Every parent knows that devising healthy and interesting meals your children will actually eat is a challenge. An easy way to add nutrition and variety to your standard menu is to add a superfood to something they already like. Here are six superfoods kids should be eating and ideas for incorporating them into basic meals.

Salmon

Rich in omega-3 fatty acids that promote healthy brain development, salmon is a food kids really should eat, but often refuse. The solution? Grill a six-ounce filet and mix it into a pot of macaroni and cheese.

Blueberries

Blueberries are packed with vitamins, minerals and antioxidants, making them a superfood that kids often already like. Use them to add extra nutrition to your child’s morning cereal or oatmeal. Or stir them into weekend waffles or pancakes.

Dark Chocolate

If you already allow your kids to eat chocolate, try slowing moving from milk chocolate to darker chocolate, which contains less fat and sugar and has more highly concentrated antioxidant flavonols. Most kids still find 60% (cocoa content) dark chocolate sweet and delicious and will happily consume it on its own. Other sweet ingredients make it easy to incorporate 80% dark chocolate into cookies and brownies. But don’t forget, Dr. Stoner Dentistry encourages you to brush your teeth after enjoying chocolate treats.

Edamame

Soy products contain lots of protein and little fat. But most kids don’t ask for tofu for dinner. If you haven’t offered them edamame, you’re in for a happy surprise. You can buy frozen, shelled edamame at most grocery stores and it takes just minutes to cook in salted boiling water. Offer it as an appetizer or side dish and watch your kids devour this high protein, high fiber superfood.

Sweet Potatoes

Both healthier and tastier than your standard potato, it’s not hard to add vitamins and fiber to your diet simply by using sweet potatoes in place of regular potatoes. If you’re fortunate enough to have kids that eat curry, adding a sliced sweet potato to the simmer is easy and delicious. Kids also love them sliced into squares or fries, salted and baked in the oven.

Coconut

Now considered a healthy fat that can lower cholesterol and stabilize blood sugar, coconut and coconut oil are easy additions to your diet. Use coconut oil instead of butter or vegetable oil when making pancakes or when cooking a chicken breast. Try adding coconut to oatmeal or chocolate chip cookies for enhanced texture and sweetness.

Adding nutrition to your regular meals doesn’t have to be difficult. Substituting or adding the superfoods described here can make meals healthier and more interesting. Bon appetit!