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Choosing healthy and tasty options for your kid’s lunchboxes is often more difficult than it sounds. Find some inspiration in these three recipes!

CHICKPEA SWEETCORN BURGER PATTIES.
Recipe makes 5 patties.

Ingredients:

  • 1 peeled sweet potato cut into chunks, then steamed
  • 200g (1 cup) fresh (or well-drained) corn kernels OR 1 cup frozen kernels, thawed
  • 250g (1.5 cups) cooked or tinned chickpeas, rinsed and
    drained well
  • 2tbs olive or rice bran oil
  • 1 peeled white onion, finely diced
  • 1 peeled and crushed garlic clove
  • 3tbs millet or quinoa flakes
  • 3tbs washed parsley, finely chopped
  • 1/2tsp ground cumin
  • 1/2tsp paprika
  • 1/4tsp ground turmeric
  • 1tsp salt or to taste
  • 1/2tsp ground black pepper
  • 2tbs ground flaxseeds + 6tbs water

 

Method:

1. Preheat the oven to 180 degrees C and line a baking tray with baking paper.

2. Place the cooked sweet potato in a food processor with the well-drained and dried corn and chickpeas.

3. Blend until the mixture is smooth – with some chunky bits left for texture – and well combined. Keep in the food processor.

4. Heat some of the oil in a saucepan and sauté the onions and garlic for a few minutes until the onions are translucent.

5. Remove from the heat and allow to cool slightly, then add the onions and garlic to the chickpea mixture and pulse briefly in the food processor.

6. Transfer the mixture to a large bowl, add the millet/quinoa flakes, parsley, cumin, paprika, turmeric, salt and pepper and mix well. In a small bowl, whisk the ground flaxseed with the water. Then, using your hands, incorporate the flaxseed mixture into the chickpea mixture until fully combined.

7. Shape everything into 5 evenly sized patties and place on a prepared lined baking sheet. Heat the remaining oil in a large frying pan and then pan fry each patty for 2-3 minutes on each side. Once done, transfer the patties back to the lined baking sheet and bake for 25- 30 minutes, or until cooked through.

 

VEGAN CASHEW CACAO BLISS BALLS:

Ingredients:

  • 1 cup of raw cashews
  • 8 pitted dates
  • 2 tablespoons raw cacao powder
  • 1 teaspoon of vanilla extract
  • 1/2 cup of shredded unsweetened coconut
  • 2 teaspoons agave syrup

 

Method:

1. Add cashews, dates, cacao powder and vanilla to a food processor and blend.

2. While blending add the agave syrup.

3. Form the mixture into small balls and then roll them in a bowl with the coconut until coated.

4. Place in fridge until balls are hardened.

 

VEGAN PROTEIN MUFFINS:
Recipe makes 10-11 muffins.

Ingredients:

  • 2 flax eggs (2 Tbsps ground flaxseed + 5 Tbsps water)
  • 1 1/4 cup dairy-free yoghurt, unsweetened (soy can be used)
  • 2 medium (very ripe) bananas
  • 2 cups GF rolled oats
  • 1/3 cup vanilla flavoured protein powder Nutritional Booster
  • 1/4 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • Your favourite topping such as berries, granola, vegan chocolate chips, chopped nuts, seeds, dried fruit, rolled oats, crushed cookies

 

Method:

1. Preheat oven to 200 degrees C.

2. Lightly grease each slot of a standard muffin tin. Use paper liners to keep the recipe oil-free.

3. Prepare flax eggs in a small bowl, by mixing together the ground flax and water.

4. Set aside about 10 minutes. It will thicken up and become gel-like.

5. When the flax eggs are ready, add all the ingredients
(except the toppings) into a high-powered blender or food processor.

6. Blend until smooth, about 1-2 minutes. Scrape down sides as needed.

7. Pour mixture into each slot about 3/4 of the way full.

8. Sprinkle each one with your kids’ favourite toppings. Don’t press the toppings into the batter. It may yield a flatter muffin.

9. Bake for 15-18 minutes, until lightly golden brown.

10. Insert a toothpick in the middle of a muffin or two. If it comes out mostly clean, they are cooked.

11. Let muffins cool for 10 minutes in the pan before transferring them to a cooling rack, then cool for another 10-15 minutes.

12. It is normal if the muffins might flatten out a little bit

To avoid the liner sticking to the muffin, let them completely cool before enjoying. If not using liners, gently pop out each muffin with a butter knife.

Veganism is a hotly contested diet and way of life. Many argue that the absence of dairy and meat from a child’s diet is a recipe for disaster, however, science has continually proven the health benefits of a balanced and well-planned vegan diet.

Fad diets have come and gone but veganism continues to take over the world as scientific evidence behind the health trend has changed the eating habits of millions of people. To be vegan is to maintain a diet without the consumption of animal products. This means no meat, dairy, cheese or eggs. For those who have enjoyed an omnivorous diet throughout their life, eating cake and a hearty steak without a care, this diet may seem extreme and overwhelming.

Why should I eat vegan?
A well-balanced vegan diet has shown to provide health benefits, such as the reduced risk of chronic diseases associated with high-sugar and high-preservative diets. This includes:

  • Obesity
  • Coronary artery disease (damage or disease to the heart’s
    major blood vessels)
  • Type 2 diabetes
  • Hypertension (high blood pressure)
  • Some types of cancer, specifically bowel cancer which can be
    caused by a high consumption of red or processed meat.

How?
The livestock industry produces 60 per cent of greenhouse gas emissions in farming, not to mention the global acidification of ocean water, and the impacts of eutrophication which is the build up of nutrients in water bodies that destroys wildlife.

Researchers estimated a vegan world would produce 49 per cent less greenhouse gas emissions from food, 50 per cent less acidification, and would reduce water use by 19 per cent.

Oxford University researcher Joseph Poore says that going vegan “is probably the single biggest way to reduce your impact on planet Earth.”

NEED TO KNOW!
Ensure a balanced diet so that children still receive adequate amounts of vitamin D, calcium, iron and vitamin B12. Vitamin B12 is hard to find in a vegan diet so a B12 supplement is recommended.

Can we get all the same nutrients on a vegan diet?
Yes, of course! However, it is recommended that vegans eat legumes and nuts every day to ensure enough daily nutrient intake.

Iron in a vegan diet is surprisingly, not hard to come by. The best sources of iron include cereals fortified with iron such as Weet-Bix and All-Bran, legumes, tofu, green leafy vegetables such as spinach and dried fruits. The most crucial times for a child raised on a vegan diet is under the age of five, and when girls hit puberty as that is when iron levels drop.

Zinc allows for the development of our immune system and so
they are vital in a healthy vegan diet. Zinc is commonly found in
nuts, miso, tofu, legumes and wholegrain foods. A lack of zinc can
make your child more susceptible to disease and illness.

Calcium is needed for a child to build strong bones and teeth.
It can be found in cereals fortified with calcium including Corn
Flakes and Raisin Bran, soymilk, Asian green vegetables, almonds
and Brazil nuts.

Protein is important for building bones, muscles, repairing
skin and blood. It is found in tofu, tempeh, lentils, chickpeas,
seeds, oats, soymilk and vegetables such as peas, sweet potatoes,
broccoli, potatoes and asparagus.

What goes into my child’s vegan lunchbox?
Dietitian Amber Sewell-Green, who specialises in plant-based
nutrition, suggests:

  • Wholegrain wraps with fillings such as hummus, avocado, tofu
    or tempeh
  •  Lentil or quinoa salads
  • Enchiladas with beany fillings
  • Homemade bliss balls
  • Homemade popcorn
  • Snack packs of crunchy fava beans.

While ensuring your child is attaining the necessary vitamins and nutrients that are essential for their healthy development, a vegan diet can be cleansing and even strengthening for a growing child. As a diet that separates itself from preserved meats and cheeses, a vegan diet can reduce the chances of several life-threatening illnesses while also having a positive impact on the environment.