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 From the moment my son, Dylan, was born, the questions started rolling in about how we would raise a healthy vegan child. An estimated 8.5 million Americans are now living a vegan lifestyle, and resources have never been more widely accessible for maintaining a vegan kitchen. It does require more planning, a commitment to making fresh foods to ensure balanced nutrition, and the resolve of knowing that your choices are the right ones for your family. The benefits are tremendous. Studies show that vegan children have stronger immune systems, are less apt to become obese and display more balanced behavioral patterns due to higher levels of vitamin intake. Where to start? Make it educational, fun and family-oriented. Involving Dylan in the process of making food has made all the difference. I tell him what is good about the food we are eating. He comes with me to the farmers markets and grocery stores to pick it out, and he is always involved in the preparation process. Every day, we make a green smoothie with fresh produce; this has provided him with a necessary base for energy and nutrition. He loves putting fresh foods in the blender and creating his favorite blends. Then we pour it in a big fun glass and add a crazy straw – smoothie fun complete! Here’s one that works great: 1 cup of fresh fruit, 4 ounces of water or ice, and 1 cup of spinach or kale is all you need for a basic blend. We add a tablespoon of great vegan protein powder from HealthForce Nutritionals, and Dr. Schulze’s greens powder, which contains the daily value of all essential vitamins and minerals. Balanced nutrition is now handled first thing in the morning – another thing to check off the mom list! Balance is the key when looking at the vegan plate, and junk foods are still available in the vegan marketplace. To make a significant positive difference in your toddler’s overall health, be smart about buying only items that (1) grow from the ground, (2) have no synthetic additives and (3) are functional for the body in some way. Preparing food at home is the key to this part of a vegan lifestyle, so pick a day each week and set aside a few hours to make fresh treats that your family can enjoy. Having snacks available to throw in a lunch box or grab on the run can make a difference in maintaining balance throughout the day. As a whole, you will need to be sure your toddler is getting enough protein, all essential vitamins and minerals, and healthy fats. (See the sidebar below for helpful details). Our weekly pantry list includes fresh almond milk, chocolate walnut-hemp cookies to keep as a sweet treat and quinoa pasta or quinoa cakes. In addition, we pick a cracker recipe that we love and either bake or dehydrate the crackers to enjoy with fresh sources of healthy fats, such as avocado or coconut. We combine fresh produce to these staples to create a whole week’s worth of healthy menus. Planning ahead will help you find lots of fresh fruits and vegetables at a great price. Add fresh, colorful items to every meal to ensure that your little one stays fit and strong. VEGAN SOURCES OF NUTRITION • Protein: Toddlers ages 2 to 5 need 16 grams a day. Options include: quinoa (1 cup = 5 grams); buckwheat (1 cup = 5 grams); hemp seeds (2 teaspoons = 14 grams); walnuts (1 ounce = 4 grams); spinach or other dark greens (1 cup = 5 grams) • Iron: broccoli, yams, brown rice, millet, figs, greens • Calcium: broccoli, brown rice, yams, beans, sesame • Essential fatty acids: flax seeds (in oil or seed form), walnuts, hemp seeds, olives, avocado, coconut A FUN RECIPE: CHOCOLATE HEMP COOKIES • 3 cups walnuts or coconut flour • 1 cup hemp seeds • ½ cup raw cacao • ⅓ cup agave nectar or raw honey • 1 tsp. cinnamon • 1 tbsp. greens powder In a food processor with the s-blade attached, process all ingredients, except the sweetener, until well combined. Add the sweetener while processing until a dough ball forms. Scoop out the dough 1 tablespoon at a time, and roll in the hemp seeds. Place in small paper cups and enjoy all week long. |
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