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Tag: cooking with kids

Halloween Without Candy: How to Have a Sugar-Free Holiday

Halloween Without Candy: How to Have a Sugar-Free Holiday

Between parties, costume parades and a night of trick-or-treating, a sugar overload seems almost inevitable around Halloween. While your kids may welcome the excuse to go treat-crazy for a couple of weeks, if you’re considering the impact of your diet on your health, it’s a […]

How to Feed Picky Eaters: 3 Experts Debunk the Myths

How to Feed Picky Eaters: 3 Experts Debunk the Myths

At some point or another, most kids are picky. They are looking to assert some control in their tiny world where the big people put them in car seats, choose their clothes and create their schedule. Mealtimes are one of the easiest outlets where they […]

Cooking with Kids: 5 Ways to Include Younger Kitchen Helpers

Cooking with Kids: 5 Ways to Include Younger Kitchen Helpers

Cooking with kids can be a valuable way to introduce them to new foods, help them overcome picky eater syndrome and set them up for a lifetime of healthy habits. Plus, it’s a great way to spend some quality time together and unwind after a long day of work (and homework).

You can assign tasks in the kitchen depending on your child’s age and their interests. The same can be said for adult family members who are new to cooking (or resistant to helping out): find things they enjoy and encourage their efforts as they become more confident in their skills.

Here are a few ways to get the whole family involved in meal prep:

Meal planning
Asking kids to pitch in when they’ve had a say in the menu often yields better results, particularly if you have picky eaters or older kids hesitant to jump in and help. Involve them in the process of planning your week’s meals and take them along to the store or farmers market to select ingredients. Especially with older kids, this is a great way to talk about balance: how to ensure a meal has protein, fat and carbs, and how to plan for variety in nutrients and flavors throughout a week.

Vegetable prep
Simple tasks like washing, peeling, chopping and mashing can be adapted for any age. While your toddler might not be ready for knife skills – practicing cubing, dicing and julienning like your teenager – they might be able to handle a masher on well-cooked veggies like a pro. Talk about the different vegetables you’re working with, including why they’re beneficial for the body, where they’re grown and where you purchased them. Particularly fun? Scooping avocado out of the peel.

Compiling, measuring and mixing ingredients
Ask your little helper to track down items from the fridge, pantry and spice rack (perhaps using a junior-sized shopping list if they’re old enough to read). You can then have them measure out components of the meal using measuring spoons and cups, adding to the appropriate bowl when needed. This is a great opportunity to work in some secret math and talk about fractions, addition and subtraction (plus, it will make cooking go faster when you’re not doing all the mis en place yourself)! Hand them a spoon (or an electric mixer as needed, age permitting) and have them go to town on the mixture.

Plating
Involve your child in arranging food for serving. Not only is this a fun art project, it creates an opportunity to talk about patterning, colors and shapes.

Being the master chef
Thinking through the timeline and order of operations for a whole menu can be a challenging and rewarding task for older kids and adults alike. Executive functioning is valuable in the kitchen and can be applied elsewhere in life, too. Have your helper sit down with the menu and recipes in advance to plan out the schedule for the oven, preparation and cooling.

– Amy Height