A plant based diet can provide all of the essential nutrients for a growing child to thrive. As many children relate strongly to animals and the environment, following a plant diet can help them be more in tune with themselves, be calmer and live a compassionate life.
However, any parent who wants to bring up their children as vegan needs to make sure that certain nutrients that are hard to find in a planet based diet are being adequately consumed. When you eliminate meat, eggs and dairy you need to eat sufficient amino acids to build protein for growth and repair of cells – these can be easily be found in seeds, nuts, pulses, beans, grains such as quinoa and amaranth and fruit and vegetables. It is important to have a varied diet of such real food, not always easy for little ones.
For a growing child, the correct amount of essential fats are vital for brain, heart and cellular health. A vegan can be deficient in DHA & EPA (types of omega 3 essential fats). I recommend marine phytoplankton and blue-green algae for vegans (available in powder and capsules) in conjunction with a daily intake of seeds such as hemp, chia, sunflower and pumpkin to supply these important nutrients. A smoothie or raw desserts is a great way to get this into them!
Finally for any child to thrive they need sufficient vitamins and minerals. Vitamin B12 is commonly found in meat and dairy, so supplementing this vitamin is essential for a vegan child for mood, alertness and general mental health.
Ok, let’s get on with the recipes:
Raw Apple Pie
I love apples and have planted lots of apple trees over the years. Apples are a fruit of love and health. I created this as my tribute to good old apple pie.
Ingredients (Makes a Large Pie)
100g ground almonds
100g ground seed mix
1tbs maple syrup
1/2 inch ginger
Middle Apple Layer
4 apples chopped
1 cup coconut sugar
2 tsp cinnamon, 2 tsp mixed spice
Topping Cream Layer
100g soaked and drained cashew nuts
1/2 cup coconut milk
1 tsp vanilla
For the base place all the ingredients in a food processor and blend into a biscuit like dough. Test that it is wet enough by making some into a ball and seeing if it stays. If not add a little more water. Pour into a silicone tin and firmly press it down so it is nice and compact. Place in the freezer to set for 20 mins.
For apple layer add all the ingredients into the food processor and pulse it. Don’t over blend; you don’t want it too mushy.
Pour on top of the base and place in the freezer to set for 20 mins.
To make the cream layer drain your pre-soaked cashew nuts and rinse. In the food processor place the last ingredients and whizz into a smooth creamy layer. You will need to scrape down the sides a few times to get it all smooth. Then spread it evenly on top of the apple layer and leave to set in the freezer for 30 mins.
Serve chilled from the freezer.
Lemon Choc Mousse
The combination of layers of lemon and chocolate really go well together. This creation has been a very popular dessert at my superfood feasts.
Ingredients (Makes 12 Portions)
For Lemon Part
1 tin of coconut cream
2 tbs lemon juice
zest of one lemon
2 tbs coconut sugar
For Chocolate Part
125g raw cacao butter
40g coconut nectar
20g ground cashew nuts
15g coconut oil (butter)
45g raw cacao powder
4g vanilla powder
Empty coconut cream into a bowl and whisk by hand till all smooth, add in the coconut sugar, lemon zest and lemon juice and whisk till all mixed in.
Put into a small glass and place in the fridge to set for 10 mins
On a double boiler – a glass bowl that is sat on top of some water (but not touching the water), gently melt the cacao butter, never letting the water come to the boil.
Once the butter is melted, add in the coconut butter and stir until it melts. Take the bowl off of the stove and mix in the rest of the chocolate ingredients.
Pour on top of the mousse. Place back in the fridge for another 20 mins then serve chilled.
Will keep for several days in the fridge.
This is a wonderful light and fluffy bread, which is a great substitute for wheat bread. This is gluten free and really delicious with some fresh jam or nut butter.
Ingredients (Makes 10 slices)
1 & 1/2 cups of soaked and sprouted buckwheat groats
1/2 cups soaked chia seeds
1/2 cup olive oil
A pinch of salt
1/2 cup of kefir water (This will help it to ferment – If you don’t have this use 2 pro-biotic pills opened up.)
1/2 cup of water (use this if not using the kefir water)
Soak your buckwheat groats overnight in water, then rinse and drain the water in the morning. Leave the buckwheat all day and rinse again in the evening (you can make the bread then or leave for another day).
Soak your chia seeds for 30 mins.
In your food processor, place all of the
ingredients and blend for a good 3 to 4 mins until it makes a lovely dough-like substance.
Place into a coconut oil lined tin, cover and leave somewhere warm overnight to rise and ferment. If using pro-biotic pills I have found it best to leave for 12-18 hours somewhere warm (make sure it has risen and that there are little air bubbles on the side of the dish).
Place in the over at 130 degrees for 1 & 1/2 hours, or until firm inside. Leave to cool and then enjoy. WIll keep for a few days.
Divine Desserts – How To Have Your Cake & Eat It
By Juliette Bryant
If anyone needs more advice on bringing up a vegan child, contact me for a consultation – email@example.com