Healthy Vegan Meals for Kids

How to make healthy vegan meals for kids? Or better yet, healthy family meals?

Children need to eat. Every day. But not just any kind of food...

Our children depend on us to feed them well. We are the only ones who can make sure they eat meals that are healthy. School won't do it. Restaurant chefs won't do it. It's us who need to do it.

Is this what we signed up for when we became parents, to become cooks too?

Before your little one was born, did you think about the fact that as parents we have to prepare healthy meals and snacks day after day? I sure didn't!

And obviously home made food is better for our children than take out or frozen dinners... But hours in the kitchen can make any parent tired and overwhelmed and that's also not good!

But there is hope! And that is called...

Meal Planning!

By the way, lower down the page you find some nutritious recipes 

Healthy meal planning is there to make it just a little easier to be a parent. And yes, when you have the right tools making food can be fun again.

Some websites only provide you with the planning system, that's it. No recipes!

But if you don't know how to feed your family right, a software like that is useless, no matter how fancy it looks like.

The good news is that I've found one that's cool, because there are new healthy meals for kids and their parents all the time. One dinner recipe for every day of the week. And the system even gives you shopping lists, so you are basically ready to go.

For those of us who are very busy, it's easiest just to follow the delicious menus as they are.

Because with me you can also learn how to make healthy meals for kids!

Like the website I talked about above, I also make weekly meal plans that are great for families who want to start to eat healthier.

They include breakfast, lunch and dinner, where the system above only provides you with one family meal a day!

With my plans you will be able to make nutritious meals without any trouble.

Learn more here: Healthy Meal Plans for Kids

Healthy Recipes for Kids and their Parents

Let's now look at how to make some super healthy vegan meals for kids.

Stuffed Bell Peppers

Ingredients for 4 people:
8 organic red bell peppers (more if you guys are very hungry!)
2 cups or 400 g cashew nuts
6 medium tomatoes
20 sun-dried tomatoes
And about two handfuls of your favorite fresh herb, can be rosemary, cilantro or thyme, depends on what you like most.

1. Place the cashews in a bowl of water and soak for about 3 hours
2. Do the same with the sun-dried tomatoes - soak for a few hours
3. Place the fresh tomatoes at the bottom of your blender. Blend for a few seconds. Then add the nuts and half of the herbs. Blend until mixed. Now open the small top lid of the blender, add the sun-dried tomatoes one by one while blending at a low speed. When it looks like a think paste, it is done.
4. Next you cut off the top of the bell peppers and stuff them with the yummy cashew-tomato paste. Then decorate with some more herbs.

If you want you can warm them up in the oven, for about 15 minutes at 300 F / 150 C. But if you want to eat them cold, it's perfectly OK! 

  • Bell peppers are full of antioxidants and vitamin C. And tomatoes full of lycopene and potassium. Sun-dried tomatoes a good source of protein, and cashews are full of magnesium! 

A perfect combination!

On this page you find more great suggestions of healthy vegan meals for kids:

Best Vegan Meals for Kids

When thinking about meals to make, how about soups?

They are practical because you can put all kinds of good stuff in them. I know a mom who adds some honey to her soups because her kids seem to like them better that way.

Vegan soup

Cut the vegetables into pieces and boil with vegtable stock cube for about 10 minutes. Add the lentils. Let it all cook for another 10 minutes.

At the end add the ginger, paprika powder and garlic. 

Use an immersion blender to puree the whole thing. Or let the soup cool a little and then blend it in a food processor.

Add the coconut milk and finely chopped cilantro/coriander.

Let the soup stay on the stove on low heat for a few more minutes.

If needed, add some salt and pepper.

Serve and garnish with some fresh greens or herbs like cilantro, oregano or parsley.

I hope you all will like it!

Did you know that wheat bread is not always that good for us?

Even if it's whole grain! And that is usually something families tend to eat a lot of.

Kids have it with them to school, sandwiches as snacks and often as part of breakfast and sometimes in the evening too...

But too much or too often isnt so good,

Wheat dries out our gut and can leads to constipation.

Some kids even get painful tummy aches when they eat too much pasta, bread, buns or cinnamon rolls.

On this page I write more about good nutrition for kids.

Here is an alternative:

Gluten Free Vegan Bread

Healthy Vegan Bread

When I make this bread I have to replace the corn flour with tapioca, because I am allergic to corn. My stommach get upset for days after having anything that contains corn. Tortilla chips or popcorn, polenta or anything like that is a total no no for me. Otherwise I really like this bread, especially the sesame seeds on top. The himalayan salt can also be replased by regular sea salt.

Is bread vegan?

Not always! I like that this bread is totally plant-based, no dairy and no eggs needed. 

By the way, did you ever make your own pesto?

I did and it is not so hard as someone might imagine it to be if you have a recipe that is quite straight foward.

The recipe that I have used in the past is t's by Noora Shingler, a Finnish gluten-free and plant-based author and mother.

another one of those healthy Vegan meals for kids

Easy home made pesto with rice noodles, lentil pasta or regular spaghetti (preferably organic),

with some vegetable sticks on the side, this makes a balanced dinner meal!

Healthy Vegan Pesto

You will need:

Baby spinach and basil leaves, about 2 cups each
1/2 cup or 1.5 dl olive oil
1/4 cup or 1 dl pine kernels
The juice of 1 lemon
About 1/4 cup or 1-2 dl cold water, or a little bit more
Some pink Himalayan salt

Mix everything in a food processor. Add water until the mixture has a consistency you are satisfied with. Add salt. That's it!

By the way... would you like to see approximately what the moms who come to me for help feed their children?

Here: Healthy Diet for Kids - Eating Plan Example

This was so great, I had to share, it's my dream:

Thanks for visiting this healthy vegan meals for kids page. Hope you found it useful. If you want to learn more about super healthy food for kids, visit this page.

Or check out some lifestyle info here: What's healthy for kids and what's not?


Leave a comment or question for me here :)

Does your little one have a favorite food? Or a favorite dish? Please share it.

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