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If you’re looking to serve up some of the most healthy, fresh and delicious fruits and vegetables of the summer, June is the month.
With a ton of nutrition and plenty of flavor, these June superfoods can help you put an end to your kids’ picky eating and ignite a newfound interest in healthy foods.
Eggplant meatballs are one of the hottest new food trends and for good reason. A plant-based diet is a healthy way to eat if done right and studies show it’s heart-healthy, can prevent many types of cancer and ward off weight gain and childhood obesity. Eggplant makes the cut for June superfoods because it’s a good source of fiber, folate, potassium and vitamins B6, C and K.
Whether it’s eggplant meatballs or baked eggplant parmesan (light on the cheese!), it’s a sure-fire way to get your kids to eat their vegetables.
When I think of the freshest, most delicious fruit on earth, it has to be mango. In recent months, one of my kids has become a picky eater when it comes to fruit but mango is one of the few she will eat. A good source of fiber and vitamins A, B6, and C, mango is a healthy choice for kids.
It’s delicious on its own, mixed into yogurt, chia seed pudding or salsa, or added to quesadillas.
With its crisp texture and mild, sweet and nutty flavor, endive is one vegetable to introduce this summer. A good source of vitamins A, C, E, K and folate, calcium, iron, magnesium and potassium make endive one of the best June superfoods.
Chop endive into salads, add a slice to a sandwich, or swap them in for chips paired with your child’s favorite dip.
There’s nothing that says summer quite like watermelon. I’m not a fan myself but one of my kids can polish off a big piece in one sitting. Since over 90 percent of watermelon is water, it’s one of the best June superfoods for kids to stay hydrated on a hot day. Watermelon is also a good source of vitamins A and C, potassium, iron and calcium.
Not only does watermelon make for a healthy snack, but you can grill it, add it to salads or make your own popsicles.
Fresh corn is a summertime favorite most kids love, especially with a pat of butter. Corn is a good source of fiber—one small ear of corn has nearly 3 grams—as well as thiamin, folate and potassium.
Whether you serve corn on the cob, add it to a summer salad or make a stir-fry, corn is a summer staple.
Fresh or dried, figs are one of the healthiest June superfoods your kids will love. For starters, figs are high in fiber: a half-cup of raw figs contain nearly 3 grams of fiber while the same portion of dried figs have more than 9 grams. Figs are also a good source of calcium and potassium.
Add figs to oatmeal, salads or yogurt, or serve them solo as a snack.
7. Zucchini and Summer Squash
Zucchini and summer squash are a good source of protein and fiber, vitamins A, B6, C, E and K and folate as well as magnesium and potassium.
Not only are zucchini and summer squash delicious during the summer grilled or spiralized, but they make a filling and delicious addition when you shred them into pancakes, breads and baked goods.
Sweet and satisfying, strawberries are a good source of fiber, vitamin C and potassium.
Add strawberries to smoothies, oatmeal or salads or serve them as a snack
Tomatoes are a good source of lutein, and zeaxanthin, two types of carotenoids, or plant pigments, found in the eyes that studies show can improve memory and processing speed. They’re also a good source of lycopene, which can protect the eyes from damage and keep them healthy, as well as fiber, calcium, potassium, vitamins A and C, and choline.
During the summer, cut up slices of tomato and avocado and add a drizzle of balsamic vinegar for a yummy summer salad, pair them with hummus for a filling snack, or make a delicious bruschetta.
10. Kiwi Fruit
One of the best June superfoods your kids will love is kiwi fruit. Kiwi fruit is an excellent source of fiber—a 1/2 cup has 3 grams—and a good source of vitamins C, E, and K, and potassium. Sweet and delicious, it also makes for a great first food for baby.
Serve sliced kiwi alone, with Greek yogurt, added to any fruit salad, or in place of a high-sugar jelly on toast.