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Plant-Based Recipes for Kids

Child-Friendly, Meat-Free Meals & Snacks for Tweens, Teens and Juniors!

BY: Matthew Goods

Copyright 2022 by Matthew Goods

Copyright Page

All rights remain reserved. This publication or any of its content may not be published, distributed, copied, or printed without the explicit permission or authorization of the author. No part of this book may be reproduced in any form, you may only use brief excerpts of the book in published reviews. This book is protected under the law. The author is not responsible or liable for any damage caused by the reader's use of this book.

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Table of Contents

Introduction

Eat more veggies! If you are looking for ways to give your little rascals more vegetables, these 40 plant-based kid-friendly recipes will go a long way towards helping them get their 5-a-day!

Its up to you to make sure your tweens, teens and juniors are healthy and strong. But you cant expect your kids to embrace a plant-based diet overnight, especially when their classmates are tucking into fast food and sugar-laden snacks.

Whats more, there is no need to banish animal products from your kids diet completely. Instead, make adjustments to their favorite foods, a little at a time. You can do this by making plant-based recipes, including fresh bean burgers, hidden veggie pasta dishes and snacks, and dairy-free ice cream.

Focus more on plant-based foods such as nuts, seeds, whole grains, non-dairy milk and butter, legumes, beans, and of course, those all-important fruits and veggies.

Whether you are feeding a tween, teen, or junior, these 40 plant-based recipes for kids are meat-free. Better yet, theyre healthy, child-friendly, and tasty enough for even the pickiest eaters!

Breakfasts

1. Apple-Maple Cinnamon Rolls

While these naturally sweet rolls are a real treat, they also have lots of nutritional value.

Servings: 12

Total Time: 3hours 40mins

Ingredients:

• 1 cup unsweetened almond milk (105-115 degrees F)
• 1 ( ounce) package active dry yeast
• 2 cups white whole wheat flour
• cup pure maple syrup
• cup unsweetened applesauce
• 2 tbsp flaxseed meal
• tsp sea salt
• 1-1 cups all-purpose flour
• 2 cups cooking apples (peeled, cored, and finely chopped)
• cup raisins
• 3 tbsp apple juice (divided)
• 3 tbsp pure maple syrup (divided)
• 2 tsp ground cinnamon

Directions:

Combine the almond milk and yeast in a bowl, and set aside to stand for 5 minutes. Stir in the wheat flour, maple syrup, applesauce, flaxseed meal, and salt. Next, stir in the flour to create an elastic and smooth dough consistency. You will need 1-1 cups but begin by adding 1 cup. This step will take 3-5 minutes.

Turn the flour out onto a lightly-floured, clean worktop. Shape the dough into a ball and transfer to a bowl. Cover the bowl and allow to rise in a warm environment and until doubled. This step will take 1-1 hours.

In the meantime, prepare the filling. Combine the apples, raisins, 2 tablespoons of apple juice, and 2 tablespoons of maple syrup in a pan. Bring the mixture to a boil, and over moderate heat, cook while occasionally stirring for 5 minutes.

Add the remaining apple juice to the apple mixture, and stir to combine. Then, stir in the cinnamon and cook for an additional 60 seconds before cooling.

Punch the dough down, and turn it out onto a lightly floured work surface. Cover the dough, and allow to rest for 10 minutes.

Line a 13x9 baking pan with parchment paper.

Roll the dough out into an 18x12 rectangle shape.

Spread the filling over the dough, leaving 1 unfilled, along a long side. Beginning from the long and filled side, roll the dough up to create a rectangle. Pinch the dough to seal the seam, and cut into 12 even slices.

Arrange the slices in the prepared pan cover and allow to rise in a warm environment, for 45 minutes or until almost doubled in size.

Preheat the main oven to 375 degrees F.

Bake in the preheated oven until golden, for 30 minutes. Brush the remaining maple syrup over the top, and lift out the rolls using the parchment paper.

Allow to cool on a wire baking rack for 25-30 minutes.

Serve warm and enjoy.

2. Apricot and Hazelnut Muesli

There is no need to buy store-bought breakfast cereals when in only 15 minutes you can prepare this healthy muesli.

Servings: 6

Total Time: 15mins

Ingredients:

• 8 ounces porridge oats
• 2 ounces blanched hazelnuts (halved)
• 2 ounces pumpkin seeds
• 1 tsp ground cinnamon
• 2 ounces dried apricots (chopped)
• ounce dried apple
• 2 cups fortified oak milk
• 8 ounces blueberries

Directions:

First, toast the porridge oats in a skillet over gentle heat while frequently stirring. Turn the heat off, and stir in the hazelnuts, pumpkin seeds, and cinnamon until combined thoroughly.

Transfer to a large bowl, stirring to cool. Then add the dried fruits, breaking up into small pieces. Toss well to combine thoroughly.

Serve in a bowl with milk and fresh blueberries.

3. Banana Pancakes

These vegan pancakes are easy to make, which is a good thing, as once your kids taste them, you wont be able to make them quickly enough.

Servings: 6

Total Time: 15mins

Ingredients:

• 1 cup oat flour

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