Back to school: Kids in the Kitchen

In the very recent past, we have become so obsessed with food.   Chefs around the world have celebrity status.  We take pictures of our meals to post on social media and love to follow food bloggers.  Yet, many of us don’t actually cook.  Join me with kids in the kitchen.

Many people have become reliant on take out meals and convenience foods.  The result is not only detrimental to our health but it also means that our children are not learning how to cook.  

Cooking at home is the best way to go.  Getting back in the kitchen and cooking things up from scratch is healthier for our bodies, our wallets, and gives our kids an opportunity to learn a very important life skill.

Helping mom or dad to meal plan, shop and cook will help your child develop the independence to meal plan and prep for themselves.  

Now that we are in full swing of the new school season and back in the classroom, it’s a perfect time to get your kids in the kitchen.  

Why is it important to cook at home?

Not cooking at home on a regular basis has been linked to health problems like obesity, heart disease and diabetes. People who are preparing food from home are more likely to consume less calories, fat, salt and sugar when compared to people who eat restaurant and take out meals more often.

Cooking at home also helps you

• save money
• have more control over what ingredients are in your food
• to choose fresh ingredients
• eat more plants
• involve the whole family
• pass on important skills to your kids

Kids who learn how to cook and who are involved in the process at home are

• more likely to make healthier food choices more often while away from home
• likely to choose more fruit and vegetables
• more willing to try new foods
• building confidence and can take on new responsibilities in the family
• learning how to read recipes
• putting math and science skills to the test

How can you get your kids involved in the kitchen?

At any age, kids can be involved in the meal planning process and grocery shopping.Teaching kids where food comes from by gardening and visiting farms and farmers markets is also part of teaching them about food and how to cook.  Kids of all ages can lend a helping hand in the kitchen.

• Toddlers can help by stirring and mixing ingredients
• Preschoolers and school age children can measure and pour ingredients into a bowl, pan or pot, read a recipe and gather ingredients.
• Older kids and teenagers can help with most of the food prep including chopping ingredients, preparing full recipes and using the stove and oven to complete a meal.

Getting Started

No one is an expert right out of the gate so start slow. Have your kids give you ideas for the week’s meal plan and grocery list. Include your children in various kitchen tasks throughout the week.  Supervise older children and teens as they learn how to hold and use a knife and the stove or oven.  

For younger kids, try to get them involved with small tasks in the kitchen.  Include them in making breakfast and snacks, mixing ingredients for muffins, tearing lettuce for salad and squeezing lemons.  

Allow older kids to help with making their own lunches.  Organize lunch and snack items in one area of the kitchen and fridge and give them the freedom to choose their lunch items from these sections.  Once everyone is more comfortable in the kitchen, consider writing the meal plan on a board for everyone to see.  Older kids and teens can sign up to prepare at least one thing on the menu each week.

Check out the recipe below which uses bright, fresh produce for dish that is great for breakfast, snack or dessert. Accompany with yogurt for breakfast and snacks and maybe even a scoop of ice cream for dessert.  The preparation of this recipe can involve children of all ages…keep reading below recipe!

How can you involve your kids in preparing this recipe?

Toddlers

• wash fruit
• pour and mix ingredients in the bowl
• sprinkle topping over the fruit
• use hands to mix topping ingredients

Preschoolers

• use kid-safe knife to hull and quarter strawberries
• measure ingredients and add to the bowl
• use hands to mix topping ingredients

School age children and teens

• peel peaches
• cut all fruit
• measure and prepare the recipe on their own when comfortable and with some supervision

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Positive Outcomes

When children and teens are invited to contribute with their favorite foods in the meal plan and then actually prepare them, their eating habits change over time.  Cooking together not only passes on important life skills but also helps your child become more inclined towards choosing healthier foods (in the home as well as away).  Being in the kitchen will also help to introduce new foods or new ways of eating a familiar ingredient.