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5 Kid-Friendly Vegan & Gluten Free Recipes

5 Kid-Friendly Vegan & Gluten Free Recipes

The following recipes are healthier versions of some favorite dishes — of kids and adults alike. Even if you don’t have a gluten intolerance or classify yourself as a vegan, you can try these on a “Meatless Monday” night, or any time you’re just looking to try something new and healthy. Leaving out the animal products is an easy way to cut out some acid-forming foods as well as potential GMOs and unhealthy fats. Leaving out gluten helps minimize slow digestion and allergic reactions that are becoming more and more common with the highly processed wheat people are consuming these days.

1. Pizza

My daughter says this is better than “real pizza,” and she’s not even a gluten-free vegan! Start with a gluten-free crust like the rice crust they sell at Whole Foods. Top with your favorite tomato sauce, or my favorite, vegan pesto. Top with a non casein vegan cheese like Daiya or Follow Your Heart. Many non dairy cheeses use this milk protein making it non-vegan, so read labels! Add your own favorite toppings. My favorite are artichoke hearts and kalamata olives. Bake in a 350 degree over for 10-13 minutes, until edges are golden brown. Enjoy!

2. Mac ‘N’ Cheese

You’ll be surprised how satisfying this healthier alternative is! Use a gluten free pasta like quinoa or brown rice. Choose a fun shape that will hold the cheese. Cook the pasta according to directions, then mix in a package of non casein vegan cheese like Daiya or Follow Your Heart. You can add a splash of almond or soy milk to make it creamier if desired. Add herbs or black pepper to taste. I like Braggs “sprinkle” which is a blend of 24 different organic herbs and makes everything taste better!

3. Green Giant Smoothie

Fast and easy! In a blender, mix 1 frozen banana, a cup of frozen grapes, and a cup of spinach. This recipe will taste sweet enough to please the kids, while giving them great fiber and nutrition from the greens and fruit.  Play on the green giant theme by explaining that drinking this will make them big and strong like a giant!

4. Quesadilla

I use sprouted corn tortillas for this recipe. You can also use nopal cactus tortillas, brown rice tortillas or whatever creative option your local health food store offers. Just avoid the wheat ones to make this recipe gluten free, and if you are using corn make sure it’s organic and GMO-free. In a frying pan on medium heat, heat 1 teaspoon of coconut oil. Heat a tortilla on one side until softened, then flip it over. Add 2-3 tablespoons of a non casein vegan cheese like Daiya or Follow Your Heart onto one half of the tortilla. Flip the remaining half on top. Flip occasionally and heat until cheese is melted. Cut in thirds to make finger food size pieces, and serve with guacamole and salsa for a nutritious yummy meal kids are sure to enjoy!

5. Sugar Free Chocolate Pudding

Rather than reinventing the wheel here, I’m linking you to a tried and true recipe created by my friend and TV Host on The Cooking Channel, Jason Wrobel. This recipe includes two of my favorite superfoods, hemp and avocados, making this a nutritional powerhouse as well as a delicious treat. For a sugar free version, replace the agave with stevia and about 3/4 cups of water and you have a low glycemic recipe that kids will love and diabetics can enjoy as well!

Bon appetite! ~

 

Read more: All recipes, Diabetes, Eating for Health, Food, Raw, Vegan, Vegetarian, , , , , , , , , ,

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Magda Rod

Magda Freedom Rod is a yogini and health & lifestyle guide based in Los Angeles. She writes about health & wellness and offers guidance for a sustainable lifestyle. Learn more on her website Visionary-Lifestyle.com.

86 comments

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3:02PM PST on Dec 11, 2013

Keep the gluten-free recipes coming!!!!!

7:10AM PDT on Nov 2, 2013

Very kid friendly.

1:57AM PDT on Sep 29, 2013

Thank you :)

7:21PM PDT on Aug 30, 2013

Thanks.

7:36PM PDT on Aug 18, 2013

thanks!

10:13AM PDT on Aug 16, 2013

Great Post; I could not agree more with Chinmayee J.! It is just so hard to work on that as well.

6:16AM PDT on Aug 16, 2013

Thanks for sharing! I think it's very important to give healthy food to children, and I'm all for veganism (I'm a vegetarian trying to decrease her dairy and egg intake), but just remember that there are processed vegan foods out there that taste great, but can be full of preservatives! So it's best to eat them sparingly...

11:38PM PDT on Aug 13, 2013

GW, I believe your question was addressed recently on Nightline or one of the other news casts on networks on TV. I don't remember which one, specifically, but they were talking about gluten-free foods becoming more and more available and how many states are mandating for better labeling so consumers will know if the product is gluten-free or not.............what are the standards, etc. They did talk about how so many who have no issues WITH gluten are eating gluten-free foods, apparently thinking they are more healthy, and some are suffering from nutritional deficiencies. Again, I don't remember the specifics. Maybe you can "google" it?

10:10AM PDT on Aug 13, 2013

Thanks, AWESOME ARTICLE!!

Just point this out and to ask what other www.care2.com members think about it, I have yet to follow research it or heard it on www.ThomHartmann.com, I quickly heard once, while doing something else, that new research has discovered those who can eat Gluten, with no side affects, but eat Gluten Free foods any ways are doing bad things to their health. What do the rest of you think?

4:24AM PDT on Aug 9, 2013

Karen B., the topic here isn't about whether being vegan is good or bad for anyone, but just offering some alternatives to conventionally NON-VEGAN dishes that are. However, when you say, "For all those who believe that veganism is unhealthy for a child .. How about Joaquin Phoenix . . He's been vegan his whole life ... Lookin' good!".......whether he looks "good" or not is a matter of personal opinion, and BTW, he has NOT been vegan his entire life, either. He decided on that lifestyle as a teenager after his brother's death (River Phoenix, from a drug overdose), and for years, he was involved himself with alcohol and drugs, so hardly someone to admire as a role model.

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