Blueberries

Grab a big bushel of blueberries and savor the sweet flavors of summer. Blueberries are one of the best sources of antioxidants and contribute many health benefits.

Antioxidants help to protect against free radicals that damage our body. The abundance of antioxidants may also help to prevent various cancers. Blueberries help to maintain brain function and may improve your child’s memory.

They are rich sources of dietary fiber, vitamins A and C, potassium and manganese. Manganese can help with bone health for your child, while vitamins A and C are important for promoting good vision and healing wounds, respectively.

Incorporate fresh or frozen blueberries into your child’s meals this summer!

Brussels Sprouts

Have you tried these miniature cabbages that are full of nutritional benefits? A member of the cruciferous vegetable family, Brussels sprouts can help protect against cancer and heart disease.

Brussels sprouts are an excellent source of dietary fiber, vitamins C and K and phytonutrients. Vitamin C is essential for the growth and repair of your child’s bones, teeth and skin, and vitamin K helps to reduce the chances of breaking a bone.

Some people may find that Brussels sprouts have a bitter taste. Try slicing the veggie in half to release the bitter compounds. One cup of Brussels sprouts is a serving and they can be prepared a number of ways.

 

Whole Wheat Blueberry Pancakes

Adapted from allrecipes.com/recipe/104894/whole-wheat-blueberry-pancakes

Serves: 5

1 1/4 cups whole wheat flour

2 tsp. baking powder

1 egg

1 cup milk, plus more if necessary

1/2 tsp. salt

1 tbsp. sugar

1/2 cup fresh or frozen blueberries

Sift together flour and baking powder and set aside. Beat together egg, milk, salt and sugar in bowl. Stir in flour until just moistened, add blueberries and stir to incorporate. Preheat heavy-bottomed skillet over medium heat and spray with cooking spray. Pour approximately 1/4 cup of batter into pan for each pancake. Cook until bubbly, about 1 1/2 minutes. Turn and continue cooking until golden brown.

Crispy Balsamic Brussel Sprouts

Adapted from slenderkitchen.com/recipe/crispy-balsamic-brussel-sprouts

Serves: 4

1 lb. fresh Brussels sprouts

1 1/2 tbsp. olive oil

2 1/2 tbsp. balsamic vinegar, divided

2 cloves fresh garlic, minced

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Preheat oven to 450 degrees F. Cover baking sheet with aluminum foil and set aside. Rinse sprouts in cool water and then chop off tough ends. Chop sprouts in half. Whisk together oil, half of balsamic vinegar, minced garlic, salt and pepper. Drizzle it over chopped sprouts and toss to combine. Spread sprouts out evenly on baking sheet. Roast for 20-25 minutes or until sprouts are tender-crisp. Drizzle with remaining vinegar and sprinkle with salt to taste.