The kiwai – Energizing
It’s good for them: A cousin of the kiwi, the kiwai is even richer in vitamin C. About the size of a large cherry, it has a smooth skin that can be eaten, and its flesh is green with black grains. The kiwai provides fiber to regulate transit, potassium useful for muscles, B vitamins including B6, important for the brain. Like the kiwi, it can be eaten from an early age without fear of promoting an allergy.
How do I cook it? It is eaten raw as an energizing and thirst-quenching snack. To mix with cereals, a fruit salad or a smoothie for a tangy touch. For a vitamin salad: place on the chopped lettuce, slices of kiwai and avocado, corn, black olives, tuna crumbs and a hard-boiled egg. Season with rapeseed oil, orange juice, mustard, salt and pepper.
Goji berries – Energizing
It’s good for them: Small red berries that look like raisins, Goji berries are much less sweet. But they are full of minerals and trace elements which participate in the growth and development of muscles, bones and cells such as calcium, potassium, copper, zinc, iron… They also contain vitamins B1, B5 and C.
How do I cook them? Sprinkled in salty salads, they bring a slightly sweet touch. To mix with almonds, walnuts … for a vitamin snack (beware of the risks of wrong roads for younger children). For gourmets, a recipe for chocolate palettes: melt 200 g of dark chocolate in a bain-marie. On a baking sheet covered with baking paper, place 1 tbsp. coffee melted chocolate and quickly place in the center, 1 or 2 berries cut in half and a few slivered almonds. Let cool and enjoy!
The lawyer – Anti-fatigue
It’s good for them : Avocado is a good source of magnesium, vitamin B6 and C, essential for refueling. It also contains fibers that promote good transit.
How do I cook it? Plain accompanied by a squeeze of lemon so that it does not darken. In the sweet version: cut it into pieces, pour over lime and cane sugar. Or add it to a fruit salad, and have the kids guess who the “mystery guest” is. It goes well with pineapple, lychees and mango, or for a more tangy taste, with strawberries and raspberries.
In video: 5 super foods for kids
Sweet potato – For a good transit
It’s good for them : Well provided in fiber, the sweet potato gives a good boost to regulate the digestive system. It is interesting for its contributions in vitamin A – essential for the growth of bones and teeth -, vitamin C and copper which has an anti-inflammatory and anti-infectious action.
How do I cook it? In soup and puree, it gives a slightly exotic flavor to dishes. For an original dessert, offer sweet potato tempura. Peel a sweet potato, cut slices, dip them in tempura (or donut) batter and fry in oil. Sprinkle them with cane sugar.
The egg – To be in shape
It’s good for them : An excellent source of protein, eggs help children refuel. It also provides omega 3 essential for the development and functioning of the brain, vitamins A (for vision and immunity), D (for bone health), E (anti-oxidant). Without forgetting potassium (nervous and muscular system), magnesium and calcium. A must have to put on the plate of the youngest from 6-8 months.
How do I cook it? To offer well cooked before the age of 12 months, you can then serve it boiled, poached, as an omelet … For a gourmet dish, mix in a ramekin, an egg and a little crème fraîche and cook for a few minutes in the oven. oven. Delicious !
Find more Super foods and their recipes in “My 50 super foods + 1” by Caroline Balma-Chaminadour, éd.Jouvence.