Author Archives: planted

Plant-Based Recipes that Your Kids Will Love

When it comes to food, making your kids eat veggies or plant-based meals is a big challenge. However, the good news is that you can make delicious, nutritious plant-based recipes for your kids without even letting them know. So, if you are looking for some plant-based recipes for your kids, then read along.

Vegetarian Chili

Summer is around the corner and the season calls for some healthy, nutritious barbecue, without meat. Surprised? Well, the trick is to make healthy and “good looking” food so that your kids cannot disapprove of the recipe. You will need the following ingredients to make this mouthwatering dish.

vegetarian chili

Ingredients

  • 1 large chopped onion
  • 4 large potatoes
  • 1 cup chopped cilantro
  • 1 cup dry red lentils
  • 1 can red beans*
  • 1 can black beans*
  • 2 cans fire-roasted diced tomatoes
  • 2 packs reduced sodium chili spice
  • 1 tbsp olive oil
  • 4 tbsp shredded cheese

*rinsed and drained

Instructions

  1. Wash potatoes and dry them with a paper towel. Now, pierce the dried potatoes with a fork and wrap them into aluminum foil.
  2. Bake the potatoes at 400F for 60 to 90 minutes.
  3. Meanwhile, sauté onions in olive oil for 4-5 minutes.
  4. Now, add dry lentils and keep stirring for 5 minutes.
  5. In the next step, add tomatoes, beans, chili spice, and cilantro with 1 cup of water. Lower the flame and let it cook for 30 minutes.
  6. Keep occasionally stirring until the lentils get fully cooked; add water if needed.
  7. Slice the potatoes in half and top them with as much vegetarian chili as your kid likes. You can also sprinkle shredded cheese.
  8. Serve it in a baked potato, burgers, chicken, or anything that your kids will approve.

Crispy Cauliflower with Potato Tacos

It is hard to resist potatoes, especially when paired with crispy cauliflower and creamy dill dip. Your kids will love the baked tacos. The recipe is simple but offers the yummiest flavors to soothe the tastebuds. The crispy cauliflower is the star of the dish – it’s baked, not fried.

Crispy cauliflower with potato tacos

Ingredients

  • 1/2 medium-sized cauliflower
  • 2 medium-sized potatoes (diced)
  • 4 cups cabbage (shredded)
  • 2 cups unsweetened almond/cashew milk
  • 1 tbsp apple vinegar
  • 1 1/2 cup finely ground almond flour
  • 1/2 cup raw pepitas (unsalted)
  • 1/2 cup cornmeal
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 2 tsp cumin
  • 8 corn tortillas
  • Creamy vegan sauce

Instructions

  1. Preheat oven to 400F.
  2. Finely cut the medium-sized cauliflower into thick strips
  3. Add milk, 1 1/2 cups almond meal, and cider vinegar in a separate bowl. Mix well until it becomes a thin liquid.  
  4. In another bowl, add 3/4 cup almond meal, cumin, garlic powder, chili powder, pepitas, and salt.
  5. Coat cauliflower slices and diced potatoes first in the milk mixture and then in the dry mix.
  6. Place them on parched cookie sheets and bake until golden brown.
  7. Meanwhile, prepare the creamy vegan sauce.
  8. Serve crispy cauliflowers with shredded cabbage on soft corn tortillas.

Greek Pasta Salad

You can make this simple recipe as a side dish or include in the main course by adding chicken or shrimp to it. Greek pasta salad also makes for yummy school lunch.

greek pasta salad
https://www.ahealthysliceoflife.com/simple-greek-pasta-salad/

Ingredients 

For the Salad

  • 8 oz cooked and cooled pasta
  • 1 large cucumber
  • 1/4 small, thinly sliced red onion
  • 1 pint grape tomato
  • 1 cup olives
  • 6 ounce crumbled feta cheese

For the Dressing

  • 1/2 cup olive oil
  • 1/4 tsp ground pepper
  • 1/4 cup fresh lemon juice
  • 2 tsp dried oregano
  • 1/2 tsp kosher salt

Instructions

  1. Cook the pasta, drain and rinse it with cold water.
  2. Cut the veggies.
  3. Add the dressing ingredients in another bowl and whisk to mix well.
  4. Combine the veggies and dressing in a large bowl and mix with a spoon. Serve the salad at room temperature or chilled.

Our taste buds can change and adapt to new flavors; all you need to do is frequently expose your children to fresh flavors. It will help them appreciate nutritious and healthy food like these plant-based recipes.

Once you’re done with these plant-based recipes make sure to head over and check out another great post about vegan recipes for the grill.

Grow Your Garden Made Easy

Vegetable-growing-cheat-sheet
Luna was visiting me in Tampa over the holiday and I was able to take her and her family to one of the local strawberry farms for the best strawberry shortcake of her life (plug for Goodson’s Farm in Wimauma, FL here). Coming from Chicago, she couldn’t believe that it’s strawberry season in December. In between bites of sweet strawberries, cake, vanilla ice cream and whipped cream, we started talking about how are these berries soooo delicious…do they use pesticides on them…what’s the best way to keep these strawberries tasting their best…how long will they last if we don’t refrigerate them? I mean, let’s be honest, we really didn’t need to worry about that last question because between 4 kids, those berries didn’t last two days. Planting my own berries wasn’t ever on my radar in Germany because I didn’t own the piece of grass out my back door. But here in Florida, I feel like I could do it. How and where do I start? Here’s a perfect way to help anybody start their own garden. If you have been holding off, then hold off no more (unless you live in Chicago and it’s too cold to start :)). Be sure to check out the good to be home blog for info about this post.

strawberries

The Yogurt Wars

Wondering who wins in the Yoplait Go-gurt vs. Dannon Fruit on the Bottom vs. Dannon Activia match?  We did too.

We went to buy yogurt today. Yogurt has sugar, we get it. Our hope was to find something that was similar to what we ate in Germany. We wanted to try to find some healthy yogurt, not too sugary and doesn’t have aspartame.  Doesn’t sound hard, right? Well, let the yogurt wars begin :).

First we picked up what looked like a healthy yogurt.  Dannon sounded good and is well known.

Dannon Fruit on the Bottom

For one serving size, Dannon (Fruit on the Bottom) had 150 Calories and 24g of Sugar. Ok, got it, now let’s try Activia.

Activia sugar content

Activia sugar content lists 120 Calories and 19g of sugar for one serving. Ok, that sounds right. We expected it to be better than the Dannon Fruit on the Bottom. Now, just for kicks, let’s take a look at what the “sugary” kid’s yogurt has in it. Yoplait Go-gurt kind of scares me. Bright colors…looks fun…seems like it would have a lot of sugar. Believe it or not, GO-GURT HAS THE LEAST AMOUNT OF SUGAR OUT OF ALL THREE! Wait…what?!!! You think your kids should be eating the Activia or Dannon when they actually have MORE sugar than the kids choices?! We’ve been avoiding these as snacks and giving our kids the “healthy” options. And why are WE eating Activia?!! Or Dannon Fruit on the Bottom?!! Shocking doesn’t begin to describe this revelation and we haven’t been able to stop talking about it since that trip to the dairy section. Guess what’s being packed in lunch boxes this week.

Yoplait Go-gurt

We had some great feedback for our post :). We thought to add some common questions we were receiving. Enjoy!

Does a serving size of yogurt contain sugar?

Yes, absolutely. Take a look at Dannon Activia, Dannon fruit-on-the-bottom and Yoplait Go-gurt. All three of them contain sugar. Just make sure to read the details, we were surprised to learn that Yoplait Go-gurt had the least!

How many grams of sugar are in a serving size of yogurt?

It can greatly vary from brand to brand but based on our list we found the activia sugar content was at 24g per serving and Yoplait Go-gurt sugar contain was at 9g per serving.

How much sugar is in your beverage?

Compared to a serving of yogurt a regular can of regular soda contains more. A popular brand actually contains 39g of sugar and a can of diet soda has 0g of sugar.

Which yogurt has the least sugar?

Dannon Activia had 19g of sugar per serving. Dannon fruit-on-the-bottom had 24g of sugar. Yoplait Go-gurt had 9g of sugar! Now we only looked at the yogurts our kids enjoyed so this by no means is an exhaustive view.