May is one of the best months of Spring to dine al fresco (yes, even with your kids!) plant a garden, and make your way to the farmers’ market. With so many colorful, healthy and delicious fruits and vegetables this month, it’s an ideal time to introduce new foods, expand your child’s palette, and put an end to picky eating.
Start with these 6 May superfoods your kids will love.
1. Turnips
You may have never thought about turnips as a superfood but this root vegetable is packed with nutrition. As a good source of protein, fiber, vitamins A, C, E, K, B6 and folate, iron, calcium, magnesium and potassium, it’s one of the healthiest vegetables you can feed your kids .
Baked, boiled or steamed, add turnips to stir-fries or stews, or make a healthier version of mashed potatoes. You can also slice turnips and serve them with peanut butter or your kid’s favorite dip for an after-school snack or appetizer.
2. Boysenberries
A variety of blackberry, boysenberries have a dark reddish hue and taste sweet and tangy.
Boysenberries are in season late May until early July and although they’re grown in California, there’s a good chance you’ll be able to find them at your local farmers’ market, farm stand or Community Supported Agriculture (CSA).
A good source of fiber and vitamins C and K and folate, they’re a great addition to your child’s diet. Add them to Greek yogurt, oatmeal, pancakes or fresh green salads or serve them alongside nuts or seeds for a healthy, filling snack.
3. Avocados
Avocado (a fruit) is one of the superfoods your kids will love.
Avocado is a good source of fiber, potassium, vitamins C and K, folate as well as monounsaturated and polyunsaturated fats, which reduce high cholesterol. Avocados also contain lutein and zeaxanthin, which are carotenoids or plant pigments found in the eyes that can improve memory and processing speed, one study found.
Whipping up guacamole with avocado is a no-brainer but you can also swap it in for mayonnaise, make your own healthy salad dressings, add it to tomato salad or blend it into a green smoothie.
4. Arugula
Green leafy vegetables can be a tough sell for kids but surprisingly, my kids love it and maybe yours will too. High in calcium, vitamins A, C, K, B6, folate, iron, magnesium and potassium, it’s one of the best superfoods you can offer your kids.
You can mix arugula into a less bitter type of lettuce or add it to pasta dishes or sandwiches.
5. Cauliflower
I always thought cauliflower was more of a winter vegetable but in some areas of the country, May is actually the season when it’s ripe.
Cauliflower is a good source of protein and fiber, vitamins C, K, B6 and folate, potassium and magnesium.
Serve cauliflower raw with hummus or bean dip, use the food processor to make cauliflower “rice” or puree it for a lightened-up version of mashed potatoes.
6. Carrots
You can buy carrots any time of year at the grocery store but the peak season for carrots is late Spring and fall.
If you take your child to the farmer’s market, it’s a good opportunity to show them that carrots come in a variety of colors other than orange. Look for white, yellow, red and purple varieties.
Serve carrots raw, roasted, steamed, sautéed or braised, make spiralized carrots for dinner or add shredded carrots to muffins, pancakes and baked goods.
