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I am deeply inspired by children enjoying foods that are good for them and packed with nutrition. Thank you to all the parents out there who are feeding your precious children good, healthy and real food. You are amazing! Are your little ones ravenous in the afternoons? Here are the top ten fruits and vegetables children need in their diet. We've got ten superfoodsthat will provide an abundance of healthy energy. There's even a delicious old-time family favorite that's been healthified and will put big smiles on your kids' faces! 1. GREEN SMOOTHIES
A teaspoonof chia or flax seeds for good fats help to slow down the release of fruit sugars and deliver nutrients directly into their body. Make sure to use more sweet fruits and less greens to get them started in the first few weeks. Create cool names for your kid's smoothiesuch as Shrek's favorite, Super Mario Booster or Cinderella's Beauty co*cktail. 2. GREEN SMOOTHIE POPSICLES AND SORBET
'Monster Pops" are great for hiding the spinach, especially when they taste like a sweet tropical vacation with all that pineapple, peach, mango and creamy coconut milk goodness contained within each pop mold. Or blend together a "Peachy Green Icy Dream" with frozen peaches, strawberries and fresh kale with enough almond milk to make your blender spin. Stir in some chia and leave the mixture in the freezer for just a few hours. It will be still scoopable, yet have the consistency of sorbet.Ahhhh, deliciously nutritious superfood snack!! 3. VITAMIN C: BERRIES
Vitamin C is critical for growing bodies, as it is a potent antioxidant, increases iron absorption and boosts the ability of white blood cells to fight infection. Vitamin C plays an important structural role in the formation of collagen and therefore increases wound healing. Foods high in vitamin C include strawberries, oranges and goji berries. 4. IRON: SPIRULINA
Iron has many vital functions as it increases oxygen circulation, keeps the immune system healthy and helps to produce energy. Iron rich foods include asparagus, spinach, raw cacao and spirulina. Please note, excessive dairy consumption can reduce iron absorption. 5. CALCIUM: SEEDS
Calcium requirements for children are high, especially between birth and puberty as a child's bone structure increases 7-fold. Calcium is vital for proper muscle function, as well as strong bones. If you give dairy products to your child, ensure they are certified organic. But don't be fooled into believing you need to eat dairy! Simply eat calcium rich alternatives such as almonds, sesame seeds, flaxseeds, parsley, broccoli, spinach, watercress and figs. 6. ZINC: BRAZIL NUTS
Zinc will increase immunity and help balance blood sugar levels. It's important to note that children low in zinc have a higher incidence of food allergy. Zinc can be found in sesame seeds, pumpkin seeds and brazil nuts. 7. OMEGA 3's: WALNUTS
Omega 3's reduce inflammation making them invaluable in the treatment of eczema, asthma and hay fever. Aim to eat sproutedflaxseeds and walnuts. 8. B VITAMINS: LEAFY VEGETABLES
B vitamins help growing bodies unlock the energy found in fats, proteins and carbohydrates. They are water soluble and therefore required in small, frequent doses throughout the day. Good sources of B vitamins include dark green leafy vegetables and spirulina. 9. PROTEIN: LEGUMES
Protein provides building blocks for growth and development, as well as forming the basis of antibodies to help boost immunity. Children low in protein are more susceptible to infections and experience more sugar and salt cravings. Ensure your child has regular protein from a variety of clean, plant sources such as nuts, seeds, legumes, lentils and spirulina. 10. MAGNESIUM: SEA VEGETABLES
Magnesium is the most relaxing mineral of all and crucial for growing children. It helps build strong bones and balance blood sugar. A magnesium deficiency can cause irritability, restlessness, poor sleep, and muscle cramps. Research has shown a tendency for overweight children to be lower in magnesium and this can be easily addressed by eating magnesium rich foods such as pumpkin, sesame & sunflower seeds, spinach,cashews, almonds, raw cacao and sea vegetables -- such as dulse and kelp. Using just 3 ingredients, Deliciously Ella lets us in on her Nutella secret! So simple to make and the perfect replacement to sugar-laden, store-bough Nutella.
Green smoothies are so healthy and can be super delicious, yet there is a definite art to making them taste great. If you've ever struggled with flavor balancing your family's green smoothies, don't hesitate to give us a buzz. Don't let a busy schedule get in the way of eating healthy.
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