(Family Features) Filling the kitchen with plant-based ingredients is an easy way to encourage kids to enjoy nutritious after-school snacks and make busy weekday dinners as healthy as they are tasty.
When you eat foods that increase your energy levels and provide your body with the fuel it needs, you can expect to feel healthier, both physically and emotionally. In many cases, the foods provided are plant-based and you can prepare delicious and healthy meals while adhering to a plant-based eating plan.
Just make a replacement
Eating a vegetarian meal once a day is a good start, or even try “Meatless Monday” at home. Swap out ice cream and use frozen bananas for dessert instead. Try a nut or cereal-based milk instead of your regular dairy products.
Make changes step by step
Changing your eating habits drastically can be a challenge. Small, sustainable changes are easier to handle and easier to implement. Just one change a day can result in a healthier diet, such as swapping the meat in a regular sandwich for a plant-based protein, like a salad with chickpeas or lentils, for a quick and easy lunch.
Start with meal planning
Meal planning can reduce the time you spend in the kitchen and cut the cost of your groceries, while making the plant-based diet easier. Planning meals ahead of time allows you to shop in bulk and do the prep work in advance, which means you can prepare delicious plant-based meals in minutes. Have healthy staple foods ready, such as vegan, cholesterol-free, and trans-fat-free Toufayan multigrain pita bread. The pre-divided pita is perfect to have on hand and to fill with your favorite plant-based ingredients for a quick meal or to combine with hummus, chickpea salad or apples. Each bread is made from high quality, healthy ingredients and baked golden brown to make a tasty, convenient, and versatile addition to a wide variety of plant-based foods. They are easy to find in the deli section of your local grocer.
Take inspiration from these recipes and more on Toufayan.com to create family-friendly, plant-based dishes.
Pitas filled with apple pie
Pitas filled with apple pie
Preparation time: 10 minutes
Cooking time: 17 minutes
Servings: 4
Filling:
- 4 green apples, peeled, pitted and thinly sliced
- 1 teaspoon of cinnamon
- 1/2 teaspoon nutmeg
- 2 tablespoons of plant-based butter
- 1/3 cup white sugar
- 3 tablespoons of water
- 1 teaspoon corn starch
Oat crumble topping:
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- 1/2 cup of flour
- 1/2 cup oatmeal
- 1/4 cup brown sugar
- 1/2 teaspoon of cinnamon
- 1 tablespoon of orange juice
- 1 pinch of salt
- 2 tablespoons of plant-based butter
- 4 Toufayan multigrain pita bread
Preheat oven to 350 F.
For the filling: In a large frying pan over medium heat, add the apples, cinnamon, nutmeg, butter, white sugar, water and cornstarch. Cook apples, about 10 minutes, until they start to get sticky.
To make oat crumble topping: In a medium bowl, mix the flour, oatmeal, brown sugar, cinnamon, orange juice, and salt. Cut in butter and mix until crumbs start to form.
Halve the pitas and lay out a baking sheet. Fill half of the pita with apple filling and set it aside, being careful not to let the apples fall out. Top with oat crumble. Repeat with the remaining pitas.
Bake for about 6 minutes. If desired, grill for 1 minute for extra color.
Toasted chickpea and cauliflower sandwiches
Toasted chickpea and cauliflower sandwiches
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 6
- 1 can of chickpeas, roasted
- 1/4 teaspoon salt, plus additional, divided to taste
- 1/8 teaspoon black pepper, plus additional, divided to taste
- Garlic salt, to taste
- 1 head of cauliflower, cut into florets
- 1/4 cup of plant-based yogurt or sour cream
- 1/2 red bell pepper, diced
- 1/3 cup grated carrots
- 1 cup of corn kernels (optional)
- 1/4 teaspoon of dill
- 1/2 teaspoon garlic powder
- 1/4 teaspoon paprika
- 3 Toufayan Bakeries multigrain pitas, halved
- Parsley, for garnish
Preheat oven to 425 F.
Season the chickpeas with salt, pepper and garlic salt to taste. Roast the chickpeas for 40-45 minutes.
Mix chopped cauliflower in a bowl; Yogurt or sour cream, diced pepper; crushed carrots; Corn, if desired; 1/4 teaspoon salt; 1/8 teaspoon pepper; Dill; Garlic powder and paprika.
Once the chickpeas are roasted, place in a bowl and mix well. Divide the mixture into six pitas and garnish with parsley.
Source: Toufayan
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