Raising vegetarian children can get a lot of raised eyebrows. People worry about kids getting enough protein to grow as well as iron and B-vitamins. It is not an unfounded concern – growing bodies do need the right amount of protein as well as fats, carbohydrates, vitamins and minerals to grow and thrive. But it is possible to have children eat in a vegetarian home and still be happy, healthy kids. My husband and I became vegetarians one year before having our first daughter and decided not to prepare meat in our home. So over the past 6 years I have had lots of trial and error (and trial again) to get my now two girls to eat a variety of foods.
Here are 5 vegetarian options that have worked for my family.
Lentils – these legumes tend to be better accepted in our house than other beans such as black and kidney. I think it is because they are smaller and have a nice bite to them. Our favorites are the precooked ones that are sold in the refrigerator section at Trader Joes. I have even been known to blend these into spaghetti sauce or serve them plain.
Hummus – this is sort of a no-brainer in the world of vegetarian eats. This is normally a dip made of blended chickpeas and tahini, but what is fun is trying all the different varieties such as edamame and black bean hummus. If your child isn’t loving beans, it is a great way to still get all the vitamins and minerals that are packed in these legumes. I often add a thin layer to quesadillas or on veggie sandwiches.
Seitan – this is a Japanese word pronounced say-tan; it is wheat gluten processed into a high protein meat-like food. It is very versatile to cook with and is often sold as sausages or slices. I consider seitan to be similar to any other processed meat food, such as salami or deli meat; it is often higher in sodium and should be eaten in moderation. We love the Field Roast sausages sold at our local supermarket.
Tofu – this soy-based option is often synonymous with vegetarian cooking. The great thing about tofu is that it can be baked, fried, crumbled, blended or eaten raw and you get a totally different effect with each method. My kids started out loving raw tofu but now love it baked until it is slightly crispy or as a filling for stuffed shells.
Hemp hearts – a new addition to our repertoire, hemp hearts are a near complete protein with healthy fats to boot. A perfect food for young children! These raw seeds can often be found in bulk food bins or in your local health food store. We put one to two tablespoons in fruit smoothies and they remain undetected by even the most sensitive palate.
You can’t count on these foods to give you all of the nutrition you need with a vegetarian diet; including a variety of foods everyday is key. But hopefully this gives families with young children some ideas of where to start if you are hoping to include more plant-based protein options.
Post contributed by: Brooke Staats, RD contributed on behalf of Planted in Nutrition, LLC.
Brooke Staats is a registered dietitian living in San Francisco’s Bay Area. She received her nutritional science degree from the University of Wisconsin-Madison and has worked with all age ranges as a dietitian. She enjoys cooking vegetarian meals, playing with wild children and running in the dark. You can find her on Instagram at brookestaatsrd