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3️⃣ PLANT-BASED LUNCH BOX IDEAS 🌱 I’m al

3️⃣ PLANT-BASED LUNCH BOX IDEAS 🌱

I’m always asked for meal inspiration, so I thought I’d share some packed lunch ideas with you, which you can use for school lunches or fun days out.

3 plant-based lunch ideas:

1️⃣ Falafel, hummus, pitta and satsuma segments 🧆 🍊 🥙

2️⃣ Veggie fried rice (edamame, peas, peppers) with avocado, strawberries and kiwi fruit 🍚 🥑🍓🥝

3️⃣ Black bean wrap* with peppers, cucumber and mango 🫘 🥭 🥒🌶️

*black bean dip recipe from my book Plant Powered Little People

💚 Each lunch idea contains at least one iron rich food paired with vitamin C rich foods to help with iron absorption.

🍽️ I used the Plant Powered Little Plate to help plan these lunch ideas - I’ll share the visual guide (from my book) in my stories.

💜 In this reel I’m using the gorgeous new lunchbox from @ecorascals (#gifted)

❓What’s your go-to lunch for your plant powered little person??

Much love
Paula x 💚🌱

4️⃣ Nutrition mistakes many plant-based parent

4️⃣ Nutrition mistakes many plant-based parents make (and what to do instead)

Do you relate to any of these??
 ❌ Mistake #1: Not including enough iron-rich foods → ✅ Offer at least one iron rich food (beans, lentils, tofu, nuts, seeds or fortified cereals) at EVERY meal & pair with vitamin C to increase iron absorption

WHY? Babies and young children need more iron (per kilogram of body weight) than at any other time in their life
 ❌ Mistake #2: Forgetting about healthy fats → ✅ Include avocado, nut butters, seeds, and plant oils to support your little one’s growth

WHY? young children have high calorie requirements (relative to their size) and fats are calorie-dense so they help to provide all the energy that kids need to grow and thrive.
 ❌ Mistake #3: Not supplementing appropriately → ✅ Supplement vitamin B12 and consider iodine and DHA supplements (and possibly iron for some children - I recommend speaking with a paediatric dietitian for individual advice)

WHY? Vitamin B12 is difficult to obtain on an exclusive or mainly plant-based diet as plants are not a reliable source of vitamin B12 (unless fortified).

❌ Mistake #4: Not involving kids in food preparation→ ✅ Make mealtimes fun by shopping and cooking together (as often as you can)

WHY? children are much more likely to try something if they have helped to prepare it in a pressure-free environment…

Feeding kids is definitely not easy (understatement of the year 😜) but it can be simple if you have the right guidance and support available… comment the word HELP below if you’d like some additional support with your plant powered kids ⬇️

Much love,
Paula x 💚🌱

MUSHROOM AND QUINOA ‘WELLINGTON’ 🍄 Lookin

MUSHROOM AND QUINOA ‘WELLINGTON’ 🍄

Looking for a delicious meal that you could serve at a dinner party or as a Sunday roast or even a midweek meal? I’ve got you with this recipe 👇

INGREDIENTS
🥧 I pack of Ready rolled puff pastry (320g)
🧡 1 tbsp vegetable oil
🧅 1 Onion, chopped
🧄 2-3 garlic cloves, crushed
🌿 1 tsp mixed herbs
🍄 400g mushrooms, finely chopped (I use chestnut mushrooms)
💚 1 tbsp Soya sauce
💜 1 tbsp Miso paste
🌾 250g cooked quinoa (I used Merchant Gourmet packet)
💛 2 tbsp Nutritional yeast
🥛 20-30ml plant based drink (as a glaze) or you could use an egg if your family includes eggs

METHOD
1. Heat the oven to 180 degrees celsius
2. Add the vegetable oil to a saucepan over a medium heat
3. Then add the chopped onions and cook until soft for about 5 minutes
4. Add the garlic and herbs and cook for another 1-2 minutes
5. Add the mushrooms and cook until the mushrooms have softened
6. Next add the soya sauce and miso paste, stir to combine and cook for 1-2 minutes
7. Allow the mushroom mixture to cool down then add to a large mixing bowl
8. Add the cooked quinoa and nutritional yeast, stir to combine
9. Roll out the ready rolled puff pastry and spoon the mixture along one side of the pastry
10. Fold the other half of the pastry over the mushroom mixture, seal along the edges and score with a knife (see video)
11. Brush with a plant based milk (or egg if you include eggs in your diet)

(This recipe was inspired by @5oclockapron recipe which uses barley and cheese in her recipe - thank you Claire for the inspiration!) xx

I hope you and your kids enjoy this version, let me know if you make it ❤️

Much love,
Paula x 💚🌱

8 EGG SUBSTITUTES 🥚 🍳 If you’re a plant-

8 EGG SUBSTITUTES 🥚

🍳 If you’re a plant-based family, chances are you’ve tried a few different egg substitutes! Which one is your family’s favourite? 👇🏻

EACH EXAMPLE IS EQUIVALENT TO 1 EGG:
1️⃣ 1 Tbsp Chia seeds + 3 Tbsp water 💚
2️⃣ 1 Tbsp flaxseeds + 3 Tbsp water 💜
3️⃣ 3 Tbsp Aquafaba (chickpea water) 🫘
4️⃣ 2-3 Tbsp Peanut butter 🥜
5️⃣ 1/2 - 1 Mashed banana (ripe) 🍌
6️⃣ 2 tsp Baking powder ❤️
7️⃣ 3 Tbsp Sparkling water 💧
8️⃣ 2-3 tbsp Silken tofu 💙

WHAT CAN I USE THESE SUBSTITUTES IN?
- Chia/flax ‘eggs’ are great as binders in bean burgers or lentil ‘meatballs’
- Aquafaba is great in cakes, meringues and mousses
- Mashed banana (or pureed apple) is great in muffins, pancakes and cakes/loaves
- Baking powder is great in biscuits and pancakes
- Sparkling water is great in muffins

I’d love to know... what is your favourite egg substitute??

Much love,
Paula x 💚🌱

OATO FRESH OAT DRINK 🥛 Today I came across @o

OATO FRESH OAT DRINK 🥛

Today I came across @oatofresh in Sainsbury’s - it is a fresh oat drink, fortified with calcium, vitamins D, B12, B2 and iodine.

DETAILS
- Oato barista whole
- Taste is very creamy
- Can be delivered in a glass bottle or available at Sainsbury’s supermarket

INGREDIENTS
Water, Oats, Rapeseed oil, Dipotassium Phosphate (acidity regulator), Calcium carbonate, Salt and Vitamins (D3, B2, B12, and Potassium Iodide)

NUTRITION INFORMATION (per 100ml)
Energy - 59 kcal Fat - 3.0g
of which saturated 0.3g Carbohydrates - 6.5g
of which sugars 3.8g Fibre - 0.9g Protein - 1.0g Salt - 0.10g Calcium – 120mg  Vitamin B12 – 0.38 μg  Vitamin B2 / Riboflavin – 0.21 mg  Vitamin D (vegan) – 1.5 μg  Iodine – 22.5 μg

MY THOUGHTS FOR YOUNG CHILDREN:
1. Good energy / calories
2. Protein is fair - not as much as you’d find in soya/pea based drinks but higher than some other oat drinks and much higher than nut/coconut drinks (unless added protein)
3. Very well fortified with calcium, vitamins D, B12, B2 and iodine
4. No added sugars - sugars present are from processing of oats  
Have you tried this oat drink yet? Let me know in the comments ⬇️

PLEASE NOTE: This is not an ad or gifted - I bought the Oato drink myself as I was curious about the product.

Much love,
Paula x 💚🌱

HAPPY ST PATRICK’S DAY! 🍀 As it is St Patri

HAPPY ST PATRICK’S DAY! 🍀

As it is St Patrick’s Day today I thought I’d share 3 ‘green’ recipes with you - they are all SUPER simple recipes that you could make with your little ones… i’d love to know if you try them 👇

🍀 Green pancakes
🍀 Green pasta
🍀 Green hummus

GREEN PANCAKES RECIPE:

INGREDIENTS
🌿 50g spinach, wilted and drained
🥛 200ml dairy alternative drink
🌾 125g self-raising flour
❤️ 1 tsp baking powder
💜 1 tbsp flaxseed
💚 1 tsp ground coriander
💛 1 tbsp olive oil

METHOD

1. Blend the spinach and dairy alternative drink together in a blender.
2. Meanwhile, measure the dry ingredients into a bowl.
3. Add the spinach mixture to the dry ingredients and whisk together until you have a smooth and thick batter.
4. Heat the oil in a frying pan on a medium heat, then add spoonfuls of the batter. When the mixture starts to bubble, turn the pancakes over with a palette knife and cook for about 2 minutes until cooked through.
5. Serve the pancakes with slices of avocado and quartered cherry tomatoes on top.

All these recipes are from my book PLANT POWERED LITTLE PEOPLE - it is currently on special offer on Amazon for £16.39. Comment below with the word GREEN and I’ll send the link directly to you! 🎉

Much love,
Paula x 💚🌱

TOP TIP FOR ADDING IRON TO YOUR CHILD’S DIET…

TOP TIP FOR ADDING IRON TO YOUR CHILD’S DIET…

Try lentil pasta! ❤️

Most children love pasta, so one easy way of adding iron to your litlte one’s diet is by using pasta based on lentils, chickpeas or other legumes.

A few other ideas to increase iron intake include:
- Add red lentils to a tomato-baed sauce
- Blend cannellini/butter beans into a creamy sauce
- Add chickpeas to a biscuit recipe

HOW MUCH IRON DO CHILDREN NEED?
During the first few years of life, children need more iron per kg body weight than at any other time in their life.
Babies’ requirements increase from 7 months of age due to iron stores that they are born with, running low.

7-12 months 7.8mg iron
1-3 years 6.9mg
4-6 years 6.1mg
7-10 years 8.7mg
11-18 years 14.8mg (girls)
11.3mg (boys)

Has your little one tried lentil pasta yet? Let me know in the comments ⬇️

Much love
Paula x 💚🌱

2-INGREDIENT LENTIL WRAPS 🌯 This is the easie

2-INGREDIENT LENTIL WRAPS 🌯

This is the easiest recipe ever, I am actually quite embarrassed to share it! 😂
There are only TWO ingredients and it is an iron rich recipe - I am always going on about iron and how important it is for little ones, see below the recipe for WHY I always emphasise iron ⬇️

INGREDIENTS
85g red split lentils
250ml water

OPTIONAL- you can add some herbs, garlic/onion powder or paprika to the mixture for some additional flavour if you like.

METHOD
1️⃣ Add the the water to the lentils and leave to soak for at least 4 hours (preferably overnight)
2️⃣ When softened, add the lentils and water to a blender (I used a NutriBulllet) and blend until smooth
3️⃣ Add about a teaspoon of oil to a frying pan over a medium heat
4️⃣ Pour the mixture into the pan and fry for a few minutes on each side

🥝 🥑 Serve with mashed avocado and a vitamin C rich food such as kiwi fruit on the side to maximise iron absorption from the lentils.

WHY TALK ABOUT IRON?
Iron deficiency is the most common nutrient deficiency in the world, regardless of eating pattern. Babies are born with enough iron stores to last around 6 months (if full term and a good birth weight)

WHY IS IRON SUCH AN IMPORTANT NUTRIENT?
🧠 Iron is very important for a child’s cognitive and motor development.
🦠 Iron plays a very important role in the immune system.
🩸 Iron is particularly important for making haemoglobin, a protein in red blood cells that transports oxygen around the body.

Much love,
Paula x 💚🌱

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PLEASE NOTE: I will be away from 13th December to 4th January. Any book orders during this time will be shipped on my return. Alternatively, you can order Plant Powered Little People from Amazon