Back To School Meal Ideas for your Whole-Food, Plant-Based Kids
It’s that time again. After a hot and sticky summer, the kiddies are finally getting ready to head back to school. Your little ones will need quick, filling breakfasts that will keep them energized until lunch and a healthy, portable lunch to get them through the rest of their day. If your youngsters are taking the Whole-Food, Plant-Based (WFPB) ride with you, this may seem challenging, but it doesn’t have to be.
Now, I’m no chef. I’m Just an average home cook at best. So only one of these recipes is mine. The rest are ideas that I found on the internet, including YouTube and various blogs. I’ve got some quick and easy ideas for breakfast and lunch, so let’s get started.
- Overnight Oats by The Conscienciouseater.com
I didn’t try this recipe. I cannot digest oats these days, but overnight oats used to be one of my favorite breakfasts. You prepare them the night before which will save you time in the mornings and once you learn how to prepare them you can make your oats in endless combinations. You build your overnight oats in a jar that sits in the fridge overnight. It’s easy for the kids to grab them the next morning and eat them on the go on those mornings when they’re running short on time.
The conscientious Eater has five different recipes to offer including Mango-Coconut, Lemon-Blueberry, Double-Chocolate, Cinnamon-Apple and peanut butter and Jelly. They all sound delicious to me and are easy to make, so I would definitely check them out.
https://theconscientiouseater.com/5-amazing-make-ahead-overnight-oat-recipes/
2. Vegan French toast by Cheap Lazy Vegan
I was intrigued by this recipe. The base of the custard that you dip the bread into is banana and plant milk. Curiosity got the better of me and I had to try it and I’m glad I did. It was quite good. The custard for this vegan recipe is thicker than the traditional egg and milk custard and barely covers the slices of bread. I’d suggest using an extra banana and extra plant milk so the bread gets fully covered.
This vegan French toast isn’t as filling as traditional French toast because we’re losing the protein from the eggs. You could boost the protein by adding some nuts or seeds on top or a glass of soy milk on the side. You can also have more than the two pieces of French toast that I had. I had my two pieces with fresh fruit, which was a nice addition.
You can make this french toast in full slices or cut your slices into strips and make french toast sticks. You can offer a selection of syrups and jams for dipping the sticks into for a really fun meal. Your kids will love it.
https://www.youtube.com/watch?v=BRYD49WgiN0
3. My Cereal Bowl
You’re probably thinking that now that you and the kids are WFPB that cold cereal is off the menu, but it doesn’t have to be that way. You just have to choose a cereal that’s whole grain and doesn’t have a long list of processed ingredients. Keeping to the low-sugar brands is also best. My favorites are shredded wheat and grape nuts. Let me tell you how I build my cereal bowl.
I start by filling my bowl with the cereal. Then I add a tablespoon of flax meal — my omega-3s — and a little sweetener. I usually use either date sugar or Truvia and I give it a little stir.
Now this next step depends on which cereal I’m having. If I’m eating GrapeNuts, then I pour the milk — usually almond — and then I slice up my banana and add the berries and any other nuts and seeds last. It takes a couple of minutes to slice up the fruit and this allows for the time needed for the GrapeNuts to soak up the milk and get softer. If the GrapeNuts don’t have time to soak, they’re too hard for my taste.
Now, if I’m having shredded wheat or pretty much any other cereal, I’ll slice the fruit before adding the milk, to avoid giving the cereal time to soak it up. If I let it sit, the cereal just gets soggy and mushy. With shredded wheat, this is pretty much inevitable no matter how I do it, but I still want to give myself every chance of having at least some crunch to my cereal. Then, as with the GrapeNuts, I add any nuts or other add-ins last.
Here’s one last tip. Grape nuts can also be eaten hot. Just pop it in the microwave for 30–60 seconds after adding the milk and voila! I haven’t tried this myself, but I’m going to. What about you?
4. Tofu Egg Salad by PB and J
I tried and rather enjoyed this one. Tofu is used to replace the egg and the texture of the tofu is just right for the job. Pickles are used to add flavor. Now, if you’re worried because you or your youngsters don’t usually like pickles in their egg salad, then let me reassure you. I’m not usually a fan of pickles in my egg salad either, but in this case, it’s a necessity since tofu is relatively flavorless. It needs the flavor boost and I found that it worked well.
It also had a tasty dressing that does a decent job of replicating a mayonnaise-like flavor. One thing I’ll do differently if I have this again is add more Kala Namak (black salt). The one teaspoon did give the dish some eggy flavor, but it wasn’t enough for me. Overall, however, I’d call this a win. It’s tasty and easy to throw together. If egg salad is your or your kid’s cup of tea, then you should absolutely try this.
https://www.youtube.com/watch?v=WWaOUcscD-s&t=10s
5. Vegan Hamburger wrap by Well Your World
What kid doesn’t like hamburgers? It’s an American staple that most people enjoy. Well, this recipe isn’t a burger exactly, and, of course, there’s no beef involved, but it does bring together the flavors that we commonly associate with this American dish.
Beans are used as the main protein along with a lot of the main hamburger staples such as onions, tomato, lettuce and pickles. And a few avocado slices are also added — a very nice addition if you ask me. The recipe is topped off with a sauce Dillion, the YouTube channel’s proprietor, calls McReeb’s Secret Sauce. It’s his version of a hamburger sauce and it’s quite tasty. Its ingredients include ketchup, mustard, nutritional yeast, onion, paprika, and cashews.
I gave the recipe a try and can see why it went viral. When you and your kids are jonesing for a burger, this recipe will hit the spot while keeping you on track with your WFPB diet. It’s extremely easy to throw together, easier by far than making an actual veggie burger, and will travel well in your child’s lunch box. This recipe is a definite win.
6. Vegan Lunchbox for Kids — Audrey Dunham
This is an extremely informative video. Audrey is a vegan mother of 2 four-year-old boys and she goes into detail about how she puts together their school lunches. She tailor-makes each box for each of her kid’s tastes. She presents some creative ideas such as hummus or bean wraps and simple sides such as frozen peas, nuts, and dried fruit as well as fresh fruit.
She recommends bento-style lunch boxes and meals that do well out of the fridge for the few hours between the start of school and the kid’s noon lunch.
This video is a great jumping-off point for mothers who are just learning how to prepare vegan meals for young appetites. It’s worth the watch.
https://youtu.be/clWF6LklKz0?si=lNpCdC9AIdKy6iOf
Conclusion
Getting used to a new way of eating can be quite the challenge. Add to that the need to keep your young ones happy, and you have your work cut out for you. These recipes should help you ease your burden and create lunches that will fill your young ones’ bellies and keep them happy at the same time. You can add these creations to your recipe box and then experiment to make some breakfast and lunch feasts that match your kid’ taste perfectly. No need to fret anymore. making school lunches will now be a breeze.
To follow my journey follow me here at wholefoodplantbest.medium.com and at www.pinterest.com/wholefoodplantbest.
Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.