kid-friendly Archives - Forks Over Knives

Fold-Up Rice and Black Bean Quesadillas

Shelli McConnell — Thu, 16 Nov 2023 18:23:35 +0000

Change up your wrap routine with these fun folded rice-and-bean quesadillas. Each quadrant of a whole wheat tortilla is slathered in scrumptious Tex-Mex ingredients and stacked on top of each other to create a perfectly balanced, hand-held snack. Creamy black beans get a spicy kick from chili powder, brown rice soaks up the tangy flavors of pico de gallo, homemade guacamole gets lightened up with mashed peas, and fresh spinach adds leafy green goodness to each bite. This is a great meal when you’re in a rush or need something cute and quick to pack into your kid’s lunchbox. Serve with extra pico de gallo or hot sauce, and chow down!

For more vegan quesadilla recipes, check out these tasty ideas:

Yield: Makes 4 quesadillas

Time: 15 minutes

¾ cup frozen green peas, steamed until very tender
½ of a medium ripe avocado, seeded, peeled, and quartered
1 cup no-salt-added black beans or pinto beans, rinsed and drained
1 tablespoon unsweetened, unflavored plant-based milk
½ teaspoon chili powder
4 7- to 8-inch whole wheat flour tortillas
4 teaspoons nutritional yeast
¾ cup cooked brown rice
½ cup purchased pico de gallo (fresh salsa)
1 cup shredded fresh spinach
3 tablespoons sliced black olives

Instructions

Put peas and avocado in a small bowl; mash them with a fork until mostly smooth. Put beans, milk, and chili powder in another small bowl; mash them until mostly smooth.
Lay a tortilla on a work surface. Make a cut in tortilla from the center to the edge closest to you. Imagine the tortilla divided into four equal sections. On the bottom left section, spread one-fourth of the avocado mixture and sprinkle it with 1 teaspoon of the nutritional yeast. On the top left section, spread 3 tablespoons of the rice and top it with 1 tablespoon of the pico de gallo. On the top right section, spread ¼ cup of the spinach and top it with one-fourth of the olives. Finally, on the bottom right section, spread one-fourth of the mashed beans.
Fold the avocado section over the rice. Fold that portion over the spinach. Finally, fold the three sections over the beans. Repeat to make three more folded tortillas.
To cook, put a large nonstick skillet on a burner. Turn the burner to medium. When the skillet is hot, carefully place two quesadillas in the skillet. Cook about 2 minutes or until quesadillas are golden brown on the bottom. Use a pancake turner to carefully flip quesadillas over. Cook 2 minutes more or until the other side is golden brown. Remove from skillet. Repeat with the remaining quesadillas. Serve quesadillas with the remaining ¼ cup pico de gallo or salsa.

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Cherry Oat Snack Balls

Shelli McConnell — Mon, 25 Sep 2023 16:59:16 +0000

Feeling that afternoon slump? Keep a batch of these cherry oat snack balls on hand to boost your energy levels and ensure your tummy stays happy. A nutrient-dense combination of oats, dates, nut butter, chia seeds, and dried cherries are rolled into bite-size balls for the perfect healthy treat during busy days or after school. The warming flavors of cinnamon and vanilla are infused into each bite, and a few tablespoons of orange juice add a subtle fruity sweetness that ties everything together. This recipe is incredibly versatile, so feel free to add in other nuts, seeds, or dried fruit, or even stir in some vegan chocolate chips; it’s a totally customizable snack experience.

Tip: Want to make this recipe gluten-free? Use certified gluten-free oats.

For more kid-friendly snacks, check out these tasty ideas:

Yield: Makes 16 to 20 snack balls

1 cup regular rolled oats
6 pitted Medjool dates, coarsely chopped
2 tablespoons natural peanut butter or almond butter
2 tablespoons orange juice
1 tablespoon pure maple syrup
1 tablespoon chia seeds
½ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon
Pinch sea salt
½ cup dried tart cherries

Instructions

Put the first nine ingredients (through salt) in a food processor; add lid. Turn it on and let it run until mixture sticks together. Add cherries through the feed tube; push the pulse button just until the cherries are evenly combined in the mixture. Use a spoon to transfer mixture to a bowl.
Use your hands to shape mixture into 1-inch balls (2 to 3 teaspoons for each ball). Place balls in a single layer in an airtight container; add lid. Store in the refrigerator up to 1 week or freeze up to 1 month.

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Kid-Friendly Rainbow Salad

Rachael J. Brown — Wed, 06 Sep 2023 17:38:32 +0000

Perfect for potlucks or other group gatherings, this easy rainbow salad serves up an array of colors and flavors with a slightly sweet profile. A bed of hearty whole wheat couscous provides a delicious backdrop for crunchy carrots, creamy kidney beans, juicy corn, and crisp cucumbers (among other tasty ingredients), but feel free to use any other whole grain that you love. The tantalizing citrus dressing gets an herbal kick from Italian seasoning and black pepper, which provides a yummy contrast to all the fresh, cooling flavors. If you’re serving this salad to kids, ask them how many colors of the rainbow they can spot on their plate! If serving to adults, simply enjoy their satisfied smiles after they take the first bite.

For more 20-minute salad recipes, check out these tasty ideas:

Yield: Makes 11 cups

1½ teaspoons sea salt
1½ cups dry whole wheat couscous
3 medium Persian cucumbers, sliced (about 2 cups)
1 15-oz. can kidney beans, rinsed and drained (1½ cups)
1¼ cups fresh or thawed frozen yellow corn kernels
1 cup finely chopped red onion
2 medium red beets, peeled, quartered, and thinly sliced (1 cup)
1 cup cooked shelled edamame
½ cup finely chopped red bell pepper
½ cup finely chopped green bell pepper
½ cup finely chopped orange bell pepper
¼ cup orange juice
¼ cup pure maple syrup
2 tablespoons balsamic vinegar
1½ tablespoons lemon juice
2 teaspoons dried Italian seasoning, crushed
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder

Instructions

In a medium saucepan combine 1½ cups water and ½ teaspoon of the salt. Bring to boiling; stir in couscous. Remove from heat and let stand, covered, 5 minutes. Spread couscous on a serving platter.
Arrange the next nine ingredients (through orange pepper) over couscous.
For dressing, in a jar combine the remaining ingredients and 1 teaspoon salt. Cover and shake well. Pour dressing over salad.

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27 Vegan Recipes for Kids that Will Win Over Picky Eaters

Lisa Esile, MS — Fri, 18 Aug 2023 17:36:42 +0000

Struggling to find surefire vegan recipes for kids? We get it! When you’re tired and busy, the temptation to turn to packaged meals is real. But what if you had a stash of nourishing vegan recipes that are easy to prepare and highly likely to be gobbled down by the whole family? This collection of vegan recipes for kids is a great place to start: Bookmark it for inspiration, print out your favorites, and add to them as you go.

For more ideas, check out Plant-Based Recipes to Cook With Your Kids.

4 TIPS FOR GETTING KIDS TO EAT HEALTHY MEALS

Meal Planning: Investing an hour in meal planning at the beginning of the week saves time and money, and it results in tastier meals. Whether you use an app or a piece of paper, don’t underestimate the power of planning!
Get your children involved. Having kids help with preparation and cooking gets them invested in what they eat. If you’ve got a garden, encourage them to grow and pick produce, even if it’s a few herbs on the windowsill.
Lucky Leftovers: Cook double (or triple) of your favorite recipes, and store in the fridge or freezer for when cooking feels like a tall order. That way, you’ll always have a kid-friendly meal at hand.
Encourage Variety. Foster an environment where trying new foods and cuisines is common. A fun game is to have them choose a novel fruit or vegetable each week, then together you research how to prepare it. You’ll find specimens at your local supermarket, farmers market, or international market.

27 VEGAN RECIPES KIDS LOVE

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Dilly Vegan Macaroni Salad

Rachael J. Brown — Thu, 17 Aug 2023 17:33:00 +0000

With a hint of sweetness from diced apple, this dill-infused dish strikes the perfect balance between a potato salad and pasta salad. Hearty whole wheat macaroni is dressed in a tangy, creamy sauce that gets an extra boost of plant-based goodness from blended cannellini beans. Celery and red onion add tasty crunch while chopped kale offers a nutrient-dense dose of leafy greens. And don’t forget to add extra dill pickles to really punch up the lip-smacking flavor! Perfect for stashing into your kid’s lunchbox or enjoying as a healthy lunch at the office, this creamy dill pickle macaroni salad is scrumptiously satisfying (plus, the leftovers taste even better the second day).

Tip: If you like, substitute Great Northern beans or chickpeas for the cannellini beans.

For more vegan pasta salads, check out these tasty ideas:

Veggie Potluck Pasta Salad
Broccoli Pasta Salad with Red Pepper Pesto
Potato and Artichoke Heart Pasta Salad
Or take a look at our full collection of pasta salad recipes

Yield: Makes 8 cups

2 cups dry whole wheat macaroni, cooked, drained, and cooled
2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups), aquafaba reserved
½ cup dill pickle juice
¼ cup tahini
2 tablespoons lemon juice
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 cups packed chopped kale leaves
1 cup thinly sliced celery
1 medium Gala apple, cored and finely chopped (1 cup)
¾ cup thinly sliced baby dill pickles
½ cup finely chopped red onion
2 tablespoons chopped fresh dill or 1 tablespoon dried dill

Instructions

Cook macaroni according to package directions; drain and set aside to cool.
For dressing, in a blender combine drained beans, ¼ cup of the aquafaba, and the next five ingredients (through pepper). Cover and blend until smooth and creamy. Taste and add more aquafaba, pickle juice, and/or lemon juice if needed to reach desired flavor and consistency.
In a large bowl combine the remaining ingredients. Pour dressing over top and stir to combine. Add pasta and stir until well coated. If you like, top with additional fresh dill.

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Kid-Friendly Edible Flower Salad

Rachael J. Brown — Thu, 03 Aug 2023 17:14:30 +0000

Want to make eating veggies more enticing for your little ones? Add edible flowers to your salad to turn it into an extra special treat! While this recipe is ideal for kids, people of all ages will love the combination of crunchy cabbage, sweet dried cranberries, refreshing cucumber, and creamy mustard dressing. Because this dish includes practically everything but the garden bed, feel free to add any other chopped veggies, nuts, seeds, or dried fruit that you have on hand. But the key to a delicious edible flower salad lies in the quality of your blooms: Make sure the petals you choose haven’t been treated with pesticides and give them a good rinse before adding to your plate. When you need to use up straggler ingredients in your fridge, this nutritious salad is a great way to pack in tons of nutritious ingredients with a colorful twist.

Tip: To save time, instead of purchasing and prepping the kale, cabbage, and carrot separately, you can use 2¼ cups of Trader Joe’s Organic Ready, Set, Salad! mix.

For more kid-friendly vegan recipes, check out these tasty ideas:

Yield: Makes 8 cups salad + 1 cup dressing

3 cups baby lettuce leaves or other salad greens
1 cup finely chopped kale
½ cup shredded green cabbage
½ cup shredded red cabbage
¼ cup shredded carrot
½ cup sliced or chopped cucumber
½ cup chopped red bell pepper
½ cup sugar snap peas, trimmed and cut into thirds
¼ cup finely chopped red onion
¼ cup dried cranberries
¼ cup roasted pepitas
2 tablespoons fresh cilantro leaves
1 cup broccoli florets
6 to 8 nasturtiums, calendulas, violets, dandelions, or other edible flowers
½ cup pure maple syrup
¼ cup + 2 tablespoons Dijon or yellow mustard
2 tablespoons oil-free baba ghanoush or hummus
1½ tablespoon lemon juice
1½ teaspoons white wine vinegar
1½ teaspoons everything bagel seasoning

Instructions

In a large bowl combine the first nine ingredients (through cilantro); gently toss until mixed. Decorate the edges of the salad with broccoli and edible flowers.
For dressing, in a jar combine the remaining ingredients. Cover and shake well. Serve dressing on the side (kids may like dipping their broccoli “trees” into it), or drizzle it over salad just before serving.

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Vegan Taco Salad Bowls

Rachael J. Brown — Tue, 20 Jun 2023 17:33:19 +0000

While these fun taco salad cups were created with kids in mind, plant-based eaters of all ages will enjoy this hearty, tasty meal. The Tex-Mex-style filling combines chewy quinoa (or any other whole grain you love), nutrient-dense black beans, sweet corn, tangy pico de gallo, and creamy avocado slices to create a succulent Southwestern experience. A squeeze of lime juice and sprinkling of cilantro adds the finishing touch to the drool-worthy flavors. We love the look of serving the salad in edible tortilla bowls, but you can also slice the tortillas into thin strips, bake 8 minutes at 375°F, and then break the strips over the salad for serving. However you choose to eat it, this taco salad recipe will soon become a favorite in your household!

For more kid-friendly vegan recipes, check out these tasty ideas:

Yield: Makes 6 bowls

1 cup dry quinoa, rinsed and drained
6 corn tortillas
1 15-oz. can black beans, rinsed and drained (1½ cups)
2 cups frozen roasted corn kernels, thawed
16 oz. fresh pico de gallo
2 medium avocados, peeled, seeded, and chopped
2 tablespoons lime juice
¼ to ½ cup chopped fresh cilantro
Chili powder, to taste
Sea salt, to taste

Instructions

In a medium saucepan combine quinoa and 2 cups water. Bring to boiling; stir and reduce heat. Cover and simmer 15 minutes or until water is absorbed and quinoa is tender. Remove from heat and uncover.
For tortilla bowls, preheat oven to 375°F. Wrap tortillas in a damp paper towel. Microwave 30 seconds. Nestle each tortilla between four cups of an upside-down muffin pan; repeat with remaining tortillas. Bake 12 minutes.
In a large bowl combine the next five ingredients (through lime juice); mix well. Stir cilantro into cooled quinoa. Spoon bean mixture and quinoa into tortilla bowls. Sprinkle lightly with chili powder and salt.

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Onion Rings

Kiki Nelson — Tue, 11 Apr 2023 17:10:41 +0000

Onion rings are, not surprisingly, at the top of my craving must-haves list! With salt, onion powder, and a bread crumb coating, they’re crunchy and delicious, and in no way need to be fried to be amazing. Sometimes I’ll make a meal of just onion rings—I’m not ashamed to admit it!

Recipe excerpted from Plantifully Lean: 125+ Simple and Satisfying Plant-Based Recipes for Health and Weight Loss

Yield: Makes 18 onion rings

½ cup whole wheat flour, oat flour, or rice flour
¼ teaspoon sea salt
¼ teaspoon garlic powder, plus more as needed
¼ teaspoon onion powder
Freshly ground black pepper
1 cup panko bread crumbs (gluten-free or regular)
1 large Vidalia or other sweet onion, sliced into ½-inch-thick rings (about 18)
Ketchup, for serving (optional)

Instructions

Preheat the oven or an air fryer to 425°F. Line a baking sheet with parchment paper.
In a medium bowl, whisk together the flour, salt, garlic powder, onion powder, and a pinch of pepper. While whisking, slowly add ½ cup water and whisk until well combined. Place the bread crumbs in a shallow dish and set them next to the batter.
Working with one at a time, dip an onion ring into the batter to coat, allowing any excess to drip off, then dredge it in the panko. Place the battered onion ring on the prepared baking sheet and repeat to coat the remaining onion.
Bake for 15 to 20 minutes in the oven or 12 to 15 minutes in the air fryer, until golden and crispy. If you like, season the onion rings with more garlic salt, then enjoy with ketchup, if desired.

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Cheesy Vegan Stuffed Spinach Bites

Darshana Thacker Wendel — Mon, 06 Feb 2023 18:09:38 +0000

Tasty both right out of the oven or at room temperature, these savory snacks are filled with homemade potato-based vegan cheese. The melty center surprise is encased in a tasty veggie ball that gets its vibrant green hue from green beans and spinach. Corn, jalapeño, and onion bring extra zesty flavor to the mixture while crunchy bread crumbs prevent this vegan finger food from falling apart. Dip them in marinara sauce for an extra decadent treat that tastes like pub grub—minus all the unhealthy ingredients. Feel free to bake the spinach bites ahead of time to pack them into lunch boxes or picnic baskets.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

For more vegan finger food recipes, check out these tasty ideas:

Yield: Makes 25 to 28 balls

2¼ lb. Yukon Gold potatoes, peeled and cut into 1-inch chunks
¾ cup unsweetened, unflavored plant-based milk
¼ teaspoon agar powder
2 tablespoons nutritional yeast
3 tablespoons lemon juice
8 small cloves garlic, minced
1½ teaspoons sea salt
½ teaspoon freshly ground black pepper
½ cup fresh or thawed frozen corn
1 fresh jalapeño chile, stemmed, seeded, and finely chopped (see tip)
8 oz. fresh green beans, cut into 1-inch pieces
2 cups finely chopped onion
8 cups packed fresh spinach
2 cups dry bread crumbs
1 cup almond flour
1 tablespoon Italian seasoning
3 cups oil-free marinara sauce , warmed

Instructions

Place potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 15 minutes or until tender. Let cool 10 minutes. Transfer 2 cups of the potatoes to a high-speed blender. Place remaining potatoes in a large bowl; mash.
For vegan cheese filling, in a small saucepan combine ½ cup of the milk and the agar; mix well. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes, stirring frequently. Remove from heat. Let cool 5 to 10 minutes.
Transfer milk mixture to blender with potatoes. Add the remaining ¼ cup milk, the nutritional yeast, 1 tablespoon of the lemon juice, 2 of the garlic cloves, ½ teaspoon of the salt, and ¼ teaspoon of the black pepper. Cover and blend until very creamy. Stir in corn and jalapeño.
Carefully pour blended mixture onto a large baking sheet in a layer no more than ½-inch thick; let cool. Cover tray in plastic wrap; freeze 1 hour or until cheese is set.
In a food processor combine green beans and onion; pulse until very finely chopped. Transfer to bowl with mashed potatoes. Place spinach in food processor; pulse until very finely chopped. Transfer to bowl with mashed potatoes. Add bread crumbs, almond flour, Italian seasoning, and the remaining 2 tablespoons lemon juice, 6 garlic cloves, 1 teaspoon salt, and ¼ teaspoon black pepper. Mix well to combine.
Preheat oven to 350°F. Line a baking sheet with parchment paper. Remove cheese from freezer.
Roll ¼ cup of potato-spinach mixture into a ball. Flatten to a 4-inch disk between your palms. Place 1 tablespoon of the cheese in the center, then fold the edges of the disk toward the middle to enclose cheese; roll into a compact ball. Place ball on prepared baking sheet. Repeat with remaining potato-spinach mixture and cheese.
Bake 20 minutes. Remove from oven and let cool 5 minutes. Flip balls over and return to oven. Bake 20 minutes more. Serve immediately with warm marinara.

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Healthy Chocolate Hummus

Shelli McConnell — Tue, 25 Oct 2022 17:26:22 +0000

Chocolate with chickpeas? Yes, please! This sweet and savory snack is a great way to satisfy your sweet tooth while still packing in tons of nutrient-dense ingredients. While traditional hummus uses tahini, garlic, and lemon juice to produce finger-licking-good flavors, this version features a tasty combination of almond butter, cinnamon, and maple syrup. The starchy texture of the chickpeas gets delightfully creamy in the blender, achieving a chocolate pudding–like consistency. Serve with fresh fruit such as strawberries, bananas, apples, or pineapple, and you have a delectable healthy chocolate hummus that both kids and adults will want to devour.

For more oil-free hummus recipes, check out these tasty ideas:

Yield: 1⅓ cups

1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
¼ cup unsweetened cocoa powder
¼ cup pure maple syrup
1 tablespoon natural almond butter or peanut butter
½ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon
2 to 3 tablespoons unsweetened, unflavored plant-based milk
3 cups fresh fruit and/or veggie sticks

Instructions

Put the first six ingredients (through cinnamon) in a blender or food processor. Add 2 tablespoons of the milk. Add the lid and blend until smooth, stopping to scrape down sides of blender and adding milk, 1 teaspoon at a time, as needed to make hummus creamy. Use a spoon or rubber scraper to put the hummus in a bowl.
Serve with fresh fruit and/or vegetables for dipping.

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