Vegetarian cooking: how to make it taste good for children too

Is a vegetarian diet suitable for families? Many parents ask themselves this question, especially if their children are used to eating meat on a regular basis. But less meat doesn't necessarily mean less enjoyment - on the contrary: switching to a meat-free diet can be a great opportunity to discover new flavours and creative recipes.

Children also benefit from varied and colourful meals that are rich in vegetables, pulses and wholegrain products. A vegetarian diet can not only improve fibre and vitamin intake, but also promote healthy eating habits in the long term.

What children really need

Proteins are essential for the growth and development of children. They support muscle development, cell formation and a strong immune system. Adequate protein intake is particularly important in childhood, when the body and brain are growing rapidly. Proteins are also building blocks for hormones and enzymes that control many vital processes in the body.

In principle, we eat enough protein in this country. However, according to the national nutrition study MenuCH, we cover the majority of our protein requirements with meat - an eating behaviour that can increase the risk of obesity, cardiovascular disease and high cholesterol levels in the long term.

Dairy products, eggs and co.

Animal proteins from dairy products and eggs contain all the essential amino acids and are therefore particularly valuable. They also provide calcium for strong bones and teeth as well as vitamin B12, which is important for blood formation. A snack sandwich with cottage cheese, an omelette or yoghurt with nuts are simple, child-friendly options to ensure a supply of these nutrients.

Vegetable protein sources

Vegetable proteins from pulses, nuts and wholemeal products often do not have a complete amino acid profile and are less well absorbed than animal proteins. However, this does not mean that they are inferior. On the contrary: they provide important dietary fibres, vitamins and unsaturated fatty acids.

Varied combinations such as lentils with rice or bread with hummus can provide an optimal protein supply. Lentil bolognese, falafel or pea soup are particularly popular with children.

Meat substitute products

Meat substitutes such as soya cutlets, plant-based nuggets or burgers can be a good way to make the transition easier. They are similar in flavour and texture to the original and can help children get used to the new diet. However, they often contain a lot of fat, salt or additives. In addition, not all substitute products provide the same nutritional value.

A veggie schnitzel is not automatically a good source of protein. Parents should therefore pay attention to the list of ingredients and try natural alternatives such as homemade chickpea patties, lentil patties or tofu and vegetable patties.

With creative recipes and a gradual changeover, vegetarian food can also go down well with children. It is important that it remains colourful, varied and tasty. But the basic rule is: you don't have to give up meat completely. By reducing to the recommended two to three portions per week, you are already making an important contribution to your health, your child's eating habits and the environment.