People are often prone to thinking that vegans have a hard time getting their protein, when in fact, I don’t seem to find this the issue at all. It is easy to eat plenty of protein (and iron as well) on a vegan diet. Tofu is a great source of protein, as are nuts, seeds, peanut butter, beans, soymilk, and LOTS more… There is a list of vegan protein examples (and lots more about vegan nutrition) here if you want to check it out.
Basically to ensure you and your kids get all your needed nutrients, just eat a wide variety of foods… sneak nuts, fruits, nutritional yeast & ground flax on as toppings… & have everyone (including yourself) try new foods for fun! This is one thing being a mom has quickly taught me – kids learn best by watching your example! If the kids are always seeing mom give new foods a try and eating her veggies with gusto, they will want to follow (most of the time)! And if you are still not confident on meeting your nutritional requirements, have everyone take a multi-vitamin to cover all the bases! My favorite vegan kids multi-vitamins are made by Gummi King and Nature’s Plus Animal Parade.
This easy pancake recipe is a great source of protein and is also fast & delicious… Using soymilk, peanut butter, chopped nuts, ground flax & fresh bananas, no kid can turn down this yummy breakfast and no mother can deny the nutritional goodness! My kids really liked these!
Oh, one more thing, please do these pancakes justice and use real peanut butter – when I say real, I mean natural. Don’t use Jif or Peter Pan or super processed peanut butter that is full of oil and sugar. Look for a peanut butter where the ingredients look closest to this : peanuts, salt. (P.S. I feel the same way about maple syrup – you GOTTA use pure maple syrup!)
Vegan Peanut Butter Pancakes
- 1 cup unbleached flour
- 2 1/2 tsp baking powder
- 1/2 tsp salt
- 2 Tbsp sugar
- 1/2 cup natural peanut butter
- 2 Tbsp canola or vegetable oil
- 1 “egg” (I like to use 2 Tbsp ground flax + 3 Tbsp water, whisked)
- 1 1/4 cup soymilk
- < 1/4 cup water (add if needed to thin batter a little)
- topping: sliced bananas, chopped peanuts or walnuts
In large bowl, mix flour, baking powder, salt and sugar. In a separate small bowl, whisk the flax egg together, then add the peanut butter, oil, soymilk, and a bit of water if necessary. Mix wet into dry by whisking until no clumps remain. Pour batter by using a 1/4 cup measure onto a hot skillet. Flip when bubbly. Top with bananas, nuts and pure maple syrup. Devour.
(One more thing – If you want to be bad – make that very bad – try adding one more thing – chocolate chips – and you will turn this nutritional breakfast practically into a dessert! Anyone for a Vegan Reeses-Pieces Pancake?!)