Be Your Own Superfood Super Hero

Background: Superfoods are foods rich in nutrients and considered to be especially beneficial for health and well-being. By choosing to eat superfoods and other nutritious foods, you can be your own superhero.

One recipe makes 3-4 servings.

  • 2 large, ripe avocados
  • ½ tsp salt, more to taste
  • 1 tsp paprika
  • 1 Tbsp lime juice, more to taste
  • 2 Tbsp red onions (finely chopped)
  • 1 tomato (finely chopped)
  • 2 large leaves kale: about ½ cup (remove stems - finely chopped)
  • Bowl for mixing
  • Potato masher
  • Chef’s knife
  • Plastic knives
  • Carrots or slices of cucumber for dipping


  • Superfood: a food packed with vitamins, minerals, and other nutrients that your body loves
  • Main Ingredient: the ingredient in a recipe of which there is the largest amount
  • Antioxidant: nutrients that fight off harmful things in our bodies to keep us from getting sick


  1. Eating healthy food is one of the best things we can do for our bodies. We want to be sure to eat plenty of fruits and vegetables to give our bones, heart, brain, muscles, and lungs the nutrients they need. However, there are some special foods we can eat to be superheroes for our own bodies. These foods are called superfoods.
  2. Superfoods are foods that are packed with LOTS of vitamins, minerals, and other nutrients your body needs. Superfoods are considered to be extra healthy for our bodies.
  3. There are many different foods that are considered superfoods, and today we have four examples.
  4. Kale is a dark, leafy green packed with antioxidants, which are nutrients that fight off harmful things that can get into our bodies. It also has a lot of Vitamins A, C, and K, which help keep our organs healthy. Have you tried kale? (Show the kale and allow students to try a sample) Kale can be eaten raw in salads or it can be cooked.
  5. Spinach is another type of leafy green. It is high in Vitamin K, which keeps our bones and blood healthy. Have you tried spinach (show the spinach and allow students to try a sample)? Spinach can also be eaten raw in salads, as well as cooked.
  6. Blueberries are packed with antioxidants, just like the kale. They also have potassium, which is a mineral that helps our organs, and Vitamin C, which keeps us from getting sick. Have you tried blueberries (show the blueberries and allow students to try a sample)? Blueberries can be eaten raw, dried, or even cooked in muffins or jam.
  7. Avocados are considered a superfood because they are high in healthy fat. Healthy fat keeps us full longer and helps our bodies use vitamins better. Have you tried avocado (show students the avocado)? We will be using avocado in our recipe today, so you will get to try it later!
  8. Choosing to eat superfoods and other nutritious foods make you a superhero for your own health. Today, we will make a delicious guacamole. Do you know which of the four superfoods we talked about is a main ingredient in guacamole? Main ingredient means that it is the ingredient that there is the most of in a recipe. Yes, avocado is the main ingredient in guacamole.
  9. Do you remember why avocado is considered a superfood? Avocado has healthy fat which helps our bodies use the vitamins we eat.
  10. Our guacamole will be made of avocado- our main ingredient and three other vegetables. Tomato, onion, and kale. Once we’ve prepared these ingredients we will add some lime juice, a spice called paprika and salt for extra flavor. When we’re all done we will use fresh vegetables as dippers to eat our guacamole. 


  1. Invite the children to wash their hands and their vegetables. Ask the children to help set up their cooking area.
  2. Place the avocado on a plate or cutting board and slice it. Peel away the sections to reveal the inside of the avocado. (Demonstrate first, then ask the children to do the same). Ask the children to point out the seed in the avocado. Allow them to feel the texture and heaviness of the seed.
  3. Place the peeled avocado into a plastic bowl and begin to mash. When the avocado has been thoroughly mashed, it is time to cut the tomatoes, onions, and kale.
  4. Demonstrate to the children how they should cut their items. Once the items are cut, pour them into the bowl and mix well. Squeeze lime and add salt and paprika. Mix again.
  5. Invite children to set out fresh vegetables. Encourage them to place some guacamole on their plates. Now the dipping can begin!