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My PLANTS framework 💚🌱 Thinking about rais

My PLANTS framework 💚🌱

Thinking about raising plant-powered kids but worried they may be “missing out” on essential nutrients needed to grow and thrive?

I hear you!

When my daughter said she’d like to be vegetarian over 5 years ago, I felt so anxious about how I was going to provide her with all the nutrients she needed for her growth and development.

Through my own experience and helping many families just like yours, I put together my PLANTS framework, so that you can have peace of mind, knowing that your little one is not missing out on any essential nutrients and grows up healthy and thriving ⬇️

P - PLANT POWERED PANTRY 🫘
Setting you and your kitchen up for success so that you know exactly what to cook each night

L - LOVE YOUR FOOD 😊
How to create calm and happy mealtimes without the mealtime meltdowns

A - ALTERNATIVES 🥛
- What to look for when choosing a dairy alternative drink
- Are meat alternatives necessary?

N - NUTRIENTS TO PRIORITISE 🧠
- What are the key nutrients for little ones?
- I will teach you how to ensure your little one is getting all the essential nutrients for growth and development

T - TOOLKIT FOR MEAL PLANNING 🍽️
- You will learn how to create balanced meals that your kids will love!
- Feel calm and in control with a clear plan

S - SUPPLEMENTS 💚
- Are they needed? if yes, which ones?
- How much is appropriate?
- What brands are best?

Comment PLANTS below if you’d like to say goodbye to overwhelm and instead feel calm and confident about your plant powered family’s nutrition ⬇️

Much love,
Paula x 💚🌱

CRISPY GARLIC TOFU 💚 I used to hate tofu but

CRISPY GARLIC TOFU 💚

I used to hate tofu but honestly now I love it! It just needs a little flavour added and if it’s crispy it’s 👌🏼👌🏼👌🏼

INGREDIENTS
250g firm tofu (I use @cauldron)
30g ready oats (or plain flour)
1 tsp garlic powder
1 tsp mixed herbs
1 tsp Olive oil (for frying)

METHOD
1️⃣ Pat the tofu fry with a tea towel or press
2️⃣ Cut the tofu into slices about 1cm thick
3️⃣ Mix the ready oats, garlic powder and mixed herbs together
4️⃣ Coat the tofu in the oats mixture
5️⃣ Fry the tofu ‘fingers’ over a medium heat for a few minutes on each side until golden brown

I’d love to know… what’s your favourite way to cook tofu?? Let me know in the comments ⬇️

Much love,
Paula x 💚 🌱

STRESSED ABOUT EASTER CHOCOLATE? 🍫 If you’r

STRESSED ABOUT EASTER CHOCOLATE? 🍫

If you’re feeling stressed about all the Easter treats here are a few of my thoughts that I hope will be helpful…

Try to remember that it’s one day of the year and having more chocolate than usual on that one day will not harm them!

Overly restricting these foods is likely to make them more appealing or desirable to children

If you have lots of chocolate leftover after Easter, you can offer small amounts with a meal, at the same time as other foods. This puts all food on a level playing field and avoids putting the chocolate on a pedestal.

Remember the division of responsibility… as the parent you decide what food is on offer and when; your child decides if and how much to eat.

I hope this is helpful and Happy Easter!❤️

Much love,
Paula x 💚🌱

EASTER BISCUITS 🍪 This recipe was inspired by

EASTER BISCUITS 🍪

This recipe was inspired by hot cross buns as I LOVE their flavour so much but I have to admit I couldn’t be bothered to make them myself… so I created these biscuits to have all the delicious flavours of hot cross buns without all the faff! They smell divine when they are baking in the oven as the whole house is filled with the gorgeous smell of oranges and cinnamon…. Soooooo good! 🍊🍊🍊

INGREDIENTS
🥣 200g oats
🌾 100g self raising flour
❤️ 1 tsp cinnamon
🧡 1/2 tsp ground ginger
💚 1/2 tsp mixed spice
💜 1 Tbsp chia seeds
🍇 100g sultanas or raisins
🍊 100ml orange juice and zest
🧈 100g plant based butter (or vegetable oil)
🍯 2 Tbsp honey or maple syrup (optional)

METHOD
1. Heat the oven to 180 degrees celsius
2. Measure out the oats, flour, spices, chia seeds and raisins/sultanas and add to a large mixing bowl
3. Grate the zest of the orange into the mixture
4. Melt the plant based butter and add the orange juice and honey/maple syrup
5. Add the orange mixture to the dry ingredients and mix
6. Shape into balls and add to a baking sheet
7. Bake at 180 degrees celsius for 20 minutes

Enjoy and Happy Easter 🐣 Let me know if you make these with your little ones - I’d love to see your creations xx

Much love,
Paula x 💚🌱

DO YOU WORRY YOUR KIDS ARE EATING FRUIT AND NOT VE

DO YOU WORRY YOUR KIDS ARE EATING FRUIT AND NOT VEGGIES?
🍎🍐🍊🍌🍉🍓🍇🫐🥭🍑🍒

YOU DON’T NEED TO!

I’d like to reassure you that fruit contains almost all the same nutrients as vegetables and you DON’T need to worry about the natural sugar in whole fruits.

Of course the (long-term) aim is for children to be eating both fruits AND vegetables, so it is important to regularly expose them to vegetables in order to help your kids learn to like them…

But what I am saying is that whilst your little one is still learning to like vegetables it is OKAY TO OFFER FRUIT!

⭐ IF THEY REFUSE VEGGIES, OFFER FRUIT! ⭐

If you’d like some support with your little one’s eating and nutrition, comment PLANTS below and I’ll send you a link to my free training where you’ll learn the exact system I use to help families ensure their kids are not “missing out” on any essential nutrients needed for healthy growth and development on a plant-packed eating pattern.

Much love,
Paula x 💚🌱

Had to jump on this fun trend! It doesn’t reall

Had to jump on this fun trend!
It doesn’t really look much like me but I still love it! 😂 It perfectly captured my love of dogs, a cup of tea (always Earl Grey) and of course cooking 🧑‍🍳

I thought I’d use this as an opportunity to introduce myself ⬇️

Hi 👋🏻 I’m Paula, children’s dietitian, founder of Plant Based Kids and mum to two teens (plus two fur babies 🐶)

I help parents raise happy, healthy plant powered kids without spending hours in the kitchen 💚🌱

How I can help you:
- My book Plant Powered Little People is packed with helpful and practical nutrition information as well as 36 recipes for the whole family 📚
- I work with families 1-to-1 in my signature program Plant Powered Little People®️ (can you tell I love that name? 😜)
- COMING SOON 🔜 Plant Based Kids membership with monthly masterclass, group Q&As, resources and much more! 😆

I know that feeding kids is not easy (understatement of the year 🤪) but I’m here to tell you that you’re not alone… I’m here to gently guide and support you every step of the way ❤️

Any questions, let me know ⬇️

Much love,
Paula x 💚🌱

NUT FREE BISCUITS 🍪 Many schools have a nut-f

NUT FREE BISCUITS 🍪

Many schools have a nut-free policy and it can be difficult to find snacks for your little one to take into school that are nut-free. I’ve created these biscuits just for you and they are a winner!

They contain tahini (sesame seed paste) instead of peanut butter or another nut butter. They also contain chickpeas to add some protein and fibre to keep your little one’s tummy full so that they have plenty of energy for playing and learning ❤️

INGREDIENTS
💜 125g tahini
🥣 100g oats
🩷 30g ready oats
🫘 1 x 400g tin of chickpeas, drained and rinsed
🥥 1/2 cup desiccated coconut
🌴 6 partially rehydrated dates (softer dates)
🥛 40-50ml plant-based drink of choice
🍯 2 tbsp maple syrup or honey (optional)

METHOD
1. Preheat the oven to 180°C
2. Add all the ingredients in a food processor and pulse until the mixture comes together
3. Shape the biscuit dough into balls and place on a baking tray, then flatten each one slightly with the back of a fork
4. Bake the biscuits in the preheated oven for 20 minutes until golden brown

Enjoy! 😉

Much love
Paula x 💚🌱

Ps. If your school also does not allow the use of sesame seeds (tahini) - you could use sunflower seed butter as a substitute x

“MY TODDLER REFUSES TO TRY VEGETABLES” 🥒🥕🥦

This is something I hear from parents ALL the time (you are definitely not alone!) but did you know that reading books about vegetables with your little one can make a BIG difference in how they view and accept new foods? 📚

IT’S NOT JUST ABOUT THE FOOD!

🌽 There are now several studies showing that reading picture books of vegetables together with children can help them become familiar with and more likely to try vegetables.

🫑 Research at the University of Reading has found that looking at picture books of vegetables (increasing a food’s visual familiarity) BEFORE it is offered at mealtimes can increase children’s willingness to taste the food, and they seem to like the food and eat more of it, when they do taste it.

🌶️ One recent study (PMID: 29807124) showed that children’s intake and liking of vegetables was significantly increased if they had looked at a book about the vegetable before being introduced to the food at home, with effects lasting for at least several months. Parents also reported that introducing new or disliked vegetables was easier and more enjoyable for them if their child had seen a book about the food beforehand.

🥦 So if you are struggling with your little one trying a new vegetable, try thinking outside of the actual food or mealtime. Take a trip to your library together and choose some books about vegetables to read together - it may just help!

WOULD YOU LIKE MORE TIPS FOR FEEDING KIDS?
Check out my new FREE training ‘The 3 Nutritional Keys to Powering your Family with Plants’ for more tips and strategies for nourishing your plant powered kids. Comment PLANTS below and I’ll send the link directly to you xx.

Much love,
Paula x 💚🌱

Studies cited:
PMID: 29807124
PMID: 24653709
PMID: 21683747

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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