Easy Plant Based Snacks for Kids – Savoury & Sweet
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It can be challenging to cater for kids, especially if you’re on a plant-based diet and they are surrounded by other kids who eat differently. But that’s where the challenge ends! Preparing super nutritious plant-based snacks is SO easy – here are some quick recipes for savoury and sweet snacks your kids will love! And what makes these recipes even more special, is they include African superfoods so your precious ones get all the sustenance they need, and then some. Did we mention? They’re also all gluten free!

***Savoury***

Vegan Spinach Balls

Makes 20

Ingredients

3 cups Fresh Spinach, washed and dried

1 1/2 cup raw marula nuts

3 Tbsp Olive Oil

1/2 tsp sea salt

1 flax/chia seed egg

* mix 1 Tbsp ground Chia or Flax Seeds with 3 Tbsp water. Allow to sit for 15 minutes until a thick gel forms

1 small Red Onion, quartered

1/2 cup amaranth grain

 

Preparaion

  1. Preheat oven to 180°C and line a baking sheet with baking paper
  2. Place all ingredients in a food processor and pulse until nuts are slightly ground.
  3. Scoop tablespoon sized balls of the spinach mixture out of the food processor or bowl and place on baking sheet.
  4. Bake in oven for 15-20 minutes until bottoms of the spinach balls have browned.
  5. Remove from oven and allow to cool for a minute on a cookie rack. Serve warm.

 

Jugo Bean & Butternut Hummus w. Crudite

 

Ingredients

2 cups cooked Jugo beans, with brine from cooking

2-4 cloves garlic

1/2 cup tahini

2 Tbsp fresh lemon juice (or more, if you like it lemon-y)

3/4 – 1 tsp sea salt (depending on how salty you prefer it)

1-2 Tbsp extra virgin olive oil
Sprinkle of sweet paprika

1 thick slice of steamed butternut

 

Preparation

  1. Put the jugo beans with brine (just enough to cover) and peeled garlic cloves in a pan and bring to the boil. Then turn heat down to simmer, covered, for 4-5 minutes.
  2. Once cooled, add to blender or food processor and process with lemon juice, salt and tahini. Stream in olive oil while mixing.
  3. Process until smooth and creamy, scraping down sides as needed. Taste and adjust seasonings as you prefer. I find 1/2 tsp salt to be the perfect amount if you’ve salted your beans well after cooking.
  4. Garnish with a little more olive oil and paprika, and serve with crudité or crackers, whatever your kids prefer!

 

Cheesy Poppyseed Crackers

 

Ingredients

1 2/3 cup Cassava flour

3 Tbsp poppy seeds

1/2 tsp baking powder

1/2 tsp salt

1 tsp nutritional yeast

1 tsp olive oil

1/2 cup water

 

Preparation

  1. Pre-heat the oven to 200°C.
  2. In a bowl add in the dry ingredients, mix and then add in the wet ingredients. Mix and knead with your hand until it’s a smooth dough.
  3. On a floured baking sheet roll out the dough until thin and evenly.
  4. Cut it with a pizza cutter length- and widthwise.
  5. Bake them in the oven for about 15 minutes or until they start to get a light brown color.

Adapted from this recipe.

 

***Sweet***

4 Ingredient Marula Nut-Butter Brownies

 

Ingredients

1 cup mashed sweet potato, steamed

1/2 cup Marula nut butter (or other nut butter of your choice)

*make your own nut butter, using our raw marula nuts

2 Tbsp pure maple syrup

1/4 cup cocoa powder

 

Preparation

  1. Preheat the oven the 180°C degrees, grease a small cake pan or loaf pan with coconut oil.
  2. In a large mixing bowl, add the mashed sweet potato, marula nut butter, maple syrup and cocoa powder and mix very well.
  3. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.
  4. These brownies are best kept in the refrigerator and best eaten when cooled completely. They are freezer friendly too.

 

5 Minute Smoothie Bowl with Raw Baobab Superfood Powder

Serves 1-2

 

Ingredients

1 heaped cup frozen mixed berries

1 small ripe banana, sliced and frozen

2-3 Tbsp light coconut or almond milk, plus more as needed

1 heaped Tbsp raw baobab powder

*Toppings (optional)

1 Tbsp raw marula nuts

1 Tbsp hemp seeds

Sprinkle of popped amaranth

*recipe below

Other fruit

 

Preparation

  1. Add frozen berries and banana to a blender and blend on low until small bits remain.
  2. Add a bit of coconut or almond milk and baobab powder, and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency.
  3. Scoop into 1-2 serving bowls and top with desired toppings.

 

Popped Amaranth

For savoury OR sweet dishes

Makes 2 cups

 

Ingredient

6 Tbsp raw amaranth grain

 

Preparation

  1. Heat a small/medium pot over med-high/high heat.
  2. Test if the pot is hot enough by adding a drop of water.  If it instantly balls up, dances around in the pot, and evaporates you’re good to go.
  3. Once hot, add in 1-2 Tbsp raw amaranth, then cover with a lid and quickly slide the pot back and forth just above the burner.  If your heat is set correctly it should start popping within 1-3 seconds and finish within 10-15 seconds.  It burns very quickly!
  4. Just as the amaranth pops are slowing empty it into a bowl.
  5. Replace the pan back on the burner to heat back up for 15-30 seconds.
  6. Repeat the popping process until desired amount has been reached.
  7. Let cool in the bowl.

Add toppings, milk, cereal sauce, nut butter, nuts, yogurt, etc. or use in other dishes

Tips:

Wear oven mitts!  The heat gets intense when you’re making multiple batches.

I recommend 1-2 Tbsp of raw amaranth in the pot.  You want a thin layer across the bottom.

It’s crucial that your pot is fully heated.

If you don’t cover the pot amaranth will pop everywhere.

If the amaranth doesn’t start popping within 3 seconds your pan is not hot enough.

Dump the amaranth into the bowl just as the popping is slowing down.  If you wait until it’s completely stopped it will burn.

If the amaranth instantly burns your heat is too hot.

If you’re using an electric burner you may have to slide the pot back and forth on the burner and not above it.

If you let the popped grain fully cool you can store it in a sealed container in the fridge for at least a few weeks.

Taken from EdiblePerspective.com

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