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How to sneak super foods into your children’s meals!


HOW TO SNEAK SUPER FOODS INTO YOUR CHILDREN’S MEALS!

I’m always suspicious of parents who say that their kids eat everything. Is it really true? And what’s their secret? Most kids go through phases – they eat whatever you put in front of them at first, then they develop a taste for things and start rejecting anything that isn’t pasta (or so it seems).

Most often than not, green veggies are the first to disappear, whilst orange ones linger a little longer, and eggplant or mushrooms never even get much of a look in!

Here are my favourite six ways to sneak super foods into your child’s diet.

Secret Spinach Smoothie

Next time you make a make a blueberry smoothie, which is an excellent source of antioxidants, toss in a handful of spinach and it will likely go undetected. Mix a handful of spinach with a scoop of Greek yogurt, a scoop of ice, blueberries, half a banana and almond or rice milk. Now watch them gulp it down.

Mariana Sauce

Most kids love pasta, so take advantage of it and make a sauce that’s full of vegetables. When cooking the sauce as you normally would, add zucchini, broccoli, cauliflower, kale or any other vegetable you’d like to sneak in. Use a handheld blender to smooth the sauce before dishing it up with a bowl of pasta. They will never know the difference.

Veggie-Packed Meatballs

Next time you make meatballs, use a food processor to blend mushrooms and zucchini, then add it to the meat mixture before forming the balls. When cooked, your kids won’t notice the extra veggies, but you’ll know they’re in there!

Cauliflower Mash

This white veggie is not an easy one to get kids to eat whole. Mashed, however, it’s a whole new ball game. Mashed cauliflower is one of the most delicious side dishes a parent or caregiver can make. Add a sweet potato or two, if you like, to maintain texture and your kids will devour it. You can also sneak pureed cauliflower into a white creamy sauce and pour it over grilled chicken breasts.

Chia Muffins

Chia seeds are a delicious super food, packed with omega 3s and ridiculously high in antioxidants. They’re extremely versatile and easy to use. Add them to smoothies, sprinkle on top of yogurt or muesli, or toss them in your muffin mix, they thicken muffins nicely and add bulk and texture.

Dip it

Kids love an interactive meal and not just splattering it all over the table. Making their own anything always goes down well. The same is true for dip. Surround a nice healthy dip with carrot sticks, celery sticks, snow peas and cucumber slices and you’re bound to increase the veggie quotient quickly.

You’ll find lots of super food kids’ recipes on my website Supercharged Food or in my brand new print book Supercharged Food for Kids.

Happy cooking!

About Lee Holmes - Health Coach, Yoga Teacher + Wholefoods Expert

Lee Holmes is the author of Supercharged Food, Eat Yourself Beautiful and Supercharged Food for Kids. She’s also the founder of www.superchargedfood.com, an altruistic website which helps people expand their range of healthy food choices and maintain a satisfying, wholesome and nourishing diet. Lee is a certified health coach, Hatha yoga teacher and wholefoods chef. In 2013 Lee won the title of Health Influencer Blog of the Year.

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One Response to “How to sneak super foods into your children’s meals!”

  1. Lauren Deegan

    The muffins and smoothies were the easiest to sneak in without them knowing, they have become a favorite with the kids and I have you to thank.

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