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5 Ways to Feed Kids Plant-based Fats

I have loved raising my boys plant based from birth, knowing the disease fighting power and preventative magic it creates for their cells and blood flow. And unlike adults, all growing babies and kids need a lot of fat in their diet so here are some ways I try to include extra fats in our family meals.

1) Avocados

  • Toast: w/ strawberries or peaches (on side or on top) and everything-but-the-bagel seasoning

  • Pesto: blend with basil, salt (hold for babies), nutritional yeast, and walnuts

  • Smoothie: blend with spinach, frozen banana, frozen mango, & any plant milk

2) Canned Coconut Milk

  • Add to tomato pasta sauce to make creamy

  • Tropical smoothie: Blend canned coconut with frozen mango, frozen pineapple, and frozen banana. Or freeze this blend into yummy popsicles.

  • Butternut squash soup: blend canned coconut milk recipe found here

  • Creamy Mashed Potatoes: blend canned coconut milk with boiled potatoes, garlic, vegan butter, and s&p (hold salt for babies)

3) Coconut, Olive, and Avocado Oil

  • Mix boiled or roasted sweet potatoes in coconut oil w/ sprinkle of cinnamon

  • Sauteè broccoli or any other veggies in oil

  • Mix oil into pasta sauce like this lentil bolognese

  • Make these Chia Oat muffins

4) Nut Butters

5) Seeds like Hemp, Chia, Flax, Sesame

  • Mixed into oatmeal

  • Sprinkled on top of veggies or pasta

  • In a smoothie

  • Into pancakes, waffles, or muffins

  • Into energy balls

If you are breastfeeding, try to include these in your own diet.

If you are weaning/introducing solids, try blending these into smoothies or purees.

If you have a picky toddler or child, try to include these in their diet by blending into smoothies or mixing into soups or sauces.


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