Plant-Based Meals Made Easy

Incorporating plant-based meals into your weekly recipes is a great way to increase fiber, fruit and vegetables, and necessary vitamins and minerals. Plant-based meals can be fun, flavorful, and safe for your kids to be a part of in the kitchen. Breakfast, lunch, dinner, or snacks, here are some tips that can help you put together a filling and healthy plant-based meal!

1. Include a protein rich food in your meal. Plant foods high in protein are often high in iron and healthy fats. Some great plant-based sources of protein are:

   1. Beans and legumes: lentils, kidney beans, garbanzos, black beans, peas, split pea or pinto beans

   2. Tofu and tempeh, both a healthy plant-based protein low in saturated fat

   3. Soy milk or pea protein milk

   4. Nuts and seeds: walnuts, Chia seeds, pumpkin seeds, peanuts, cashews or pistachios

2. Include at least two colorful fruits or vegetables. Fruits and vegetables are high in things we need like fiber and different vitamins and minerals. They also add to the flavor and texture of a recipe. Some flavorful fruits and vegetables to add are:

   1. Onions, garlic, carrots, potato, sweet potato, broccoli or bell peppers

   2. Tomatoes, cucumber, strawberries, lemon or avocado

3. Include a whole grain or a whole grain product. Whole grains are great for providing us with energy, fiber, and vitamins. Some whole grains can also provide additional protein. Some whole grains are:

   1. Brown rice, quinoa

   2. Corn tortillas, whole wheat tortillas

   3. Whole wheat bread

   4. Oats/oatmeal

4. Flavor to your liking! Flavor and seasoning is what brings our foods together. Different cultures use unique spices and cooking techniques. Whatever is a staple combination in your home for your usual dishes, apply to your plant-based recipes. Here are some seasonings to consider:

   1. Salt and pepper

   2. Paprika, garlic powder, cumin or oregano

   3. Cinnamon, vanilla or nutmeg

Now that we have our tips to put together a plant-based meal, lets see what that may look like in a breakfast or lunch recipe:

Breakfast: Peanut Butter and Chia Seed Overnight Oats

Protein rich: peanut butter, Chia seeds and soy milk

Fruits or vegetables: bananas and strawberries

Whole grain: oats

Flavor: cinnamon, vanilla, salt and maple syrup

Ingredients

• ¼ cup oats

• 1 tbsp Chia seeds

• ½ cup soy milk or pea milk

• ¼ tsp of cinnamon​

• Pinch of sea salt

• 1 tbsp of peanut butter

• ½ a banana

• ​3-4 strawberries

• 1 tsp of maple syrup or agave (desired sweetness)

Recipe 

1. Add oats, Chia seeds, peanut butter, cinnamon and salt

2. Add soy or pea milk

3. Combine ingredients

4. Seal or cover with a lid and chill in refrigerator overnight.

5. ​In the morning, top with sliced strawberries and banana

Lunch: Toasty Barbecue Tofu Sandwich with Sweet Potato

Protein rich: tofu

Fruits or vegetables: tomatoes, avocado and sweet potato

Whole grain: whole wheat bread

Flavor: barbecue sauce

Ingredients

• 2 slices of toasted whole wheat bread

• 1 slice of tofu sauteed or baked with barbecue sauce

• ¼ - ½ of a Hass avocado mashed (in the sandwich)

• 1-2 slices of tomato

• ½ cup of roasted sweet potato (on the side)

Recipe

1. Slice tofu into ¼ inch thick slices

2. Marinate tofu with barbecue sauce (to taste)

3. Lay them on parchment paper

4. Bake for 15 minutes at 400° F or sauté in pan

5. Mash ¼ - ½ avocado and spread it over the sliced toast

6. ​Assemble the sandwich with the mashed avocado, sliced tomato and tofu

About Food for Salud

Food for Salud is a multi-faceted initiative launched at Nicklaus Children’s in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.