Hi friends!
I always receive questions about our family dynamic. Are we all plant-based? Are my kids being raised vegan? Is it easy? Does my kid get enough protein? Etc. etc. I’m always happy to answer these questions (never hesitate to message me on IG) but it got me thinking about how many people are really interested in a plant-based household.
I thought it would be helpful to pull together as many tips as I could for plant-based families or those interested in getting onboard.
There’s a lot of information below, ranging from food substitutions to general encouragement. It is my hope that you walk away having learned something new or at least feeling inspired. Most of the below come from my personal experience, but I did reach out to some mamas on Instagram to share their tips with me, as well. You’ll see their names credited when necessary!
1. Plant-based protein sources are abundant, but some great ones to focus on are: beans, lentils, tofu, quinoa, tempeh, edamame, nut butters, chickpeas, almonds, chickpea or red lentil pasta, rolled oats, leafy greens, and soy milk.
2. There are a number of non-dairy milk options for your family, you just have to find what everyone likes best. Options include: almond, soy, cashew, rice, oat, pea protein, hemp, and coconut.
3. Iron is very important for young children. Plant-based sources include: lentils, spinach, oats, fortified pastas, chia seeds, beans, tofu, sesame seeds, sunflower seeds, tempeh, edamame, cashews, raw cacao, spinach, raisins, and oatmeal.
4. Healthy fats are also very important for growing kids. There are plenty of sources, including: nut butters, full-fat coconut milk, olive oil, avocado oil, coconut oil, avocado, walnuts, almonds, pecans, olives, hummus, cashew cream sauce, and coconut-based yogurts.
5. Boxed brownies are a kid-favorite, right? (Or everyone’s favorite). To veganize, simply use 1/4 cup of unsweetened applesauce per egg.
6. Keep raw cashews on hand at all times. You can make milk, cashew cream, cheese, sauces, dips, and even “meat.” (credit: @vibingfabby)
7. Buy in bulk and get a BJ’s or Costco membership because they have a ton of plant-based foods at a great price. From grains, beans, soups, Gardein products, veggie burgers, nuts, non-dairy milks, etc. Really, everything! (credit: @rebecca.roberge)
8. Earth Balance makes a vegan version of Cheez-Its that your kiddos will love. This is especially good if you are trying to transition your kids who love snacks such as this.
9. Look up vegan meals on Pinterest! (@thehealthconsciousmama)
10. Your kids won’t miss out on mac & cheese because this cashew queso is just as delicious on pasta. But if you are in a pinch, you can always stock up on vegan boxed mac and cheese brands such as Daiya, Earth Balance, and Annie’s.
11. Choose a handful of your favorite meals and immediately find a way to veganize them so you do not miss out.
12. If your family is on a budget, focus on the following foods to make the star of your meals: beans (dried are especially cheap), oats, rice, lentils, potatoes, bread, frozen veggies and fruits.
13. Tofu is very versatile. Some family favorites you can make from tofu are: tofu nuggets, chocolate pudding, tofu “scramble” instead of eggs, and tofu quiche.
14. Stir chia seeds into non-dairy yogurt for a healthy and fat-packed snack/breakfast for growing kids.
15. Nutritional yeast has a delicious cheesy flavor that can be added to soups, sauces, and more. But one of the most delicious ways to enjoy it is as a snack sprinkled on top of air-popped popcorn.
16. Nutritional yeast is also a vitamin B12 powerhouse!
17. If you are concerned about vitamin B12 levels in your family, consider a supplement.
18. Many non-dairy milks are fortified with B12, such as SoDelicious coconut milk. Make sure to read the label if you are looking for one.
19. When starting out, buy the fruits and veggies that you know your family loves best to get everyone on board. (credit: @jerika_anderson)
20. Overnight oats are an easy breakfast that can be personalized per person in your family the night before. Makes the morning hustle and bustle much easier when breakfast is already done!
21. Sneak in extra greens in pasta sauces, smoothies, or dips.
22. Always keep a large batch of rice or pasta in your fridge for the week. If you have this on hand, you can use as the foundation to many meals.
23. Create a meal plan for the week so you are not stumped every day on what to make for dinner.
24. Roasted chickpeas are a great healthy snack for both adults and kids.
25. Replace tuna or chicken salad sandwiches with chickpea or white bean salad sandwiches.
26. A favorite “dessert” in our house that is packed with healthy fats and nutrition is chocolate chia pudding.
27. If your kiddo isn’t taking well to many veggies, try to serve with a dip. Sometimes a dip is all it takes for some courage to try.
28. Replace chicken noodle soup with chickpea noodle soup.
29. You can pack a lot of nutrition in a soup. Make a large batch with a protein source (lentils are great) and veggies. Freeze some for later, too. Here’s a great recipe that my toddler loves.
30. Roasted sweet potato fries are an awesome side dish for kids’ lunches.
31. Stock up on frozen veggies, fruits, beans, and nut butters for your pets, too! (credit: @thefirevegan)
32. Bring your kids food shopping with you to encourage them to try new foods and decide what meals they would like to eat.
33. Vegan grilled cheese is easy when you use brands such as Follow Your Heart, Daiya, and Violyfe cheese slices.
34. Stock your fridge with easy-access fruit for everyone.
35. Homemade fruit popsicles are a healthy and nutritious snack for the summer. Invest in some popsicle molds (they are usually pretty cheap) and let your kids decide on the flavor!
36. Search for the vegan versions of your favorite Christmas cookie recipes (or any holiday-related treats you may like) so that no one feels like they are missing out. My favorites are butterballs and peanut butter “kiss” cookies.
37. Plant-based calcium sources include: broccoli, tofu, tempeh, fortified non-dairy milk, beans, lentils, oranges, and collard greens.
38. For chocolate chip cookies, look for Enjoy Life chips, Trader Joe’s bittersweet chocolate morsels, or any dark chocolate chip that does NOT contain milk or milkfat.
39. Beans are a great source of protein for everyone and can be used in so many different ways, including: in tacos or burritos as is, mashed into a quesadilla, blended into soups or dips, in chili, baked in brownies, and made into burgers.
40. Consider starting a garden to grow your own vegetables to pique your kids’ interest and encourage them to try new ones.
41. A fast and cheap plant-based meal for dinner can be as simple as pasta with sauce and veggies.
42. On a lined sheet pan, dollop small round of non-dairy yogurt and freeze. A fun and healthy snack comparable to yogurt melts!
43. Make a healthier version of ice cream by blending frozen banana, non-dairy milk, unsweetened cocoa or cacao powder, nut butter, and a bit of maple syrup to sweeten.
44. Stir ground flaxseed into morning oatmeal for a healthy dose of omega 3s. Eat your oats together!
45. Familiarize yourself with animal ingredients.
46. If a product has cholesterol in it, it is not vegan.
47. Sub avocado for mayo on sandwiches. But if you really love mayo (like myself), there are plenty of great vegan brands.
48. If you have little ones, consider some of these books to help educate on why you eat plant-based or eating vegetables/fruits in general: Plants Feed Me, Mrs. Peanuckle’s Fruit Alphabet, Mrs. Peanuckle’s Vegetable Alphabet, Linus the Vegetarian T-Rex, V is for Vegan. (affiliate links)
49. Visit an animal sanctuary with your family as a good reminder as to why you are raising a plant-based family. This is also a great learning experience for children.
50. Aside from cashew cheese, pesto is another great way to get nuts into a toddler’s diet without giving them whole nuts (choking hazard).
51. If your kids like plain pasta, consider buying an iron-fortified and protein-rich pasta such as red lentil or chickpea pasta to up the nutrition factor.
52. Start an herb garden to teach and excite little one’s about new flavors.
53. Add veggies to muffins for an extra dose of nutrition. Do a quick google search for zucchini muffins – always a fave!
54. Realize that no one is perfect and it is okay to slip-up or take a relaxed approach. Every family, adult, child, baby is different. You’ll know what works best for your family!
This is just scratching the surface. If you want more plant-based inspiration or tips geared towards your family/littles, definitely follow me on Instagram. I share a lot over there daily. I hope that these have been helpful and insightful. x
