Raising Plant-Based Babies

Hello Louisville mamas, parents-to-be, and the parenting-curious! I’m elated to be a contributor to the Louisville Mom Collective. As a restaurant and brewery owner, who has had the privilege of chasing her dreams and desires for most of her life, being a mom is by far my favorite adventure. One of my learned specialties has become raising plant-based babies.

Even as a professional chef, learning to cook for a baby and now a toddler (where does the time go?!) has been quite the experience. I cannot wait to share so many of the recipes that have become my “go-to”s. But to kick things off, I want to ease any concerns you may have about getting enough nutrients eating plant-based, and let you in on my pantry secrets. 

Can kids be healthy without meat and dairy? What about protein, calcium, and iron? 

Once you get into the habit of making sure your kiddos – and you – are getting a balanced diet, this isn’t something you will need to overthink. When Andrew was a baby, my husband and I too often relied on vegan junk food. Fast food, frozen food, anything that took minimal effort. Juggling a new family and a new restaurant (it was also the first year my restaurant V-Grits was open) meant dinner was not a priority. But when Andrew started eating solid foods I panicked. Not only did I want to make sure I knew everything he was eating – that meant no processed anything – I was extra concerned about him getting all the necessary nutrients. I suppose I was fearful of a pediatrician telling me his vegan diet wasn’t adequate enough, even if I knew that wasn’t true.

Fast forward almost two years – this child is one healthy kid! Knock on wood. All. The. Wood. In all seriousness, he has a fantastic immune system, tons of positive energy, and sleeps well every night. I like to think his excellent eating habits are a big contributor. 

So what’s up with protein? 

When I initially went vegan 15 years ago this was everyone’s number one question. Nowadays I think most folks realize protein isn’t a big concern. It’s in all sorts of foods! But for peace of mind, here is where my family gets our protein: nut butters (peanut, almond, sunbutter, etc), whole grain toast, tofu, lentils, tempeh, black beans, fortified soy yogurt and soy milk, milk made from pea protein, quinoa, pasta (whole grain, quinoa or lentil based), oats, chickpeas, green peas, chia seeds, flaxseeds, and hemp hearts. If those last three are new to you, don’t worry, you’re going to fall in love with them. 

And calcium? 

A lot of the foods mentioned above have high amounts of calcium, especially tofu, fortified milks, almond butter, and chia seeds. There is also calcium in leafy greens, broccoli, kidney beans, tahini, and molasses. 

How about iron? 

Tofu, quinoa, and chickpeas are great for iron intake.  Andrew’s favorite iron-rich food is pasta made from red lentils. Did you know they even make that in fun shapes now? Cheers to healthy, fun kid food (especially as low maintenance as pasta)!

But I don’t cook with any of those ingredients!

Hopefully I have not scared you away with ingredients you are not familiar with or don’t usually cook with it. Follow along with my contributions and I promise to share EASY recipes with you. For your entire family. It is important to make one big meal for your family, and not feel like you need to make separate dishes to please everyone. I typically have the same breakfast and dinner as my toddler, but I’m often conquering chores at lunchtime, while I make sure the majority of food gets in his belly and not on the floor. Here is a sample of what my little one eats in a day. 

A day in the life of (22 month old) Andrew’s plate

Breakfast 

Whole Grain Waffle – Yes, a frozen waffle. See, this will be easy! Topped with a nut butter (instead of maple syrup). 

Sliced Fruit – We alternate most often with blueberries, raspberries, and strawberries.

Snack #1 

Banana

Snack #2 

Avocado – Sliced and sprinkled with hemp hearts and/or nutritional yeast.

Lunch 

Pasta made from chickpeas, lentils, or edamame (for optimum nutrients).

• I always have pre-cooked pasta in the fridge. Andrew loves it, and it’s a quick, easy meal. 
• You can make so many, healthy sauces for pasta! Cashew cheese, pureed veggies in tomato sauce, pesto, etc. Andrew is on a plain pasta kick – just a little olive oil and nutritional yeast (it has a cheesy flavor and it’s full of vitamin B12).

Cherry Tomatoes – Quartered. 

Broccoli – Steamed or roasted. 

Snack #3 

Crackers & Dip – Opt for a low sodium cracker and a healthy dip, like hummus! Time permitting, make your own to control the sodium content here too. 

Dinner – For the whole fam!

Quinoa Bowl – So versatile. Use up your extra veggies and canned beans.

• Roasted vegetable mix – Cauliflower, carrots, squash, red onion, for example. Toss them in olive oil with your favorite spices and roast together. 
• Stewed black beans – Open can, rinse, mix with low sodium veggie broth, spices, and simmer. 
• Quinoa – Cooks in ten minutes!
• Any fresh greens – Spinach, arugula, or chopped romaine. 
• Dressing – If desired. Want a healthy one? Process equal parts tahini and water, garlic cloves, and a good splash of lemon juice.  

Easy peasy! Ok, it does take a little bit of thought and time in the kitchen. But falling in love with food again is worth it. You can still enjoy cooking made from scratch meals that everyone is going to devour, while keeping them plant based and good for your family. 

Here is a peek at my pantry favorites:

Plant-Based Pantry Staples 

Oats

Molasses

Ground FlaxSeed

Chia Seeds

Hemp Hearts

Nutritional Yeast

Nut Butters

Canned Beans

Canned Veggies & Purees 

Fruits & Veggies 

Fresh Veggies – I always keep avocado, broccoli or cauliflower, squash, and carrots.

Frozen Veggies – Edamame, and blends for stir frys, soups, and curries.

Frozen Fruit – Mangoes and cherries for smoothies.

If you’re considering moving your family towards a more plant-based diet or simply incorporating more veggie-focused meals, make it fun. Plan ahead with new recipes, get the kids involved, and enjoy eating healthy together!