The winter season lends itself to a wide variety of brightly colored vegetables bursting with flavor and packed with nutrition for your kids.
With more time indoors, winter is also one of the best times of year to experiment with new recipes, cook with your kids and give them plenty of opportunities to try—and even learn to love—new foods.
These 5 winter superfoods are chock full of vitamins, minerals and antioxidants, can be incorporated into most dishes and are so delicious your kids will ask for seconds.
1. Cabbage
Green leafy vegetables are some of the healthiest vegetables you can feed your kids, and cabbage (white or red) falls into this category.
Cabbage is a good source of calcium, iron, magnesium, potassium, and vitamins C, K, B6 and folate.
Roast cabbage, sauté it with some coconut oil, or add it to your favorite stir-fry for a healthy and delicious meal.
2. Sweet potatoes
Rich in vitamin B6 and potassium, sweet potatoes also contain 3 grams of fiber and 284 percent daily value of vitamin A per 1/2 cup—making them one of the best winter superfoods for kids.
Roast sweet potatoes, mashed them or slice and top with scrambled eggs for a quick and healthy breakfast.
3. Beets
I know what you’re thinking: there’s no way my kid will eat beets. Beets have been a tough sell for my kids too, but it’s still worth a try
A good source of iron, vitamin C, magnesium, folate and potassium, beets are also high in fiber.
I don’t advocate sneaking vegetables for the sake of getting your kids to eat them, but there are some ways to make beets more palatable.
Try making your own roasted beet hummus like this one from Minimalist Baker.
Or roast beets with other root vegetables for a filling and delicious side dish or incorporate them into a fresh green juice.
4. Carrots
Most kids like carrots—a good thing since they’re so nutritious.
Carrots are high in vitamins A, B6 and folate, C and K, as well as iron and potassium. They’re also a great source of fiber: a 1/2 cup has nearly 3 grams.
Carrots are also a really versatile vegetable. Serve raw baby carrots with hummus or black bean dip, roast them with a bit of olive oil and a sprinkle of sea salt, or add pureed carrots into soups, stews or make a carrot soufflé.
5. Parsnips
Sweet, savory and filling, parsnips are one of the quintessential winter superfoods for kids.
Parsnips are a good source of potassium and vitamins C, K and folate. With 5 grams of fiber in a 1/2 cup, they’ll satisfy your kid’s hunger and may cure constipation.
Roast parsnips, sauté them with some grass-fed butter and nutmeg or incorporate them into your favorite bread recipe for extra fiber and flavor.
