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.
Sarah says
Hi Dreena! So happy that they are featuring you – these recipes look fantastic and would appeal to non-veg kids too! Congrats! Hope to see you in even more mainstream media! Leaving a comment on Today’s Parent too…
Dreena says
Thanks so much Sarah!
Anna Vaschina says
These look amazing. Can’t wait to get the recipe. Thank you Dreena for supporting parents with fantastic healthy vegan kid friendly foods.
Dreena says
You’re so welcome Anna, thanks for the kind note.
Sara says
These look awesome. I struggle with lunches to send to school, there are only so many hummus sandwiches I can send. School lunches need to be nut free and I was pleased to see that some of these are. Thanks!
Dreena says
So true, Sara. School lunches can become very monotonous. I find that esp true with not being able to use nuts/nut butters. Hopefully you can find a few ideas to freshen things up! Enjoy!!
Amy Putkonen says
Hi there, Dreena. Congrats on the great article and the yummy recipes to try!
Dreena says
Thank you Amy!
Tiffany says
Dreena, you have out done yourself! The recipes are all so healthful and protein packed! Can’t wait to try some myself!
Your talent is truly one of a kind and from reading your recipes and connecting with you via your blog, one can truly see the love you pour into your work. I really appreciate all that you do xoxo
Happy New Year! 🙂
Dreena says
Thank you Tiffany! Geez, you brightened my day with that note – ever so sweet of you. Hope you enjoy trying some of those goodies. 🙂 Happy New Year to you too!
Liz says
I whole heartedly agree with Tiffany, Dreena. I regularly read about a dozen food blogs, and yours is still my favorite and the one I get MOST excited about when you have a new post. 🙂 Your recipes are SO in line with my dietary philosophy, and you just make it all look SO easy. You obviously have a deep dedication for creating wholesome food, and it is equally, deeply appreciated. 🙂 You’re passionate and enthusiastic without being over the top or off putting, and I will just never get over how everything you create is so SIMPLE but DELICIOUS! E V E R Y single one of your recipes is void of crazy or expensive ingredients (though I’ve been known to indulge in some specialty items now and then 🙂 ) and uses ACTUAL food; I ALWAYS have every single ingredient called for in your recipes on hand. You and your creations are SUCH a gift. 🙂 For some reason, I always feel the most grateful for you and what you do at the same time each year — at or around the start of a new one. 🙂
Dreena says
Wow. Thank you Liz. I’m just reading this, so sorry I didn’t reply earlier. You emailed me last year I think. Yes, yes you did! I loved hearing from you, and loving reading this note. <3 What a gift to give me, thank you. Whatever the reason you feel grateful this time of year, works for me. I'm grateful to be able to receive this. I hope to keep delivering the easy, delicious goods for you, Liz! 😀 Thank you so much.
Liz says
“You emailed me last year I think.” Yes, AND the year before. LOL 🙂 I was gearing up for another e-mail but then stumbled across Tiffany’s comment and felt this would be a better forum to express my sentiments. 🙂 It seems like I’m not the only one of your readers/followers who feels that way, either. You are the one chef/cookbook author/blogger that I pray will NEVER stop creating and sharing with the public and dread the thought of it. All of your food, to me, is like a small, little hug — nothing elaborate or over the top, but it’s warm, meaningful and means so much. 🙂
You’re awesome. 🙂