Spring Greens

With the fresh, new, clean season upon you, let your kids leap for these beds of spring-green leaves.

Why Your Kids Need Greens

Spinach: Nutrition Plus for Iron 

Bursting with iron, spinach delivers a vegetarian avenue for kids to obtain this mighty mineral. Iron helps the blood carry oxygen to the lungs, muscles and all parts of our bodies, so keep kids’ energy levels fueled with iron’s assistance. According to the National Institutes of Health, the Recommended Dietary Allowance (RDA) for iron for kids ages 4-8 is 10 mg/day, while boys ages 9-18 need 8-11 mg and girls need 8-15 mg. Just half a cup of this green provides 20 percent of what they need!

Kale: Nutrition Plus for Calcium

Kicking with calcium, kale provides a nondairy alternative to help meet bone growth needs. Calcium, the most abundant mineral in the body, is required for proper bone formation and muscle contraction. According to the Academy of Nutrition and Dietetics, because children build about 40 percent of their bone mass between the ages of 9-14, and reach 90 percent of their peak bone mass by age 18, bone health is an absolute priority. The RDA for children ages 4-8 is 1,000 mg and for 9- to 18-year-olds it’s 1,300 mg. One cup provides 10 percent! 

Arugula: Nutrition Plus for Fiber

Filled with fiber, arugula can help keep toilet time easy and your kids out to play! Not only can constipation be painful, stressful and embarrassing for kids, it can take a toll on parents too. Fiber contributes bulk to the stool, making it easier for the digestive tract to move it along. So add a little of this leafy green for pain-free stools.

Simple & Versatile: Here’s How to Implement

• Bake it: Coarsely chop greens and add to a favorite casserole dish (lasagna, macaroni and cheese) or baked treats (muffins, specialty breads).
• Cook it: Overland Park resident Elise, mother of a 12-year-old, suggests cooking greens with olive oil and minced garlic for three minutes. Season with salt and pepper. “It’s such an easy and healthy side dish my daughter enjoys!” 
• Blend it: Throw a heaping handful of greens into the blender, accompanied by frozen fruit (mangos, bananas), along with a splash of orange juice for a quick, tasty treat.
• Juice it: Juice a full bag of greens with other green produce (cucumbers, apples, limes) for a refreshing, hydrating beverage.

Recipe: Green Machine Power Balls

Ingredients

• Olive oil cooking spray
• 1 (16-oz.) pkg. frozen chopped spinach, thawed and drained
• 1 c. chopped onion
• 5 T. olive oil
• 2 large eggs, beaten
• 1 (16-oz.) pkg. frozen kale, thawed and drained
• 1 c. dry seasoned bread crumbs
• 1/4 c. grated Parmesan cheese
• 1/2 t. sea salt
• 1/2 t. garlic powder
• 1/2 t. ground thyme
• 1/2 t. dried rubbed sage
• 1/2 t. dried rosemary
• 1/2 t. dried oregano
• 2 pinches ground black pepper

Directions

Preheat oven to 350 degrees F. Spray a baking sheet with cooking spray.

Combine spinach, onion, olive oil and eggs together in a large bowl. Add kale, bread crumbs, Parmesan cheese, sea salt, garlic powder, thyme, sage, rosemary, oregano and black pepper; mix thoroughly using hands.

Form mixture into 1-1/2-inch balls and arrange on the baking sheet.  Bake in the preheated oven for 15 minutes; flip and continue baking until lightly browned.

Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She currently practices as a clinical RD and has been a resident of Olathe since early childhood.

Sources: The Academy of Nutrition & Dietetics, National Institutes of Health

 As always, please consult your health care provided with any questions or concerns.