Parents Emergency Vegan Kids Guide!

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 Emergency Vegan Kids Guide!

emergency vegan kids guide

Welcome to The Parents Emergency Vegan Kids Guide.

Popping their head out of the food cupboard your child yells these words ”MUM…DAD… I WANNA BE A VEGAN!!!” 

Feelings of helplessness? Dread? Despair? Self-Doubt? Don’t worry! This guide guide has you covered! Relax and take a deep breath.

emergency vegan kids guideYou’ve heard vegan mantras for practically years now:

”Vegan is better for the planet!” or ”Think of the animals!” or ”If everyone was vegan everyone would have enough to eat!”

Your likely feeling guilty for enjoying meat. Despite the explosion of popularity in vegan foods it can be difficult to understand veganism.

Especially when it’s a whole new lifestyle to wrap your head around.

It can even be more of a challenge when your child declares their now a vegan, when the rest of the family doesn’t follow suit.

In 2018 there was an estimated 600,000 vegans in the UK and counting.

Also 10% of British children are vegan or vegetarian.

Emergency vegan kids guide

Furthermore, according to The Vegan Society 44 % of children would like to consume less meat and dairy products.

So the chances of your child suddenly declaring a change of eating habits is quite high! Its best to be prepared.

You don’t need to despair as there are so many new vegan products to choose from. In fact 1 in every 6 new foods introduced to the supermarket each year are vegan!

In 2018 the UK pushed Germany off the top spot in the world for the most available vegan foods.

emergency vegan kids guide

The vegan food epidemic is more exciting than you might at first imagine.

Long gone are the days of whisking up a box of nut loaf mix, shoving it sorrowfully in the oven, only to be welcomed with a steaming dried out crusty welly boot lining! No thanks!

There are endless delicious vegan recipes available but we all lead busy lives and can’t cook up storms everyday.

Especially when we have unexpected guests or our child suddenly announces that she/he wants to become a vegan. From that day on no less! The thought of cooking separate meals at once is enough to cause your brain to fry.

That’s why I have included a quick rescue plan of meals that are incredibly simple. You probably have some of the ingredients at home.

If not you can source them easily at your local supermarket or health food shop.  The quick meal ideas are not full of expensive exotic superfoods. Everyday foods are enough to create a well-balanced vegan diet.

The really easy meal ideas will give you the time to carefully consider a longer term diet if your child wants to stick with their vegan mission. Also your vegan guests will leave contented, well-fed and impressed with your knowledge of vegan meals!

Parents Emergency Vegan Kids Guide!


Emergency Vegan Kids Guide

WHAT VEGANS DON’T EAT:                                                                                             pig

Here’s a handy list of foods that vegans do not consume:

  • Meat
  • Fish, shellfish
  • Eggs, mayonnaise made with eggs
  • Dairy cheese, milk, yogurt, cream, butter, icecream etc
  • Goats and sheep milk, and any products containing these
  • Honey
  • Gelatine                                              lamb
  • Beeswax
  • Marshmallows (those made with fish, beef or pork gelatin)
  • Gummy bears ,jelly type sweets, liquorice allsorts (if contain gelatin)
  • Some sugar, but this mostly applies to US produced sugar (Tate and Lyle and Billington do not use bone charcoal to filter sugar so is vegan friendly)
  • Diet pepsi and some other soft drinks/energy drinks
  • Chocolate breakfast cereals (unless labelled vegan)
  • Worcestershire sauce (has anchovies which are fish)
  • Bread products with dairy/egg etc added
  • Salad dressings (those with lecithin)
  • Kelloggs cornflakes, Kellogg’s Rice Krispies and Cheerios (because they contain sheep lanolin)

Keep a close look out for these ingredients that are not vegan. They might be lurking in processed foods:

  • Lecithin: helps bond oil and vinegar. Could be made with animal tissues or eggs 
  • Whey: a milk protein and is the byproduct of cheese making
  • Milk solids (dried powder made from milk)
  • Shellac: resin from the lac bug (some fizzy drinks)
  • Cochineal (carmine): crushed beetle shells (can be found in some sweets, chewing gum,soft drinks,powdered drinks,frozen processed foods, ciders)          
  • Isinglass: gelatin made from fish bladders (often found in beer and wine to keep it clear)                   
  • Lanolin: derived from sheep wool and used in Vitamin D3 when added to food products (check breakfast cereals)
  • Albumen: protein derived from egg white
  • Casein:a protein derived from milk
  • Sodium Caseinate: milk derivative
  • Bone phosphate: anti-caking agent
  • Inosinic acid: flavour enhancer derived from animals or fish                        highland cow
  • Cholic acid:bile acid from cows and ox
  • Confectioners glaze: contains bug derivatives
  • Lard:animal fat
  • Rennet: enzymes derived from newborn calves stomachs
  • Food grade wax: there’s two kinds. One is derived from the female lac bug. And the other is safe for vegans as its derived naturally from the Carnauba palm.
Don’t fret! The happy news is that for every non-vegan food there is a vegan alternative that tastes just as good! 

Parents Emergency Vegan Kids Guide!


emergency vegan kids guide

Emergency Vegan Kids Guide

WHAT VEGANS DO EAT:

It may surprise you to discover that vegans enjoy a huge variety of delicious foods!

  • Fruit and dried fruits
  • Vegetables
  • Herbs and spices
  • Pulse: lentils, chickpeas, kidney beans, butter beans, soya beans etc                           

    emergency vegan kids guide

    Mixed beans

  • Heinz baked beans except their no added sugar baked beans range. And many other baked bean varieties. 
  • Grains: Rice, bulgar wheat, barley, oats, corn, buckwheat, wheat,millet etc
  • Most dried pastas, just check for egg ingredients
  • Seeds: chia, flaxseeds, sunflower, sesame, pumpkin etc
  • Nuts and nut butters
  • Tofu and the various tofu products available
  • Tempeh: cooked and fermented soy beans pressed together to form fillet shapes/blocks
  • Seitan: wheat is rinsed to remove the gluten. The gluten is dehydrated and sold as a flour. Or purchase ready made into vegan ‘meat’ products
  • Soya, Almond, Oat, Rice, coconut milk
  • Soya, coconut yogurt
  • Vegan cheese, cream cheese and creme fraiche                         

    lentils

    Lentil varieties

  • Vegan cream
  • Vegan mayonnaise
  • Vegan margarine, my favourite is Vitalite especially for cooking/baking. Flora dairy free is good also, but I don’t recommend it for baking.
  • Vegan ice cream and other frozen desserts/ice lollies. Ben and Jerry’s vegan ice cream is amazing!
  • Vegan products: sausages, mince, fillets, chunks, steaks,goujons, burgers,pies,pizza, slices,pepperoni sticks, haggis,salami pieces, sauces, condiments the list goes on! There’s a vegan alternative for every meat product!
  • Pepsi max, Regular pepsi and many others 
  • Vegan marshmallows
  • Bread/croissants/crumpets/Rolls/Pitta breads/Naan/doughnuts etc (Just check the ingredients to make sure no animal ingredients. Co-op bakery doughnuts are vegan!)
  • Agave syrup, date syrup, Stevia, maple syrup, brown rice syrup and many more
  • Any product labelled vegan and many others that are accidentally vegan, check out the links below to discover vegan friendly products.
The brilliant news is at least for my household, is that Oreo’s, Fry’s chocolate cream and Raspberry/mint ruffles are all happily vegan!    vegetables

Parents Emergency Vegan Kids Guide!

REALLY SIMPLE MEAL IDEAS!

We all lead busy lifes and can’t cook from scratch as much as we’d like. It’s easy to feel guilty when you serve up food that you just shoved in the oven and boiled an accompaniment, but don’t! Some of the best plant-based foods are really simple and easy to throw together.

So when your child suddenly declares their vegan intentions, or you have unexpected vegan guests, or maybe you just need some quick ideas for meat-free Monday or any other dietary challenge. Also new research has stated that if everyone in the UK replaced just one meat meal for a plant-based one each week, it would reduce greenhouse gas emissions by 50 million tons! That’s the equivalent of removing 16 million cars from UK roads!

The following ideas have you covered!

BREAKFAST:

  • Porridge made with plant milk and served with fruit                       

    emergency vegan kids guide

    Porridge with fruit

  • Muesli with plant milk and fruit
  • Toast or crumpets with jam, peanut butter, sesame spread/marmite.
  • Breakfast cereal with plant milk and fruit. Cereals that are vegan include: Weetabix, Shredded Wheat, Shreddies, Frosted Shreddies, Coco Shreddies, Tesco Cinnamon squares, Tesco free from Coco Crispy snaps, Asda choco curls, Asda Choco balls, Asda smart price crispy rice.
  • Soya or coconut yogurt with fruit/nuts/seeds/cereal/coconut shreds
  • Jam jar delight: Layer a jar with yogurt, fruit, seeds, nuts, muesli etc.
  • Scrambled tofu: just mash up a block of firm tofu with a fork, add 1/4 tsp of turmeric, 1/2 tsp garlic powder. 1/2 tsp onion powder, salt and pepper, 2 tbsps of soya milk. Mix and saute in a little oil for 5-10 minutes. Serve with vegan bacon and baked/grilled whole tomatoes and maybe a few baked mushrooms.

 

LUNCH:

  • ‘Egg’ mayonnaise sandwiches: made with Tofu that’s been mashed and mixed with vegan mayonnaise, season. Add chopped chives for extra deliciousness. You’ll be surprised how good it tastes!
  • Vegan BLT sandwich: Spread your choice of bread with a little vegan mayonnaise. Fill with lettuce, tomato, cucumber and cooked vegan bacon.
  • Vegan cheese pizza toastie: Prepare as you would dairy cheese toastie but substitute the cheese for vegan. I recommend the Violife cheese as it melts amazingly. I add tomato, sliced mushrooms, spring onion and spread the bread with tomato ketchup.  Vegan pepperoni is a nice addition.           

    emergency vegan kids guide

    Couscous with roast vegetables, tomatoes and herbs

  • Bagel with vegan cream cheese, tomatoes, avocado and vegan cold ‘meat’ slices.
  • Tabbouleh: Prepare bulgur wheat. It just needs boiling for however long the packet instructs. (Or you can purchase ready-made grain pouches in a variety of different grains. These are really easy. Just open and mix with your choice of salad or veg.)  Add chopped cucumber, tomatoes, spring onions, shredded lettuce, olives, fresh parsley, coriander and mint. Add a tin of chickpeas if liked. To finish add a squeeze of lemon juice or apple cider vinegar and season. This tastes much nicer the next day as the flavours all improve.
  • Baked beans and toast. With soya yogurt and pineapple/orange slices to follow. The yogurt adds another protein and makes the dish nutritionally balanced. The pineapple/orange provides vitamin c to help absorb the iron in the beans.
  • Vegan friendly tinned or ready-prepared soup in tubs. Dry fry some pumpkin seeds till toasted and sprinkle on top. Swirl some vegan single cream (I use Alpro single) Serve with crusty bread, scones, wheaten bread, tiger rolls etc and vegan cold ‘meat’ slices.

 

DINNER:

  • Baked sweet or white potatoes/with baked beans, vegan cheese, mixed salad and beetroot. Quick vegan salad dressing: 1/4 cup of olive oil, 1/4 cup of apple cider vinegar, 3 tbsp agave syrup and salt and pepper.
  • Mince and mashed potatoes. Use a bag of vegan Quorn or soya mince (from frozen section) and prepare as you would bog standard meat mince. If you use gravy in your mince just replace with a vegan instant gravy powder. Add a tbsp of Marmite to the mince as it helps give it a meaty flavour. As does a tbsp of soya sauce. It tastes so good that meat eaters probably wouldn’t know any difference. Meat mince products frequently have soya added to it to bulk it up!
  • Ready prepared Vegan steaks/fillets served with homemade potato/sweet potato wedges, peas and carrots. Veggie gravy/sauces.
  • Vegan burgers/hot dogs, rolls, steamed broccoli and salad.
  • Donner Kebabs: Roast your choice of vegetables and vegan ‘meat’ chunks: carrots,fennel, mushrooms, onions, tomatoes, parsnips, peppers, courgettes, aubergine etc in some oil and herbs of choice. Spread pitta breads with hummus/tahini or vegan margarine. Add some lettuce and fill pitta with roast veg and chunks. Serve with couscous. Couscous has a delicious texture and is really easy to prepare. To serve 3: Add 150g of couscous and half a stock cube to a bowl. Pour over about 250g of boiling water and a knob of vegan margarine, if liked. Cover and leave for 30 minutes. Separate the grains with a fork. You can add fresh herbs. My kids love this!
  • Pasta: Use a jar of vegan pasta sauce, most tomato based tomato sauces are vegan but check for cream and milk ingredients. Serve with garlic bread and salad. Many supermarket versions are vegan though they are not labelled. Asda’s own garlic bread is vegan. This is my daughters favourite meal. Though we usually make our own sauce, but we do buy jars when I’m super busy.
  • Spaghetti with vegan ‘meatballs’. Saute the meat balls in some oil and then add a jar of tomato sauce or passata. Add onion, garlic and chopped peppers at the saute stage if you’ve got time. Simmer for 10 minutes and serve with spaghetti.
  • Ramen noodles, lots of stir fry vegetables, garlic,ginger, chillies and a vegan friendly chilli/peanut/black bean/soya sauce. Ready Made spring rolls are good to.

 

SNACKS:

  • Dried fruit
  • Vegan friendly cereal bars/sesame snack bars
  • Rice cakes/oatcakes/crackers with peanut or other nut butters
  • Breadsticks
  • Fruit
  • Some Hartleys jelly pots are vegan
  • Tortilla crisps: Using Vegan friendly wraps, cut into triangle shapes, brush lightly with oil and bake in oven(180 Fan/200 Celsius/ Gas 6) till crisp usually between 8-10 minutes. Add paprika powder etc to flavour before baking. Serve with a tomato dip/cream cheese/hummus etc.
  • Popcorn
  • Carrot sticks, cherry tomatoes, cucumber sticks etc
  • Snack packets of Seaweed (my kids and I love these!)
  • Nuts and seeds
  • Dark vegan chocolate. Check the bars in supermarket as many are made with soya instead of dairy so vegan friendly.
  • Vegan white and milk chocolate drops, bars etc Most supermarkets have a selection.

Check out this post for easy Vegan Cupcakes:https://earthcadetseducation.com/kids-bake-vegan-cupcakes/


Parents Emergency Vegan Kids Guide!

Roast vegetables

Roast vegetables

mushroom soup

Mushroom soup with wheaten bread

Potato chips with dip

Potato chips with vegan dips/sauces

 

breakfast bowl

Blueberry, yogurt , seeds, coconut shards breakfast glass

filled wraps

Vegan wraps with vegan ‘chicken’ chunks , vegetables and salad

 

 

 

 

vegetable kebabs

Vegetable skewered kebabs

 

emergency vegan kids guide

Avocado

emergency vegan kids guide

Papaya, blackberries, strawberries, seeds, nuts and coconut shards breakfast/snack/dessert

 

emergency vegan kids guide

Fruit breakfast/snack jar

emergency vegan kids guide

Delicious noodles and vegetables

 


Parents Emergency Vegan Kids Guide!

Useful links to lists of vegan friendly foods:

https://veganproducts.org/vegan-ingredients/vegan-shopping-list-tesco/

Surprisingly vegan products that you probably use already, including Mcvities biscuits, Haribos rainbow strips and Hartleys jelly pots:

https://www.veganfoodandliving.com/accidentally-vegan-products-you-can-find-in-supermarkets/

https://www.peta.org.uk/blog/44-accidentally-vegan-snack-foods/

If you have a vegan coming over for drinks, check out this handy site to check your drinks for animal products:http://www.barnivore.com/


The following are Amazon Affiliate links. If you click through and make a purchase I may receive a small commission at no cost to your purchases. I only display relevant resources! Thanks!

Parents emergency vegan guide

Jacq

I'm a homeschooling mum living in the Scottish Highlands. I'm currently completing a masters in Psychology. I've also studied counselling, CBT, sociology and health courses. I also have my cookery diploma. I love vegan baking and cooking. And lots of books!

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