13. Black Beans
“Beans are a great source of protein, as well as fiber and calcium—two things kids tend not to get enough of. The darker the color, the better they are,” says Beller. “They also help guard against heart disease and high cholesterol, which aren’t adults-only problems. I have a nine-year-old patient with very high cholesterol.” Ways to get them in your kid’s diet: Make nachos or quesadillas with black beans, cheese and salsa; try black-bean veggie burgers, or whip up black-bean hummus.
This herb is packed with antioxidants—vitamins A, C and K—as well as iron, potassium and calcium and can help improve digestion. Some research shows it may even ease headaches, notes Beller. Ways to get it in your kid’s diet: Make pesto and spoon over chicken breasts or stir into cooked pasta. Does your kid freak out at the sight of little green flecks in his food? Welcome to the club! Grind basil up superfine and hide it in sauces, soups, and that ever-popular master of disguise, meatballs.
Research shows that this spice can help regulate blood sugar, which may also minimize those all-too-common mid-morning energy crashes (kiddie meltdown!), says Beller. Ways to get it in your kid’s diet: Sprinkle it on oatmeal, pancakes, cold cereal and yogurt, and add a few extra dashes of cinnamon to muffin or quick-bread recipes that call for it. “My kids also love it on air-popped popcorn,” says Beller. Or combine it in a shaker with cocoa and sprinkle both together for a superfood two-fer.
originally posted at http://www.parenting.com.