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Understandably, not everyone fully appreciates the value of a whole food plant-based diet (yet!). So when the boys go to someone else’s house to be minded, they are almost always ‘treated’ to foods that are high in sugar, salt and/or oil. While the acute health effects of this may be negligible for the boys, it’s the behavioural consequences that we end up dealing with back at home that troubles us. Getting the kids to eat broccoli or carrots after these kinds of ‘treat foods’ is almost impossible.

Taste buds are trainable, so it’s important to consistently provide healthy options with minimal refined sugar, salt and oil to keep the cravings at bay. We’ve certainly experienced that the sugar addiction is real and can come on quickly! To get around this issue, we’ve become more organised when getting the boys looked after. When our kids are cared for by other family members, we pack all their food and snacks in advance. This has been an effective strategy that takes the stress out of it for everyone. We’ve found gentle ways to educate our own parents and siblings by sharing resources and having non-judgemental chats, while being mindful not to harp on about food choices all the time.

Another challenge has been kids’ birthday parties where lollies, sugary drinks, animal products, and cake are served in abundance. It can be difficult explaining our lifestyle choices to other busy parents who are just trying to get through their child’s special day. Even though most people have at least heard of the benefits of a plant-based or vegan diet these days, some parents still seem to feel that our boys are missing out. Samantha and I try to shrug off any criticisms we may get without getting into debates because we’re confident we’re creating important healthy foundations for our family. For events, we usually bring a healthier alternative in lieu of the typical refined party products. Our homemade chocolate date balls and other naturally sweetened treats are enjoyed and help keep the kids happily snacking away among the minefield of traditional temptations!

We’re really content with our decision to raise our boys on whole plant foods as we can see the positive effects – they are simply thriving! Both boys have tracked above the 90th percentile for weight and height and have typically hit all their other developmental milestones early. When they do get sick, they shake it off pretty quickly. They are simply beaming with energy and vibrance.

Recipe: Lentil veggie bolognese

This is a staple meal in our household and a family favourite. It’s crammed with whole food plant-based nutrition. Plus, it’s so cheap and easy to make!

Serves 4-6

I specifically remember saying to my friends in medical school that I could never date a vegetarian because I liked eating meat so much. Well, not only did I end up marrying a vegan, but I became one myself. And now, my wife Sarah and I are raising our first child, Harrison, on a plant-based diet. He is 15 months old and thriving.

Our decision to raise our little boy on a plant-based diet led to some challenging discussions with friends, family and colleagues. Dairy and meat are marketed as ‘a vital component of our diet’ and as a formerly devoted carnivore, I know firsthand how this food culture is ingrained in us from a young age. Believe it or not, even my medical training barely touched on the impact of food on health. It was only after taking a personal interest in the effects of diet on the environment, the animals and on human health, that Sarah and I felt the only rational choice was to bring up Harrison on a plant-based diet. However, we didn’t make this decision lightly and we did – and continue to do – thorough research into plant-based diets to ensure all Harrison’s needs are met.

Like all parents, we want the best possible life for our child. So, I was determined to understand our options and find answers for any outstanding questions we had. I searched the latest peer-reviewed studies and delved into the published nutritional data on plant-based diets. Also, calling on my daily practice as an anaesthetist, with physiology being my specialty, I am confident the physical design of the human body strongly points towards our ideal diet being heavily plant-based. Even our default psychological tendency is to love animals as they are – not lust after eating them. Just pop a rabbit and an apple next to a toddler and see which they reach out to cuddle and which they try to nibble on!

Both my and Sarah’s favourite part of parenting Harrison is by far witnessing the joy he gets from life.

Recipe: Brekkie bruschetta

We love to start the day at our house with this brekkie bruschetta made with fresh produce from our local farmer’s market. Simply get the amounts of each ingredient you need to feed your family. We also serve this with a delicious berry smoothie on the side!

The Davies family

Andrew, an intensive care physician at a public hospital, and Claire, a registered nurse and pastoral carer at a private hospital, are parents to Bridget, age 14, and Emma, age 12. Their family adopted a plant-based diet after Andrew experienced burnout and had to take a year’s break from clinical medicine.

Words: Dr Andrew Davies

Our family transitioned to a whole food plant-based (WFPB) diet five years ago. This change in our lifestyle was sparked by the amazing health transformation we witnessed in one of our relatives. Claire’s octogenarian aunt, Dulcie, was told by her cardiologist that medications were her only option for the severe episodes of chest pain she was experiencing daily due to advanced heart disease. Her GP gave her a copy of Dr Caldwell Esselstyn’s book How to Prevent and Reverse Heart Disease and within three weeks of adopting the low fat WFPB diet recommended in this book, Dulcie’s chest pain had disappeared. As healthcare professionals who were previously not sufficiently aware of the power of food to positively influence chronic disease – we were inspired to start paying more attention to our own diets too!

We gradually shifted towards plant-based eating over about 12 months, beginning as pesco-vegetarian before dropping the seafood and moving to vegetarian. After watching the documentary Forks Over Knives (a film I highly recommend), we decided it was time to eradicate eggs and dairy and go fully plant-based.

Initially my health and wellbeing improved exponentially; however, a few years later I began to struggle with my fitness and lost six kilograms in weight unexpectedly.

It turned out I had low iron and haemoglobin levels, and investigating my symptoms further led to a diagnosis of Coeliac disease. So, avoiding foods that contain gluten became another important factor in my dietary choices.

When we first embarked on overhauling our diets as a family, we decided it was best to allow our children (then aged nine and seven) to make their own choices about the pace of change they were comfortable with. However, while they were at home, there would be far fewer animal products in the pantry. Our eldest daughter, Bridget, connected with the philosophy of compassion towards animals as she observed the choices we made as parents and watched the documentaries and podcasts we educated ourselves with. She asked to no longer eat meat, eggs and dairy.

Our youngest, Emma, had been a picky eater since infancy, and chose to continue to eat mostly meat, fish, brown rice, pasta and potatoes as she had never enjoyed the taste or texture of fruit and vegetables. However, she later decided to drop meat from her diet due to her values about animal cruelty. Then a year ago, Emma was found to also have Coeliac disease. Having since removed gluten, she is now gradually starting to eat more vegetables. She will sometimes request eggs or fish, which we allow her mostly to satisfy ourselves that her diet remains diverse, given her overall fruit and vegetable intake remains low during an important period of growth and development.

Having two Coeliacs in the family might sound like a pain when it comes to catering for everyone at mealtimes, but we keep it simple by using rice, potato, sweet potato or gluten-free pasta as the foundation for most meals. Eating out at restaurants initially seemed scary, however, many establishments offer vegan and gluten-free options these days, so it hasn’t been a worry. We have found it helpful to alert organisers of school camps or parties about our girls’ dietary requirements ahead of time. While there are almost always vegetarians at these events, plant-based and especially gluten free plant-based food is less common. Bringing our own food can be the easiest solution – and a way to inspire other families to consider the fabulous taste (and health benefits) of plant foods.

Some benefits we’ve noticed are that we seem to get sick with colds and flus far less than other families and our general activity levels have increased as we feel more energised.

We are all healthy and happy, and find it generally easy to stick to our food choices for school and work lunches by preparing everything at home in advance. Some benefits we’ve noticed are that we seem to get sick with colds and flus far less than other families and our general activity levels have increased as we feel more energised. We’ve also observed that plant- based eating has helped us to sleep better and to be more mindful and compassionate to ourselves and others. As parents, what delights us the most is how our daughters have both been emboldened by this lifestyle to become strong and informed advocates for the environment.

Recipe: Taco dinner

This colourful meal is one of our favourites. It wins hearts (and tastes) and caters for everyone’s appetite. Just put it all on the table and watch your family light up at the fresh food in front of them. The elements of this dish can be used in multiple ways – from tacos to burrito bowls, salads to dinner sides.

WHITE BEANS IN TOMATO SAUCE

• 1 Onion, finely chopped
• 2 Cloves of garlic, crushed
• 1 Medium carrot, chopped
• 2 Sticks of celery, chopped
• 2 cans White beans, rinsed and drained (we use lima beans, but any will do)
• 1 tbsp Tomato paste
• 1 tsp Sweet paprika
• 1 can Chopped tomatoes
• Water, as needed
• 2 Bay leaves
• Salt and pepper to taste

MEXICAN SPICED RICE

• 4 cups Cooked rice
• 3 tsp Ground cumin
• 2 tsp Garlic powder
• 1 tsp Onion powder
• 2 tsp Paprika
• 2 tsp Dried oregano
• Pinch chilli powder (optional)
• Water, as needed

CASHEW SOUR CREAM

• 1 cup Soaked cashews, rinsed and drained (either overnight or for 30 minutes in boiling water)
• 1 Lemon, juiced
• 1 tsp Salt
• 1 cup Water
• Chives, finely sliced as garnish (optional)

TO SERVE

• Avocado, mashed
• Ripe tomatoes, chopped
• Lettuce, finely sliced
• Chilli sauce (optional)
• Tacos shells or whole grain tortillas

This article is republished with permission from nourishmagazine.com.au.