Home » Protein Power Balls & other Protein-Rich Foods Kids Will Love!
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As parents raising children on a plant-based diet, the question of protein is always present.
At first we question ourselves.
After researching we come to understand how a whole-foods vegan diet provides ample protein, and are (usually!) at ease with the issue. Yet, the question remains, as we are often asked about protein by friends, family, and also new vegetarians and vegans.
I often receive questions from readers about plant-based protein, such as:
What are some protein-rich foods I cam give my kids?
What are protein-packed recipes kids will love? (see Protein Power Balls, below!)
What are recipes rich in protein that your kids like most, Dreena?
So, you will enjoy this special post that I’ve written for Today’s Parent:
Protein-Rich Foods Vegetarian Kids Will Love
I’ve shared 12 kid-tested, mom-approved vegan recipes in this piece – including a couple of new recipes like my Protein Power Balls (recipe follows)!
photo credit: kokoskitchen.com
I ask that you please support this article. Comment on the post, and share it through your social media networks. I was thrilled to have the opportunity to write this piece for Today’s Parent. We can encourage mainstream media to include more vegetarian lifestyle pieces through our support. So, please share this piece through facebook, pinterest, twitter, Google+, etc. Thank you!
Read on at Today’s Parent, and please share your thoughts here, as well as there. Enjoy!
p.s. Special thanks to Sarah Wisefor cheerleading my work and helping make this article happen!
Now, on to those Protein Power Balls!
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5 from 2 votes
Protein Power Balls
Our girls are busy with hockey and out at games for hours. I created this treat for them, for a boost of energy and protein after their workouts.
Course Snack
Ingredients
- 1/2 cup pumpkin seeds
- 1/2 cup coconut flour see note
- 1/3 cup hemp seeds
- 1/4 cup sunflower seeds
- 1½ cups pitted dates
- 3 tablespoons cocoa powder
- 2-3 tablespoons chocolate vegan protein powder optional, see note
- 1/4 tsp (scant) sea salt
- 1 teaspoon pure vanilla extract or 1/2 teaspoon vanilla and 1/2 teaspoon orange extract ... or, if nuts aren't a concern, 1/2 teaspoon vanilla with 1/4 teaspoon almond extract
Instructions
In a food processor, process the pumpkin seeds, coconut flour, hemp seeds, and sunflower seeds until fine and crumbly. Add the dates and process through until they are worked into the mixture and are crumbly. Add the cocoa powder, protein powder (if using), sea salt, and vanilla extract and process again for a minute or two. It will appear as if nothing is happening for a few minutes! The mixture will just be whirring around in crumbs, but soon it will start to become sticky and form a ball on the blade. Stop the machine and remove the dough. Take 1–1½ -tablespoon scoops of the dough and roll in your hand. Repeat until you have rolled all of the dough. Serve, or store in an airtight container to refrigerate.
Notes
- Coconut Flour: If you don’t have coconut flour, you can substitute 3/4 cup rolled oats.
- Protein Powder: Protein powders usually have some stevia or other sweetener, so add the powder to taste, depending on the brand. Start with 2 tablespoons, and stop to taste the mixture before it is in a sticky ball. If you’d like to add more, try another 1/2–1 tablespoon. If you have another favorite chocolate protein powder you would like to add—go for it. If you don’t want to use any protein powder, omit it, and make these simple changes: increase the cocoa powder to 1/4 cup total, add another 2 tablespoons of hemp or sunflower seeds, and another 2–4 dates, to taste.
- Idea: You can leave these balls uncoated, or roll in a dusting of coconut sugar, cocoa powder, ground pumpkin seeds, or a combo!
Other photos credit to Nicole Axworthy.
Disclosure
This post may include affiliate links. DreenaBurton.com is an affiliate with trusted brands, and if you purchase a product through any of these affiliate links, my site earns a commission from the sale (at no extra cost to you). Thank you for supporting my website.
Reader Interactions
Comments
Nancy says
I have wanted to try this recipe for awhile now…today was the day…”WOW are these ever good” said my Hubby.Just a delicious treat and a million times better than the store bought energy balls.
Thank you again, and again, and again…. Dreena.
Edna Oneal says
Wow. It looks delicious. I love your recipes. I will try to make it very soon. Your recipes will help me. Thanks for sharing.
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Julianna says
Hi, I’ve had your cookbook for over a year and have really enjoyed a number of the recipes – they are in regular rotation in our weekly eats. I just recently got a food processor and now can finally try the rest of the recipes that require it. We really enjoyed the lemon-kissed blondie bites a few days ago – YUM! And today my son and I made the protein power balls. HOWEVER we couldn’t get them to come together into a sticky ball in the machine. I ran it for at least 5 minutes, added a few extra dates, and it was still too loose. I finally stopped because I didn’t want to overheat my machine. Do you have any suggestions? We really want to make these work!! Thank you!
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Dreena says
Hi Julieanna, thanks for your note and kind words. I do run the processor quite a few minutes with the power balls. However, if they are really taking a long time, add another dash of vanilla or even a couple of drops of water. That usually does the trick! Thanks, -D.
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Karen Hampel says
I love these recipes, but there is not one that goes with the first picture on the Today’s Parent site. Of course that’s the one my son keyed in on right away. What recipe is that, the one in the ramekin topped with berries?
Thanks
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Dreena says
Hi Karen, that is the “chocolate chia pudding” – there is a different pic in the recipe. Your son has a good eye. 😉
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Marsha says
Hi, I tried the links, went to the Parents Life site, yet still couldn’t find the recipes. I’m interested in the chickpeas, hoping to get my 3 yr old grandson eating something besides peanut butter.
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Laura Black says
Great recipe ideas, Dreena. I’m trying three of them tonight and getting a couple of extra ingredients for a couple other recipes for tomorrow. Even though they are kid-tested and approved, I like these recipes for my husband. 🙂 He’s my big kid.
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Courtney says
I was waiting to hear back from Dreena, but does anyone have any thoughts on soaking the dates first before making the Peanut Butter Munchy Squares? I need to make them tonight for something tomorrow! Any help/suggestions would be appreciated! Also, how would you store these (fridge or counter top)?
Thank you!
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Dreena says
Hi Courtney, I think I missed your first comment – sorry. Do you still need help? If you’ve already made them, definitely keep them in the fridge. I refrigerate any/all baked goods, but also things I make in the food processor like these squares.
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Courtney says
Thanks! I ended up not making them since I wasn’t sure about the dates and hate to waste ingredients, but I will be making them soon now that I know!
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Courtney says
I am excited to make your Peanut Butter Munchy Squares! 2 quick questions–did you soak the dates first before pureeing them in the food processor? And what is the best way to store these? In the fridge or is on the counter ok?
Thanks!
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Dreena says
Oh, just seeing this – sorry! No, I didn’t soak the dates. I use either medjool or honey dates (pitted). Most are very soft, so no need to soak.
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Liz says
Dreena,
I wanted to leave a comment on the TP post, but I couldn’t find anywhere to do that. I looked from top to bottom, but perhaps I missed it? Is there, indeed, a place to comment on the Today’s Parent site?Reply
You have to create a profile and sign in to comment. But I left a comment two days ago and they haven’t approved it yet. Looks like they haven’t permitted any comments yet! Wonder why…
Great article, Dreena!
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Dreena says
I’m not sure either Sarina and Liz. I will ask, though! Have had a few Qs about it – thanks for trying. 😀
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Lulu says
Hi Dreena
I suscribed to your blog when I went veggie last year. I am now pregnant (my 1st!!!) in my first trimester and finding it hard to eat… These recipes seem like something that I could easily cook and certainly eat plus they will provide me with much needed protein during this time! Can’t wait to incorporate them into my repertoire for many years to come as we (mainly me but hubby is somewhat on board) are hoping to raise our child vegetarian. Thank you for all the recipes and tips! I really enjoy it all!
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Dreena says
Hi Lulu, congratulations!!! Beautiful news. I remember those days, you having nausea? I had it all-day with my 3 pregnancies, so I totally understand. Be easy on yourself, do what you can and don’t stress too much about not eating the ‘best’ diet. I couldn’t eat any raw veg with my last pregnancy, and mostly ate plain foods and white spuds. It’s rough, but it gets better! Best to you!
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Sarah says
Hi Dreena! So happy that they are featuring you – these recipes look fantastic and would appeal to non-veg kids too! Congrats! Hope to see you in even more mainstream media! Leaving a comment on Today’s Parent too…
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Dreena says
Thanks so much Sarah!
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Anna Vaschina says
These look amazing. Can’t wait to get the recipe. Thank you Dreena for supporting parents with fantastic healthy vegan kid friendly foods.
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Dreena says
You’re so welcome Anna, thanks for the kind note.
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Sara says
These look awesome. I struggle with lunches to send to school, there are only so many hummus sandwiches I can send. School lunches need to be nut free and I was pleased to see that some of these are. Thanks!
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Dreena says
So true, Sara. School lunches can become very monotonous. I find that esp true with not being able to use nuts/nut butters. Hopefully you can find a few ideas to freshen things up! Enjoy!!
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Amy Putkonen says
Hi there, Dreena. Congrats on the great article and the yummy recipes to try!
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Dreena says
Thank you Amy!
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Tiffany says
Dreena, you have out done yourself! The recipes are all so healthful and protein packed! Can’t wait to try some myself!
Your talent is truly one of a kind and from reading your recipes and connecting with you via your blog, one can truly see the love you pour into your work. I really appreciate all that you do xoxo
Happy New Year! 🙂
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Dreena says
Thank you Tiffany! Geez, you brightened my day with that note – ever so sweet of you. Hope you enjoy trying some of those goodies. 🙂 Happy New Year to you too!
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Liz says
I whole heartedly agree with Tiffany, Dreena. I regularly read about a dozen food blogs, and yours is still my favorite and the one I get MOST excited about when you have a new post. 🙂 Your recipes are SO in line with my dietary philosophy, and you just make it all look SO easy. You obviously have a deep dedication for creating wholesome food, and it is equally, deeply appreciated. 🙂 You’re passionate and enthusiastic without being over the top or off putting, and I will just never get over how everything you create is so SIMPLE but DELICIOUS! E V E R Y single one of your recipes is void of crazy or expensive ingredients (though I’ve been known to indulge in some specialty items now and then 🙂 ) and uses ACTUAL food; I ALWAYS have every single ingredient called for in your recipes on hand. You and your creations are SUCH a gift. 🙂 For some reason, I always feel the most grateful for you and what you do at the same time each year — at or around the start of a new one. 🙂
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Dreena says
Wow. Thank you Liz. I’m just reading this, so sorry I didn’t reply earlier. You emailed me last year I think. Yes, yes you did! I loved hearing from you, and loving reading this note. <3 What a gift to give me, thank you. Whatever the reason you feel grateful this time of year, works for me. I'm grateful to be able to receive this. I hope to keep delivering the easy, delicious goods for you, Liz! 😀 Thank you so much.
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Liz says
“You emailed me last year I think.” Yes, AND the year before. LOL 🙂 I was gearing up for another e-mail but then stumbled across Tiffany’s comment and felt this would be a better forum to express my sentiments. 🙂 It seems like I’m not the only one of your readers/followers who feels that way, either. You are the one chef/cookbook author/blogger that I pray will NEVER stop creating and sharing with the public and dread the thought of it. All of your food, to me, is like a small, little hug — nothing elaborate or over the top, but it’s warm, meaningful and means so much. 🙂
You’re awesome. 🙂
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