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Top Superfoods for Kids



Quinoa, pomegranate juice, coconut water; the list goes on. In recent years, health and wellbeing through nutrition has infiltrated every part of our lives. It only takes one flick through Instagram to keep up to date on the latest trends in healthy eating. Thankfully, the majority of local supermarkets carry an array of superfoods, from the humble avocado to the more daring Maca root. While your kids may choose chocolate over their daily serving of fruit and veg, it’s important to sow the seed for healthy eating at a young age. For optimal health, kids need a wide variety of nutrients and vitamins in their diet. We aren’t suggesting a total turnaround in diet in just a day; the key to encouraging your child to eat healthier is little by little. Remember, they might refuse a new food initially, but with a little perseverance, they will soon be accustomed to new flavours. It’s always a great idea to involve your child in food preparation, (avoid anything involving sharp utensils), as this will give them a sense of pride and responsibility. We’ve compiled a list of kid friendly superfoods, both traditional and trendy.

TRADITIONAL





There couldn’t be a better season to get your child eating pumpkin. After you’ve carved your Halloween pumpkin, be sure to make use of the delicious flesh and seeds that hide inside. Mashed pumpkin flesh is low in calories and packed full of dietary fibre. Just one cup of cubed pumpkin provides almost twice the RDA of Vitamin A; essential for vision, skin and bone health. Pumpkin seeds should be reserved for older children only, as they could be a choking hazard. However, they are proven to aid sleep, and can be easily scattered on top of salad or cereal, for a tasty crunch.



They may have got a bit of a bad reputation, thanks to bad memories of soggy, overcooked school dinners, but Brussel sprouts are packed full of vitamins and nutrients. An excellent source of vitamin C and K, sprouts are also a natural source of fibre and potassium. However, overcooking sprouts will not only ruin the flavour, but also destroy many of the nutritional properties. We recommend steaming for just five minutes to retain their crunch. They are also great when chopped or shredded and added into a stir fry or pasta dish.




The easiest way to include coconut in your kids diet is by drinking coconut water. It has a number of health benefits as it contains anti-bacterial, anti-microbial and anti-viral properties. Thanks to a high concentration of fibre, it’s a great drink for children suffering with digestion problems. Coconut water makes the perfect after-school refreshment, as it prevents dehydration and naturally boosts energy.



Cheap, versatile and easy to cook, cauliflower has made a triumphant return to super food lists, thanks to its recent incarnation as a rice substitute. Far more nutritious than white rice, it packs in plenty of potassium and vitamin B, plus your kids won’t realise the difference when served with their favourite chilli or Bolognese. Simply shred the cauliflower florets in a food processor until they become rice-like in consistency, and saute over a medium heat with olive or coconut oil.


TRENDING



Believe it or not, dandelions are more than just a bothersome weed; they make a fantastic addition to your child’s diet. With 111 percent of your RDA of vitamin A, they also contain plenty of vitamin C and iron. Raw dandelions should be thoroughly washed, chopped and thrown into a salad; kids will enjoy the zingy addition of colour to their plate. Alternatively, steam the plant’s leaves and add to a stir fry or soup. Be sure to only pick dandelions from your own garden; wild plants can be deceiving in their appearance, and can potentially have been sprayed or treated with harmful chemicals.



It’s a truth universally acknowledged that too much sugar causes us more harm than good. Everything from breakfast cereal to pasta sauce often contains hidden amounts of sugar, so it’s important to ensure your child’s sugar intake doesn’t exceed 5-7 teaspoons per day (depending on age). Luckily, there are plenty of natural alternatives to satisfy your little one’s sweet tooth. Natural sources like honey and agave are both preferable to sugar, but focusing on unprocessed options is even better. Options include raw honey, lucuma, coconut nectar or pure stevia; all of which should be available at your local health food store.


3. Teff


Move over quinoa, there’s a new grain in town. Teff is naturally gluten-free so it’s ideal if your child is coeliac or suffers from digestion complaints. It can easily replace wheat flour in a number of recipes, and contains a vast array of vitamins and nutrients, including iron, zinc, vitamin K, calcium, dietary fibre and manganese, to name a few. Why not make a delicious fruity porridge for a healthy and filling breakfast?



It’s no longer a choice between tap, still or sparkling, water just got a whole lot more complex. Tree waters have been the refreshment on everyone’s lips in the past year, in particular birch and maple water. The perfect drink for your kids post-exercise, tree water is extremely refreshing and provides a natural source of electrolytes. Birch water in particular, contains vitamin C and plenty of antioxidants, which are vital for protecting cells from damage. Be sure to look out for added sugar in commercial tree water.



Introducing the next big thing in superfoods, Sacha Inchi, a seed native to South America and South East Asia. This humble little seed contains essential amino acids and 17 times the omega-3 oil content of salmon. Intended to be eaten like a nut, Sacha Inchi can be easily added to salads, sprinkled on porridge or eaten on its own as a healthy snack. While the fruit that it grows in is inedible, once roasted, these seeds take on a delightfully nutty flavour. Health food stores, such as Whole Foods, are stocking Sacha Inchi in handy snack sachets in a variety of flavours; plain, tamari or sweet (which is coated in sugar).

Which superfoods do you and your kids love to eat? Have you got any tips for making healthy additions to your little one’s diet? Let us know on our social media channels, which you can visit here.


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