We are already well into week two of my collaborative Healthy Eating series with Replay Recycled and today I'll be sharing three basic recipes that pack a punch of protein without meat. We definitely love meat in our home and eat a lot of turkey and chicken, but it's always nice to have an arsenal of meat-free recipes, especially if your child has a difficult time chewing meat at a young age or hasn't gotten used to the texture yet. Protein is so important for growing bodies and brains and below are three recipes that are protein-packed!
All of these recipes require only a few ingredients and can easily be adapted to your child's preferences. They are made up of ingredients we always have on hand -- avocados, beans, frozen vegetables and eggs. I just love meals that can be put together with food from my refrigerator and pantry without an extra trip to the store!
SALT +
PEPPER EDAMAME
{Edamame is a great food for tiny fingers and an
excellent meat-free souce of protein; if your child is a bit older, you can buy
edamame in the shell and let them peel it themselves for a great hands-on fine
motor activity}
what you'll need:
+
frozen edamame {without the shell}
+
salt and pepper
+
steam pot
what you'll do:
+
steam edamame until tender, approximately 6-8 minutes
+
in a bowl, add salt and pepper {or seasoning of choice} and toss
+
serve warm
BLACK BEAN,
CORN & AVOCADO SALSA
{We are big Mexican food lovers around here and
make new types of salsas every few weeks all summer long. This is a really
delicious one that dresses up the plain black bean and can be made with
ingredients most of you have on hand all the time}
what you'll need:
+
black beans {we use them from the can}, rinsed
+
ripe avocado, peeled + pitted
+
½ cup of frozen or fresh corn {we love the fire-roasted frozen corn from whole
foods}
+
lime if desired / S&P
what you'll do:
+
defrost corn on the counter until thawed
+
dice avocado into cubes
+
mix black beans, avocado cubes and corn together until well-combined
+
If your child likes the flavor, squirt a bit of lime juice while tossing; add
S&P to taste
EASY EGG
SALAD
{My husband and I both love egg salad, especially
spread on toasted English muffins. I began making it for Olivia when she turned
one and I love that she is able to get protein from the egg because at that
age, it was difficult to encourage her to eat meat because of the texture}
what you'll need:
+
hard boiled eggs
+
celery {we also love adding grilled red onion and radishes}, finely chopped
+
mayo of choice {we like JUST MAYO}
what you'll do:
+
using an egg cutter, dice egg into bite sized pieces
+
in a bowl, mix egg, celery, and a TBSP of mayo until well combined
+
add S&P to taste; serve as an entrée or atop toast or in a sandwich for a
quick and filling lunch!
You can find the past four posts in this series below:
And don't forget that all my images are pinnable. Simply scroll over the photo and pin it directly to your board to save for later // Happy hump day!
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