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.
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!
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! ~