As parents raising children on a plant-based diet, the question of protein is always present.
At first we question ourselves.
After researching we come to understand how a whole-foods vegan diet provides ample protein, and are (usually!) at ease with the issue. Yet, the question remains, as we are often asked about protein by friends, family, and also new vegetarians and vegans.
I often receive questions from readers about plant-based protein, such as:
What are some protein-rich foods I cam give my kids?
What are protein-packed recipes kids will love? (see Protein Power Balls, below!)
What are recipes rich in protein that your kids like most, Dreena?
So, you will enjoy this :
Protein-Rich Foods Vegetarian Kids Will Love
I’ve shared 12 kid-tested, mom-approved vegan recipes in this piece – including a couple of new recipes like my Protein Power Balls (recipe follows)!
photo credit: kokoskitchen.com
I ask that you please support . Comment on the post, and share it through your social media networks. I was thrilled to have the opportunity to write this piece for Today’s Parent. We can encourage mainstream media to include more vegetarian lifestyle pieces through our support. So, please share this piece through facebook, pinterest, twitter, Google+, etc. Thank you!
Read on at , and please share your thoughts here, as well as there. Enjoy!
p.s. Special thanks to Sarah Wise for cheerleading my work and helping make this article happen!
Now, on to those Protein Power Balls!
Protein Power Balls
Ingredients
- 1/2 cup pumpkin seeds
- 1/2 cup coconut flour see note
- 1/3 cup hemp seeds
- 1/4 cup sunflower seeds
- 1½ cups pitted dates
- 3 tablespoons cocoa powder
- 2-3 tablespoons chocolate vegan protein powder optional, see note
- 1/4 tsp (scant) sea salt
- 1 teaspoon pure vanilla extract or 1/2 teaspoon vanilla and 1/2 teaspoon orange extract ... or, if nuts aren't a concern, 1/2 teaspoon vanilla with 1/4 teaspoon almond extract
Instructions
- In a food processor, process the pumpkin seeds, coconut flour, hemp seeds, and sunflower seeds until fine and crumbly. Add the dates and process through until they are worked into the mixture and are crumbly. Add the cocoa powder, protein powder (if using), sea salt, and vanilla extract and process again for a minute or two. It will appear as if nothing is happening for a few minutes! The mixture will just be whirring around in crumbs, but soon it will start to become sticky and form a ball on the blade. Stop the machine and remove the dough. Take 1–1½ -tablespoon scoops of the dough and roll in your hand. Repeat until you have rolled all of the dough. Serve, or store in an airtight container to refrigerate.
Notes
- Coconut Flour: If you don’t have coconut flour, you can substitute 3/4 cup rolled oats.
- Protein Powder: Protein powders usually have some stevia or other sweetener, so add the powder to taste, depending on the brand. Start with 2 tablespoons, and stop to taste the mixture before it is in a sticky ball. If you’d like to add more, try another 1/2–1 tablespoon. If you have another favorite chocolate protein powder you would like to add—go for it. If you don’t want to use any protein powder, omit it, and make these simple changes: increase the cocoa powder to 1/4 cup total, add another 2 tablespoons of hemp or sunflower seeds, and another 2–4 dates, to taste.
- Idea: You can leave these balls uncoated, or roll in a dusting of coconut sugar, cocoa powder, ground pumpkin seeds, or a combo!
Other photos credit to Nicole Axworthy.
Nancy says
I have wanted to try this recipe for awhile now…today was the day…”WOW are these ever good” said my Hubby.
Just a delicious treat and a million times better than the store bought energy balls.
Thank you again, and again, and again…. Dreena.
Edna Oneal says
Wow. It looks delicious. I love your recipes. I will try to make it very soon. Your recipes will help me. Thanks for sharing.
Julianna says
Hi, I’ve had your cookbook for over a year and have really enjoyed a number of the recipes – they are in regular rotation in our weekly eats. I just recently got a food processor and now can finally try the rest of the recipes that require it. We really enjoyed the lemon-kissed blondie bites a few days ago – YUM! And today my son and I made the protein power balls. HOWEVER we couldn’t get them to come together into a sticky ball in the machine. I ran it for at least 5 minutes, added a few extra dates, and it was still too loose. I finally stopped because I didn’t want to overheat my machine. Do you have any suggestions? We really want to make these work!! Thank you!
Dreena says
Hi Julieanna, thanks for your note and kind words. I do run the processor quite a few minutes with the power balls. However, if they are really taking a long time, add another dash of vanilla or even a couple of drops of water. That usually does the trick! Thanks, -D.
Karen Hampel says
I love these recipes, but there is not one that goes with the first picture on the Today’s Parent site. Of course that’s the one my son keyed in on right away. What recipe is that, the one in the ramekin topped with berries?
Thanks
Dreena says
Hi Karen, that is the “chocolate chia pudding” – there is a different pic in the recipe. Your son has a good eye. 😉
Marsha says
Hi, I tried the links, went to the Parents Life site, yet still couldn’t find the recipes. I’m interested in the chickpeas, hoping to get my 3 yr old grandson eating something besides peanut butter.