More Than Just Salad: The 7 Best Raw Recipes for Kids
You've heard the buzz about raw meals, but would you -- or your kids -- ever catch on to this trend? Raw food is rich in nutrients, living enzymes, typically high in fiber, and pretty to look at! Whole, healthy foods like grains, fruits, nuts, seeds, and veggies are some of the best things you can feed your kids. So besides salad, what are some raw, kid-friendly meals? How about cashew dip, chia pudding, and raw, no-bake granola bars? Here are 7 of my favorite kid-friendly raw, vegan recipes!
1. Raw Granola Bars
Easy no-bake granola bars are delicious, fun, and perfect for on-the-go. Filled with nuts, seeds, whole grains, and dried fruit -- these bars are packed with energizing nutrients. Whole grains add fiber, nuts add healthy fats, and seeds keep the energy burst going. To make this recipe raw, pay attention to which sweeteners you use -- go for raw agave syrup and raw nut butters.
Make Raw Granola Bars:
Ingredients:
1-3/4 cups rolled oats
1/2 cup mixed super food dried fruit (goldenberries, mulberries, goji berries)
1/2 cup maple syrup
1-1/2 Tbsp chia seeds a few dashes cinnamon
1/2 cup room temperature creamy peanut butter*
*note, if using a new jar of peanut butter and a little oil off the top gets folded in - that is a good thing. Otherwise you may want to also add in 1 Tbsp of your favorite healthy oil to give the bars a bit more plushness.
Directions:
1. Add all ingredients to a large mixing bowl.
2. Fold well until all the oats are soaked in nut butter and maple syrup.
3. Pour into a dish. I used a basic 9″ cake pan. The size of your pan will alter how thick your bars are. A good thickness is about 3/4 of an inch.
4. Chill in fridge until firm enough to slice. However, these bars are delicious a bit softened as well! Slice into squares and wrap in plastic wrap for to-go bars.
2. Fresh Fruit Smoothies
Fresh, raw fruit is one of the best ways to turn kids on to raw foods. Blend up their favorite fruits in a refreshing, sweet, and energizing smoothie. This citrus and fresh peach smoothie is loaded with antioxidants A and C from the fruit, as well as fiber and potassium.
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Related: 50 best recipes for kids: picky eater recipes, allergen-free and more
3. Chia Seed Pudding
If your kids are pudding fiends, try this raw version! Chia seeds are rich in healthy omega-3 fatty acids, fiber, and even protein. Chia seed pudding can be made in a variety of ways -- to make it raw, use raw non-dairy milk, like raw almond milk, or simply use water. Sweeten with raw agave syrup or fruit juice and fresh fruit accents. Note: The recipe below needs to be modified slightly to be raw.
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4. Raw Cashew Desserts
Raw desserts are amazing! This raw cacao cashew strawberry pie is rich, decadent, and filled with flavor -- meaning your kids will have no idea that what they're eating is healthy! This pie is rich in healthy omega-6 fats and protein (from the cashews), vitamin C and potassium (from the strawberries), and vitamin E and calcium (from the almonds). Be sure to sweeten your raw desserts with raw agave syrup.
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5. Raw Almond Faux Tuna
If your kids love tuna salad sandwiches, give this raw vegan version a try. Chocked full of almonds, which are high in brain-boosting nutrients riboflavin and L-carnitine, this recipe is the ultimate brain food for you and your kids. Crunchy celery and lively accents like raw cider vinegar and lemon juice add flavor and texture to this recipe to keep things interesting. For raw "bread," try lettuce wraps!
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Related: 16 sweet vegan desserts for spring
6. Green Smoothies
Will your kids really drink this green-colored smoothie? Yes! The flavor is sweet and sassy with hints of citrus, mango, and banana. Rich in antioxidants A and C, fiber, and heart-healthy potassium, this energizing blend not only tastes amazing but will make your kids feel good from the inside out.
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7. Raw Cashew Dip
Everyone loves dips! Pair this raw cashew dip with some colorful veggie sticks or your favorite raw crackers and let your kids dig in! This cashew-based spread is rich in iron, protein, magnesium and zinc, which promote healthy hearts, bones, and skin!
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Note: You don't have to go 100 percent raw to get raw food benefits. If you serve up raw cashew spread on non-raw toast, that's still a pretty good partially-raw snack! Infuse your menu with mostly raw foods (rich in nutrients, enzymes, and fiber), and you will taste and feel the difference.
- By Kathy Patalsky
Follow Kathy on Babble
For 4 more kid-friendly raw recipes, visit Babble!
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