It is that time of year! Summer is coming to an end, and school is back in session. As we all know, schedules are busy and time is a precious commodity! Here are a few easy and healthy superfoods, so you can send your kids to school with a lunch that will pack a punch!
Blueberries- Blueberries are one of the best and easiest superfoods to serve! They are high in phytonutrients, which are both an antioxidant and anti-inflammatory. Blueberries are also a great source of fiber, manganese, and vitamin C! Recent studies also show that blueberries can help improve memory!
So pack them as a snack, put them in yogurt, or bake them into a healthy whole wheat muffin.
Apples- There is a reason that the saying "An apple a day keeps the doctor away". Apples are a huge source of antioxidants, fiber, vitamin C, and potassium. 1 large apple contains about 30% of the minimum daily fiber intake as listed by the Daily Values. Most of the antioxidant value comes from an apples skin- so try to serve it with the skin on when possible.
Avocados- Avocados are a great source of monounsaturated fat, the "good fat", that the American Heart Association says can help lower bad cholesterol. Avocados are rich in folate, which is critical for brain health, and are also a good source of magnesium and potassium! So slice them up and put them on your child's sandwich, or whip up a batch of guacamole for them to take for lunch!
Spinach- Popeye was a smart guy. This dark leafy green is an important source of Vitamin K, which is great for maintaining strong bones; It is high in Folate, which is great for brain strength; and rich in Iron, Manganese, and Vitamin C, making it a cancer fighting power house.
I know what you are thinking-"How am I gonna get spinach into my kids lunch?" How about sneaking into their sandwich? Perhaps even salad? You also could try our recipe for Spinach Potato Pancakes.
Turkey- This meat is not just meant to be gobbled up once a year. Turkey is a lean source of protein and a good source of Vitamin B6, B12, Zinc, Selenium, and Niacin- all heart healthy nutrients and valuable in fighting disease. So pile it high on a sandwich, or fry up one of our Turkey Burgers!
Sources
http://www.superfoodsrx.com/superfoods/
http://www.naturalnews.com/023134_folate_vitamin_B-12_brain.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
These are all great food sources! I mix spinach in his smoothies, and even made a grilled ham and cheese with wilted spinach and he loved it! :)
ReplyDeleteGreat ideas Courtney!
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