kid-friendly Archives - Forks Over Knives

Kale Apple Smoothie

Vicki Brett-Gach — Wed, 30 Apr 2025 17:18:16 +0000

This fruity green kale apple smoothie is supremely refreshing and perfect as an energizing snack or breakfast pick-me-up. Apple, banana, and orange keep the flavors lively, while fresh baby kale (you can also use spinach) adds green goodness without overpowering the fruit flavors. If your blender allows, include a few ice cubes to make it an extra chill affair. The recipe makes one large or two small smoothies.

For more inspiration, check out these tasty ideas:

Yield: Makes 2¼ cups

Time: 15 minutes

1 orange
1 green apple, unpeeled, cored, and coarsely chopped
1 banana, sliced
1 cup packed fresh baby kale or spinach
4 to 8 ice cubes (optional)

Instructions

Slice off the top and bottom of orange. Place it with a cut side down on a cutting board. Slice off the skin and white pith from top to bottom. Holding the orange over a bowl to catch juices, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The section will drop into the bowl. Repeat to remove all sections. Squeeze membranes to release any juice. (Alternately, peel the orange and cut it into quarters.)
In a blender combine orange sections and any juice and the remaining ingredients. Cover and start blending on low, gradually increasing speed to high until completely smooth. Pour into glasses. Serve immediately.

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Vegan Brookies

Ami Deane — Tue, 25 Mar 2025 17:41:53 +0000

“If, on the one hand, you fancy a brownie, but on the other, you crave a cookie, put those hands together,” writes social media sensation Ami Deane, aka @Broccoli_Mum, the who created the recipe for these wholesome Vegan Brookies. Naturally sweetened with dates, banana, and maple syrup, this is the kind of low-fat plant-based recipe that helped Deane lose 60 pounds without feeling like she was missing out. Chickpeas give the cookie topping heft and chewiness, while sweet potato and cocoa powder create a rich brownie base. Make a double batch—these babies won’t last long.

For more great nutrient-dense, low-calorie recipes from the Broccoli Mum, check out the Spring 2025 issue of Forks Over Knives magazine, out now!

Gluten-free version: To make these gluten-free, use certified gluten-free oat flour and chocolate chips.

Yield: Makes 8 brookies

Time: 1 hour 55 minutes

2 medium sweet potatoes, unpeeled (1 lb. total)
1¼ cups oat flour
¼ cup unsweetened cocoa powder
5 tablespoons pure maple syrup
2 teaspoons baking powder
2 teaspoons pure vanilla extract
¼ teaspoon sea salt
1 ripe banana, peeled and cut up
6 pitted Medjool dates
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
¼ cup peanut butter powder, such as PB2 Pure
½ cup vegan chocolate chips (optional)

Instructions

For brownie layer, preheat oven to 425°F. Line a baking sheet with parchment paper. Pierce the sweet potatoes a few times with a fork and place them on the prepared baking sheet. Bake 50 minutes or until very soft and squishy. When cool enough to handle, peel and discard the skins. Place the sweet potato pulp in a medium bowl; mash with a potato masher until smooth. You should have about 1¾ cups. Reduce oven temperature to 350°F.
Add ¾ cup of the oat flour, the cocoa powder, 3 tablespoons of the maple syrup, 1 teaspoon of the baking powder, 1 teaspoon of the vanilla, and ⅛ teaspoon salt to bowl with sweet potatoes; mix well.
For cookie layer, in a food processor combine banana and dates. Process until nearly smooth. Add chickpeas, peanut butter powder, and the remaining ½ cup oat flour, 2 tablespoons maple syrup, 1 teaspoon baking powder, 1 teaspoon vanilla, and ⅛ teaspoon salt. Process just until a dough forms. Stir in chocolate chips (if using).
Line an 8-inch square baking pan with parchment paper. Spread the brownie batter evenly in the prepared pan. Drop the cookie dough by spoonfuls on top and smooth it out to an even layer.
Bake 45 minutes. Cool 1 hour on a wire rack. Using the parchment paper, lift brookies from pan and transfer to a wire rack. Remove parchment paper. Cool completely before cutting into eight squares. Store in an airtight container up to 5 days.

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30-Minute Blueberry Jam (No Pectin Needed)

Carleigh Bodrug — Tue, 18 Mar 2025 17:29:33 +0000

With just three ingredients, this small-batch quick jam without added pectin or processed sugar is no-fuss all the way. If you’re making jam but don’t have pectin, a lemon can save the day. The natural pectin in lemon juice and seeds acts as a thickening agent. Get the lemon juice, blueberries, and maple syrup simmering. Then add the lemon seeds—we recommend using a tea infuser, but if you don’t have one, you can just put the seeds straight into the pot and scoop them out after cooking. The intense berry flavor of homemade blueberry jam is far superior to store-bought and is best enjoyed with a slice of whole grain bread or double-toasted gluten-free Buckwheat Bread.

For more inspiration, check out our guide to making all kinds of quick homemade jam!

Yield: Makes about 1 cup

Time: 30 minutes

1 medium lemon, juiced (reserve lemon seeds)
2 cups fresh blueberries
3 tablespoons pure maple syrup

Instructions

Place lemon seeds in a tea infuser. (If you don’t have a tea infuser, drop the lemon seeds straight into the jam and remove them after cooking.)
In a medium saucepan combine lemon juice, blueberries, and maple syrup. Bring to boiling over medium; reduce heat to low. Simmer 5 minutes.
Using a potato masher or the back of a fork, mash blueberries to thicken the mixture. Drop tea infuser (or loose seeds) into the pan. Continue simmering 20 to 25 minutes more or until thick.
Let jam cool in pan. Remove tea infuser (or loose seeds). Transfer jam to a jar with a tight-fitting lid. Store jam in the refrigerator up to 1 week.

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Triple-Berry Muffins

Kathryn Hendrix, RDN, LD — Tue, 11 Feb 2025 18:24:47 +0000

Raspberries, blueberries, and blackberries are the name of the game with these light and moist muffins, which have an almost cake-like texture. Lemon zest adds citrusy undertones, and almond butter lends richness. Save some berries for sprinkling on top and fold the rest in with the mix. Every mouthful explodes with plump berry goodness! Make an extra batch to store in the freezer to enjoy for breakfast, a snack, or even dessert.

For more inspiration, check out these tasty ideas:

Blueberry Oat Breakfast Muffins
Whole-Wheat Berry Muffins
Just Bananas Muffins
Or check out our full roundup of muffin recipes.

Yield: Makes 12 muffins

Time: 45 minutes

⅔ cup unsweetened, unflavored plant-based milk
3 tablespoons flaxseed meal
1½ cups white whole wheat flour
1½ teaspoons regular or sodium-free baking powder
½ teaspoon sea salt
⅔ cup pure maple syrup
½ cup unsweetened applesauce
2 tablespoons almond butter
2 teaspoons lemon zest
2 tablespoons lemon juice
1 tablespoon pure vanilla extract
1 cup fresh or frozen blueberries
1 cup fresh or frozen raspberries
1 cup fresh or frozen blackberries

Instructions

Preheat oven to 375°F. Line twelve 2½-inch muffin cups with paper liners or use silicone muffin cups.
In a small bowl stir together milk and flaxseed meal; let stand 5 minutes. In a large bowl stir together flour, baking powder, and salt.
In a medium bowl stir together flaxseed mixture and the next six ingredients (through vanilla) until well incorporated. Add to flour mixture; stir until combined. Fold in ⅔ cup of each berry. Spoon batter evenly into prepared muffin cups. Sprinkle remaining berries over top of batter.
Bake 20 minutes or until a toothpick inserted in centers comes out clean. Cool in cups 10 minutes; unmold muffins. Cool completely on a wire rack. To Store Place muffins in an airtight container. Store in the refrigerator up to 3 days or freeze up to 1 month.

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Zesty Macaroni with Black Beans and Corn

Laura Marzen, RD, LD — Tue, 11 Feb 2025 18:20:47 +0000

Ready in just 25 minutes, this one-pot pasta combines sweet corn, protein-packed black beans, and tangy tomatoes canned at their peak in a quick and tasty meal the whole family will love. Avocado Cream drizzled over the top adds creaminess and softens the acidity of the tomatoes—it’s an optional extra but worth making if you have an avocado on hand. If this dish looks more saucy in the pot than you’d like, cover the pot and let it stand for 10 to 15 minutes so the macaroni can absorb more liquid.

Avocado Cream

In a blender combine 1 large avocado, peeled and chopped; ⅓ to ½ cup unsweetened, unflavored plant-based milk; 1 tablespoon lime juice; ¼ teaspoon hot pepper sauce; 1 small clove garlic, chopped; and sea salt, to taste. Cover and blend until smooth.

Tips

For a smokier flavor: Instead of 1 tablespoon of paprika, use 2 teaspoons of regular paprika and 1 teaspoon of smoked paprika.

Gluten-free version: To make this gluten-free, use gluten-free macaroni.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 25 minutes

2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
1 28-oz. can no-salt-added crushed tomatoes
2 cups frozen whole kernel corn
1 14.5-oz. can no-salt-added diced tomatoes
12 oz. dried whole grain macaroni
¾ cup chopped onion
4 cloves garlic, minced
1 tablespoon paprika (see tip, recipe intro)
1½ teaspoon sea salt
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
¼ teaspoon freshly ground black pepper
3½ cups low-sodium vegetable broth
⅓ cup chopped fresh cilantro (optional)
Lime zest
Avocado slices
Avocado Cream (optional) (see tip, recipe intro)

Instructions

In a 6-quart Dutch oven combine the first 12 ingredients (through black pepper). Stir in broth. Press down on ingredients with the back of a spoon so macaroni is submerged in liquid.
Bring to boiling; reduce heat. Cover and simmer 6 to 8 minutes or until macaroni is tender.
Stir in half of the cilantro (if using) and garnish with lime zest. If you like, top with the remaining cilantro, the sliced avocado, and Avocado Cream.

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Baked Falafel with Vegan Tzatziki Sauce

Cathy Fisher — Fri, 13 Dec 2024 19:44:01 +0000

These fabulous falafel are baked, not fried, giving you the classic nutty-herbaceous flavor of falafel but none of the added oil. They’re also easier to make—rather than dealing with a spitting pan of hot fat, you can pop them in the oven to bake, turning once. Don’t skip the Vegan Tzatziki Sauce! Traditionally made with yogurt, this cashew-based version has the fresh flavor of dill plus diced cucumber for added crunch and cooling notes. Whether serving this as an appetizer or a main meal with a Greek salad, you’ll be amazed at how quickly these come together!

Tips

Gluten-free version: To make this gluten-free, use certified gluten-free rolled oats.

From straightupfood.com

For more inspiration, check out these tasty ideas:

Yield: Makes 8 patties + 1 cup sauce

Time: 45 minutes

½ cup unsalted raw cashews
4 tablespoons lemon juice
3 cloves garlic, finely chopped
1 cup chopped peeled cucumber
2 tablespoons chopped fresh dill or ½ teaspoon dried dill
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
1½ cups chopped fresh kale leaves
1 cup chopped fresh parsley or cilantro
½ cup rolled oats
½ cup chopped yellow or white onion
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoon paprika

Instructions

To make Vegan Tzatziki Sauce, in a blender combine cashews, 2 tablespoons lemon juice, 1 small clove garlic, and ⅓ cup water. Let stand at least 15 minutes to let cashews soften. Cover and blend until smooth. Add cucumber and dill; cover and blend briefly. (You want the final sauce to retain some texture.) Thin with a little water if needed for desired consistency. Transfer to a glass jar with lid. Chill until ready to use. Stir before using.
Preheat oven to 375°F. Line a baking sheet with parchment paper.
In a food processor combine the remaining 2 tablespoons lemon juice and 2 cloves garlic with the next 8 ingredients (through paprika). Process until mixture is well blended and starting to stick together. Transfer to a medium bowl.
Form mixture into eight balls, using ¼ cup mixture for each. Place balls on prepared baking sheet, spacing them evenly. Flatten each with your hand into a patty about 2½ inches wide and ½ inch thick.
Bake 15 minutes, then gently flip patties. Bake 15 minutes more or until lightly browned on both sides. Let cool 5 minutes before serving. Serve with Tzatziki Sauce.

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Veggie Mac and Cheese with Sun-Dried Tomatoes

Ellen Boeke — Thu, 12 Dec 2024 18:22:58 +0000

If you’ve got some leftover veggies in the fridge and pasta in the cupboard, you’re halfway to creating this simple, seven-ingredient (not counting salt and pepper) mac and cheese, which is kid-friendly and perfect for busy weeknights. The “cheese” sauce—featuring cashews, carrots, and aquafaba (liquid from a can of chickpeas)—may be your new go-to when you want something creamy but healthy. Chopped sun-dried tomatoes add pops of tangy flavor, while beans lend extra heft. You can use any variety of cooked beans in this recipe; chickpeas are a great option, especially if you’re already opening a can for the aquafaba.

Tips

Gluten-free version: To make this gluten-free, use gluten-free pasta.

For more inspiration, check out these tasty ideas:

Vegan Chili Mac and Cheese
Spring Veggie Mac and Cheese with Vegan White Cheddar Sauce
Butternut Squash Mac and Cheese with Broccoli
Or check out our full roundup of Healthy, Delicious Vegan Mac and Cheese Recipes.

Yield: Makes 10 cups

Time: 30 minutes

12 oz. dried whole grain macaroni or other short pasta
2 cups chopped leftover roasted, grilled, or sautéed vegetables
1 cup no-salt-added cooked beans
¼ cup sun-dried tomatoes (not oil-packed)
½ cup raw unsalted cashews
¾ cup chopped carrots
½ cup aquafaba (liquid from canned no-salt-added chickpeas)
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper

Instructions

Prepare pasta according to package directions. Reserve 1 cup of the pasta cooking water. Drain pasta; return to pot. Add vegetables and beans to pasta. In a small bowl combine ¼ cup of the hot pasta cooking water and the sun-dried tomatoes; let stand 10 minutes. Drain and reserve soaking liquid; chop sun-dried tomatoes and add to pasta.
For sauce, in a small saucepan cover cashews and carrots with water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until carrots are tender; drain. Place cashews and carrots in a blender along with aquafaba, ¼ cup of the reserved pasta cooking water, the reserved sun-dried tomato water, the salt, and pepper. Cover and blend until smooth.
Add sauce to pasta mixture; toss to coat. Add additional pasta cooking water, a little at a time, if needed to make creamy. Heat through over medium, stirring occasionally.

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Mediterranean Artichoke Pizza

Ellen Boeke — Wed, 04 Dec 2024 19:02:56 +0000

This primo pizza is all about pops of flavor from lemon zest, olives, basil, crushed red pepper, and a squeeze of lemon juice on top. If you like the sound of artichokes on pizza, you’ll relish this pie, which features frozen artichoke hearts, juicy cherry tomatoes, and tangy red onion. While many vegan pizzas rely on a high-fat cheese substitute, this tasty recipe uses a white bean sauce to add creaminess. For the crust, we recommend our Oil-Free Pizza Dough—be sure to allow 20 minutes if you need to make it from scratch. You can also use a store-bought whole wheat pizza dough.

Tips

Gluten-free version: To make this gluten-free, use a gluten-free base such as our Quick Cornmeal Pizza Crust or Chickpea Flour Pizza Crust.

For more inspiration, check out these tasty ideas:

Fajita Pizza
Vegan Mushroom and Chickpea Pizza with Rosemary
Mini Deep-Dish Pizza Pies
Or check out our full roundup of vegan pizza recipes.

Yield: Makes one 12-inch pizza

Time: 25 minutes

1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
2 tablespoons lemon juice
2 teaspoons lemon zest
1 tablespoon nutritional yeast
2 cloves garlic, chopped
¼ to ½ teaspoon crushed red pepper
1 12-oz. package frozen artichoke hearts, thawed
1 recipe Oil-Free Pizza Dough
½ cup halved or quartered grape tomatoes
⅓ cup slivered red onion
¼ cup pitted Kalamata olives, sliced
1 cup shredded fresh basil
Lemon wedges

Instructions

Preheat oven to 400°F. In a food processor combine beans, lemon juice, 1 teaspoon of the lemon zest, the nutritional yeast, garlic, and crushed red pepper. Process until smooth, adding water, 1 tablespoon at a time, as needed to make creamy. Roughly chop artichoke hearts and toss with the remaining 1 teaspoon lemon zest.
Place Oil-Free Pizza Dough on a large piece of parchment paper and roll into a 12-inch circle. Prick with a fork. Transfer dough (and parchment) to a baking sheet. Bake 8 minutes.
Spread bean mixture over crust, leaving a ½-inch border. Top with artichoke hearts, tomatoes, onion, and olives. Bake 8 to 10 minutes or until crust is golden and crisp. Top with fresh basil and, if you like, additional crushed red pepper. Serve with lemon wedges.

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22 Healthy Lunch Box Recipes: Kid-Approved Meals, Snacks, and Treats

Lisa Esile, MS — Thu, 12 Sep 2024 17:49:43 +0000

Packing a healthy lunch your child will eat can seem like a tall order some days; nobody wants to open their kiddo’s lunch box at the end of the day to find they only ate a handful of grapes! To help get you inspired, here are some sweet and savory vegan lunch ideas for kids, plus six tips for creating a winning lunch box. Grab those you think will work for your family, leave any you know won’t, and be open-minded and adapt recipes to suit. Don’t be discouraged: If what works this week doesn’t work next week, keep going. Your happy rotation of convenient, healthy, and kid-approved lunches is just around the corner!

Jump to recipes:

Sweet Lunch Box Ideas
Savory Lunch Box Ideas

6 Tips for Creating Healthy Vegan School Lunches

1. Oh, nuts! Be sure to check your school’s food allergy policy. Peanuts (which are actually legumes) and some tree nuts (almonds, Brazil nuts, walnuts, hazelnuts, macadamia nuts, pistachios, pecans, and cashews) can be a no-no. Sunflower, pumpkin, and sesame seeds are often allowed. Some schools prohibit nuts and seeds, while others have no restrictions at all.

2. Containers: Invest in non-breakable food-safe containers that children can open themselves. On warmer days, use ice packs; if you live somewhere where it gets really hot, consider a fully insulated lunch pack. In the cooler months, a kid-safe thermos is handy for taking soups and stews.

3. Leftovers: Leftovers are a great way to bulk up your kid’s lunch. If you know tonight’s evening meal is going to be a winner, cook extra so you’ll have leftovers.

4. Bulk it up: The school day is long so be sure to include heftier ingredients such as grains and beans that’ll keep them full. Nuts (if allowed) are high-energy and a good option, too.

5. Fruits and Veggies: Naturally sweet, fresh fruit makes the perfect snack. Raw veggies such as cucumber and carrot sticks, red bell pepper, and edamame are often popular, while cooked veggies such as steamed broccoli or corn on the cob add variety and are fun to eat. Keep things colorful and mix things up.

6. Kid power! Get your kids involved in preparing their lunches; they’ll be more likely to eat what they’ve prepared and will learn about food while they’re doing it.

Sweet Vegan Lunch Ideas for Kids

Sweet treats like cookies, muffins, bars, and balls, made with whole grains, beans, and fruits, are excellent for satisfying young taste buds while providing plenty of oomph. Baked goods that can withstand bouncing around in a lunch box are a plus!

Savory Vegan Lunch Box Ideas for Kids

Savory lunch options include kid-friendly salads, sandwiches, wraps, dips, and more. Use these recipes as written or as a springboard for meals that’ll work for your family.

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Lentil Taco Salad in Crispy Tortilla Bowls

Ellen Boeke — Wed, 04 Sep 2024 17:42:50 +0000

Reinvigorate Taco Tuesdays with these fun lentil taco salad bowls, overflowing with spicy, tomato-sauced lentils, shredded lettuce, and jicama for extra crunch. Served in oven-toasted edible tortilla bowls, they’re a nice change from soft-shell tacos. If you’ve got extra filling, spoon it onto the plate alongside the bowl and serve with a fork. To finish, add fresh chopped cilantro, a few slices of buttery avocado, and a drizzle of silken tofu–based lime crema. Don’t expect there to be leftovers!

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add 37 calories, 4 g total fat, and 0 g saturated fat per serving.

Cooked lentils: If you have cooked brown lentils (or canned), this recipe can be prepared in 35 minutes. If not, allow an extra 20 to 40 minutes. (Pro tip: Cook a large batch of lentils on the weekend and store them in the freezer for easy weeknight meals.)

For more inspiration, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 35 minutes

6 oz. light firm silken tofu
1 tablespoon lime juice
½ teaspoon lime zest
⅛ teaspoon sea salt
¼ teaspoon garlic powder
3 to 4 tablespoons unsweetened, unflavored plant-based milk
4 6-inch whole wheat flour tortillas
Extra-virgin olive oil spray (optional, learn more)
2 teaspoons extra-virgin oil oil (optional, learn more)
1 cup chopped onion
3 cloves garlic, minced
4 cups cooked brown lentils
1 8-oz. can no-salt-added tomato sauce
1 tablespoon chili powder
1 tablespoon reduced-sodium soy sauce
1 teaspoon smoked paprika
⅛ to ¼ teaspoon cayenne pepper
3 cups shredded romaine lettuce or spinach
1½ cups chopped tomatoes
1½ cups shredded jicama
1 cup fresh cilantro leaves
1 small avocado, peeled, seeded, and sliced

Instructions

To make lime crema: In a small food processor or blender, place tofu, lime juice, lime zest, salt, and garlic powder. Cover and process until smooth, gradually adding plant-based milk, until crema is drizzling consistency. Refrigerate until ready to serve.
Preheat oven to 400°F. Place tortillas in four 8-oz. heatproof bowls, such as custard cups (or 6-oz. muffin cups), pressing them into the bottom and allowing sides to ruffle slightly. (If using oil: Lightly coat both sides of tortillas with olive oil spray before placing in heatproof bowls.) Bake 10 minutes or until lightly browned. Let cool in bowls.
Meanwhile for oil-free, in an extra-large nonstick skillet cook onion and garlic over medium 5 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large nonstick skillet, heat olive oil, then add onion and garlic and cook over medium 5 minutes or until tender, stirring occasionally.)
Stir in the next six ingredients (through cayenne pepper). Cook for 2 to 3 minutes or until ingredients are combined and desired consistency.
Fill tortilla cups with shredded romaine. Top with lentil mixture, tomatoes, jicama, cilantro, and avocado. Drizzle with lime crema.

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