Essential Living Blog

Superfood Recipe for Kids: Chia Banana “Sushi Tempura” Rolls


This healthy superfood recipe for kids makes nutrient-dense super foods super-fun. If you’d like to entice your kids to eat more omega-3s, these playful rolls are just the ticket!


Tasty Fun Finger Food for Kids

It’s no secret that many kids are picky when it comes to food, and it can be tough to ensure that they eat a well-rounded diet.

During the early years of rapid brain development, omega-3 fatty acids are particularly important for children and can be very beneficial. Unfortunately, foods that are rich in omega-3s don’t tend to be kids’ favorites (although my 15-month-old happens to love salmon).

That’s where this Superfood recipe for kids comes in: Banana Sushi Chia Tempura Rolls

A fun play on sushi, these tasty finger foods are pure and simple: bananas, slathered in peanut butter or almond butter, and covered in chia seeds. Chia seeds are a true superfood; they are incredibly high in omega-3s, protein, fiber, antioxidants, and minerals.

Kids tend to eat what looks and tastes familiar to them, and most kids love bananas and peanut butter. Combining these familiar classics with a new ingredient makes the chia seeds much more appealing. Plus, the chia adds a fun crunchy texture kids enjoy!


Banana Sushi Chia “Tempura” Roll

  • 2 medium-sized bananas, peeled
  • 4 Tbsp almond or peanut butter
  • 2 Tbsp chia seeds
  1. Spread 2 Tbsp nut butter on each of the peeled bananas.
  2. Sprinkle on chia seeds in an even coating.
  3. Cut each roll into 8 pieces.

Where & Why To Buy Organic Chia Seeds

raw-chia-seedsIt’s important to use organic chia seeds, since chia readily absorbs anything it’s exposed to.

Conventional, non-organic chia seeds are sprayed with nasty chemicals, so make sure you’re only using the purest, highest quality chia available.

In addition to only buying organic chia, Essential Living Foods sources high-altitude chia, which is more nutrient-dense than chia grown in lowland areas.

Superfood recipe chef, blogger and photographer extraordinaire: Lauren Zembron

  1. Why would a so called “Health-fooder” give a misserable caught and killed animal to a 15 mo. old.child? Never heard of such a healthfood person! I was born and raised from Vegetarian parents, never tasted animals and if you want your child to live healthy, you better stay away from all animal products. Look @ the films from AR org. how fish is caught! I’m not getting Altzheimer,CA,diabetes or obesity + the rest of illnesses due to Animal products and am 89 yrs young. Can still take care of my yard with nuts and vegetables.and flowers for the bees. No grass I cannot eat. Coby

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