Trying to get your child to eat more greens?

Do you want your child to eat more greens?

Try a Green Smoothie.....

Most children are not getting their recommended daily allowance of fruits, vegetables and especially greens.  The easiest way to add more fruit and greens into their diet is with a green smoothie....no weird textures or tastes to complain about and blending makes it easier to digest. 

Greens, especially dark leafy greens are loaded with immune boosting antioxidants, fiber, potassium, vitamins, minerals, iron, folate and even some essential fatty acids.  The healthiest of the dark leafy greens are dandelion, spinach, kale, collard greens, beet greens, arugula, romaine and red leaf lettuce.  I would start with spinach or Dinosaur kale, also known as Lacinato or Tuscan kale, these greens don't seem to be as bitter as some of the others.  Choose local  and organic greens when available.

Here are some easy "starter" smoothies......... 

Super Sam Smoothie 

1 cup of frozen blueberries or strawberries 

1 fresh or frozen banana

3/4 cup of water

 (a little more or less depending on the consistency you would like)

1 cup of spinach or dino kale

Blend together and enjoy!  If you're not using a high power blender like a Vita Mix (my absolute favorite...I even travel with it) or Blentec  you may want to cut up your ingredients in small pieces before blending.

Super Sam Smoothie - because you feel so super after you drink one!

 The Lucy Smoothie

1 cup of water or coconut water or nut milk or organic cow's milk

1 to 2 cups of frozen or fresh fruit

1/2 cup of kale

1 frozen banana (optional) 

Blend and enjoy!  

Lucy, my sweet 2 year old niece, with Sam "shopping" at our local  food co-op

You may have to experiment with measurements and taste depending on your child's palate.  If your child runs from anything green try adding more dark fruits like blueberries to mask the green color.  Also, serving in a colored cup or water bottle helps to hide the green tint.  Or better yet, say it's a St. Patrick's Day green treat on Saturday, March 17th!

Once your child is used to the green smoothie, use them as vehicles to get some more superfoods into their diet.  

Bee pollen – boosts the immune system and stablizes the metabolism and digestive system.  Loaded with vitamins, minerals, and fatty acids; it is also rich in protein.  Start with a very small amount.

Raw cacao nibs – enhances mood and brain functions and is the highest natural source of magnesium and antioxidants. Does contain a minute amount of caffeine....less than chocolate..so consume earlier in day.

Goji berries – these dried berries are packed with vitamin C, aminio acids, beta carotene and are great for mood.

Chia seeds – high in fiber, protein, calcium, magnesium, iron and antioxidants.  These seeds are the highest plant source of omega 3 fatty acids. 

Cinnamon – helps regulates blood sugar. When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.

Hemp seeds - supply a perfect amount of omega-3 and omega-6 fatty acids...more than olive or flaxseed oils.  These little seeds are also a complete protein and are 35% fiber.

Happy Spring and Happy Spring Break....if your plans include traveling to new places or having some new culinary experiences please take a photo of your child trying something new and send it to me.

Maggie Magierski in Shanghai eating an authentic Chinese dumpling

Who is joining us on a 10 raw food cleanse?  You can do anything for 10 days....come on and join us!

March 21st - March 31st

Cleanse ATX

I am no expert, just a Mom who is passionate about learning more about the relationship between food and good health.