Plant based vegan recipes
Table of Contents
What do we know about vegan or plant based diets?
Some of you will want to follow a vegan or vegetarian diet, and therefore pass this onto your babies. This is not a problem but there are a few things to bare in mind:
Understanding where nutrients come from.
What supplements you may have to include in your babies diet daily.
Vegans do not consume animal or fish products of any kind, including dairy, eggs or honey. If your baby does not eat meat, you will need to make sure that your baby is getting nutrients from other plant based sources. For example nut butters are great for protein and lentils are equally good for plant based protein. You should be aware, however, that it may be more difficult for children following a vegan diet to get certain nutrients because some vitamins and minerals, such as B12 and iron, are either not found in plant-based foods or are harder for our bodies to absorb in plant form. Children on a vegan diet therefore may need to take supplements. Of course, at the start of your baby’s first year, the main food source will be your breast milk or formula milk. So, there will be time during these early months to plan ahead.
If you choose a plant based milk, make sure it is fortified so that all the vitamins and minerals that you will find in cow’s milk, you will get in a plant based alternative.
Iron is also very important so you need to make sure your baby has a fortified breakfast cereal, dark green vegetables like spinach and beans and lentils as part of their diet.
The Power of Vegan and Plant-Based Diets for Baby-Led Weaning
As the awareness of the impact of our dietary choices on the environment and our health continues to grow, many parents are embracing a vegan or plant-based lifestyle for their families. This includes adopting a vegan or plant-based approach to their babies' first foray into solid foods, known as baby-led weaning. This method allows babies to explore and self-feed whole foods right from the start, promoting independence, diverse palate development, and healthy eating habits. Let's delve into the numerous advantages of vegan and plant-based diets for baby-led weaning.
Nourishing Their Growing Bodies
One concern parents often have when considering a vegan or plant-based approach to baby-led weaning is whether their baby will receive adequate nutrition. However, with careful planning and a well-balanced diet, a vegan or plant-based approach can provide all the essential nutrients a growing baby needs. Plant-based sources of protein include beans, lentils, tofu, and quinoa, while calcium can be obtained from fortified plant-based milk and leafy greens. Iron-rich foods, such as fortified cereals, tofu, and dark leafy greens, can provide the necessary iron for babies.Empowering Palate Development
Introducing a wide variety of flavours and textures during baby-led weaning is essential for cultivating a diverse palate. Vegan and plant-based diets inherently offer a vast array of flavors, colors, and textures from fruits, vegetables, legumes, grains, and nuts. This exposure to a rainbow of whole foods can help babies develop a lifelong love for fruits and vegetables, reducing the likelihood of developing picky eating habits later in life.
Fostering Environmental Consciousness
Growing concerns about the environmental impact of animal agriculture have prompted many families to adopt vegan or plant-based diets for ethical reasons. By introducing babies to a plant-based lifestyle from the start, parents have an opportunity to instill a sense of environmental consciousness and empathy for animals at a young age. Teaching children about the interconnections between their food choices, animal welfare, and the environment can set them on a compassionate and sustainable path.Reducing the Risk of Chronic Diseases
Research suggests that a well-planned vegan or plant-based diet can help reduce the risk of chronic diseases later in life. By introducing fruits, vegetables, whole grains, and legumes during baby-led weaning, parents can set the stage for a healthy future for your little ones.
All of my recipes that are vegan, have this in mind, and you will find healthy nutritious recipes that you will be able to feed your baby with confidence. If you are in any doubt at all with regard to changing your child’s diet, always consult with a medical practitioner.
Going Vegan at Breakfast: A Wholesome Journey
Breakfast is often considered the most important meal of the day, providing us with the necessary fuel to kickstart our mornins. In recent years, the popularity of vegan food has skyrocketed, and this dietary choice is no longer confined to lunch and dinner options alone. With an ever-expanding range of plant-based alternatives, breakfast time has become an exciting and delicious journey for those embracing a vegan lifestyle.
One of the easiest and most fulfilling ways to begin a vegan breakfast is by swapping out traditional dairy products. Instead of cow's milk, almond, soy, oat, and coconut milk are available in abundance, ready to be poured onto your favorite cereals or mixed into a velvety smoothie. Additionally, vegan-friendly butter alternatives made from vegetable oils can be spread onto toast or added to scrumptious pastries.
For those who enjoy a hearty meal to jumpstart their day, tofu scrambles have become a popular alternative to traditional scrambled eggs. Tofu, a versatile and protein-packed soy-based product, can be seasoned and cooked with an array of spices and vegetables to create a satisfying egg substitute. When combined with colorful bell peppers, onions, and a sprinkle of turmeric for a vibrant yellow hue, these tofu scrambles are not only visually appealing but also packed with nutrition.
Pancakes, another breakfast classic, can also be easily veganized. By replacing eggs with flaxseeds soaked in water, and cow's milk with a plant-based alternative, a stack of fluffy, perfectly golden vegan pancakes can be achieved. These can be complemented with a variety of toppings such as fresh fruit, maple syrup, or even coconut cream for an extra indulgent touch.
For those on the go, smoothie bowls have become a trend that combines convenience with nutritional benefits. These bowls offer a creative canvas to experiment with different flavor combinations and textures. A delicious blend of frozen fruits, such as bananas, berries, and mangos, can be mixed with plant-based milk and topped with a variety of superfoods ranging from chia seeds to granola and nuts. Not only do smoothie bowls provide a burst of energy, but they also offer a vibrant visual appeal that makes breakfast an Instagram-worthy affair.
Here are my recipes that I consider would be a great way to start yours and your little ones day.
Plant-Based Delights: Nourishing Lunches and Dinners
Whether you are fully committed to a vegan lifestyle or simply looking to incorporate more plant-based meals into your routine, the range of options available is immense. From vibrant salads bursting with colours and flavours, to hearty and satisfying entrees, plant-based lunches and dinners offer a world of delicious possibilities.
For lunches, you can opt for finger foods that are easy for little hands to hold and chew. Start with avocado slices, which are packed with healthy fats and essential nutrients. Pair them with roasted sweet potato wedges or baked carrot sticks, providing a healthy dose of fibre and vitamins. Soft-cooked lentils or quinoa can be served as protein-rich finger foods.
For a more substantial lunch option, consider a plant-based pasta dish. Use whole wheat or gluten-free noodles and toss them with a variety of steamed vegetables, such as broccoli, cauliflower, and peas. A homemade tomato sauce made from pureed tomatoes, garlic, and herbs can add a flavorful touch to the dish.
When it comes to plant-based dinners, introducing legumes is a great idea. You can prepare a creamy lentil and vegetable curry served with cooked brown rice. This dish is not only rich in protein but also provides a good amount of complex carbohydrates and fibre. Another option is cooking a hearty vegetable and bean chilli, featuring ingredients like kidney beans, bell peppers, and tomatoes. Serve it with a side of cornbread or whole wheat tortillas for a complete meal.
For a lighter dinner option, you could prepare a colourful vegetable stir-fry with tofu or tempeh. This dish can showcase a variety of vegetables such as bell peppers, snap peas, and mushrooms, sautéed in a flavourful sauce made from soy sauce, ginger, and garlic. Serve it over a bed of quinoa or brown rice.
Remember to consult with a paediatrician or registered dietitian to ensure your child is receiving all the essential nutrients they need on a plant-based diet. With careful planning and a diverse selection of plant-based foods, babies and toddlers can thrive on a nutritious and delicious plant-based diet.
Introducing Plant-Based Snacks and Desserts: Nurturing Healthy Habits in Babies and Toddlers
Embracing plant-based foods during the early stages of life not only fortifies nutritional foundation but also promotes a lifelong love for wholesome, plant-powered nourishment. Let's explore how introducing plant-based snacks and desserts to babies and toddlers can pave the way for a lifetime of healthy eating habits.
Plant-based snacks provide an array of essential vitamins, minerals, and fibre that support a developing child's growth and well-being. Fruits and vegetables, like mashed bananas, soft avocado, or roasted sweet potato wedges, are packed with nutrients and make fantastic, finger-friendly snacks. These natural, plant-based treats offer a burst of flavors that babies and toddlers often find delectable and refreshing.
Furthermore, plant-based desserts offer a healthier alternative to traditional sugary treats, while still satisfying those little sweet tooths. For instance, homemade chia seed pudding, made with plant-based milk and a touch of natural sweeteners, provides a creamy and nutrient-rich treat. Similarly, frozen fruit popsicles or fruit-based sorbets offer a guilt-free, refreshing indulgence. You could also try my watermelon slushie!
Introducing plant-based snacks and desserts to babies and toddlers offers several long-term benefits. Firstly, it encourages a diverse palate, familiarizing children with a wide range of flavors, textures, and aromas. This early exposure lays the foundation for an adventurous eater, allowing them to embrace a broader range of foods as they grow older. Additionally, opting for plant-based options helps instill healthy eating habits from the start. By emphasizing whole, unprocessed foods, parents can steer clear of excessive added sugars, unhealthy fats, and unnecessary chemicals commonly found in commercial snacks and desserts. These choices mitigate the risk of childhood obesity, diabetes, and other diet-related health issues.
Plant-based snacks and desserts for babies and toddlers go beyond mere sustenance; they represent an opportunity to shape healthy eating habits from the onset. By nurturing a love for plant-powered goodies, you can empower your little ones to make conscious, nutritious choices throughout their lives. Whether it's a colourful fruit skewer or a creamy chia seed pudding, these plant-based treats provide the perfect balance between taste and health, making snack time an adventure in wellness.
Here are my snacks and desserts recipes:
In conclusion, introducing plant-based foods during the baby-led weaning process is not only beneficial for the health and development of our little ones, but also for the environment. By offering a wide variety of fruits, vegetables, legumes, and grains, we are providing them with essential nutrients, promoting a diverse palate, and instilling healthy eating habits from an early age. Plant-based foods are not only rich in vitamins, minerals, and fibre, but they also contribute to reducing our carbon footprint and protecting our planet's resources. So, let's embrace the power of plant-based options and lead our babies on a lifelong journey of nourishment, compassion, and sustainability.
This breakfast bar is similar to a porridge oats bar but without using eggs and no added banana. Perfect finger food for BLW and packed with quinoa protein.