing a variety of healthy foods at each meal and help visualize portion sizes easily. It’s the lasting beauty of stainless steel - grows with your child and reduces waste.

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