Super Hero Foods


Super Hero Foods

By: Maddie Packard

Superfoods are all the rage these days.  They are defined as nutrient-rich foods considered to be especially beneficial for health and well-being.  As healthy as these foods are, it’s not always easy to get kids to eat them.  They might refuse to eat salmon because of its fishy taste despite its great amount of Omega-3’s and kale might be off the table because it’s too green!

If your child has a picky palate, that doesn’t mean healthy eating is out of the question.  Here are some fun ways to get your little super heroes to eat some superfood!


Blueberries are a great source of antioxidants and are usually popular among kids.  They can go in tons of breakfast foods including smoothies, pancakes, muffins, cereal, yogurt and oatmeal.  The fun color can brighten up any meal.


Kids tend to have an aversion to avocados because it’s mushy and green, (not too appetizing of a description).  If your child isn’t keen on the idea of avocados as a dip or a sandwich spread, there are a couple ways to sneak it in.  Avocados can be used as a butter substitute in baking things like cookies or bread.  It is full of healthy fats and potassium and won’t change the color too much.  Another way is to put it in smoothies.  When mixed with other colorful fruit, you don’t notice the green and it can smooth out the texture.


Spinach is always hard because it is dark green and looks like exactly what it is, a leaf.  Kids don’t really care that it is rich in antioxidants and is a good source of Vitamins A, B2, C and K.  If you can’t convince them to eat it based on the fact that it is what makes Popeye big and strong, there are a couple more ways to try.  A great way to hide spinach is in smoothies.  They don’t make a big taste difference and the bright green can be masked with darker berries like blueberries and blackberries. Some more ways to sneak in those leafy greens is chopping them up super fine and adding it to things like pesto, pasta sauces and soups.

Sweet Potatoes

Sweet potatoes are a great source of vitamins A and C and contain less carbs and more fiber than a regular, white potato.  Sweet potatoes can be baked, steamed or pan-fried and can be put in a variety of dishes.  You can make baked sweet potato wedges or fries, blend it up in a soup, make them into pancakes or cupcakes or substitute them in for baked or mashed white potatoes.

Healthy food doesn’t have to be boring and with the addition of some of these superfoods, your super hero will be flying in no time.

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