I've recently started studies to become a holistic nutrition practitioner. It didn't take long for me to realize that the leafy green vegetable cures all! Okay, maybe not all, but I was surprised to see how often it came up as a suggestion to get more of a certain vitamin, mineral, or other nutrient. Leafy green vegetables contain an amazing amount of preventative and restorative properties and are a rich source of vitamins (especially A, C, E, K and many of the B vitamins) and minerals (especially iron, magnesium, calcium and potassium). Not only that but they are also a great source of dietary fiber. It can easily be argued that calorie for calorie, leafy green vegetables are the most concentrated source of nutrition than any other food.
The main health benefits of leafy green vegetables include cancer prevention and general heart health, as well as the benefits that come from specific vitamins (for example, vitamin K helps to prevent blood clotting and diabetes). Examples of leafy greens include: broccoli, arugula, spinach, mustard greens, kale, swiss chard, collard greens, dandelion greens, and romaine lettuce.
So how do we get our little ones to eat their leafy greens? This may seem easier said than done as many leafy greens can have pretty strong flavours. It is best to get started with these as early as possible, while your baby's taste buds are still developing, so that they can more easily get accustomed to the strong taste. Pureed broccoli and spinach can be added to more palette-pleasing purees such as carrot or sweet potato, or add pureed greens into lentil or vegetable patties for older babies and toddlers. Here are some other ways to incorporate leafy greens into your child's diet:
- add pureed greens to other vegetable or fruit purees
- add pureed greens to vegetable or lentil patties, or "meat"balls
- use pureed greens as a base for a pizza to replace tomato sauce or add to the tomato sauce
- add greens to spaghetti sauce or other sauces
- dress up steamed broccoli with soy sauce, ginger and sesame oil
- use broccoli, chard, bok choy etc... in a tofu stir fry
- add greens to soups and stews
- add romaine lettuce to sandwiches for a little crunch
- add pureed greens to fruit smoothies
- add spinach to a vegetable lasagna for older kids
- add greens to an omelette
- serve broccoli with a dip like hummus or bean dip
As mentioned earlier, the sooner you introduce these foods to your kids, the more likely they will accept them, enjoy them and continue the healthy habit into adulthood. Remember that, especially before the age of 2, our little one's brains and bodies are developing at an alarming rate. Introducing healthy, nutritious, interesting food is just one thing we can do as parents to make sure they are getting a great platform to grow on.
