I get a lot of requests to write a “kid-friendly” cookbook, but the trouble is you can’t really write one with recipes that would get a thumbs-up from all kiddos. Every kid is so different, with varying levels of pickiness, and kids tend to go through phases, too. (What they loved on Monday, they now hate on Thursday!) Even my nieces and nephews from the same two parents never seem to agree on anything. Some of that might be sibling rivalry at play, but it sure doesn’t make mealtime any less dramatic. Still, I know there are a few foods that most kids tend to like, so for this cookbook, I created some healthy dishes that you can serve at your kids’ parties with confidence.
PB&J Muffins
MAKES 12 | SF | MA | P |
Childhood’s favorite sandwich has been turned into a portable muffin. My testers’ kids and grandkids went bonkers for these muffins!
| 2 | c white whole-wheat flour |
| 1 | tbsp baking powder |
| ½ | tsp fine salt |
| ¼ | c brown sugar |
| 1 | ripe banana |
| ¼–½ | c peanut butter |
| 5 | tbsp applesauce |
| 1 | c nondairy milk |
| ½ | tsp pure vanilla extract |
| 12 | tsp (¼ c) jelly, divided |
- Preheat oven to 350°F. Line muffin tin with paper or silicone cups or use a nonstick pan, and set aside.
- Whisk flour, baking powder, and salt together. Stir in sugar.
- In a blender, combine banana, ¼ cup peanut butter, applesauce, nondairy milk, and vanilla extract, and blend until smooth and creamy.
- Pour wet mixture into dry mixture and stir. If it’s too dry (all peanut butters are a little different), add more applesauce. Taste, adding more peanut butter if desired (I like just a light flavor, but a strong flavor would need more).
- Scoop a spoonful and fill each muffin cup so the bottom half is covered (use about half of the batter for 12 muffin cups).
- Spoon 1 tsp jelly on top of each portion. Then top with a spoonful of batter, covering the jelly. (Make sure jelly doesn’t peek out.)
- Bake for 18–25 minutes (mine are usually done at exactly 20½ minutes). Use a toothpick to test the top of the muffin, but don’t go all the way or you’ll hit jelly!
Per muffin (with ¼ c peanut butter): 153 calories, 3.1g fat, 28.2g carbohydrates, 1.4g fiber, 8.5g sugars, 3.7g protein
Homemade Spaghetti-Ohs
SERVES 4 | Q | GF* | SF | MA | P |
Ask my mom: I never ate SpaghettiOs as a kid, but I know I’m the exception. Most people loved ’em and now you have a healthy, plant-based version for your kiddos—or for yourself if you need a trip down memory lane! This recipe comes from fellow Herbie Andrea Ferek!
| 1 | 15-oz can plain tomato sauce |
| 15 | oz nondairy milk |
| 1 | tsp garlic powder |
| 1 | tsp onion powder |
| ½ | tsp paprika |
| ¼ | tsp salt |
| 1–2 | tbsp nutritional yeast (optional) |
| 1 | 7-oz pkg O-shaped pasta* |
| ketchup, to taste (optional) | |
| pinch of sugar (optional) |
- Stir tomato sauce, nondairy milk (Andrea says, “Use the empty tomato sauce can to measure the milk”), plus spices and nutritional yeast together in a medium saucepan.
- Bring the tomato mixture to a boil and stir in the pasta.
- Turn the heat down to low and cook pasta as it simmers, stirring often to keep the pasta from sticking to the bottom of the pan. Continue to cook and stir the mixture until the pasta is tender. (The time will vary depending on the size and shape of the pasta, so check your package.)
- Add splashes of water as necessary to keep the sauce from becoming too dry.
- Once pasta is cooked, taste and adjust seasonings. Add a squirt of ketchup or a pinch of sugar if you prefer your sauce on the sweeter side.
Per serving: 196 calories, 2.6g fat, 35.6g carbohydrates, 2.9g fiber, 4.9g sugars, 8.8g protein
Tomato Soup
SERVES 6 | Q | GF | SF | MA | P |
I love serving this simple tomato soup with Grilled Cheeze (p. 148)—perfect for dunking!
| 1 | 14-oz can whole, peeled plum tomatoes |
| 2 | c vegetable broth |
| 1 | tbsp onion flakes |
| dash of garlic powder | |
| 2 | tsp Italian seasoning, or to taste |
| 1 | bay leaf |
| 1 | tbsp white vinegar |
| 5–10 | baby carrots, minced |
| dash of red pepper flakes | |
| 1 | tsp mild curry powder |
| 1–2 | tbsp raw sugar or 1–2 tsp agave nectar, as needed |
| AJ’s Vegan Parmesan (optional, p. 172) |
- Carefully drain the tomato sauce from the can into a large soup pot.
- Carefully remove each tomato and gently squeeze its liquids into the pot.
- Pull the whole tomatoes apart into bite-size pieces and toss in.
- Add vegetable broth, onion flakes, garlic powder, Italian seasoning, bay leaf, vinegar, carrots, red pepper flakes, and curry powder, stirring to combine.
- Cover and bring to a boil, then reduce heat to low and let simmer for 25 minutes.
- If the soup is too acidic, add raw sugar or agave as needed. Continue to cook for 5 more minutes.
- Remove bay leaf and add salt, pepper, and vegan Parmesan to taste.
Per serving: 52 calories, 0.5g fat, 11.8g carbohydrates, 1.8g fiber, 5.6g sugars, 1.6g protein
Grilled Cheeze
MAKES 2 SANDWICHES | Q | GF* | SF |
This “cheese” sauce is ooey, gooey, and spreads thickly, really capturing that grilled-cheese consistency. I love to dunk my grilled cheese into a bowl of Tomato Soup (p. 147) or eat it alongside a garden salad.
 |
c nutritional yeast |
| ½ | c nondairy milk |
| 2 | tbsp white whole-wheat flour* |
| 2 | tbsp cornstarch |
| 1 | tbsp ketchup |
| 2 | tsp prepared yellow mustard |
| 1 | tsp onion powder |
| 1 | tsp garlic powder |
| ¼ | tsp dried dill |
| 4 | slices of toast |
- Whisk all the ingredients through dill together in a saucepan and heat over high heat, stirring constantly until really thick. (It will get lumpy then thick.)
- Smear “cheese” on toast and serve.
Per serving (without bread): 185 calories, 1.8g fat, 31.3g carbohydrates, 7.5g fiber, 5.9g sugars, 15.3g protein
Carrot Hot Dogs
SERVES 2 | GF* | SF* | MA | P |
Yves makes an oil-free vegan hot dog, but I still wanted something a little more wholesome for my nieces and nephews. Ann Esselstyn turned me on to the idea of making hot dogs out of carrots, which sounds weird, I know, but works strangely well. You won’t believe how much they smell (and taste!) like hot dogs!
| 2 | carrots, peeled and each end trimmed |
| 1 | tbsp low-sodium soy sauce* |
| 2 | tbsp vegetable broth |
| 1 | tbsp rice vinegar |
| ½ | tbsp apple cider vinegar |
| 1 | tsp prepared yellow mustard |
| dash of allspice or cloves | |
| dash of ground nutmeg | |
| dash of smoked paprika | |
| dash of cayenne pepper | |
| ½ | tsp onion powder |
| ½ | tsp garlic powder |
| drop or two of liquid smoke |
- Line a pot with a layer of water and steam or boil carrots until fork-tender (think hot dog texture) but don’t overcook. You don’t want your carrots to get too soft or they’ll feel soggy.
- Meanwhile, dump remaining ingredients into a resealable plastic bag.
- Add carrots. Seal and marinate for at least 24 hours (48 is better).
- Transfer carrots and marinade to a skillet and simmer in juices until carrots are warm and most or all of the marinade has evaporated. Serve.
Per carrot dog: 43 calories, 0.3g fat, 7.7g carbohydrates, 1.9g fiber, 3.5g sugars, 1.6g protein
Mini Corndog Bites 
MAKES 18 | Q | GF* | SF* | MA | P |
So easy, so good, and so darn cute for a party. Kiddos love ’em!
| 2½ | vegan hot dogs* |
| ½ | c yellow cornmeal |
| ½ | c white whole-wheat flour* |
| 1½ | tsp baking powder |
| 1 | tsp onion powder |
| 1 | tsp garlic powder |
| ¼ | tsp paprika |
| ¼ | tsp dry mustard |
| dash of black pepper | |
| dash of dried oregano (optional) | |
| cayenne pepper, to taste (optional) | |
| pinch of fine salt | |
| 1½ | tbsp pure maple syrup |
| 2 | tbsp unsweetened applesauce |
| ¼–½ | c nondairy milk |
- Cut vegan hot dogs into 1-inch pieces.
- Preheat oven to 400°F. Set aside nonstick mini muffin tin (must be mini).
- Whisk dry ingredients together, then add maple syrup, applesauce, and ¼ cup nondairy milk. You want a thick, pancake-like batter.
- Spoon 1 tbsp of mixture into each muffin cup. Press hot dog piece into center. Bake for 8–10 minutes or until golden and firm to the touch.
- Run knife around edges, then wait a few minutes before lifting out. Serve with mustard!
Per bite: 36 calories, 0.3g fat, 7.1g carbohydrates, 0.7g fiber, 1.4g sugars, 1.7g protein
Chickpea Noodle Soup
SERVES 4 | Q | GF* | SF* | MA | P |
This soup is a favorite of my parents and my best friend, Jim. I crave it when I’m sick.
| 8 | c vegetable broth, divided |
| 3 | carrots, peeled and sliced |
| 2 | celery stalks, sliced |
| 1 | small onion, diced |
| 8 | oz brown mushrooms, bottoms removed and sliced |
| 1 | tsp miso (yellow, white, or chickpea) |
| 1 | tsp low-sodium soy sauce* |
| 4 | oz noodles or pasta (any shape)* |
| 1 | 15-oz can chickpeas, drained and rinsed |
- Line a large soup pot with broth. Add carrots, celery, and onion and sauté over high heat until onion is translucent, about 3 minutes.
- Add mushrooms and more broth if necessary.
- Continue to cook over high heat until the mushrooms are soft, about 3 minutes.
- Add remaining broth and soy sauce. Cover and bring to a boil.
- Once boiling, add pasta and reduce heat to medium. Cook for another 6 minutes or until pasta is al dente (check your package and adjust time accordingly).
- Stir in chickpeas and add miso to taste. Add more salt if necessary or desired.
Per serving: 373 calories, 5g fat, 69.3g carbohydrates, 9.5g fiber, 11.9g sugars, 16.2g protein
Pink Lemonade
SERVES 2 | Q | GF |
This recipe came to me by way of my friend Chef AJ, who adapted a recipe she learned at a blender demonstration. It’s the best pink lemonade I’ve ever had and it’s made strictly from fruit—no sugar!
| 1 | small lemon |
| 1 | c frozen red grapes |
| 1 | c fresh red grapes |
- Zest and juice lemon into a blender.
- Add frozen and fresh grapes, plus ¼ cup cold water, and blend, adding another ¼ cup water if necessary (add enough water so it blends together).
- Taste, adding more grapes if it’s too tangy.
Per serving: 67 calories, 0.3g fat, 17.8g carbohydrates, 0.9g fiber, 15.5g sugars, 0.7g protein
Ninny's Fruit Spring Rolls
MAKES 12 ROLLS | Q | GF | SF* | MA | P |
This recipe visits from Happy Herbivore Abroad. Pair with melted chocolate or peanut butter.
| ½ | lb firm tofu (optional)* |
| 1 | banana |
| ½ | apple |
| 12 | spring roll wrappers |
| 2 | large strawberries, chopped |
| agave nectar (optional) |
DIPPING SAUCE
| 1–2 | tbsp peanut butter or vegan chocolate chips |
| ¼ | c nondairy milk |
- Press tofu, then cut block into 4 slabs. Cut each slab into 3 pieces, for a total of 12 sticks.
- Cut banana in half, then slice halves lengthwise. Next, slice each quarter into 3 strips, for a total of 12 banana slices.
- Slice half an apple into
- to ¼-inch-wide strips. - Fill a deep dish, large pot or pan with about ¼ inch of water—enough water to cover 1 wrapper. Place 1 spring roll wrapper in cold water for 30–40 seconds (or according to package directions). If the wrapper is not soaked long enough, it is difficult to wrap, and if it is soaked for too long, it can easily tear. Gently take the wrapper out of water dish and let excess water drip off.
- Place wrapper on a flat surface. Place 1 stick of tofu if using, and 1 slice of banana in the center of the wrapper, then add a few slices of strawberry and apple. Drizzle agave on top, if using.
- Pick up the bottom of the wrapper and fold over the fillings, pick up one side and fold it over, then repeat with the other side. Roll wrapper all the way to the top. Repeat with remaining ingredients.
- To make the dipping sauce, warm 1–2 tbsp peanut butter or melt vegan chocolate chips in the microwave, then whisk in nondairy milk as necessary to achieve a sauce consistency (you may need to reheat).
CHEF’S NOTE:
Courtney says, “I place the wrapper on a cutting board with the bottom hanging off of the board. This makes it easier to pick the wrapper up and roll it.”
Per roll (with tofu, without dipping sauce): 120 calories, 1.3g fat, 22.4g carbohydrates, 1.2g fiber, 2.2g sugars, 4.8g protein
Apple Jack Shake
SERVES 1 | Q | GF | SF
Kids love this green smoothie that tastes exactly like the cereal it’s named after.
| 1 | c nondairy milk |
| 1 | frozen banana |
| 1 | date (or 1 tbsp raisins) |
| ½ | red apple, chopped |
| 1 | c fresh spinach |
| ¼ | tsp ground cinnamon |
- Combine all ingredients except cinnamon in a blender and whiz until smooth. If you don’t have a powerful blender, you might want to soak the date or raisins overnight.
- Add more milk as necessary.
- Add a few dashes of cinnamon and serve.
Per serving: 213 calories, 3g fat, 47.9g carbohydrates, 7.6g fiber, 29.2g sugars, 3.4g protein
Caramel Cream Shake
SERVES 1 | Q | GF | SF
This smoothie is rich and creamy with a subtle hint of cinnamon and caramel. Kids love it! It’s also hugely popular with my 7-Day Meal Plan users (getmealplans.com).
| 1 | frozen banana |
| 1 | c nondairy milk |
| 1–2 | dates (see note) |
| ¼ | tsp pure vanilla extract (optional) |
| ¼–½ | tsp ground cinnamon (optional) |
- For best results, soak dates in hot water first to soften them up a bit for best blending.
- Combine all ingredients in a blender and whiz until smooth.
CHEF’S NOTE:
You can substitute ¼–½ tsp (or to taste) agave nectar or maple syrup for the dates.
Per serving: 192 calories, 3.5g fat, 41.4g carbohydrates, 22g fiber, 24.9g sugars, 2.7g protein
Creamsicle Smoothie
SERVES 1 | Q | GF | SF
This shake has all the flavors of the kid-favorite push-up pop! (At least, the push-up popsicles were my favorite!)
| 1 | c orange juice (about 2 oranges) |
| orange zest (optional) | |
| 4 | ice cubes |
| ¾ | c nondairy milk |
| ¼ | tsp pure vanilla extract (optional) |
| agave nectar or honey to taste (optional) |
- Combine all ingredients in a blender and blend until smooth and creamy.
- Taste, adding more zest and/or vanilla extract, and agave nectar or honey if desired.
Per serving: 147 calories, 3.1g fat, 27.9g carbohydrates, 1.5g fiber, 21g sugars, 2.5g protein
Chocolate Shake
SERVES 1 | Q | GF | SF
A few years ago I had a pretty severe case of food poisoning and could only sip on liquids. This was one of the smoothies I never tired of and I find kids love it, too—completely unaware they’re eating greens! We call this a “Chocolate Green Goddess” on the 7-Day Meal Plans (getmealplans.com).
| 1 | c cold water |
| 2–3 | dates |
| 1 | frozen banana |
| 2 | c fresh spinach |
| 2–3 | tbsp unsweetened cocoa |
| ice (optional) |
- Combine all ingredients in a blender and whiz until smooth.
- Taste, adding more cocoa if desired.
CHEF’S NOTE:
I find this smoothie is best super cold, so I add an ice cube or two.
Per serving: 225 calories, 2.5g fat, 56.6g carbohydrates, 11.6g fiber, 30.3g sugars, 6.4g protein
Peanut Butter Cup Shake 
SERVES 1 | Q | GF | SF
What kid doesn’t love a peanut butter cup? After I shared this recipe in Everyday Happy Herbivore, dozens of mamas e-mailed me to say how much their kids loved this shake as an after-school or after-practice treat. (P.S. Big kids love it, too!)
| 2 | frozen bananas |
| 1 | tbsp smooth peanut butter |
| 1 | tbsp unsweetened cocoa |
| ¼ | c nondairy milk |
- Combine all ingredients in a blender.
- Whiz until smooth, adding more nondairy milk as necessary.
Per serving: 334 calories, 10.1g fat, 65g carbohydrates, 9g fiber, 31.9g sugars, 9.1g protein
Mint Chocolate Shake
SERVES 1 | Q | GF | SF
Perfect for St. Patrick’s Day and all year long!
| 1 | c unsweetened almond milk |
| 1 | banana, frozen |
| 1 | c fresh spinach, packed |
| ¼ | c fresh mint—about 1 sprig (or mint extract—just a drop or two) |
| chocolate syrup (optional) | |
| vegan chocolate, crushed (optional) | |
| 1 | date (optional, for a sweeter shake) |
- Drizzle syrup in your serving glass, if using.
- In a blender, combine almond milk with banana, spinach, mint, date (if using) and ice cubes (if desired) and blend until smooth and green. Pour into prepared glass and top with crushed chocolate, if desired.
Per serving (without optional ingredients): 152 calories, 2.8g fat, 30.9g carbohydrates, 6.7g fiber, 14.2g sugar, 3.8g protein
Soft Pretzels
MAKES 8 | SF | MA | P
I have always loved (loved!) soft pretzels. Maybe it’s the fond memory I have as a child eating them in New York City, or maybe, as my husband says, they’re just a vehicle for getting more mustard into my mouth. (I love mustard—especially spicy and grainy German mustards with my pretzels!) Whatever the reason, I love them, and now I can have a healthier, whole-wheat version in my own home. (They also come in handy at my annual Oktoberfest party!)
| 2½ | c white whole-wheat flour |
| 1 | tsp agave nectar or sugar |
| 1 | active yeast packet |
| pinch of salt | |
| 1 | c warm water |
| 1 | tsp baking soda |
| 1 | c lukewarm water |
| coarse salt or cinnamon-sugar for sprinkling |
- Put flour in a mixing bowl and create a well.
- In another bowl, add agave and yeast, and slowly stir in warm water (“hot” water from the tap is usually just right) so it dissolves and is cloudy. You don’t want boiling hot water, however.
- Pour mixture into flour. Stir until you can’t, then use your hands. Once you have a dough, knead. Keep kneading until it’s smooth and tacky but not sticky. Put in a plastic bag, seal, and set aside for about 30 minutes.
- Preheat oven to 425°F.
- Your dough should have doubled and look like it’s about to pop the bag. If it hasn’t expanded (risen is the technical term), give it a few more minutes. If it still doesn’t rise, your yeast is dead—time to start over. (Super hot water can kill your yeast).
- Place dough on a floured surface and cut into 8 equal pieces. Roll each into a long rope, then shape each into a pretzel. Place pretzels on a cookie sheet lined with parchment paper.
- Mix baking soda with lukewarm water. Wet fingers and apply to each pretzel (wet the pretzel with the water on your fingers) and sprinkle with salt or cinnamon-sugar.
- Bake for 8–10 minutes, until golden and firm to the touch. Then broil for 30 seconds to 1 minute to get that nice outer coating.
Per pretzel: 130 calories, 0.7g fat, 27.1g carbohydrates, 3.9g fiber, 1.8g sugars, 5.3g protein
Vanilla Birthday Cupcakes
SERVES 12 | SF | MA | P |
These cupcakes are perfect for parties. I also use the dry ingredients in this recipe as a basic cake mix. For example, try using it with a can of pineapple, a can of pumpkin, or a can of soda—all those old semi-homemade tricks we used to love.
| 2 | c whole-wheat pastry flour |
| 1 | tsp baking powder |
| ½ | tsp baking soda |
| ½ | tsp fine salt |
| ¼ | c applesauce |
| ½ to 1 | c raw sugar |
| 1 | c nondairy milk |
| 1 | tsp lemon extract or zest |
| 1 | recipe Vanilla Icing (p. 170) |
- Preheat oven to 350°F.
- Line a muffin tin with parchment paper liners or use a nonstick pan.
- In a medium bowl, whisk flour, baking powder, baking soda, and salt together.
- In a large bowl, whisk applesauce, sugar, nondairy milk, and lemon extract or zest until well combined.
- Pour dry mixture into the wet mixture in 3–4 batches, stirring until just combined.
- Spoon batter into muffin cups ¾ full and bake for 15–25 minutes or until a toothpick inserted in the center comes out clean.
- Transfer to a wire cooling rack.
- Once the cupcakes have fully cooled, slather icing over top and serve.
CHEF’S NOTE:
This recipe also works for making a regular-size cake if you bake it longer.
Per cupcake (no icing, 1 c sugar): 144 calories, 0.4g fat, 33.5g carbohydrates, 0.7g fiber, 17.3g sugars, 2.2g protein
Per cupcake (½ c sugar): 113 calories, 0.4g fat, 25.1g carbohydrates, 0.7g fiber, 8.9g sugars, 2.2g protein
2-Ingredient Cookies
MAKES 12–18 | Q | GF | SF | MA | P |
These cookies need no introduction. The name says it all!
| 2 | very ripe bananas |
| 1½–2 | c rolled oats |
| ¼ | c chocolate chips, raisins, or other add-ins |
| ground cinnamon, to taste (optional) | |
| ground cardamom, to taste (optional) |
- Mash bananas really well with a fork or potato masher until paste-like.
- Stir in 1½ cups rolled oats, add-ins, and spices, if using. Stir (it’ll get wetter as you stir). If it’s really wet or sticky, add more oats. (You need to be able to handle it. Any more than 2 cups oats would probably make too dry a cookie, though.)
- Using clean hands, pick off walnut-sized pieces, roll in balls, then use your palm to flatten each cookie to 2 × 2 inches.
- Bake on parchment-lined cookie sheet or Silpat mat at 350°F for 8–15 minutes or until cookies are firm enough to pick up (they harden more as they cool).
Per cookie (serving 12, 1½ c oats, no add-ins): 56 calories, 0.7g fat, 11.4g carbohydrates, 1.6g fiber, 0.4g sugars, 1.5g protein
Banana “Cake” Pops
SERVINGS VARY | Q | GF | SF |
A healthy alternative to cake pops! I highly recommend having a do-it-yourself banana pop station at your child’s next birthday party. Or make it a fun play date group activity! Even adults get into it!
| bananas | |
| melted chocolate (p. 98) | |
| vegan marshmallows (optional) | |
| TOPPING | |
| crushed nuts | |
| sprinkles | |
| crushed cookies | |
| crushed graham crackers (s’mores on a stick!) | |
| mini chocolate chips | |
| crushed espresso beans (for adults) | |
| coconut flakes |
- Peel bananas and cut into the desired size.
- Skewer each onto a stick.
- Coat banana in melted chocolate and dip in toppings of choice.
CHEF’S NOTE:
I find super ripe bananas (while tasty) tend to slide. Placing a vegan marshmallow (or part of one) on both ends of the banana on the stick helps hold it in place.
Nutritional information for this recipe varies widely.
