We all know that eating a diet rich in greens is one of the best things we can do for our health, and as long as we are eating them, we really can’t go wrong. But often we get stuck on just eating our faves, or what’s trending #kale.
 
So here’s a quick reminder of some super valuable greens which pack a powerful punch of nutrition, containing an array of vitamins and minerals which benefit our kids’ health enormously, as well as having wonderful cleansing and hormonal detoxing effects for those who might be experiencing hormonal symptoms like heavy periods, mood swings, anxiety, bloating, weight gain, skin issues, sore muscles and more.
 
Below I’m sharing a list of the Top 5 Greens in terms of nutrient density from the Centre of Disease Control and Prevention.

Here we go:
 
1) Watercress – Is a close cousin to cabbage and rocket (arugula) and is the super star of all greens receiving a perfect nutrient density score of 100%!!  It’s delicate and peppery and can be added to your salads or smoothies, and because it’s a winter veg, it’s great to throw into your soups and pastas.

2) Chinese Cabbage – part of the cruciferous vegetable family and great for detoxing and reducing inflammation.  My kids love it in fried rice and it’s really yummy in salad 

3) Chard – Also known as Silverbeet or Swisse chard. In Australia we are mostly familiar with the “Fordhook” variety which has big white stems and large dark green leaves. Chard is full of anti- oxidants and is great in salads, Cheese and Spinach Triangles and curries.
 
4) Beet Greens –Don’t throw the leaves of your beets out! They are full of fibre and great for cleansing and are in fact more nutrient dense then the round beet itself! They are yummy in salads, lightly steamed and sautéed, and I also throw them into smoothies.
 
5) Spinach – Rich in iron and so restores energy, increases vitality and improves the quality of the blood, and is wonderful for detoxifying. I love it chopped up in salads, added to soups like my Spinach, Lentil and Spinach Soup,  and smoothies, like my Ginger, Mint and Green Apple Smoothie

Finally, by no means dismiss kale (15^th on the list!) and it’s myriad of benefits. I personally love it in my green smoothies, stir fries and scrambled eggs,  and the whole family loves it as Crunchy Kale Chips 

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They’ve never really needed encouragement to fill their cheeks to the brim, but the last few years their bodies have been demanding an insatiable amount of food. HealthyChildren.org explains that a surge in appetite around the age of 10 in girls and 12 in boys foreshadows the growth spurt of puberty. That pretty much explains what’s going on over in my house.

It’s mind boggling how much they need to eat and just how quickly they are growing, and how busy they can be, but I keep reminding myself about the enormous amount of change their bodies are going through and just how important good nutrition is to support their growth and development.

I recently some crafty ways I ensure shared on my instagram feed here.

According to RaisingChildren.net.au, your teenager will need extra calcium and iron during adolescence:

“…..enough calcium will help your child to reach peak bone density and build strong bones for life … expanding blood volumes and growing muscle mass means your child needs more iron in adolescence. Girls also have extra iron needs because of their periods.”

Feeding my insatiable kids can be a challenge at times, especially while trying to run my business on top of the endless home duties. On top of that, there is the added burden of dealing with the negative food influences surrounding my kids at school, sport and in their friendship circles, which become more intense as they become more autonomous and want to ‘fit in’. I see so many kids live primarily on processed sugars and starches primarily, which is a recipe for disaster for their hormonal health, not to mention their attitude and moods.

I recently shared some crafty ways and food ideas to ensure you get as much nutrition as possible into your kids here on my instagram feed. 

Carbohydrates are also important for growing children, especially if they are very active. Naturopath, Naomi Judge explains…

“It does depend on activity, if they fill up on carbohydrates and watch TV all day then they are most likely going to put weight on and get blood sugar problems. So lots of carbs are important plus extra sweet or white potato, rice, nuts and seeds as an extra carb source is a good idea. Dinner time is ideal for them to fill up and make sure they get all the right nutrients, that way when they sleep, bones, muscle, etc can grow and repair.”

I think the best we can do as parents is to provide as much tasty, nutrient-dense food as we can for our children when they’re at home, focusing on a good balance of mainly protein and fats (should be consumed at every meal as they are the building blocks of healthy hormones), plus some healthy carbohydrates as their body’s major energy sources.

Cheese, Ham and Spinach Hot Pots from Real Food for Hungry Teens.

Hence why it became my mission to create a list of delicious recipes designed to fill those ‘hollow legs’ without having to resort to a loaf of white bread at each sitting. Most importantly, they needed to be quick and easy to make for even our teens!

My blog is full of healthy, well balanced, family friendly recipes, so take a look around, as are my ebooks, Easy Wholefood Lunchboxes, and  Real Food for Hungry Teens, which provides highly nutritious recipes specifically targeted at active, growing teenagers, and which aims to keep them coming back for more. My free recipe ebook, Think Outside the Cereal Box, has some great, nutritious breakfast ideas too.

Using everyday foods rather than hard-to-get items, all recipes are truly a reflection of how we love to eat when at home.

Bren x