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Kid-friendly Plant-Based Breakfast Ideas

Date
Nov, 01, 2020

My three children are being raised on plant-based foods, which means they eat nothing that comes from an animal. Instead, they eat lots of whole foods with a rich variety of vegetables and fruits, beans and lentils, and minimally processed foods. In general, I would say that breakfast is the most important meal for kids because their bodies need lots of energy after a night’s sleep. Cereal is something we do not serve much because it does not fill them up and they are hungry an hour later. Here are some ideas and recipes based on what our family eats for breakfast. 

Oatmeal made with old fashioned oats, flax seeds, coconut oil, wild blueberries or grated apples, cinnamon and cardamom served with almond milk plus any toppings they wish (almond butter, dried coconut, seeds or berries)

Almond Butter Overnight OatsOats are well known for their health benefits and for being filling. This recipe can be made in advance, which in my book is a plus for busy moms.

Ingredients:

  • 1 large ripe/spotty banana, mashed
  • 2 Tbsp. chia seeds
  • 1 Tbsp. almond butter (or peanut butter)
  • 1/2 cup gluten free rolled oats
  • 3/4 cup almond milk
    • ½ vanilla bean: slice open and scrape out seeds

Toppings:

  • Fresh fruit and berries
  • Coconut flakes
  • Hemp seeds
  • Maple syrup
  • Cinnamon
  • Cardamom
  • Nuts and seeds
  • Raw cocoa nibs

Directions:

  1. Mash the banana with the vanilla beans in a small bowl until smooth.
  2. Stir in the chia seeds until combined.
  3. Add the oats, almond milk and almond butter, and blend until well mixed.
  4. Cover and refrigerate overnight.
  5. Before serving, stir the oats to combine.
  6. Serve with all kinds of fun toppings from list above.

Smoothie Bowl— A smoothie bowl is a great breakfast, and you can be sneaky and add veggies to it. I like to serve my bowls topped with fruit, more bananas, cocoa nibs and/or bee pollen. I use frozen bananas in mine but it can be done with fresh bananas, too.

Ingredients:

  • 1/4 cup filtered water
    • 1 cup frozen mango
    • 1 frozen banana
    • 1 tsp. spirulina powder
    • 1 Tbsp. hemp seeds
    • Handful baby spinach

Directions

  • Place in blender and mix until perfectly smooth

Chia PuddingThis is my older son’s favorite breakfast. I just love topping chia pudding with lots of yummy things like granola, berries and coconut.

Ingredients:

  • 1 cup milk of your choice
  • pinch of vanilla bean
  • 1 1/2 Tbs. chia seeds
  • 1 Tbs. maple syrup

Directions:

Combine milk, chia seeds and maple syrup in a food processor or blender, and mix for 1 minute. Using a small bowl, stir in the raspberries, then place in fridge overnight or for an hour minimum. Before serving, sprinkle with bee pollen.

Avocado Tahini Toast—If you like avocado toast but are getting tired of it, say hello to this one. The combination of olives, tomatoes and tahini with avocado is addictive.

  • 1 tsp. fresh lemon juice
  • dash of salt
  • 1/2 ripe peeled avocado
  • 1 slice rye bread, toasted
  • 3 grape tomatoes, quartered
  • 2 pitted Kalamata olives, chopped
  • 1 tsp. tahini (sesame paste)

Mash avocado with juice and salt in a bowl. Spread this mixture over toast; top with tomatoes and olives, and drizzle with tahini.

Almond Butter and Banana Toast—This recipe is inspired by a toast from my favorite café in Stockholm. It’s my kids’ favorite toast.

  • I slice of toasted sourdough bread
  • 2 Tbsp. creamy almond butter
  • ½ ripe sliced banana
  • 1 Tbsp. chia seeds
  • ½ Tbsp. maple syrup

Spread almond butter on toast; arrange bananas on top; then sprinkle with chia seeds and drizzle maple syrup on top.

Fredrika Syren

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