“Man cannot live on bread alone.”
Well, let me introduce you to my toddler who is trying to prove that false. Akin to Buddy the Elf who sticks to four main food groups: candy, candy canes, candy corns and syrup, my toddler sticks to: bread, French bread, garlic bread and for added international flair croissants. Parents out there, I know you feel me, you want so badly to instill lifelong healthy eating habits in the little ones, but getting them to actually swallow the broccoli is harder said than done.
Superfoods are nutrient-rich foods that are considered to be especially beneficial for health and well-being. And an added benefit: a lot of them taste really good and are (mostly) toddler approved! Below are some recipe ideas that can past the strict toddler taste test as well as include nutrients that will support brain growth and a healthy body.
Zucchini
First a fun fact: did you know zucchini is actually a fruit and not a vegetable? Since it grows from a blossom, it is technically a fruit. There are numerous ways to eat zucchini, from zoodles – which are finely shaved slices made to imitate noodles – to slipping them inside of other favorite foods like waffles to add a nutrient punch to the meal. Zucchini is known to promote eye health and provide a healthy dose of vitamin C to help ward off diseases like scurvy and sclerosis. For the pickiest members of your family, try this waffle recipe that covertly blends in zucchini without making the product green or taste like you’re are eating vegetables (or fruit in this instance!).
Apples
Spice up the common apple with protein rich nut butters to create a family-friendly superfood treat. Apples are rich in antioxidants and dietary fiber. In addition, they are linked with a lower risk of death from coronary health disease and cardiovascular disease. Experts link this benefit to the antioxidant compounds found in apples. Frequently eating apples can also lessen the likelihood of a diabetes diagnosis as well as other metabolic syndromes due to lower levels of C-reactive protein found in the blood. Finally, one medium-sized apple a day is the equivalent of one serving of fruit. This means you are halfway to your daily fruit intake goal!
Steel Cut Oats
Unlike rolled oats, steel cut oats are not rolled into flat flakes and use the whole toasted oat grain. A diet rich in oats can decrease the risk of cardiovascular disease, hypertension and obesity. The soluble dietary fiber found in steel cut oats is linked with a decrease in heart disease due to their ability to inhibit the absorption of cholesterol and lower LDL. In addition, due to their low glycemic index this food is essential to maintaining a balanced blood-glucose level. While eating a big bowl of oatmeal may get boring, get creative with incorporating steel cut oats into cookies such as with this banana oat cookie recipe. This treat will have all the members of your family begging for more!
Berries
Of all the superfoods berries are lauded as one of the most nutrient dense groups available. Research has shown that women who eat more than three servings of berries a week had a 34% lower risk of heart attack. This is due to their high concentration of anthocyanin which is an antioxidant that helps lower blood pressure and improves blood flow. In addition, the consumption of berries has been shown to slow mental decline in aging adults. The great thing about berries is that they can stand alone and don’t need any intricate preparation. Strawberries, blueberries, blackberries, and raspberries all make great snacks for on-the-go. Or throw these berries on your steel cut oatmeal in the morning for a meal that will keep you full and going all day.
Superfoods are an important component to your daily diet. Get creative and try to combine as many as you can in one meal. The health benefits associated with these foods are too good to ignore!
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