2 In The Kitchen: Super Foods For Kids
NEW YORK (CBSNewYork) - Nutritionist Nicolette Pace stopped by the CBS 2 studios to talk about ways to jump start your child's day the healthy way.
For more information about Pace, click here.
Click here for a printable version of this recipe (.pdf)
Nicolette's SuperStart Morning Granola
This wholesome mixture of healthy grains, nuts and fruits is a good-to-go all morning breakfast or tasty after school snack. Each superfood ingredient gives a needed power burst of nutrition and flavor to an otherwise ordinary box of processed sugary cereal.
Dry Ingredients:
- 4 cups rolled oats
- 1-1/2 cups wheat germ
- 1 cup shredded coconut
- 1 cup chopped walnuts, almonds or pecans
- 1-3/4 cups Non fat dry milk powder
- 1/2 cup flaxseeds
- 2 Tbs light brown sugar
- 1 tsp cinnamon
- 1 tsp sea salt
Wet Ingredients:
- 2 egg whites
- 2/3 cup water
- ½ cup maple syrup, honey or agave
- 1/4 cup warmed coconut oil or butter
Add ins:
- ½ cup chopped dried fruit (cherries, cranberries, blueberries, raisins or chopped dates.
- ½ cup semi sweet chocolate chips.
Directions
Preheat oven to 300°F.
Combine dry ingredients in a large mixing bowl. In a small mixing bowl, stir together egg whites, water, maple syrup or honey and coconut oil. Pour into large bowl with dry ingredients and toss to combine. Leave granola mixture slightly clumpy. Spread out onto a baking sheet.
Bake for 30-45 minutes, stirring the mixture every 10 minutes, until dry and toasted. Mix in dried fruit and chocolate before it cools.
Store your granola in airtight containers. Serve it with milk or layer it with yogurt and fruit.
Pace has these suggestions about some foods to choose from:
BASIL: This superfood packs in vitamins A, C and K, iron, potassium and calcium-- kids can grow their own basil at home. Toss it on pasta sauces or pizza.
COCOA: Add cocoa powder and honey to kefir for a healthy quick breakfast for kids who won't sit still to eat a meal. Or a cup of hot cocoa (at least 70 percent pure cocoa) promotes oral health and helps to protect delicate skin from sun damage over time. You can also sprinkle cocoa powder on fruit, snacks and desserts for a healthy punch of flavor.
BLACK BEANS: Adults aren't the only ones who suffer from high cholesterol; they just get checked more often than kids. Black beans help kids keep cholesterol levels down and provide plenty of calcium and protein to boot. Make a tasty black bean dip with some fresh veggies for a fun snack.
CINNAMON: This superfood is great sprinkled on breakfast foods. it regulates blood sugar, which will keep energy from crashing after breakfast in the middle of a school day.
AVOCADO: Avocados are full of good fat. Kids need a daily diet of 30% monosaturated fat and a little avocado a day provides more than enough. Guacamole is a no brainer for kids!
TOMATO: A tomato a day can help keep cancer away. They're best cooked and paired with olive oil in pasta sauce.
FRUIT: A fruit plate with a variety of colors provides kids with essential vitamins and minerals they need to grow and fiber to keep colons healthy. Introduce your kids to a daily fruit plate at a young age and they will probably continue the habit into adulthood.
SWEET POTATOES: These orange tubers are high in Vitamin A which helps kids develop healthy vision and eyes. And they're delicious roasted, mashed, baked or covered in marshmallows and brown sugar.
FLAXSEED: Flaxseed is bursting with Omega-3 fatty acids that little guys need to grow their brains to their full potential. Buy it ground and sprinkle it over their cereal or add 1/4 cup to their favorite baked-good recipe. They'll get better nutrition without even knowing it.
OATMEAL: Kids who start their day with oatmeal concentrate better in school all day. oatmeal breaks down slowly to give continual bursts of energy over a long period of time. Add honey, nuts or chocolate chips to make it more kid-friendly.
