Trying to get everyone in the family on board with a superfood eating plan can seem like an uphill battle. You may not be sure how to get yourself in order and on the plan, much less picky eaters!
If your kids have historically gravitated more towards processed foods, introducing bizarre new healthy things might not go over well. You might also be under the misconception that there are no superfoods kids will love, or that you can’t easily work them into your daily meals.
I assure you – this is not the case! Keep reading to discover eight superfoods to consider that even your kids will love and want to eat on their own. (Plus how to cleverly sneak them in if you’re met with raised eyebrows.)
My top favorite superfoods for little ones:
1) WATERMELON
Let’s start with an easy one: Watermelon. This fruit has many benefits including memory boosting qualities and energy qualities. In fact, juicing watermelon can give your kids a natural energy boost while also hydrating them! If you have a difficult time keeping your kids hydrated, this may be ideal.
You can also juice watermelon during peak season and freeze the juice in ice cube form. During the off season, you can add the ice cubes to smoothies or melt them and add to morning juicing recipes or even jello for an added superfood kick.
2) BERRIES
For a delicious immune system boost, consider berries as a kid-friendly superfood option! Blueberries, raspberries, black raspberries, blackberries, strawberries, cherries, and cranberries are all filled with antioxidants called anthocyanins. These protect blood vessels, support the immune system, aid the nervous system, and improve eyesight.
If your children aren’t a huge fan of the textures or don’t like to eat berries whole, consider adding them to yogurt. You can also easily blend them into smoothies, juices, or frozen homemade popsicles. Berries can even be baked right into superfood boosting muffins or pancakes as well!
If you want something a little different, consider reducing blueberries or strawberries into a sauce and drizzle on waffles or pancakes instead of maple syrup. Some kids even enjoy eating mini wild blueberries frozen right out of the freezer as a fun treat. Make sure to opt for the organic varieties wherever possible, since berries are one of the most heavily sprayed crops.
3) AVOCADO
A wonderful first food for babies, this creamy green fruit is loaded with heart-healthy monounsaturated fats. It’s also chock full of vitamin C, vitamin K, folate and potassium. Try it on whole grain avocado toast with hemp seeds sprinkled on top, in a mixed berry smoothie, or blend up some chocolate pudding for a delicious healthy treat! Your kids won’t even know it’s there.
4) COCONUT
The beauty of this superfood is … it comes in about 87 different shapes and sizes. Meaning, if your child vetoes one version, there’s another waiting! Coconut milk, chips, cream, flakes, water, oil, butter, nectar … need I go on? Each one has a slightly different flavor and texture, perfect for every picky eater out there.
Coconut water is a natural source of electrolytes (sodium and potassium). Rich in fiber and MCTs, coconut can help support heart health, weight loss, and digestion. It’s also very high in saturated fat – the good fat our bodies and brains need (especially as they’re growing and developing!). Coconut is also amazing for those who are allergic to dairy, since this plant-based superfood can be easily substituted in recipes instead of milk, oil, etc. The name is also a misnomer! Despite the “nut,” it has no relation to common allergens like peanuts or tree nuts, so many people who are allergic to those can still enjoy coconut.
5) PUMPKIN
Pumpkin is an ideal superfood to add into toddler and younger kids’ diets. One of the easiest ways to incorporate it is by mixing it with another superfood, apples, in a puree. You can put the puree into refillable pouches and let your younger children and toddlers eat those as a fruit pouch on the go. You can also make pumpkin and apple muffins, pumpkin and oats overnight oatmeal, or pumpkin and banana pancakes for a special superfood packed breakfast.
Pumpkin seeds are equally amazing for us! They can be eaten alone as a nutritious snack, whether raw or lightly toasted with sea salt. Sprouted is an even better option since it makes them more bio-available to our bodies and more easily digested.
6) CHIA SEEDS
The easiest way to get these in little diets is hidden within a delicious berry smoothie, but another option is chia seed pudding! Simply combine chia seeds with your favorite plant-based milk, then add a natural sweetener like maple syrup or agave. I enjoy adding a pinch of sea salt plus a dash of vanilla and cinnamon. Refrigerate overnight and enjoy a fun, delicious pudding for breakfast. Pull double superfood duty and sprinkle berries on top!
Chia seeds can also be used in place of eggs in baked recipes, which is perfect for allergy-friendly treats. Check out my favorite chia seed brand here!
7) HEMP SEEDS
Hemp seeds (or hemp hearts) are one of my favorite superfoods to throw in a smoothie. The mildly nutty taste completely disappears, but it’s an incredible nutritional punch our bodies crave! They’re also great to sprinkle on granola and pasta dishes like spaghetti or pesto. (Bonus points: make your own pesto with basil and pull double-duty with this super nutritious herb!)
Hemp seeds contain over 30% healthy fat and are exceptionally rich in two essential fatty acids: linoleic acid (omega-6) and alpha-linolenic acid (omega-3). They are also a great high-quality plant-based protein source.
8) CAULIFLOWER
You may be thinking there is no way your kids will go for cauliflower, but the truth is a lot of the presentation is in the preparation. Cauliflower is super versatile and can masquerade as all kinds of fun favorite foods.
For example, consider making a pizza with the cauliflower as the replacement for the pizza crust. It cooks the same, has a similar texture, and most children won’t even notice. You can also easily get this superfood into your kids’ diets if they love mashed potatoes. Make a mashed cauliflower instead and you may be surprised how well it goes over!
FINAL THOUGHTS
These are just a few of the options you have! I hope this got your creative (and digestive!) juices flowing. Remember, a lot of the superfoods out there may not sound like kids would be interested, but preparation and presentation can make all the difference.
When I introduce new things (superfoods or not!), I make sure I don’t make a big deal about it. Kids can become suspicious if they sense too much is riding on their consumption of a new food. Plus, if kids grow up eating the rainbow early on, chances are they’ll be much less likely to become picky eaters down the road. Often times kids need to be exposed to new foods multiple times before they catch on. My house rule is that everyone needs to at least try a bite of something before deciding they “don’t prefer it” (no yucky talk allowed!).
If you are still having issues getting your kids to eat superfoods, consider mixing them into smoothies as well as pasta and pizza sauces to incorporate them easily and get the full spectrum of nutrients to your kids.
So! Which one grabbed your attention the most? Which superfood are you excited to try first? Let us know in the comments!
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