Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Cooking with kids at any age can be fun and easy. If your kids get cooking now, chances are they will keep up this good habit as they grow older. Read on for tips to get your kids cooking and get great recipes to try. Cooking with your:
Very young children like to explore with their senses of sight, touch, smell, hearing and tasting. They also like to do things on their own. Try letting your kids:
Keep in mind, some kids may be happy to watch you cook and talk about what you are doing. An empty pot on the floor with a spoon keeps their hands busy. Be sure to ask lots of questions about what they are making that smells so good!
At this age, children may be more interested in talking than eating! Either way, cooking keeps them interested in food. Try letting your kids:
At this age, some kids may show signs of being a picky eater. While the food they prepare might not make it to their fork, try to be patient knowing that cooking is helping them warm up to the idea of trying new foods. Try letting your kids:
At this age, kids can follow simple steps for recipes and are able to share and take turns. Try letting your kids:
Kids at this age are more coordinated and able to understand how to use appliances safely. Try letting your kids:
Mix 3/4 cup frozen berries (raspberries and/or blueberries) with 1/3 cup maple syrup. By the time the pancakes are on the table, the fruit should be defrosted. You can also warm it up in the microwave.
Try mixing half multi-grain pancake mix (sold at bulk food stores) with your regular mix. You could also add 3-4 tablespoons (45-60 mL) of quick cooking oats per cup of pancake mix. You may need to add a little more milk to maintain the right consistency. Make pancake letters, numbers and even shapes. Make and freeze extra for a quick breakfast or snack.
For younger children: Talk about where the berries and maple syrup in the fruit sauce come from.
For older children: Talk about how maple syrup is made. You may be able to get a book about this at your library. Ask your children to tell you the food groups for each ingredient in the recipe.
Kids can get creative inventing a smoothie! Remember, frozen fruits are just as nutritious as fresh, without the washing, peeling or cutting. Canned fruits packed in their own juices or with the light syrup drained off are good choices as well.
Makes 4 servings. Freeze any extra in Popsicle moulds.
For younger children: Let them peel bananas, wash fruit, add ingredients to the blender and create a wacky name for their smoothie.
For older children: Suggest they write out their recipes on cards, giving each a star rating based on a family taste test.
Cut whole wheat tortillas into wedges. Brush with very little water. Sprinkle with a little brown sugar and cinnamon. Place on a microwave safe plate lined with paper towel. Microwave on high for 1 minute and 30 seconds or until crisp. A pizza cutter works great for cutting the tortilla (pitas too) into wedges.
Prepare a fruity salsa for dipping by dicing whatever fruits you have on hand, or use applesauce.
For younger children: They can select and wash the fruit and later add the diced fruit into a small bowl and mix.
For older children: With your supervision, they can cut the tortilla bread into wedges, as well as make the salsa.
Make a rolled up omelet (or scramble eggs by microwaving in a cup) and place in a whole wheat hot dog bun. Grate some low fat cheese over the top. Offer mild salsa as an optional topping.
For younger children: Ask your child where eggs come from.
For older children: With your supervision they can follow this recipe themselves.
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Have questions about healthy eating and your kids? Call an EatRight Ontario Registered Dietitian at 1-877-510-510-2 or send an email.
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