People often wonder what I feed my kids. We don’t eat meat, dairy or eggs. So what does a plant-based diet look like when you have kids who won’t touch a salad? Stick around and I’ll show you.

We eat a lot of vegetables, fruits and whole grains. We make sure we have something satisfying like lentils, beans, tofu or nuts every day. And we avoid processed foods. Sure, I have a weakness for french fries and my kids love candy and sweets but as long as we’re eating our rainbow of fruits and vegetables, it’s okay for us to indulge on junk every once and a while.

chopped vegetables
Ready to roast my rainbow

Dinner tonight will be an easy win for me. I’ve made basmati rice and chopped a variety of vegetables from our local farm (cauliflower, sweet potato, carrots, purple potato, brussels sprouts and orange bell pepper) to roast along with cubes of tofu.

Tofu?

Yes, tofu. It picks up the flavour of the marinade and the result is delicious. I drained and cubed the tofu and tossed it in 2 tablespoons of soy sauce, 2 tablespoons of apple cider vinegar, 1 tablespoon of olive oil, 1 tablespoon of maple syrup and a minced clove of garlic. I let it sit in the marinade for about 5 minutes before spreading it on a cookie sheet. It only needs about 20 minutes in a hot oven (425) to get crispy (turning once) – I roasted it with the orange pepper that didn’t fit on the vegetable roasting pan.

roasted tofu and bell pepper

Did I burn the cauliflower?

Yes, I did. We love the burnt bits of cauliflower. We like our brussels sprouts crispy too – though I’ll admit these are bit crispier than usual… at 425, these were in for about 45 minutes with a couple of stirrings. The carrots could have used a bit more time since I chopped them in big chunks but they disappeared with the rest of dinner.

roasted vegetables - cauliflower, sweet potato, carrots, potato and brussels sprouts

Dinner’s ready

Everyone has rice and tofu in their bowls. There’s soy sauce and Sriracha for the adults. Leftovers will be packed in their lunches.

IMG_4695

The kids heaped their bowls with roasted vegetables – with a little squabble over the purple potatoes. This meal is typical for our dinners since it’s easy to throw together and it goes over well.

My picky eater recently decided he likes brussels sprouts when they’re roasted – so I guess I can’t call him a picky eater anymore! My daughter did say that she likes her carrots crunchy (raw) but overall, dinner was a success.

Thanks for visiting. Leave a comment – let me know how you get your kids to eat their vegetables.

4 thoughts on “Raising vegan kids

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