Super foods have been a hot topic for several years making appearances on every daytime talk show from Rachel Ray to Dr. Oz. The list of super foods varies widely depending on whom you ask and can range from blueberries to blue algae. At its most basic definition, a super food is a nutrient dense real food that our bodies need for good health. They are also the most common foods missing from the average diet, which leaves us with the nagging question, “How do I get my kids to eat them?”
As a health coach, I’ve experimented with just about every possible answer to that question. I’ve been the sneaky chef, hiding vegetables in everything from chocolate chip cookies to popsicles. I’ve been the unwavering mom, sitting at the table for hours with strong-willed children who refused to take just one bite. I’ve been frustrated, I’ve given ultimatums, and I’ve given up. Through all my trial and error I’ve learned the most effective tactic for getting my kids to eat “super foods” is honesty (and a little education).
That’s why I wrote The ABCs of Super Foods. It’s a resource to get families in the kitchen talking about, preparing and tasting super nutritious, super delicious super foods. It won’t guarantee that your boys will suddenly love spinach or choose broccoli over ice cream, but it will help create a foundation for understanding good food choices.
When I started talking to our boys about why healthy food choices were worth all the sneaking, arguing, fussing and insisting I noticed something unexpected – they started listening. When my goal shifted from insisting they eat the foods I prepared to teaching them about real food, giving them options and exposing their taste buds to the foods I hoped they would eventually enjoy – meal time suddenly got a lot easier for everyone.
I’m excited to share on of our favorite recipes from The ABCs of Super Foods.
Raspberry Buckwheat Pancakes
The raspberries are bursting with vitamin C, fiber and antioxidants. The buckwheat flour is also high in fiber, contains 8 essential amino acids, a variety of minerals and digests slowly providing sustained energy and that “full feeling” – perfect for active boys! These pancakes are loaded with flavor, easy to make and freeze exceptionally well.
- 1 cup buckwheat flour (you can use white whole wheat, but they won’t be gluten free)
- 1 teaspoon aluminum-free baking soda
- 1 teaspoon sea salt
- 1 tablespoon organic ground cinnamon
- 2 tablespoon coconut oil (plus a little extra to grease your pan) - you can substitute another healthy oil like olive or sunflower
- 1 cup almond milk
- 1 egg
- ½ cup applesauce
- ½ to ¾ cup of raspberries
Preheat a griddle or large skillet. Coat the cooking surface with a small amount of coconut oil to prevent the pancakes from sticking. Mix the flour, baking soda, sea salt and cinnamon in a large bowl. Add the coconut oil, milk, egg and applesauce. Mix well. Fold in the raspberries. Spoon 1/4 cup of batter onto your griddle and cook until the edges begin to brown and the middle begins to gently bubble. Flop the pancakes and continue cooking until the edges are golden brown and the pancakes are cooked through but still fluffy. Serve with grade B maple syrup to up the vitamins, minerals and antioxidants or try them with real organic pastured butter and raspberry preserves. Yum!
Triple this recipe and freeze the pancakes for a nutritious, easy to reheat breakfast that will fuel your boys through lunch.
Download The ABCs of Super Foods.
Calie is a boy mom, health coach, real food enthusiast, and writer at Broccoli Cupcake.
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Pancakes are a staple around here, but typically for dinner instead of breakfast.
I do need to tweak our recipe a bit to make them a tad healthier. The healthiest aspects of our regular pancakes right now are the fact that we use organic whole wheat flour and replace the eggs with flaxseed.