Plant Based Recipes
Plant Based Recipes
Pomegranate Quinoa Salad A pomegranate quinoa salad is a refreshing and nutrient-packed dish that can be enjoyed as a main course or side dish. Combine cooked quinoa with fresh pomegranate seeds, diced cucumber, chopped mint, and a light lemon vinaigrette. This salad is not only …
Why Rainbow Spring Rolls Are Ideal for Quick Meals and Packed Lunches 1. Quick to Assemble: With all the ingredients prepped, assembling rainbow spring rolls is a breeze. You can have a nutritious meal ready in minutes, making them perfect for busy weekdays or when …
The Ultimate Guide to Making and Enjoying Quinoa Salads Quinoa has quickly become a staple in health-conscious kitchens around the world. Known for its versatility and nutritional powerhouse status, quinoa is an excellent addition to any meal, especially salads. In this comprehensive guide, we’ll …
Affiliate Disclosure:This post contains Amazon affiliate links. As an Amazon Associate, I may earn a small commission from qualifying purchases—at no extra cost to you. Thank you for supporting my plant-based kitchen! Get Ready for the Holiday Baking Season! The holidays just feel different …
Festive, wholesome, and perfect for Christmas parties, school gatherings, and family celebrations.
The holiday season is full of opportunities to snack, celebrate, and share delicious food with loved ones. Whether you’re hosting a Christmas party, preparing a school-friendly treat, or planning a cozy night in with your family, having a selection of healthy vegan appetizers that kids actually WANT to eat can make your celebration so much easier. These 10 recipes are simple, colorful, and incredibly fun — each one full of plant-based goodness and holiday magic.
Let’s dive into these festive, kid-approved appetizers!
Attached below is a Printable Recipe Card for all 10 Appetizers
Vegan_Kid_Friendly_Holiday_Appetizers_Recipe_Cards
These adorable reindeer veggie cups make raw vegetables irresistible for even picky eaters. To make them, start by placing a tablespoon of hummus in the bottom of small clear plastic cups. Then fill each cup with baby carrots, celery sticks, and cucumber slices so they stand upright like little veggie bouquets. For the reindeer face, press two edible candy eyes onto the outside of the cup (or draw eyes with a food-safe marker), then attach a small red cherry tomato or red candy dot as the “nose.” Finally, place two mini pretzels on top of the veggies so they stick out like antlers. Kids love the fun presentation, and parents love that it’s a wholesome Christmas snack. Serve immediately or refrigerate until party time.
This recipe is a festive, fruity alternative to sugary candy canes. To create these Christmas candy cane fruit sticks, simply slice bananas and strawberries into even rounds. Arrange them on a plate in a curved candy cane shape by alternating one strawberry slice and one banana slice until the full candy cane design is formed. For extra holiday flair, lightly sprinkle unsweetened shredded coconut over the top to mimic snow. Kids enjoy the sweetness and bright colors while parents appreciate the healthy simplicity. These fruit sticks are best served immediately to prevent the bananas from browning, but a quick brush of lemon juice can help preserve color if you need to prep ahead.
These cute Santa bites make the perfect finger food for toddlers and young kids. Begin by spreading a thin layer of vegan cream cheese or mashed banana onto whole-grain crackers or mini rice cakes. Place a strawberry half at the top of each cracker to form Santa’s hat. Add mini chocolate chips or blueberry pieces for eyes, then finish Santa’s fluffy beard by layering small banana slices around the lower edge of the cracker in a semicircle. A tiny dot of cream cheese or a mini fruit candy can be added for the nose. These are fun to make with kids and are always a hit at holiday gatherings. Serve them chilled so the cream cheese stays firm.
This festive veggie platter doubles as a table centerpiece. To assemble it, start by arranging fresh broccoli florets in the shape of a Christmas tree on a large platter. Add cherry tomatoes as ornaments by nestling them throughout the broccoli “branches.” Create the tree trunk using neatly stacked carrot sticks or pretzel rods. Finish the tree with a bright yellow bell pepper cut into a star shape placed at the top. For dipping, serve with a creamy vegan ranch dip, hummus, or dairy-free yogurt dip. This platter is colorful, nutritious, and perfect for encouraging kids to snack on vegetables during the holidays.
These savory stuffed mushrooms are a warm appetizer kids and adults can enjoy together. Clean and de-stem a batch of button mushrooms, then finely chop the stems and sauté them with minced garlic, spinach, and a small spoonful of vegan butter or broth. Once softened, stir in whole-grain breadcrumbs and nutritional yeast for a cheesy, savory flavor. Spoon the mixture into each mushroom cap and bake at 375°F for 15–18 minutes until the tops are golden. The result is a soft, flavorful bite with a cozy holiday feel. Kids especially enjoy the small, handheld size, and the mild flavor makes them appealing even to selective eaters.
This board is perfect for feeding a crowd and incredibly easy to customize. Start by spreading beet hummus, roasted red pepper hummus, or classic hummus onto a holiday-themed platter. Surround it with small bowls of dippables like sliced cucumbers, carrot sticks, pretzel crisps, snap peas, mini crackers, and cherry tomatoes. The bright colors of the veggies combined with the vibrant hummus make this board naturally festive. Kids love dipping and choosing their favorites, while adults appreciate the light and nutritious option mixed in among holiday treats.
These colorful pinwheel spirals are always a crowd-pleaser. Spread your favorite hummus over a soft tortilla or lavash bread. Add a thin layer of spinach leaves, followed by shredded carrots and thinly sliced cucumber strips. Roll the tortilla tightly into a log, then slice it into 1-inch spirals. The cross-sections reveal beautiful swirls of color that kids find exciting. The texture is soft and crunchy at the same time, making these pinwheels easy for little hands to grab and eat. Serve them chilled for the best texture.
This sweet-and-tangy appetizer tastes like Christmas in a bowl. To make the salsa, finely chop fresh cranberries, a sweet apple, and a small amount of red onion (optional for kids). Mix them with lime juice, a drizzle of maple syrup, and a pinch of cinnamon. For the cinnamon pita crisps, cut whole-grain tortillas into wedges, brush them lightly with coconut oil or water, sprinkle with cinnamon and a touch of coconut sugar, and bake at 350°F until crisp. Together, the warm spices and bright fruit flavors create a refreshing holiday snack that’s great for kids who like sweet dips.
These festive rounds deliver all the cozy flavors of the holidays in a simple, bite-sized form. Slice peeled sweet potatoes into ½-inch rounds and lightly brush them with maple syrup or olive-free broth. Roast at 400°F for 20–25 minutes until soft and lightly caramelized. Once cooled slightly, top each round with a spoonful of homemade cranberry sauce and a sprinkle of pumpkin seeds or chopped pecans for crunch. Kids enjoy the sweetness of the potato paired with the bright cranberry flavor, and adults appreciate the festive presentation. Serve warm or at room temperature.
A plant-based grazing board is a great way to offer a variety of kid-approved snacks. Arrange cubes of vegan cheese, whole-grain crackers, red and green grapes, apple slices, mini pretzels, cherry tomatoes, dried cranberries, and cucumber slices on a platter. For a Christmas twist, shape the board into a wreath or Christmas tree pattern, using clusters of grapes or cherry tomatoes as “ornaments.” Kids love the freedom to choose their own snacks, and the colorful layout helps them eat more fruits and veggies without encouragement.
These 10 healthy, vegan, kid-friendly holiday appetizers prove that festive food can be both nutritious and exciting. With vibrant colors, fun shapes, and simple ingredients, these recipes bring joy to your holiday table while keeping things wholesome. Whether you’re planning a school party, a holiday movie night, or a Christmas celebration with loved ones, this list will help you serve delicious snacks kids actually want to eat. Happy Holidays!
Here are a few other recipes you may enjoy making for the holidays:
Rudolph Sugar Cookies Decorated
🌿 10 Little-Known Medicinal Teas You Should Try: Herbal teas have been used for thousands of years for healing, energy, vitality, and spiritual restoration. But in the modern world, most people stick to the basics: green tea, chamomile, peppermint, maybe ginger. What many don’t realize …
For centuries, herbs have been used to support the body in gentle, natural ways. One of the most treasured plants in Ayurvedic and Traditional Chinese Medicine is Gotu Kola—an ancient herb known for supporting memory, enhancing circulation, calming inflammation, and promoting longevity. Today, Gotu Kola …
If you’ve ever struggled with digestive issues, sore throats, or irritated skin, marshmallow root tea might just be one of nature’s most gentle and healing herbal allies.
Unlike the sugary marshmallows we toast over campfires, the marshmallow plant (Althaea) is a time-tested medicinal herb used for thousands of years to soothe, heal, and protect the body from inflammation.
Known for its softening, cooling, and coating properties, marshmallow root has been used in traditional medicinal practices to calm everything from sore throats to heartburn, bladder irritation, and inflamed skin. In this post, we’ll explore what marshmallow root tea is good for, how it supports gut health, its connection to IBS relief, safe daily usage, potential side effects, and how to brew a nourishing cup at home.
Marshmallow root comes from the perennial herb Althaea officinalis, a beautiful flowering plant native to Europe, North Africa, and Western Asia. Its name “Althaea” comes from the Greek word altho, meaning “to heal.”
For centuries, herbalists have used marshmallow’s roots and leaves for their mucilaginous (gel-like) texture, which creates a soothing coating when mixed with water. This thick, slippery compound helps calm inflammation in the mucous membranes of the body — especially those lining the digestive tract, respiratory system, and urinary tract.
When the dried root is steeped in hot water, it releases a silky, soothing infusion known as marshmallow root tea.
This mild-tasting tea has a slightly sweet, earthy flavor and is best known for the following benefits:
Soothes the Digestive Tract:
Marshmallow root acts as a gentle demulcent — coating the stomach and intestines with a protective film that eases irritation from acid reflux, gastritis, or ulcers.
Eases Coughs and Sore Throats:
Thanks to its mucilage content, marshmallow tea provides natural relief from sore throats, dry coughs, and even bronchitis by calming inflammation and moisturizing the throat.
Supports Urinary and Bladder Health:
Traditionally used as a natural remedy for UTIs, marshmallow root helps reduce irritation in the bladder and urinary tract lining.
Promotes Skin Healing:
Its anti-inflammatory and hydrating properties can support skin repair from eczema, burns, and minor wounds — both internally (via tea) and externally (as a compress).
Acts as a Gentle Detoxifier:
Marshmallow root may support kidney function and help the body flush out toxins through improved urination and reduced inflammation.
Supports Heartburn and Acid Reflux Relief:
By coating the esophagus, marshmallow tea helps minimize burning sensations associated with acid reflux and GERD.
One of the most searched questions about this herb is whether marshmallow root helps with IBS (Irritable Bowel Syndrome) — and the answer is encouraging.
Marshmallow root tea has demulcent and anti-inflammatory properties that can help soothe irritation in the gut lining, a major issue for those dealing with IBS, leaky gut syndrome, gastritis, or ulcerative colitis.
Its mucilage acts as a protective barrier, coating the intestinal walls and reducing contact between irritants (like stomach acid or spicy foods) and the gut tissue.
It doesn’t “heal” the gut overnight, but it creates an environment for healing by calming inflammation and reducing discomfort — allowing the gut lining to repair naturally over time.
Many people with IBS experience bloating, cramps, or alternating constipation and diarrhea. Drinking marshmallow tea regularly may help by:
Softening the digestive process
Reducing spasms and irritation
Supporting hydration in the gut
Easing bowel movement consistency
Think of marshmallow root as a cooling balm for your gut.
Just as aloe vera soothes the skin, marshmallow’s mucilage soothes the internal tissues of your digestive tract. When used as part of a holistic approach — including stress management, gentle exercise, and an anti-inflammatory diet — it can significantly improve digestive comfort and balance.
Moderation is key when it comes to herbal teas.
For most adults, 1 to 2 cups of marshmallow root tea per day is considered safe and effective for general wellness.
For digestive support: 1 cup before meals or between meals.
For sore throat or cough: Sip 1 cup 2–3 times a day while symptoms persist.
For urinary health: 1–2 cups daily to reduce irritation or inflammation.
Because marshmallow root coats the stomach and may slow absorption of certain medications, it’s best to drink your tea 1–2 hours apart from any prescriptions or supplements.
If you’re using marshmallow tea long-term, take short breaks every few weeks to allow your body to rebalance naturally.
While marshmallow root is generally safe, there are a few things to keep in mind before adding it to your daily routine.
May Lower Blood Sugar:
Mucilage in marshmallow root can slightly lower blood glucose levels, so people with diabetes or hypoglycemia should monitor levels carefully.
Can Interfere with Medication Absorption:
Because of its coating effect, marshmallow root may delay how quickly medications or nutrients are absorbed. Always take it a few hours apart from prescriptions.
Potential Allergic Reactions:
Rarely, some people may experience skin rash or stomach upset. Start with a small amount and observe how your body responds.
Not Recommended for Pregnancy or Nursing (Without Supervision):
While not known to be toxic, the effects during pregnancy haven’t been well-studied, so it’s best to consult your healthcare provider.
Disclaimer:
The information in this article is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment.
Always consult your healthcare provider before using marshmallow root tea or any herbal supplement — especially if you are pregnant, nursing, taking medications (particularly for diabetes, blood pressure, or thyroid), or managing chronic health conditions.
Natural remedies can be powerful and effective, but they should always be used responsibly and with guidance when needed.
Here’s how to make a soothing cup of Marshmallow Root Tea at home — using dried roots, hot water, and optional flavor add-ins.
1 tablespoon dried marshmallow root (or 1 tea bag)
1 ½ cups filtered water
Optional add-ins:
1 teaspoon raw honey (for sweetness and throat relief)
1 slice fresh ginger (for digestive warmth)
½ teaspoon lemon juice (for a touch of brightness)
1. Warm the Water (Don’t Boil It):
Heat your water until it’s warm — not boiling (around 160–180°F). Boiling water can break down some of the mucilage properties that make marshmallow so soothing.
2. Add the Root:
Place the marshmallow root in a teapot, infuser, or heat-safe jar. Pour the warm water over it.
3. Steep Slowly:
Let it steep for 10–15 minutes (for a light tea) or up to 30–60 minutes (for a thicker, more mucilaginous brew). The longer it steeps, the more soothing gel forms in your tea.
4. Strain and Enjoy:
Strain the liquid through a fine mesh sieve or cheesecloth into your favorite mug. Add honey or lemon if desired.
For a gentler and more mucilage-rich version:
Place 2 tablespoons dried marshmallow root in a quart jar.
Fill with cool filtered water.
Cover and steep overnight (8–12 hours) at room temperature.
Strain in the morning and enjoy cold or gently warmed.
💚 This version is especially beneficial for IBS, gastritis, or reflux, as it preserves the full mucilage content that coats the gut lining.
Marshmallow root tea has a mild, slightly earthy and sweet flavor with a subtle hint of vanilla or wood.
To make it more enjoyable, try pairing it with:
Chamomile or lemon balm: for relaxation
Ginger: for digestive warmth
Peppermint: for freshness and added gut support
Cinnamon: for anti-inflammatory benefits and sweetness
Licorice root: for an extra soothing throat blend (avoid if you have high blood pressure)
Historically, marshmallow root has been cherished across many cultures:
Ancient Egyptians used marshmallow extract to soothe sore throats and wounds.
Greek and Roman physicians prescribed it for coughs, stomach ailments, and burns.
European herbalists in the Middle Ages brewed it for bronchitis, asthma, and digestive discomfort.
In Ayurvedic and traditional Western herbalism, it’s known as a cooling, moistening herb used to balance inflammation and dryness in the body.
Today, herbalists still recommend marshmallow for:
Gastritis and ulcers
Heartburn
Dry cough or throat irritation
Urinary tract discomfort
Skin healing (applied as a poultice or compress)
Modern studies are beginning to confirm what traditional healers have known for centuries:
Anti-inflammatory effects: Research shows marshmallow extract can reduce inflammation in the gut and respiratory tract.
Mucilage content: Forms a protective coating over mucous membranes, reducing irritation.
Wound healing: Topical use may promote faster skin regeneration and collagen production.
Antioxidant activity: Helps combat oxidative stress and supports immune resilience.
While human clinical trials are still limited, the early results are promising — especially for those seeking gentle, plant-based remedies for chronic inflammation and digestive issues.
Because of its calming and restorative properties, you can enjoy marshmallow tea any time of day, but here are some timing tips:
Morning: To prepare and protect your digestive tract before eating breakfast.
Afternoon: As a gentle mid-day tonic for hydration and gut comfort.
Evening: Warm and soothing before bed, especially if you suffer from reflux or dry cough.
Dried root: Store in an airtight container away from moisture and sunlight; lasts up to 1 year.
Prepared tea: Can be refrigerated for 24–48 hours. If making a cold infusion, store in a glass jar and shake before serving.
Marshmallow root tea is one of those quiet, comforting herbal remedies that work slowly but deeply. It doesn’t stimulate or jolt the body — instead, it nourishes, soothes, and restores balance.
If you struggle with digestive discomfort, acid reflux, sore throat, or chronic inflammation, a daily cup of marshmallow tea may become your favorite natural ritual.
It’s a wonderful example of how God’s creation provides gentle, effective healing through plants — a reminder that sometimes the simplest remedies can bring the most peace and relief.
You may also like these recipes:
Moringa tea has been praised as one of the most nutrient-dense herbal drinks on earth — and for good reason. Known as Moringa oleifera, this vibrant green plant has been part of traditional medicinal uses for thousands of years across Africa, India, and Asia. If …
Clove tea is an ancient herbal remedy with powerful healing properties that support everything from heart health to immune balance. This warm, aromatic drink is made by steeping dried clove buds — a spice packed with antioxidants, vitamins, and minerals. Whether you’re looking to lower …
The air is crisp, lights are twinkling, and the sweet scent of cinnamon and nutmeg fills the kitchen — the holidays are finally here! And nothing says Christmas quite like the joy of baking cookies. There’s just something magical about turning on soft Christmas music, slipping on your favorite cozy sweater, and filling your home with the warmth of freshly baked treats.
This year, I wanted to create a cookie that captured all the best parts of the holiday season — the comforting spices, the festive sweetness, and the togetherness that comes from sharing a plate of cookies with loved ones. The result? Vegan Holiday Spiced Cookies — soft, chewy, perfectly sweet, and packed with cinnamon, nutmeg, and a drizzle of maple glaze that makes every bite taste like Christmas morning.
And the best part? They’re 100% vegan, made without dairy, eggs, or refined ingredients — so you can indulge with joy and still feel great.
Growing up, my favorite Christmas memories always started in the kitchen. My mom would pull out her big tin of cookie cutters and a jar of molasses, and we’d spend hours rolling, cutting, and laughing. Back then, our recipes weren’t vegan — but I remember the smell, the laughter, and the sense of love that filled the air.
When I started eating plant-based, I didn’t want to give up that tradition. I wanted to keep the nostalgia but with ingredients that align with a healthier, kinder lifestyle. So, I took those classic holiday spices — cinnamon, ginger, nutmeg, and cloves — and reimagined them with plant-based ingredients that are every bit as delicious and festive.
These cookies remind me that traditions can evolve. You can bake with compassion and still keep the spirit of the holidays alive.
Disclosure: This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. This means that if you click on one of my links and make a purchase, I may receive a small commission — at no extra cost to you. Thank you for supporting Plant Based with Vicky!
What makes these cookies so special is their blend of warming spices — the same ones that make your kitchen smell like Christmas.
Cinnamon brings a sweet, woodsy warmth.
Ginger adds a little cozy kick that balances the sweetness.
Nutmeg brings depth and that unmistakable holiday aroma.
Cloves (just a pinch!) create a hint of nostalgia that feels like Grandma’s kitchen.
Each spice works in harmony to give the cookies that “holiday in every bite” flavor.
If you close your eyes while baking them, you might just imagine carolers singing outside or the glow of a fireplace nearby.
You won’t miss a thing with this vegan version — in fact, you might prefer them!
Traditional cookies rely on butter and eggs for moisture and richness, but in this recipe, we use plant-based alternatives that make the texture soft and chewy without any animal products.
Coconut oil or vegan butter gives that buttery richness.
Molasses and maple syrup add natural sweetness and depth of flavor.
Plant milk helps create a smooth, soft dough.
Coconut sugar gives the cookies a beautiful golden color and subtle caramel undertone.
Together, these ingredients make for cookies that are tender, flavorful, and satisfying — all without dairy or eggs.
For extra sparkle, roll dough balls in coarse sugar before baking.
Add chopped pecans or dried cranberries for a festive twist.
Store in an airtight container for up to 5 days or freeze for up to 2 months.
A Cozy Fall Treat Made Healthy There’s nothing quite like the smell of pumpkin bread baking in the oven on a crisp fall day. The warm aroma of cinnamon, nutmeg, and cloves fills the kitchen, instantly wrapping you in a cozy blanket of autumn comfort. …
The Healthiest Banana Bread You’ll Ever Bake If you love banana bread but want to skip the excess oil, refined sugar, and dairy — you’re in the right place. This Oil-Free Vegan Banana-Chia Bread with Flax & Walnuts is soft, flavorful, and naturally sweetened with …
