Fire up your kid’s mind and body for a day of learning with the perfect equation of protein plus fibre found in these make-ahead puddings. Get the recipe: Overnight Chia Oatmeal

Rich in omega-3 healthy fats, salmon is always a good choice. Bonus: One sheet pan is all you need for this easy meal! Get the recipe: Sheet Pan Sesame Salmon and Broccoli

Beets’ ruby hue totally gives away their nutritious profile—rich in antioxidants and nice and sweet, we love them matched with apples and seeds in this crunchy bowl. Get the recipe: Rainbow Veggie Quinoa Bowl

Potent garlic is known for it’s germ-crushing abilities. We love it in this rich restaurant-style sauce. Get the recipe: Roasted-Garlic Rosé Sauce

Broccoli boasts loads of fibre, vitamin C and folates. If your kid is a little unsure about these green trees, roast ’em. Something magical happens after some time in the oven: The florets get crispy, the stems more tender and their natural sugars start to caramelize. Get the recipe: Zesty Roasted Broccoli

Perfect for the cooler months, this hearty minestrone eats like a meal and is a breeze to put together. And those bitty grains of quinoa? Oh, they only pack nine essential amino acids that our bodies aren’t able to produce. Small but mighty, that quinoa. Get the recipe: Hearty Sausage and Quinoa Minestrone

Little pistachios are loaded with potassium, fibre and protein. Sautéed in a bit of brown butter, they make a delicious, crunchy dressing for blanched green beans. Get the recipe: Green Beans with Warm Pistachio Vinaigrette

Creamy Greek yogurt does a gut good. This breakfast packs probiotics and loads of vitamin C courtesy of kiwi. Get the recipe: Kiwi Yogurt Cups

Quiche is a brilliant way to work lean protein and healthy greens into a complete meal. Chopped finely, kale kicks in fibre, iron and calcium. Get the recipe: Quick Kale and Bacon Tart

This super-easy, superfood pudding stars chia seeds because they’re rich in magnesium, iron, calcium and potassium. Top it with your fruit of choice and a sprinkle of shaved coconut. Get the recipe: Coconut Chia Pudding

Ever heard of glucosinolates? They’re cancer-fighting compounds found in cauliflower. Spinach isn’t too shabby, either, helping with bone and vision health. Tucked into a tortilla with melty cheese, who could resist? Get the recipe: Roasted Cauliflower And Spinach Quesadillas

A vegetarian staple, lentils have a low glycemic index and store lots of iron and protein in a tiny package. Get the recipe: Delicious Lentil and Kale Soup 

These hearty muffins match up fibre- and vitamin C-rich blueberries with calming, warming ginger. Get the recipe: Blueberry-Ginger Muffins

A magical fruit, indeed, beans are low in cholesterol and high in protein, folate, fiber and magnesium. They’re inexpensive, easy and versatile, too. Get the recipe: Tex-Mex Black Beans on Rice 

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