Being able to cook and prepare healthy, balanced meals is a life skill, one that can be developed from early on. Teaching children to shop for and prepare food can set them up for a lifetime of healthy eating. Here are five tips for getting kids involved, courtesy of Dietitians of Canada:
1. Pick a recipe together. Picking a recipe together will help your child to take ownership over the preparation. Picky eaters are also more likely to try food they've helped to make.
2. Incorporate learning. Reading recipes and measuring ingredients can help to develop reading and math skills. Use meal prep to build on lessons learned in school.
3. Keep it fun! Make a theme night or turn your kitchen into a cooking show. When kids use their imagination they get more deeply involved.
4. Be a role model. If you're enthusiastic and excited about cooking with your kids, they'll be more likely to enjoy it too. Be adventurous and try a new food; your kids will be more likely to follow your example.
5. Be okay with the mess. Spills happen. It's important to remain calm and remember that meal prep with your kids may take a bit longer and be a bit messier.
Children can start by learning basic cooking skills from a young age and building their way up. The following age-specific guidelines from Health Canada will help in determining what activities are most appropriate for your child. Don't forget to go over safety rules and explain what they can and cannot touch. It is also important to demonstrate how to safely use equipment.
Children ages two to three years can:
- Wash fruit and vegetables
- Count ingredients
- Add ingredients to a bowl
- Put paper liners into muffin tins
Children ages three to four years can:
- Pour from measuring cups
- Mix ingredients in a bowl
- Help make a simple sandwich or pizza
- Help gather ingredients
- Mash sweet potatoes or bananas
Children ages four to six years can:
- Stir ingredients together (muffins, pancakes, sauces)
- Slice cooked vegetables, soft fruit, cheese, or tofu with a plastic knife
- Set the table
- Crack and beat an egg
Children ages six to eight years can:
- Use basic kitchen equipment such as a blender or can opener
- Toss salad ingredients together with salad dressing
- Create a smoothie
- Make a simple breakfast like whole grain cereal, frozen berries, and milk
Children ages 8-11 years can:
- Use a knife to chop cooked meat, easy-to-grip vegetables and fruit, cheese, tofu, and bread
- Make and pack their school lunch
- Make a fresh veggie or fruit platter to go with dinner
- Use the microwave and stove, with your help
Inspire your child by borrowing some kid-friendly cookbooks from the library, having your child look through flyers for healthier foods on sale, or making a batch of veggie burgers together (recipe below). By getting kids involved in food prep and cooking, you'll be helping them to develop valuable life skills, a healthy relationship with food and a new level of independence.
Veggie Burgers
Serves 5
Preparation time: 10 minutes
Cooking time: 10 minutes
These burgers are the perfect recipe to make with kids. They not only have the opportunity to measure the ingredients and mash them together, but to enjoy a tasty and nutritious meal at the end.
Ingredients
- 1 can (19oz/540mL) brown lentils, drained and rinsed
- 2/3 cup dry bread crumbs
- 1/4 cup onion, finely chopped
- 1/4 cup celery, finely chopped
- 1/2 tsp salt
- 1/2 tsp freshly ground black pepper
- 1 tsp Worcestershire sauce
- 1 tbsp vegetable oil
- 1/2 cup shredded cheddar or Swiss cheese
Instructions
1. In a large bowl, mash lentil. Stir in bread crumbs, onion, celery, salt, pepper, 1/3 cup water and Worcestershire sauce until well blended. Form into five inch thick patties.
2. In a skillet, heat oil over medium heat. Cook burgers for about 5 minutes per side or until browned on both sides. Top each with cheese.
Nutrition Facts:
Per serving
196 Calories, 7g Fat, 3g Saturated Fat, 12mg Cholesterol, 23g Carbohydrates, 3g Fibre, 10g Protein, 465mg Sodium
Recipe courtesy of: www.Cookspiration.com
Kelsey Leckovic is a Registered Dietitian with Northern Health working in chronic disease management.
