Easy, Healthy Recipes for Kids and Teens

Melted (Vegan) Cheese, Please

Avocado Tempeh Reuben Sandwich recipe

There’s just something comforting and kid-friendly about melted cheese. If the kids in question are vegan or lactose-intolerant, or, if you’re just trying to cut back on dairy based foods, there are many wonderful options these days. Here are just a few:

Follow Your Heart’s Vegan Gourmet is soy-based and comes in cheddar, mozzarella, Monterey Jack, and nacho- style blocks; for recipes that call for grated cheese, the grating is Do-It-Yourself, and you can do so in a food processor or by hand. more→

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Hearty Recipes for Hungry Teens (Vegan and Vegetarian)

Avocado Tempeh Reuben Sandwich recipe

If you’re feeding teenagers, especially the male variety, you know that they go through mountains of food, and your grocery bill mounts alarmingly. Here are a handful of hearty, filling dishes that won’t break the bank. Now I’m not saying that young women won’t like these hearty dishes, but in my experience, at least, they don’t eat in nearly the quantity of their male counterparts. more→

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Fruity Treats

Homemade applesauce recipe

Here is a sampling of easy fruit preparations that are a bit more exciting than plain fruit on a plate. For another nifty idea for using fruit, see Fruit and Yogurt Parfaits. And make sure to explore the entire Veg Kids and Teens page on VegKitchen for lots of easy, healthy recipes for vegetarian and vegan kids and teens. Recipes in this post adapted from The Vegetarian Family Cookbook.


CHUNKY APPLESAUCE
The perfect thing to make after you’ve gone apple-picking or to celebrate the first crop of apples at local farmers’ markets. Please, use organic apples!

Serves: 4 to 6

  • 6 to 8 large sweet cooking apples, such as Cortland or Rome,
    peeled and cut into 1/2-inch dice
  • 1/2 cup apple juice
  • 2 tablespoons natural granulated sugar, agave nectar,
    or maple syrup, or to taste
  • Cinnamon to taste

Combine the apples and juice in a large saucepan. Bring to a simmer, cover, and cook over low heat, stirring occasionally, until the apples are soft, about 20 to 30 minutes.

Add sugar and cinnamon to taste, and allow to cool. Serve warm or at room temperature.

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BANANA-YOGURT AMBROSIA
Young children often balk at dishes in which ingredients are “touching.” However, I served this often when my sons were younger and had friends visiting. I found that if kids decide for themselves what’s touching what, they don’t seem to mind a mixed dish. In fact, most kids loved creating patterns in their yogurt with the other items, and often asked for seconds.

Serves: 4 to 6

  • 1 to 2 medium bananas, sliced
  • 1 cup (about half of one 16-ounce can) unsweetened pineapple tidbits, drained
  • 1 large pear, peeled and diced
  • 1/2 cup small seedless grapes
  • 1/2 cup dark or golden raisins or dried cranberries)
  • 1/4 cup semi-sweet chocolate chips, optional
  • 1 cup granola, optional
  • 2 to 3 cups vanilla soy yogurt

Place all the ingredients except the yogurt into separate, small bowls.

Divide the yogurt among 4 to 6 individual serving bowls. Let everyone take a little of whichever ingredients they’d like to dress up their ambrosia.

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CLASSIC STRAWBERRY OR BLUEBERRY-BANANA SMOOTHIE
If you’re looking for just one fruit smoothie combo to fall in love with, this strawberry and banana is a classic for good reason! It’s a good way to start the day

Makes: Two 12-ounce smoothies or three 8-ounce smoothies

  • 1 large banana (freeze banana ahead of time
    during warm weather for a refreshing effect)
  • 1 heaping cup sweet strawberries, hulled,
    or 1 cup blueberres (use frozen off season)
  • 1/2 cup vanilla almond, rice, or other nondairy milk
  • 1/2 cup orange, mango, or berry juice
  • 2 tablespoons hemp seeds, optional

Combine all of the ingredients in a blender and process until smoothly pureed. For a thinner smoothie or more servings, add more nondairy milk or juice. Serve at once.

Strawberry-banana smoothie larger

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Fun Food for Young Kids

Chopped banana

Cooking with the participation of my children and their friends, when they were young, was always an instant spirit-lifter for all. I found this activity particularly successful when my sons and their friends were between the ages of 5 and 8, when hand-eye coordination is excellent and the willingness to do adult-supervised activity is still a plus. more→

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Healthy Halloween Treats

pumpkinsHalloween used to scare me. My kids coming home with all that junk food sent shivers through my spine. But with a selection of healthy Halloween treats and snacks, it’s a joy, a chance to play dress-up with the kids, and parade around the neighborhood at night, greeting friends, nibbling on healthy, all natural candies, marveling at carved candle lit pumpkins and houses decorated with creepy masks and hanging skeletons. more→

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Healthy Snacks for Kids and Teens

Hummus, pita, and veggies

Americans are a snack-crazed culture. And for better or worse, our children seem to be born with this passion for snacking. From the time you become a parent until you pack the kids off for college, snack foods will constitute a sizable portion of your food budget, and the interior of your car will be blanketed with crumbs and wrappers. Instead of loading up on store-bought snacks, which are high in sodium and often high in fat (nearly all supermarket snack foods contain unhealthy partially hydrogenated fats), try these simple home-made snacks. more→

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Noodles! Kid-Pleasing Pasta Dishes

Pasta varieties in jars

When my kids were really young, my idea of meal planning during those truly frantic days was to rush into the kitchen at six o-clock, thinking: “Quick! Cook the noodles!” Pasta is the perfect food when you want dinner in a hurry and need to accommodate both adults and children. Most varieties cook quickly enough to accommodate ravenous hunger, yet allow enough cooking time to prepare a simple sauce and a salad. It’s hard not to love pasta, and wonder of wonders, even kids will eat it (even if you have to leave the sauce you like off their portion and just add a little vegan buttery spread. more→

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One Potato, Two Potato …

Potatoes in baskets at farmer's market

Potatoes are the most widely used vegetable in the United States, but unfortunately, that’s because french fries reign supreme. If your kids enjoy this versatile veggie, let them enjoy it as nature intended, fresh out of its skin—not deep fried in goodness knows what! Make sure to explore the entire Veg Kids and Teens page on VegKitchen for lots of easy, healthy recipes for vegetarian and vegan kids and teens. more→

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