5 Healthy Vegan Breakfasts Your Kids Will Love

Let me be clear right off the bat: my household is not vegan.

We have tried a few times, and will likely try again, but I have found it really hard to convert my family—myself included—to veganism. There are a number of reasons for this, which I won’t go into here, but suffice it to say, while we do still consume animal products, I am the first to say that I think a well-balanced, thoughtful vegan diet is the way to go.

Recently, I polled members of The Flourishing Foster Parent to see what topics they would like us to cover in upcoming coaching calls, and one request was from a couple who are vegan foster parents. They would like advice on how to feed children who come into their home via foster care without giving up their vegan values.

Honestly, this is a tough one. And if a child is in foster care, they are entitled to have food that is palatable to them—which, for many children, does not include almond milk and tofu.

While this blog post does not serve as my response to that couple’s question—I am actively looking for an expert (or at least experienced foster parent) who can speak into the specifics of their question—I did want to contribute a bit right now by sharing some meals we eat regularly that are nourishing, that our kids love, and that do not contain animal products.

If you have a favorite plant-based breakfast recipe, please share it in the comments below!

Kashi Waffles with Peanut Butter and Maple Syrup

What kid doesn’t like waffles? The trick is to get healthier version of waffles (or make them and keep them in your freezer).

Pictured above (I’m actually eating what you see there while typing this) is a simple, yummy breakfast with a good dose of fiber and protein—the two things I try hard to get into my kids’ bodies before sending them out the door to school. I really like these gluten-free vegan waffles from Kashi, which I discovered for $1.97/box at The Grocery Outlet (they are $3.50-3.99 in the regular grocery store). I started buying them there, then showed up one day and they were $.97/box! I bought the entire inventory (seventeen boxes) and now our extra freezer is stocked up for a bit. But you can make this so easily with any kind of vegan waffles you find.

Pop the waffles in the toaster. When they come, spread two tablespoons of peanut butter (or whatever kind of nut butter you use) and top with maple syrup. I also always try to put some fruit slices—apples or oranges—on the side to give a little burst of vitamin C as well.

Voila! Easy peasy, lemon squeezy—and so yummy and filling.

Oatmeal Cookie Smoothie

This Oatmeal Cookie Smoothie from The Kitschy Kitchen has been a favorite in our house since the first kids came to us in 2014. I can make a big batch in my Vitamix in minutes and each kid gets a delicious, filling dose of fiber, protein, and potassium—not to mention the fact that it tastes like chocolate!

I usually make some substitutions—for example, I use maple syrup or honey instead of agave nectar, and I will sometimes use soy milk instead of almond milk. I also usually use about half of the amount of cocoa powder called for, or I’ll use premade chocolate almond milk and skip the cocoa powder and syrup altogether (since the chocolate almond milk is already sweet). I also don’t always use frozen bananas—fresh ones work fine too, it’s just not as cold or thick. But this is the general recipe I follow—and my kids LOVE it.

Oatmeal with Maple Syrup

My kids don’t all love oatmeal, but the ones who do really love it. I don’t make it every day, but when I do, I usually add chia seeds while it’s cooking or sprinkle some on top to give it a little bit more goodness. Topped with maple syrup (or honey if you eat honey, which we do), this is a quick, simple, and really good-for-you breakfast. And did you know that, at 6g of protein per cooked cup, oatmeal is a higher-quality protein than many other grain-based foods? Now you do!

Toast, Fruit, and Yogurt

This is so simple and so quick. Whole grain bread, toasted and then topped with vegan butter and whole-fruit jam. Cut into squares on a plate with sliced fruit (I’ve never had a child who didn’t like at least one of the following: apples, bananas, and/or oranges) and a cup of plant-based yogurt. The vegan yogurt options have gotten really good in recent years—while my kids definitely prefer cow’s milk yogurt, they also like coconut-based vanilla yogurts, which are available at most grocery stores (though they are not cheap). I don’t give it to them in the container—I just put it in a bowl. That way, they are less likely to notice when it’s not the cow’s milk yogurt.

Vegan Breakfast Sausage on an English Muffin with Hash Browns

OK, this is not the healthiest option, but if you have a child who likes McDonalds’ breakfast, this might be a good substitute. There are delicious plant-based meat substitutes available in the frozen section of most grocery stores. Field Roast, Gardein, Morning Star Farms, and others offer both links and patties. Toast up an english muffin, warm up the vegan patties, and top with vegan cheddar (we like Daiya cheddar style slices) for a hearty and filling breakfast that rivals McDonald’s sausage McMuffin. For a true fast-food breakfast experience, buy frozen hash brown patties and put those on the plate too, and include a glass of OJ. Again, this is not your healthiest option, but if your kids are used to eating meat at breakfast, this might do the trick!

What do they drink?

Honestly, this is one of the hardest parts of getting my kids to go vegan. They all love cow’s milk, and there is no denying that it is good for them. I have tried to woo them with soy and almond and oat milks, to no avail. For vegan foster parents, this might have to be a point of compromise. The kids need calcium and vitamin D, and milk is a great source of both. We also give our kids water to drink at least one meal each day (usually dinner). They get milk at school with lunch, and usually want milk with breakfast.

That said, you never know! If you have a new child in your home who is willing to try soy or almond milk, give it a try! But be willing to let them have regular milk if that’s what they prefer. If you are concerned about it going bad, since the child is the only one eating it, consider getting smaller containers like these from Horizon.

Let me know if you try any of these! How did your kids like them? What are some of your go-to vegan breakfast favorites?

When Your Guests are Vegan

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We had some of our new neighbors over for dinner last week, and a few days before the dinner, the neighbor, who is a vegan, followed exactly the right protocol for letting your host know of your dietary restrictions: she texted me that they were really looking forward to coming over, and by the way she’s vegan, and she is happy to bring a dish to contribute to the dinner (soup, salad, etc.), and more than anything they’re just really looking forward to spending time with us. (Gracious, generous, informative. I loved it!)

The good thing for my new friend is that I love making vegan dishes, and I have experimented with a number of recipes that have become staples in my catalog of vegan options for dinner parties.

If you’re expecting to host a vegan or vegetarian, but cooking entirely plant-based food is new for you, you’re in luck! Below are three of my tried-and-true vegan recipes that have been hits with herbivores and omnivores alike.

  1. Main: Raw Taco Gorilla Wraps (via Kimberly Snyder)
    I often include chips and salsa or guac with this as well.
    Side: Corn Salad with Lime Vinaigrette (via All Recipes)
    Note—I used fresh corn instead of canned. After shucking, I put the ears in boiling water for about 3-4 minutes, then ran them under cold water to stop them from cooking further. Then, laying them long-ways on the cutting board, I sliced off the kernals. So much better than canned!
    Dessert: Berry Bowl with Sweet Vanilla Coconut Cream
    Place cut up strawberries, raspberries, blueberries, blackberries in small bowls.
    Pour a can of coconut cream into amixing bowl. Add a tablespoon or two of maple syrup and a splash of vanilla extract. Mix together. Pour over the fruit just before serving.
  2. Main: Sweet Potato Shepard’s Pie (via Kimberly Snyder)
    This recipe is a bit of what my mom would call “a fusser.” I usually stick with really simple recipes that I can prepare in an hour or less. This takes a bit more time, because there are a few steps. But it’s so worth it. This is a great dish.
    Side: Mom Simmons’s Tossed Salad (chopped iceberg lettuce, tomatoes, cucumbers, red onion, 2 TBSP EVOO, 2 TBSP lemon juice, 1 TBSP Italian Seasoning, 1 tsp onion powder, a few shakes of garlic powder, all tossed together)
    I usually serve rolls or bread with EVOO for dipping with this as well.
    Dessert: Raw Cacao Truffles (via Kimberly Snyder)
  3. Main: Vegan/Gluten Free Mac & “Cheese” (via Kimberly Snyder)
    Unless your guest is GF, it’s not necessary to use GF noodles. I have made this with regular vegetarian pasta noodles and it’s wonderful!
    Side: Shiva’s Kale Salad with Almond Ginger Dressing (via Kimberly Snyder)
    A tip for preparing any raw kale salad: before adding all of the ingredients, take a few minutes to massage the kale with EVOO. What I do is wash my hands thoroughly, then pour about a tsp of EVOO into my hands and rub them together. Then I massage the kale in the bowl for a while. This tenderizes the kale and makes it easier to chew and digest. It also releases more flavor. Makes a huge difference!
    Dessert: Coconut Cashew Rice Pudding (via Food Network)
    You can make this a day ahead and save yourself some time the day of your dinner party!

Let me know: 

Do you host dinner parties?

Ever have a full-vegan menu?

What are your favorite vegan recipes?

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Amazingly Delicious & Nutritious Alternative to Ice Cream

I’m always looking for fun ways to get fruits and veggies into my kids’ bodies, and while I am not fully raw or fully organic, I do love watching Kristina Carrillo-Bucaram, aka Rawfully Organic, aka Fully Raw Kristina, on YouTube. She has developed wonderful recipes that are 100% plant-based and 100% raw, which is great to have in your diet. (Some of my other favorites are Laura Miller of Raw. Vegan. Not Gross and Kimberly Snyder.)

I had a container of strawberries that were getting a bit over-ripe, and our bananas had grown really ripe and needed to be eaten soon, so I decided to peel them, stick them in the freezer, and make this Fully Raw Ice Cream Dream today as an after-school snack.

A few notes about what I did differently:

  • I only had 4 bananas, so that’s how many I used.
  • I used only strawberries, because they were really ripe and I didn’t have any raspberries
  • I substituted vanilla extract for her pinch of vanilla bean, because I don’t keep vanilla beans in my pantry (maybe I should, but I don’t).
  • I skipped the cinnamon altogether (though I’m sure it would have been great with the cinnamon)
  • ALSO, she does the bananas first and then the berries. I did the berries first and then the bananas. That way, the bananas absorbed some of the remaining juice in the Vitamix and had a slightly pink hue, which was lovely.

Both of our kids LOVED this, had no idea they were only eating fruit, and would have eaten more if I had given them more (with only four bananas, we only had enough for three servings). I am going to keep some peeled, over-ripe bananas in the freezer so I can make this ice cream alternative more often!

So enjoy today’s suggestion as a delicious and nutritious snack/dessert for you and your kids to enjoy! This is also a great guilt-free way to satisfy a late-night craving for ice cream.

To health!