Here are some rocking recipes that will get your cape-loving little one eating foods that not only taste delicious, but also bump up their veggie intake and turbo-boost their brain power. Make sure to pack a lunch bag with an ice pack to keep food safe.
Super Girl Squash Soup
SERVES 8
A great way to get veggies into kids is to puree vegetables in a soup. Here we have used squash and sweet potato, but you can try anything—red peppers, peas or cauliflower.
3 1/4 cups (800 mL) peeled and diced sweet potato, cut into 1/2 in (1.25 cm) cubes
2 cups (500 mL) water or reduced sodium stock
1/4 tsp (1 mL) onion powder
Pinch of ground ginger
Pinch of garlic powder
Pinch of ground pepper
1 tsp (5 mL) salt
4 1/4 cups (1.06 L) peeled and diced butternut squash, cut into 1/2 in (1.25 cm) cubes
3/4 cup (180 mL) coconut milk
In large pot, using vegetable steamer, steam sweet potatoes until very soft (about 20 minutes). Quickly transfer to blender while still hot. Puree.
In large pot, bring water or stock and spices to a simmer. Add squash and return to simmer. Stay here (simmering, covered) until squash is quite soft (about 25 minutes). Stir as little as possible to avoid breaking up the squash. Gently (this is key) stir in coconut milk and sweet potato puree and return to simmer.
What you’ll have is a deliciously thick and chunky soup. You can lighten it to your heart’s content by simply adding water.
Nutrition boost: Toss squash seeds with oil and your favorite herbs and spices, and then roast them in the oven. Sprinkle on soup.
Each serving contains: 204 calories; 4 g protein; 6 g total fat (5 g sat. fat, 0 g trans fat); 38 g total carbohydrates (8 g sugars, 4 g fiber); 333 mg sodium
Green Goblin Dip
MAKES APPROXIMATELY 2 CUPS (500 mL)
Kids love to dip! Cut up colorful sticks of sweet vegetables such as peppers, cucumbers and sugar snap peas.
2 cups (500 mL) well-cooked or canned chickpeas or cannellini beans, rinsed and drained
1/3 cup (80 mL) fresh lemon juice
1 Tbsp (15 mL) extra-virgin olive oil
3 Tbsp (45 mL) sesame meal, or 2 Tbsp (30 mL) tahini
3 garlic cloves, chopped
1/2 tsp (2 mL) salt
1 tsp (5 mL) ground cumin or ginger powder
1 1/2 cups (350 mL) frozen chopped spinach, loosened
Rinse beans well, then place with remaining ingredients in food processor. Process until very smooth, then place in serving bowl, cover and refrigerate until serving time.
Each 1/4 cup (60 mL) serving contains: 133 calories; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (0 g sugars, 4 g fiber); 349 mg sodium
The Hulk Smash Smoothie
MAKES 2 SMOOTHIES
Kids are always in a hurry, so a smoothie is a great way for them to get a quick nutritional power-up.
1 cup (250 mL) fresh or frozen pineapple chunks
1 1/2 cups (350 mL) fresh or frozen spinach
2 cups (500 mL) unsweetened rice milk
1 tsp (5 mL) coconut oil
Blend all ingredients in blender until smooth. Pack this in a Thermos for your superhero to enjoy after gym class or recess.
Each serving contains: 175 calories; 4 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 33 g total carbohydrates (20 g sugars, 1 g fiber); 113 mg sodium
