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.
Laura Black says
Great recipe ideas, Dreena. I’m trying three of them tonight and getting a couple of extra ingredients for a couple other recipes for tomorrow. Even though they are kid-tested and approved, I like these recipes for my husband. 🙂 He’s my big kid.
Courtney says
I was waiting to hear back from Dreena, but does anyone have any thoughts on soaking the dates first before making the Peanut Butter Munchy Squares? I need to make them tonight for something tomorrow! Any help/suggestions would be appreciated! Also, how would you store these (fridge or counter top)?
Thank you!
Dreena says
Hi Courtney, I think I missed your first comment – sorry. Do you still need help? If you’ve already made them, definitely keep them in the fridge. I refrigerate any/all baked goods, but also things I make in the food processor like these squares.
Courtney says
Thanks! I ended up not making them since I wasn’t sure about the dates and hate to waste ingredients, but I will be making them soon now that I know!
Courtney says
I am excited to make your Peanut Butter Munchy Squares! 2 quick questions–did you soak the dates first before pureeing them in the food processor? And what is the best way to store these? In the fridge or is on the counter ok?
Thanks!
Dreena says
Oh, just seeing this – sorry! No, I didn’t soak the dates. I use either medjool or honey dates (pitted). Most are very soft, so no need to soak.
Liz says
Dreena,
I wanted to leave a comment on the TP post, but I couldn’t find anywhere to do that. I looked from top to bottom, but perhaps I missed it? Is there, indeed, a place to comment on the Today’s Parent site?
Sarina @ Earthgiven Kitchen says
You have to create a profile and sign in to comment. But I left a comment two days ago and they haven’t approved it yet. Looks like they haven’t permitted any comments yet! Wonder why…
Great article, Dreena!
Dreena says
I’m not sure either Sarina and Liz. I will ask, though! Have had a few Qs about it – thanks for trying. 😀
Lulu says
Hi Dreena
I suscribed to your blog when I went veggie last year. I am now pregnant (my 1st!!!) in my first trimester and finding it hard to eat… These recipes seem like something that I could easily cook and certainly eat plus they will provide me with much needed protein during this time! Can’t wait to incorporate them into my repertoire for many years to come as we (mainly me but hubby is somewhat on board) are hoping to raise our child vegetarian. Thank you for all the recipes and tips! I really enjoy it all!
Dreena says
Hi Lulu, congratulations!!! Beautiful news. I remember those days, you having nausea? I had it all-day with my 3 pregnancies, so I totally understand. Be easy on yourself, do what you can and don’t stress too much about not eating the ‘best’ diet. I couldn’t eat any raw veg with my last pregnancy, and mostly ate plain foods and white spuds. It’s rough, but it gets better! Best to you!