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vegan lunch recipes

How to Make A Vegan School Lunch Your Kids Will Actually Eat

 

With school just starting for so many families, I want to share some tips (and easy recipes) on how to make sure your kids are enjoying a simple vegan school lunch.

When my family started this journey in 2010, my three sons would throw most of their lunch in the trash can. 

Real talk.

They complained that I never sent anything "good" and that no one wanted to trade with them because they didn't recognize hummus and kale chips.

This was very disappointing to say the least.

I wanted my boys to have as many fresh fruit and vegetables options as possible in their lunch bags -- and of course no meat, eggs or dairy.

 

Here's a simple formula that will make life easier for all...

Main Entree + Fruit/vegetable + Treat/junk food + Drink = Vegan School Lunch

The above formula gives balance and will allow you to give your kids healthy options and their favorite familiar treats that are vegan.

 

Examples of what each category in the formula looks like:

Main Entree: Peanut butter & jelly sandwich, pita pockets with sautéed vegetables and shredded vegan chicken strips (Beyond Meat is a decent brand sold at Target) and a bean burrito

Fruit/Vegetable: Grapes, apple slices & peanut butter, carrot sticks and hummus, mini salad (lettuce, cucumber, tomato, shredded carrots) with balsamic vinaigrette

Treat/Junk food: Plain potato chips, pretzels, and Oreo cookies

Drink: Water, chocolate almond milk and 100% fruit juice

 

This is just the beginning! The goal of this post is to give you the confidence to start (if you haven't already) with a vegan lunch that your kids will enjoy.

As time goes on, you will be able to get away with adding more healthy options to their lunch boxes.

Until then, be gentle with yourself and family as you navigate this better way of eating and life.

 

I did a video earlier this year with three simple and delicious vegan lunch. Check it out here....

I hope this is helpful!

What are your kids fave lunch meals?

 

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Sweet Tempeh & Bell Pepper Stir-fry Recipe

It's recipe time!

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Tempeh is one of those foods that you either love or hate.  I happen to love it. It's an awesome meat alternative, made from fermented soybeans and then formed into a patty. Tempeh is also a great source of protein and helps to lower cholesterol.

 

Print & share the full recipe at the bottom of this post.

Since tempeh tends to have a bitter taste, I always cut it into thin cubes and steam for about 20 minutes before marinating.

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We're using maple syrup, soy sauce and garlic as a simple and flavorful marinade. Marinate the tempeh covered for at least 30 minutes.

You can also save time by steaming and marinating the night before.

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Saute onion & red bell pepper on medium-high heat. Then add in tempeh and cook for an additional 5 minutes. Serve with rice or quinoa. 

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Instead of using rice, I served my stir-fry with a cauliflower "rice" for the first time.  I'll post about that experience later this week.

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Sweet Tempeh & Red Bell Pepper Stir-Fry

by Brown Vegan

Prep Time: 60 mins

Cook Time: 14 mins

Ingredients (serves 3)

  • 8 oz pack of tempeh, cut into small cubes
  • 1/3 cup soy sauce
  • 1/4 cup maple syrup
  • 1 garlic clove, minced
  • 1 tsp cooking oil
  • 1 small onion, chopped
  • 1 red bell pepper, cut into strips

Instructions

Steam tempeh for 20 minutes.

In a medium bowl, mix together soy sauce, maple syrup & garlic.

Add in tempeh and marinate for at least 30 minutes.

In a large pan heat oil on medium-high heat.

Saute onion for 5 minutes, stirring frequently.

Add in bell pepper and cook for 4 more minutes.

Finally add in tempeh with marinade and cook everything together for 5 more minutes, stirring occasionally.

Serve with rice or quinoa

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