With the return to the school routine, families face the daily challenge of preparing nutritious and appealing meals for children at this crucial stage of growth.
A vegan diet, centered on plant-based foods and free of animal products, can be key to healthy development by ensuring a varied intake of vegetables, fruits and whole foods
Despite the misinformation and myths that still surround it, professional health organizations such as the American Academy of Pediatrics and the Academy of Nutrition and Dietetics support the viability of a vegan diet for children, as long as it is followed with the guidance of a pediatrician and a nutritionist.
Casa Vegana, a nonprofit that since 2017, following Hurricane Maria, has been dedicated to providing accessible education about veganism, held a plant-based cooking workshop in Río Piedras in late August focused on children, to encourage delicious and nutritious vegan options in the meals and snacks of the youngest eaters.
The event drew a large group of mothers of school-age children, including one who was still breastfeeding, along with a couple of fathers who also attended, which led to an interesting exchange about the experiences and challenges that many face when deciding to raise their children under a cruelty-free lifestyle and a plant-based diet.
Vegan recipes for kids
During the workshop, Jessiely Olivero, founder of Casa Parque Eco-Healing in Carolina, shared a couple of quick, easy-to-prepare recipes for a nutrient-packed breakfast, lunch or dinner, ideal for any busy day.
"Many times we overcomplicate things when we want to make healthy dishes, but it's as simple as incorporating fruits, vegetables and other super nutritious ingredients that nature gives us," said Olivero, also the mother of a bright 7-year-old girl who has been vegan since birth.
1. Breakfast: Pink oatmeal with fruit 🥣
oats (to taste, depending on desired consistency)
2-3 cups of water
1 cup of cashews
4 to 6 dates (more dates, sweeter result)
sunflower or pumpkin seeds (optional)
a small drop of vanilla extract
the secret ingredient: a small piece of beet (it gives the oatmeal its pink color and turns it into a power food)
seasonal fruit (usually better quality and more affordable)
Blend the room-temperature water with the cashews to make the "plant milk."
Add oats to taste depending on how thick you want it, along with the dates to sweeten it.
Add the portion of beet, seeds to taste and a small drop of vanilla extract. Blend everything together until the oats reach the desired texture.
Serve in a bowl with seasonal fruit in different colors for a breakfast full of energy and nutrients.
2. Lunch or dinner: Tofu bites with mashed potatoes and broccoli 🥦
one block of tofu (preferably firm or extra firm)
salt, paprika and liquid aminos for seasoning
potatoes
broccoli
vegan "butter"
additional condiments to taste
Preheat the oven to 400 F. Remove the tofu from the package, pat it dry and break it into small pieces by hand.
In a bowl, place the tofu pieces, add salt, paprika and liquid aminos to taste and mix. Bake for about 40 minutes, or until golden and crispy, turning every 10 minutes so they cook evenly.
Boil the potatoes for half an hour, or until soft. Separately, bring water to a boil and cook the broccoli for about 5 minutes.
Drain, mix the potatoes with the broccoli, and add salt, pepper and vegan butter to taste. Mash until combined.
How to pack a vegan lunch box
Putting together a healthy and appealing lunch box can make the return to school easier. With a few simple tips, nutrition advisor Jey Barbosa (known on social media as @growingup.vegan) shared some ideas for assembling delicious and balanced snacks.
"For me the number one key is to keep it simple and plan ahead. Eating healthy doesn't have to cost more either, because we can prepare everything at home, with natural ingredients and even fresh seasonal fruits that are more affordable," said Barbosa, who has two children who are vegan, just like her and her husband.
A few tips before you start
A few tips for packing healthy lunch boxes:
Take advantage of seasonal fruits (they tend to be fresher and tastier, and also less expensive).
Use fruit and vegetable cutters to make fun, appealing shapes for kids.
Don't give them the same thing every day. Let them choose from several fruit or vegetable options and give them new foods to try.
Include healthy dips such as peanut butter, almond butter or hummus.
Avoid processed products and try to recreate them in a healthier way. For example, make carrot muffins instead of sending packaged ones.
Choose stainless steel containers: they are durable, eco-friendly and keep food fresh longer.
This content was translated with the assistance of Artificial Intelligence (AI).
