A Kid-Friendly guide for using Superfoods: Smoothies, Snacks & Sneaky Nutrition; Part 2 (+Recipe)

Description

Welcome to part 2 of Z Natural Foods' newest multi-part article series, where I discuss the value of traditional and common superfoods for children. 

To read Part 1, go here:

A Kid-Friendly guide for using Superfoods: Smoothies, Snacks & Sneaky Nutrition; Part 1

In today’s article, I will discuss the following topics:

• Whether superfoods are necessary in a child’s diet.
• My top superfood picks for kids and why I chose each one. 
• How to incorporate them safely and effectively into your kids' daily diet. 

So, let’s begin.

Are superfoods necessary in a child’s diet?

In part one of this article series, I made the argument that traditional superfoods are safe and effective for children based on multi-generational use. 

Today, I am going to argue that they provide more than just superior nutritional value. 

The core of this article will be about a perspective you have probably never thought about. When used correctly, superfoods can be very valuable tools for parents, and not for the reasons you have read about in the past. I would imagine that most parents are tired of hearing about the obviously superior nutritional value of superfoods or the magic-bullet principle that marketing experts use to sell a product. Therefore, I will instead provide you with a completely different perspective on their immense value. 

In part one, I made these two very important statements about the average child's diet: 

• The average child consumes around 70% of their diet as ultra-processed foods (I personally believe it is closer to 90%). 
• There has been a staggering rise in obesity and metabolic illness in children that is directly connected to highly processed foods, not to mention the profound effect it is having on their mental health.  

While no one is advocating that children eat sugar, Stanford Medicine has stated that ultra-processed foods are significantly more harmful and addictive than sugar alone. 

Based on the above statements, superfoods offer an unrealized value to most parents: 

They can serve as a transitional tool to help your kids move away from ultra-processed foods and back onto a real, whole-food diet.

A while back, I wrote an article about the difference between chocolate and cacao. In that article, I argued that 100% cacao was the truly superior whole food compared to 60-90% cacao solid bars. However, I did not throw the baby out with the bathwater. I did not tell you that lower percentage chocolate was useless and of no value, did I? No, instead, I told you to use those various percentage bars as transitional tools to become a real cacao consumer. 

Yes, I know that the lower-percentage bars contain sugar. However, you are using them to get to the end goal; therefore, they are a means to an end. This method helps to transition the taste buds so it is not so overwhelming. Let’s face it, if you go from something sweet to something bitter, you will more than likely fail. 

Therefore, I suggest you do the same with superfoods by using them strategically as transitional foods to help your kids move away from ultra-processed foods. 

The purpose and goal are multi-tiered.

• Slowly build their nutritional reserves, which will be the foundation for their ability to adapt. 
• Slowly transition their taste buds to appreciate wholesome, high-quality foods, which may lead to a desire to learn about cooking and make better food choices. It will give them a new respect for food and open their world to something extraordinary. Let’s call this their secret food education. Remember, a child’s brain can adapt and overcome challenges more readily than an adult's due to higher levels of neural plasticity. Therefore, take advantage of this amazing opportunity. 

Like anything that is highly addictive with the potential for negative rebound effects, taking it all away at once will rarely work and may cause more harm than good. Therefore, do it slowly and in stages.

My top superfood picks for kids and why I chose each one.

This list is in no particular order, and please keep in mind that they are only suggestions. 

As parents, you need to consider your child's food allergies and current health status before introducing any new foods into their diet. 

Furthermore, several foods on this list (Maca, Cacao, and Matcha) are considered traditional superfoods with potent health benefits. Therefore, we recommend waiting until a minimum age of 13 years before beginning, and that they are incorporated into food rather than taken as a standalone food. 

• Berries: In simple terms, berries are the kings of polyphenolic compounds. As I have stated in many of my articles, consuming a wide array of berries results in greater synergistic benefits through polyphenolic diversity.   
• Bone Broth: We all know that mom’s homemade chicken soup is food for the soul and fixes what ails you. However, bone broth from beef or chicken also provides you with collagen, gelatin, and amino acids like glycine, glutamine, and proline, which are essential for gut health, immune function, and joint repair. This is what I like to call a foundational health food. 
• Gelatinized Maca root is prepared as a traditional porridge of maca and quinoa for children in Peru three to four times a week. It is often noted that children who consume this traditional porridge perform better in school and daily tasks. Furthermore, Maca plays an essential role in addressing an underlying issue that may prevent your healthy aging protocol from reaching its full potential: Leaky gut. Maca supports the healing of this condition through the following actions due to its nourishing levels of glucosinolates (sulfur-containing compounds). Because maca contains glucosinolates and polyphenols, it supports a healthy inflammation response that specifically targets the bowels. Finally, gelatinized maca acts as a prebiotic by increasing beneficial and reducing harmful bacteria, which supports a stronger gut lining. Furthermore, it acts as a mucilage, protecting and soothing the intestinal lining. I suggest googling a maca ball recipe for a great way to begin using maca. 
• Whole-fat dairy foods like cottage cheese or Greek yogurt (If tolerated): Whole dairy foods in moderate amounts are true superfoods that provide the body with a dual protein source (20% whey/ 80% casein), beneficial bacteria for a healthy gut microbiome, and a broad-spectrum fatty acid profile that supports satiety. 
• Coconut: While I have written many articles about the unique and nourishing fatty acid profile of coconuts, that is not my primary reason for putting it on this list. I believe coconut is also a brilliant substitute for those who can’t consume dairy foods like yogurt, cottage cheese, and kefir. Coconut milk and meat ferment really well and make outstanding alternative dairy products that provide a great flavor profile and consistency while also offering the added benefits of the unique fatty acid, medium-chain triglycerides. 
• Walnuts are also an outstanding source of essential fatty acids and are said to have the best profile of all nuts and seeds. There are two primary types of fats: saturated and unsaturated. Like most other “nuts,” or in this case, seeds, walnuts contain the majority of their calories from fat, making them energy-dense, high-calorie foods. Walnuts are a great source of polyunsaturated fatty acids and contain more than most seeds; the most abundant is omega-6 linoleic acid. However, about 12% of walnuts' fatty acid profile is alpha-linolenic acid (ALA), an omega-3 fatty acid, making walnuts a well-balanced source of omega-3s.
• Hemp seeds: For starters, hemp seeds are a minimally processed whole food that provides a high-quality source of essential amino acids (30% protein), healthy fatty acids (30% fat, 55% of which comes from linoleic acid), and fiber (40%). While it may be hard to imagine, whole hemp seeds are a superior food to hemp protein powder, and the reason lies in their fatty acid content. Hemp protein, while mostly defatted, still contains 12-14% fat. Much like with any plant-based fats, once you grind them, you have exposed them to oxidation. Because plant-based essential fatty acids are less stable than animal-based ones, these products tend to require refrigeration to maintain a good shelf-life. Therefore, whole hemp seeds are a superior choice.  
• Matcha: While Matcha tea is not traditionally given to children due to its caffeine content. However, in Japan (much like in Italy with coffee), some families believe it should be introduced in tiny amounts and are often included in matcha ceremonies that teach mindfulness, focus, and cultural appreciation. For those over the age of 15, I think it is an outstanding beverage as a coffee substitute that teaches respect for how to use caffeine properly.  
• Elderberries are a parent’s savior to support your child’s immune system during cold and flu season. Like many berries, the power is in the polyphenolic compounds: Anthocyanins and Flavonols. These compounds work to block infections (influenza A, B, and H1N1 viruses) by binding to viral glycoproteins, preventing viruses from entering host cells and replicating. Furthermore, elderberry enhances the production of inflammatory cytokines (such as TNF-alpha and interleukins), which are signaling proteins that activate immune cells (specifically monocytes) to fight infections. Making their own elderberry syrup is also a great way to enhance your child’s food education and teach them self-reliance. 

The misunderstood connection between Elderberry and the Cytokine Storm

In recent years, elderberry has been criticized by reductionist thinkers, who accuse this excellent tonic of causing a cytokine storm. To be clear, a cytokine storm, or hypercytokinemia, is a severe immune reaction in which the body releases excessive cytokines into the bloodstream too quickly. Having a large amount of them released into the body can be harmful. 

When I say “a large amount”, it is relative to the situation, and you should keep those numbers in perspective. A cytokine storm can occur due to an infection, autoimmune condition, or other disease. For clarity, cytokines are communication substances released by white blood cells. 

Some examples of cytokines are interleukins, which propagate all immune cells, and interferons, which stimulate infected cells to produce proteins that interfere with viral replication. We need a small increase in antiviral cytokines to fight off respiratory illness. Therefore, it is vital to understand that with cytokine storms, the question is one of scale. 

For example, because elderberry is an immune modulator, it will produce a 2-6-fold increase, whereas running a marathon can produce a 100x increase in the same cytokines. What this means for you is that, when used correctly, elderberry is a safe and extremely effective tool for your kids and adults. 

How to incorporate Superfoods safely and effectively into your kids' daily diet

To begin, I would suggest that for this process to take hold, you change your mindset. You should not think of this as supplementing. 

It is better to view superfoods as a tool for making positive changes that promote good health and balance, and reinforce good habits. 

Therefore, it is best that you do this in stages. 

Based on parents’ feedback, creativity plays a significant role in helping children be consistent in consuming superfoods. 

An important tip is to pick three or four aspects of their lives to gauge their progress. 

After all, how else will you know if this is working? It is only natural to want proof in the chia pudding. Here are a few examples of areas to gauge progress: 

• Bowel movements: consistently going every day
• Mental attitude: more upbeat and joyful
• Grades are improving because they can stay focused
• Quality of sleep: Waking up well rested, going to bed, and waking up on time
• Gut health improvement: Gas, bloating, and digestion
• Immune system health: Getting sick less often or for shorter durations. 

Furthermore, keep in mind that we are living in times where, due to highly processed diets, too much screen time, not enough movement, and not enough time in nature, we have the highest rate of child obesity and metabolic disorders, as well as anxiety and gut health issues. 

According to the NIH, there has been a significant rise in gut health issues in children, with researchers reporting increased instances of dysbiosis (bacterial imbalance) related to chronic conditions like allergies, obesity, and inflammatory bowel diseases. Key issues include chronic constipation, food sensitivities, and "leaky gut," often linked to modern lifestyle factors.

So, stage one involves using smoothies and superfood bars, and recreating whole-food versions of some of the most commonly eaten, highly processed foods with superfoods. 

At the beginning, use them as a part of the actual meal. However, don’t use it as a replacement for the entire meal. This is a fine line you are walking, so too much too soon is never a good idea. The goal is for your child to be not just satisfied but also nourished. Food is meant to fuel the body, mind, and soul. Here are a few examples:  

• If they are eating their breakfast and are used to a glass of chocolate milk or hot chocolate, replace it with a whole-food option: a ground-up cacao bar at 70% cacao solids, sweetened by Lou Han, and a tiny bit of gelatinized maca root. 
• If they are used to eating eggs with a side of flavored oatmeal, keep the eggs and replace the oatmeal with chia pudding, toasted coconut, pomegranate seeds, and walnuts. This is a great way to sneak superfoods into the diet. 
• At dinner, instead of giving them a bunch of sugary ice cream for dessert, replace it with chocolate avocado ice cream. 

Remember, when using superfoods for children, a little bit goes a long way.   

Once these changes have taken hold and you are seeing consistent improvements, move on to stage 2, the final stage. 

At this point, your kids will want more whole foods that nourish and satisfy them without even knowing it. 

The foundation for stage 2 lies not in traditional superfoods but in the common, nutrient-dense foods I discussed in part one, which include the following: 

• Meat and Eggs
• Olive oil
• Whole dairy if not allergic 
• Berries 
• Brightly colored vegetables like yellow & orange peppers and carrots 
• Cruciferous vegetables with a natural sweetness, like broccolini, baby bok choy, turnips, and cabbage. 
• Sprouts: Broccoli or bok choy

At the beginning, sticking with berries, vibrant red, orange, and yellow vegetables, and naturally sweeter Cruciferous vegetables can get your kids more interested in polyphenol-rich foods and encourage them to explore more options. Notice that there are greens like baby bok choy and broccolini, which are sweeter and more delicious than their larger versions.    

Around one-half of their plate should be from the colors (with olive oil), and you can feed them as much of that as they desire. On the other half of the plate is 50% protein and properly timed, nutrient-dense carbs like sweet potatoes with real butter (if tolerated) or olive oil. I believe that not only do children eat too much ultra-processed food, but they also lack high-quality fats. 

Finally, what I have found (based on feedback from parents) is that the best suggestion I have ever made to increase greens in a kid's diet is sprouts. Broccoli and bok choy sprouts are not just sweet and delicious; when you toss a handful of them on the plate, add some olive oil, reduced balsamic vinegar, and a touch of Celtic salt, it makes a great salad and is super easy for them to eat. Furthermore, teaching your children to grow their own sprouts is a fun, easy project that also helps them become more self-reliant. 

In conclusion, I hope you find the information in this 2-part series educational and helpful for supporting your child's health and well-being. I have provided you with great tools that have been shown to produce very effective results in helping you create a happy, healthy child who loves and respects food.  

Kid-Friendly Superfood Recipe: Creamy Berry Vanilla “Milkshake” Smoothie 🍓🫐

A richer, kid-friendly smoothie with a creamy berry-vanilla flavor, a small protein boost from whey, and a little extra healthy fat from almond butter and chia seeds.

Ingredients

• 1 Tbsp. Super 8 Berry Blend
• 1 Scoop Organic Vanilla Cream Whey Isolate
• 1 Ripe banana
• 1 Scoop Whole Milk Powder
• ½ Cup plain Greek yogurt
• 1 Tbsp. almond butter, cashew butter, or peanut butter
• 1 Tbsp. Chia seeds
• 11/2  Cup Cold Water
• ½ Cup ice
• Fresh slice strawberries or blueberries for decoration (Optional)

Directions

Add all ingredients to a blender and blend until smooth and creamy, about 45 seconds. Add a splash of milk if needed for a thinner smoothie, or a few extra ice cubes for a thicker, milkshake-style texture.

Kid-friendly flavor tip 🍌

For a sweeter, dessert-like smoothie without adding much sweetener, use a very ripe banana and vanilla extract. For picky eaters, peanut butter gives it a familiar PB&J-style flavor.

The Author’s Bio
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing, and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about using medicinal and tonic herbs, as well as foods traditionally found in local markets, in the 35 countries he has visited. Michael brings you his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel (A Master Herbalist Perspective). He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.