This nutty plant food is packed full of Omega-3 fatty acids which are needed for optimal brain development. Flaxseed is sold whole and ground, but research suggests that ground is absorbed by the body better. Try sprinkling ground flaxseed onto cereal or into the batter of sweet treats like Apple Upside-Down Cake or Banana-Cinnamon Waffles (pictured). Replace 1/4 cup of flour with ground flaxseed in your child’s favorite muffin, bread, or pancake recipe to add a healthy boost to baked goods.
Tofu
We know. You’re probably thinking there’s no way your child will ever touch tofu, right? Well, think again. Though not always a favorite when served whole in dishes, tofu is a kid-pleaser when used to provide a creamy base in smoothies and desserts like our Blueberry Power Smoothie and Cookies-and-Cream Ice Cream. Tofu is a great source of protein, B vitamins, calcium, and iron – all nutrients that kids often need more of for proper growth and bone health. Try one of our tofu recipes on your child, and we promise that he’ll be asking for more.
Sweet Potato
This spud is one of the most nutritious (and inexpensive) vegetables around. The Vitamin A in sweet potatoes keeps eyes healthy, and acts like an antioxidant in the body. Sweet potatoes are a favorite among babies because of their natural sweetness and bright color, but they are often forgotten once kids get older. Try a baked sweet potato the next time you need a side dish. Simply wash, pierce with a fork, and bake at 375 degrees for 45 minutes or until tender. Then, serve like a baked potato topped with cinnamon-sugar and vanilla yogurt. Apple sauce or a drizzle of maple syrup also make good toppings. If you’ve got a mashed potato lover.
Yogurt
Getting plenty of good bacteria, also known as probiotics, is key to keeping little stomachs happy and healthy, and yogurt is a great source of this bacteria. Limit sugary versions aimed at kids because these are often lower in protein and good bacteria. Instead, choose plain nonfat or low-fat yogurt or Greek yogurt and dress them up with a spoonful of honey and sprinkling of fresh fruit. Look for the words “live and active cultures” on the carton to ensure that the yogurt has plenty of beneficial bacteria. Don’t forget too that a cup of yogurt counts towards your child’s daily dairy servings. Most yogurts actually have more calcium than a cup of milk.
Hummus
This heart-healthy dip and spread is one food that most kids will eat – as long as you don’t tell them it’s made from beans! But it’s the fiber, complex carbs, and protein in those garbanzo bean—combined with heart-healthy olive oil—that make hummus such a perfect food. The complex carbs fuel your busy little one, while the protein and fiber help keep him content and meltdown-free until dinner. Serve hummus as a dip with baked pita chips or baby carrots or use it in place of mayonnaise on sandwiches and wraps. Try store-bought or whip up a quick homemade version (Traditional Hummus).
Salmon If salmon isn’t a food you would think to serve to your child, then you might want to reconsider this pink fish. Wild salmon is an excellent source of high-quality protein which children need for proper growth as well as those Omega-3 fatty acids that are essential for brain development and heart health. Another plus for busy parents, salmon requires little seasoning due to natural flavor and can be baked or grilled in just a few minutes. If mercury levels have you worried, then take note of the fact that salmon is consistently rated by the FDA as one of the five fish lowest in mercury. Try one of these kid-friendly salmon recipes tonight: Salmon Burgers or Roasted Salmon with Citrus and Herbs.
Avocado Avocado is full of monounsaturated fats, the “good” fats that kids actually need in their diet every day. In fact, it’s recommended that 25 to 35% of kid’s calories come from fats, primarily the unsaturated ones. So how do you get your child to eat this creamy green fruit?
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