Best Protein Food Sources for Kids
As more and more families choose a vegan lifestyle, ensuring that children receive all the necessary protein food sources for their growth and development is essential. One of the most essential nutrients is protein, which plays a crucial role in building and repairing tissues in the body.
Fortunately, plenty of delicious vegan protein sources can easily be incorporated into a child’s diet. This article will discuss 10 of the best vegan protein sources for kids.
Tofu
Tofu is a versatile protein food source used in various dishes. It is made from soybeans and is an excellent protein, iron, and calcium source. Tofu can be used in stir-fries, soups, sandwiches, and salads.
Lentils
Lentils are a type of legume packed with protein food sources, fibre, and other vital nutrients. They can be used in soups, stews, and salads. Lentils are also a great source of iron, which is vital for growing children.
Chickpeas
Chickpeas, or garbanzo beans, are a great protein food source, fibre, and other essential nutrients. They can be used in salads, stews, and hummus. Hummus is an excellent snack for kids and can be served with vegetables or crackers.
Quinoa
Quinoa is a nutrient-dense grain that is an excellent protein food source, fibre, and other vital nutrients. It can be used in salads, stir-fries, and as a side dish. Quinoa is also gluten-free, making it an excellent option for kids with gluten sensitivities.
Peanut Butter
Peanut butter is a popular protein food source for kids and can be used in sandwiches, smoothies, and as a dip for fruits and vegetables. Peanut butter is also a good source of healthy fats, which are essential for brain development in children.
Almonds
Almonds are a great source of protein, healthy fats, and other vital nutrients. They can be used in salads, topping for oatmeal, or as a snack. Almond milk is also a great alternative to cow’s milk and can be used in smoothies or cereal.
Chia Seeds
Chia seeds are nutrient-dense and excellent protein, fibre, and healthy fats sources. They can be used in smoothies, oatmeal, and topping for yoghurt or pudding. Chia seeds are also a great source of omega-3 fatty acids essential for brain health.
Hemp Seeds
Hemp seeds are excellent protein food sources, fibre, and other essential nutrients. They can be used in smoothies, salads, and as a topping for oatmeal or yoghurt. Hemp seeds are also a good source of omega-3 fatty acids.
Seitan
Seitan is a protein-rich food made from wheat gluten. It can be used in stir-fries, sandwiches and as a meat substitute in dishes like chilli or spaghetti. Seitan is also a good source of iron, which is essential for growing children.
Edamame protein food sources
Edamame is a soybean that is typically served as a snack. It is an excellent protein food source, fibre, and other vital nutrients. Edamame can also be used in stir-fries, salads, and soups.
Incorporating these vegan protein sources into a child’s diet is easy and delicious. Here are some recipe ideas to get you started:
- Tofu stir-fry with vegetables and rice
- Lentil soup with crusty bread
- Chickpea and vegetable curry with quinoa