Plant-Based Juniors

Plant-Based Juniors Evidence-Based Guidance for raising healthy, conscious babes. By Whitney English, RDN and Alex Caspe
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02/13/2026

Comment “BEET” and we’ll send you the recipe for these Blender Beet Pancakes!

Happy Heart Day! xo, Whitney and Alex

02/12/2026

This recipe for Cuban Black Beans can be made three ways depending where your kiddo is at in their feeding journey.

Comment “BEANS” for the recipe! 🫘

It uses a process called “fading” whereby kids are slowly, methodically introduced to new foods by easing them into a dish with already accepted ingredients. It’s really helpful for more selective kids and those going through picky eating phases. 👧

We’ve partnered with  to share this nutritious, delicious, and easy recipe. 

SIMPLi’s whole food, kitchen staple products including beans, whole grains, and healthy oils are all organic and grown through the process of regenerative agriculture - meaning they’re good for people and for the planet! 

We also love SIMPLi’s commitment to cultural preservation and ethical sourcing from small farms globally. 🌎

Let us know if you try it! 🙌

And follow us  for more nutritious plant-based recipes and evidence-based feeding guidance from two dietitians and moms. 🌱

02/10/2026

Protein matters— but really, of all the things to consider when it comes to feeding kids, we bet yours are getting enough. 😚

And, the reminder that ALL plants contain ALL essential amino acids, just in differing amounts. This matters if you aren’t eating enough calories, enough total protein or enough variety, but if you are— then really, no need to worry about ‘combining’ plant proteins.

Some of our favorite sources:
Tofu! 12-20 g per 3.5 ounces 
Lentils! 9g per 1/2 cup 
Beans! 7-8 g per 1/2 cup 
Whole grains! Varies, but don’t sleep on grains. My sourdough sandwich bread used in this sandwich contains 3 g of protein PER SLICE. Pasta is ~ 7-8 g per cup.
Soy milk! 7-8 g per cup

02/04/2026

Most parents know that using negative pressure to get kids to eat is a no no ❌

But for some kids, a little positive pressure (aka positive support) can actually be the nudge they need to try new foods 🥦

The key is - it depends on your kiddo. For some extremely selective kids or those with highly emotional temperaments, even positive pressure can backfire.

You know your kids best 👧

For mine, gentle encouragement has been a game-changer in expanding their palates 🤩

However, I also know when to apply it and when to ease back. When my kids are in a bad mood or had a hard day, it’s not the time to employ these strategies 😡

If any of these prompts lead to more resistance or tears, abort the mission.

If you try them, let us know in the comments. We love hearing your success stories! 🙌

You can also sign up for our *free* 5-day pediatric nutrition mini email course at the link in our bio. One day is all about picky eating strategies 👍

And follow us for feeding guidance from two registered dietitian nutritionists and moms!

02/02/2026

PB&J is already a kid favorite—this version just gives it a little more staying power. 🥜 🍓 These oat crepes are made with sprouted rolled oats from , which are Certified Glyphosate Free and sprouted in-house to support better digestibility and nutrient absorption.

That means more whole-grain fiber, a softer texture, and a breakfast (or snack!) that helps keep kids fuller, longer. 😋

Filled with peanut butter and jelly for familiar flavor, healthy fats, and plant-based protein, this is an easy way to build on foods kids already love.

Comment SAVE RECIPE and we’ll send you the full recipe to save!

01/30/2026

We love a fortified soy milk as the best non-dairy milk option for most kids, but especially toddlers as it contains much more nutrition than other milks— 7g protein, ~5g fat, 300-400 mg calcium, choline, and vitamin D. There are also many blends out there using oat, pea, and sometimes soy those are good too— they are almost always sweetened for flavor, and we prefer unsweetened if your kids will drink it!

We often get asked what milk we use and that varies (especially as our kids are older, have bigger appetites than toddlers and can handle a variety of plant-milk nutrition) but I almost always have a carton of unsweetened soy (the green one!) and because I love it in my morning coffee!

What questions do you have about non-dairy milks? 👇

01/29/2026

You know what’s more important than ensuring your child eats *perfect* meals every night? Setting them up for a positive relationship with food ❤️

That will come by making food feel safe and enjoyable. And removing tension around the table and the pressure to eat 😌

That way, when the picky eating phase passes, they’re primed for an adventurous relationship with food 🫛

While you practice positive, pressure-free feeding and wait out the picky eating, offer a multivitamin. This will provide reassurance that even if they skip meals occasionally, you’ve covered your bases 💊 You can download our *free* supplement guide at the link in our bio.

And watch their growth chart. If they’re growing according to their curve, they’re getting what they need 📈

SAVE this post for the next time your kiddo refuses a meal 🔖

And follow for more evidence based feeding guidance from two dietitians and moms 👩‍⚕️👩‍⚕️

01/20/2026

A real-life look into what dinners looked like last week in my house— I try to focus on following our PB3 approach, with a mix of both familiar and learning-to-like foods. ✌️

(ps— struggling with meals? Comment “mini course” and we’ll send your our FREE 5-Day Nutrition Mini Course that includes meal-prep printables, our PB3 plate, picking eating tips and more)

1️⃣ BBQ Mushroom Sliders made with pulled mushrooms and roasted broccoli

2️⃣ Deconstructed wonton soup via I used savory sausage and spinach!

3️⃣ I don’t always have time for cooking beans from dried but when I do 🤌 Burrito bowls featuring our favorite soyrizo, cilantro lime rice and all the toppings.

4️⃣ Pasta e Ceci (recipe on ) though I made this one from what i remembered! Served with roasted green beans. Always be roasting this time of year!

5️⃣ We are learning to like red curry paste! And by we, I mean my oldest. So I’m trying it in a few recipes— ie, the soup above and now as a cashew-based dipping sauce for potatoes, broccoli and tofu. I kinda just made this one up but it was cashews, lime Juice, ginger, garlic, soy sauce, red curry paste. “It’s mid” was the feedback 🫠 8 year olds, friends!

01/15/2026

Most pediatric nutrition issues don’t announce themselves — this free guide helps you catch them. 🚩

Our free, clinician focused cheat sheet helps you quickly identify the most important red flags, understand what they mean and know when further support is needed.

Comment RED FLAG and we’ll send you our free guide!

01/14/2026

Creamy Carotene Queen Pasta 👸

This one is a riff on our carotene queen sauce, a rich tangy sauce that is loaded with plant-based vitamin A, aka carotenes! 🥕 🌶️

Vitamin A is essential for vision and immune health 👁️

And with this super nasty sick season, we’ll take all the vitamin A-rich meals we can get 🤧

Comment CAROTENE QUEEN for the recipe! 🙌

I shop at many grocery stores- but is one of my absolute favorites, especially for these staples that I use over and ov...
01/12/2026

I shop at many grocery stores- but is one of my absolute favorites, especially for these staples that I use over and over again to make weeknight dinners a little easier. 🥰

1️⃣ I have a GREAT falafel recipe on my website (courtesy of ) but on days when I just can’t — these in the air fryer + packaged hummus + frozen naan and sliced cucumbers. It’s a girl dinner my whole family enjoys.

2️⃣ Tikka Masala sauce + canned chickpeas + frozen naan 🫓 💯

3️⃣ Stir fry’s are a staple in our house and this bag just makes it easier to get one ready in 10 minutes (especially with their frozen mandarin chicken)

4️⃣ The amount of meals that start with a package of chorizo is endless. It’s a little spicy, but my kids will still eat it as long as there are other things. Try my potato chorizo tacos (on my website) and they are also on nachos (especially with my DF queso) and in bowls.

5️⃣ My son takes pesto pasta at least 2x a week for lunch (and wants it for breakfast just as option) We love this kale one! (Especially now that I’m not growing basil!)

6️⃣ Combine them with fresh herbs, good olive oil, minced garlic and a little lemon and WOW. I love these with a roasted veg and beans on top and then a drizzle of lemon tahini all over.

7️⃣ These are vegetarian, not vegan but still a staple in my plant-predominant house.

8️⃣ I try and do pizza night every Friday and these premade doughs make it easy!

9️⃣ I love these as a sandwich wrap and my kids love them as a snack.

🔟 I love these potstickers— I air fry them and serve with a dipping sauce, add them to our dumpling soup recipe on and bake in a coconut red curry sauce.

01/08/2026

This pyramid is giving serious almond mom vibes 😒

The DGAs unfortunately don’t usually dictate how people eat (most Americans don’t follow them!). But they do influence policy decisions including what’s in school lunches and nutrition assistance programs so these recs DO matter!

The guidelines have evolved over the years, but they haven’t changed THAT much. There’s always been a focus on fruits, vegetables, whole grains, and lean protein 🥦 🍎 🌾 🐟

This time is no different. Despite the new “pyramid” appearing to “flip nutrition guidelines” on their head, the actual verbiage in the guidelines is nearly identical in most parts to the previous guidelines (with a few choice vibe-science driven changes). Guessing the team used copy/paste this time instead of AI… 🤖

🌟 Both the new guidelines and the old focus on incorporating BOTH plant and animal protein. What’s different? The new guidelines give meat a top billing 🥩
🌟Both recommend limiting saturated fat to less than 10% of calories. What’s different? Contradictory to this rec, the new guidelines display high saturated fat foods at the top of their pyramid 🤔
👉 Both recommend limiting added sugar, refined carbohydrates, and sodium. What’s different? The new guidelines recommend avoiding ALL added sugar before age 10. Begging the question - has RFK ever met an elementary school child? 👧 🧁

Bottom line- we like the sentiment of more whole foods, but let’s stick to science and focus on foods that actually show a positive impact on health. More whole foods, more protein and fiber-rich foods, less pseudoscience nonsense 😉

Download our PB3 Plate from the link in our bio for an easy to follow model including evidence based food recommendations 🙌

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