Veg Kids and Teens

Vegetarian & Vegan Nutrition for Teens

Quinoa and Red Lentil Vegan Burger Recipes

More and more teenagers are choosing to go vegetarian or vegan. Both groups give up all meat, poultry, and fish; vegans also give up eggs and dairy. Whether vegetarian or vegan, nutrition for teens should be well planned. That said, it shouldn’t be complicated or daunting. Teens are often faced with pressures — pressures from parents concerned about their health, and pressures from within to continue on the path they have chosen. more→

Vegan Kids: Practical Tips for Parents

Pineapple and Veggie Pita Pizza

The number of vegan kids has increased exponentially in recent years. Well-planned vegan diets are safe and offer health advantages, even for growing children. Talk to your practitioner and read up on the subject. Here are some practical tips for parents for dealing with everyday situations. Make sure to see the companion to this article by PCRM, The Vegetarian and Vegan Diet for Kids, as well as 10 Tips for Raising Vegan Children. Photo above: Pineapple Veggie Pita Bread Pizza by Vicki Brett-Gach.

School Lunches / Snacks

It would truly be a challenge to find a classroom where every student eats the same foods. Lactose intolerance, food allergies, ethnic preferences, and religious or dietary restrictions all influence food choices. The classroom can provide an opportunity to introduce students and teachers to healthy foods. Fresh fruit, veggies cut into fun shapes served with bean dip, muffins, and crackers spread with nut butter and fruit, are all healthy, delicious snacks. See lots more in VegKitchen’s Healthy School Lunch article. more→

Maintaining a Vegan Diet During Pregnancy

Healthy Plant-Based Pantry Foods

Maintaining a vegan diet during pregnancy always seem to cause concern, but it can be done! Here are some tips and valuable information.

During pregnancy, your need for all nutrients increases. For example, you will need more calcium, more protein, and more folic acid. But calorie needs increase only modestly during pregnancy. In fact, you will need to pack all of that extra nutrition into just 300 extra calories a day. For that reason, all pregnant women need to choose their meals wisely. It is important to eat foods that are rich in nutrients, but not high in fat or sugar, or excessive in calories. more→

Vegan Sandwiches and Wraps: Easy Ideas for Vegan Sandwiches

vegan sandwiches

Here are lots of tasty options to explore for portable vegan sandwiches and wraps — easy ideas for vegans and vegetarians that are great for school lunches and for adults who are tired of pricey restaurant lunches and need some fresh brown bag vegan sandwiches and wraps options. You might also like 10 Easy Vegan Wraps to Make in 10 Minutes or Less. Shown above, Hummus, Cucumber, and Avocado Wrap; photo by Lori Maffei.  more→

10 Tips for Raising Vegan Children

Hummus with raw vegetables

Raising vegan children in an omni world will test your patience with the next person who casually wonders aloud if your kids will get enough protein and calcium. Fear not though, it’s not as hard as it seems. In fact, with today’s increasing allergies, and people becoming more aware of what exactly they’re eating, it’s starting to become a piece of (vegan) cake. Janet Kearney is the founder of Vegan Pregnancy and Parenting and has given us some tips on raising vegan kids!

At Vegan Pregnancy and Parenting, I meet parents daily who are frustrated, feeling like they’re swimming against the tide. What’s key is support and information.

Join us at facebook.com/groups/veganpregnancyandparenting to get in on the discussion and on Instagram.com/veganpregnancyandparenting for some tasty kids meals and everyday strategies. more→

6 Superfoods to Promote a Healthy Pregnancy

Fresh broccoli on a plate

You’re expecting a baby — congratulations! Now’s a good time to take a good look at your eating habits. It’s more important than ever to give your baby the best start possible. because you’re eating for more than just yourself, and that’s a big responsibility.

It’s a good idea to eat five or six small meals throughout your day. That will help keep your energy levels at a constant, instead of the roller coaster of energy and fatigue that larger meals can trigger. It also helps to remember that, although you’re eating for more than just yourself, you’re not really eating for two. more→

School Lunch in a Bento Box: Fun and Earth-Friendly

Laptop Lunches school bento box

How I wish these contemporary bento boxes were available when my kids were growing up! I stood there in the kitchen at 6:30 a.m. every school day for 14 years, packing healthy, but for the most part boring lunches. My kids were vegetarian until ages 10 and 12, then vegan, and never wanted to buy lunch at school. They would have loved today’s bento-inspired lunch kits, and packing them would have been a lot more fun for me. more→

Pumpkin Juice

pumpkin juice

There’s more to pumpkin juice than just breaking into a haunted pumpkin patch, fending off the zombies, and juicing a pumpkin. This Harry Potter-inspired version simmers spices, fresh ginger and vanilla bean – with apple juice to infuse it. Then it’s blended with soaked dried apricots, pumpkin purée and a little nutmeg. It’s sweetened only with dried apricots. Reprinted with permission from The Ghoulish Gourmet: A Bewitching Collection of Vegan Halloween Recipes by Kathy Hester © 2016 printed with permission. more→

Creepy Bats and Cats Chocolate Graham Crackers

Vegan bat cookies for Halloween by Kathy Hester

If you’re looking for a healthier treat for Halloween, Kathy Hester has got you covered with these easy, devilishly creepy “bats and cats” chocolate graham crackers. They’re vegan and better for your kids (and you!) than all the sugary candies. Reprinted with permission from The Ghoulish Gourmet: A Bewitching Collection of Vegan Halloween Recipes © 2016 printed with permission. more→

Cacao Crispies

Cacao Crispies

Here’s a super-simple snack that will please kids of all ages! These chocolatey crispy rice cereal balls make a perfect snack for evening or after school. Recipe Vicki Marquez. Photos by Jennifer Kathryn.  ©2016, reprinted by permission. more→

Quick And Healthy Vegan Food Ideas For Kids and Teens

Fruit and yogurt parfaits with granola

As a parent, making sure your children choose healthy foods can be a Herculean task. Young children as well as tweens and teens don’t just need variation, they want foods that are visually appealing and will tickle their taste buds. You have to think creatively and come up with new ideas to make sure they eat healthy. If your child is a vegan, it can be even more challenging to make healthy but delicious foods. However, there is a lot you can do with plant-based ingredients without having to compromise on the taste. more→

8 Fun and Healthy After-School Snacks

Easy vegan hot bean dip

Kids often come home hungry after school. Give them a boost of nutrition and energy with these healthy after school snacks. They’re not much work, and are filled with flavor and nutrition. These choices range from savory to sweet, so try them all!

Easiest Hot Bean Dip (above) is so simple it barely qualifies as a recipe. But it’s so tasty that it hardly matters. Serve with plenty of good-quality natural tortilla chips. more→

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