When I first started The Plant Milk Project, I was on a mission to cook every meal at home. This was before I went back to work as a freelance copywriter. It was before my air conditioner flooded my house and we had to move in with my parents while we renovated. It was before potty training and daily swimming lessons. Despite all the very legit reasons I have to not eat at home this year, I’ve cooked more new recipes this year than I have in my 18 years of adult life. I have not, however, cooked every meal at home. That was a bit too ambitious.
When Nicole and I were dreaming up what we wanted The Plant Milk Project to be, we landed on this idea of research-backed, plant-centered pediatric nutrition for women who mom like they mean it. If you’re looking for the easiest way to get dinner on the table tonight, we are not it. If you’re looking to hide broccoli in chocolate chip muffins, we are also not it. We love making our lives easier while getting in some extra sulforaphane, but easy isn’t always our goal.
We do, however, want to make things a wee bit easier for you.
Twice a month, we’re pulling together our tried and true plant-centered recipes with our best advice for packing in even more nutrition.
This week, we recommend creamy curried kale and chickpeas, tortellini soup, and a miso power bowl. If you’re not in the habit of cooking plant-forward meals that take time and lots of fresh ingredients, may we recommend meal swapping with a friend? These recipes are easily doubled. If you make one and your friend make another, you get two meals in the time it takes to make one and a half. Nicole and I have been doing this for the last couple of weeks, and food always tastes better when you’re not the one who had to make it.
What we love about creamy curried kale and chickpeas:
You win the nutrition lottery with this creamy kale and chickpeas recipe from Fat Free Vegan. Chickpeas are loaded with fiber and folate. Folate is an essential B vitamin that is critical during periods of rapid growth. Folate deficiency has been correlated with spina bifida, and since the standard American diet is almost void of this nutrient, often processed foods are fortified with folate or folic acid. We love that this recipe is a whole foods source of this essential nutrient.
This recipe contains both soluble fiber and insoluble fiber. Soluble fiber (from chickpeas) binds stool and keeps it soft. It breaks down and forms a gel in the intestines. Insoluble fiber literally acts like a broom sweeping through your intestines—and it feeds the good bacteria in your gut which boost your immune system and aid with digestion.
Creamy curried kale is leafy green goodness packed with vitamin C, vitamin K, and iron. If your kids are not big meat eaters, the iron is a big win.
If you’re thinking my kid will not eat all that kale, the big flavor of this recipe coupled with the tenderness of well-cooked kale is an opportunity to introduce leafy greens in a new way. If you’re still nervous about whether they’ll try it, serve it next to something you know they will eat.
It freezes well.
It can take up to 15 exposures before a kid is even willing to try new food. The good news: you don’t have to make this recipe 15 times. If the recipe is a big hit with your tiny tot, double the recipe and freeze it in these one-cup souper cubes.* If you suspect it will take 15 or more exposures, freeze it in an ice cube tray and offer small servings a few times a week.
What we changed:
With our kids drinking primarily plant-based milk we are always trying to bump up the fat content in our recipes. We added additional cashews and sauteed onion and garlic in ghee. Ghee would be a great addition to those who are not following a vegan diet because it’s rich in fat and b12.
What we added: A squeeze of lemon. Citrus aids in iron absorption. A little zest or juice ensures you get all the benefits of the kale.
What we love about Tortellini Soup:
This tortellini soup from Love and Lemons has a double dose of kale, as the soup and the pesto call for this cruciferous green. We never miss an opportunity to pack in the greens.
With carrots, fennel, onion, and kale, this soup is veggie-centered and full of fiber. It’s also one of those recipes where you can sub celery for the fennel or add whatever veggies you have on hand to add some plant diversity.
If you can find vegan or plant-based tortellini, they are often filled with a nut-based cheese, which can be a healthy source of fat.
What we would sub:
If you can find whole-grain tortellini, that amps up the. We also love mushroom ravioli as an alternative. Mushrooms are rich in protein, fiber, and antioxidants, and they have a ton of health benefits. They have been reported to reduce the risk of cancer, promote lower cholesterol, help vitamin D absorption, and support a healthy gut and immune system.
What we would add:
This recipe is lower in protein than we would like. We added white beans (cannellini is a great option, but even chickpeas work). We topped our soup with a vegan parmesan, which is a 50/50 blend of walnuts and nutritional yeast put through the food processor. Nutritional yeast is a complete protein which means it has all 9 amino acids the body needs, it’s a perfect addition to a meal like this that needs a protein boost.
What we love about the Miso Power Bowl:
The miso! Miso is a fermented soybean paste. The fermentation process involved in making miso means its full of beneficial bacteria that promote gut health.
Quinoa is our favorite grain because it’s high in fiber and protein (8g protein, 5 g fiber per 1 cup), and it is the only natural, complete plant-based protein.
What we would sub: This recipe is so versatile that anything could be subbed. It’s a clean out the fridge recipe—you can add whatever veggies you have to it and the dressing will make it all work.
What we would add: Avocado, because when in doubt, add healthy fat.
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