Recipes


Welcome to the KidsEatPlants recipe page. Here you will find links to recipes for simple low-fat, high-raw, plant-based meals and snacks suitable for all ages, complete with calorie content, macronutrient ratio and cost analysis.

A couple of definitions may be helpful. Low fat here means around 10% of total calories from fat. However, some individual dishes may be higher in fat (up to 20%) on the assumption that fat content will be balanced out in the diet overall. This means that the average level of fat consumption should be around 10% of total calories, with some meals being higher and some lower. All fats should be unheated and ideally should be those occurring in whole plant foods (such as avocados, coconut, durian, nuts and seeds). Small amounts of extracted oils may be included here but should be avoided in adults with heart disease.

High raw means that more than 50% of total calories are derived from raw foods. Dr Joel Fuhrman and others assert that this is the threshold for beginning to feel health benefit, but it seems fairly arbitrary. Others talk about being 80 or 90 or 100% raw, but essentially the more raw the better, provided sufficient calories and leafy greens (for iron and other minerals) are being consumed. For children this can be difficult to achieve, so 100% raw is probably not a very realistic target for the majority. In practice high raw means as much raw food as you can get them to eat, topped up with selected cooked items such as wholegrains, beans and greens.

Strawberry-Banana Smoothie

Strawberry-Banana Smoothie

Raw Butternut Soup

Raw Butternut Soup

More recipes coming soon… watch this space!