Tips and recipes for cooking up family fun during the shutdown

One of the best gifts you can give your child is to teach him or her that healthy eating takes planning and preparation. (Image via Shutterstock)

By Julie Fortenberry RDN, jfortenberry@stph.org

Parents around the world are doing their best to navigate this new “shelter in place” concept of school and life, but there are some skills you can teach your kids that don’t require a textbook or an online classroom. All you need is your family kitchen.

In fact, these life skills can be naturally woven into your already existing day-to-day routine. Getting children involved in the kitchen is one life skill they will never forget!

One of the best gifts you can give your child is to teach him or her that healthy eating takes planning and preparation. It is important to know about food and to learn how to handle and to prepare it. Think of it as a life skill, no less important than any other -- and maybe more so, as it will enable your children to take control of their health as they get older.

Not only will it help foster an appreciation for healthy meals and the work that goes into the preparation, but your child is more likely to try new foods when helping to prepare the meal as well.

As an added bonus, the time you spend together in the kitchen will also strengthen your relationship as a family. The knowledge and memories stretch well beyond the kitchen sink.

This is especially true if you remember to make it fun. As you are preparing a meal together, be sure to discuss the health benefits of certain foods. Consider making it a challenge, doing a themed dinner night or making a meal for one of your child’s favorite characters.

Since cooking is a tactile activity that you can break down into dozens of tasks, each child can take on easy or challenging jobs, depending on their age or capabilities. If you are new to teaching kids, show them the task first and then let them do it on their own. 

Here are a few tips for different age groups in the kitchen, followed by a couple of recipes you can make with your children:

2-to-3-year-olds: Most toddlers enjoy helping in the kitchen and learn new tasks quickly. This age group (and older) can do the following tasks with minimal assistance:

• Setting the table for the family.
• Gathering utensils and ingredients.
• Washing produce in the sink.
• Picking fresh herb leaves off stems.
• Lining muffin pans.
• Stirring or mashing.

4-to-7-year-olds: In this age group, there is a lot of independence and ability to follow directions. Additional tasks for them can include:

• Scooping out avocados.
• Greasing pans.
• Washing the dishes.
• Snapping green beans.
• Serve the food.
• Using measuring spoons.

As your child ages, and when you feel comfortable, teach him or her how properly to hold a knife, how to boil water, how to preheat the oven, etc. These are tasks that every girl and boy should learn at a young age in preparation for a healthy future.

Below are two very basic, kid-friendly recipes that can encourage your children to start in the kitchen. Just getting familiar and comfortable with food prep is the base of a strong and positive future of cooking. Have fun!

BERRY GOOD SMOOTHIES

Serves 2

Ingredients:
2 cups fresh or frozen blueberries, blackberries, or strawberries
1 cup plain Greek yogurt
2 tablespoons almond butter
1/2 cup of milk of choice

Allow children to select the fruit, wash it and gather other ingredients. Teach your kids how to safely use the blender. Have them place all ingredients in the blender, secure the lid and blend until smooth. These are great frozen as quick breakfast or snack options during the week.

ENGLISH MUFFIN PIZZAS

Ingredients:
English muffins of choice
Pizza sauce
Mozzarella cheese
Thinly sliced chicken
Any favorite vegetables

Preheat oven to 350 degrees. Have your child put pre-sliced English muffins face up on a cookie sheet. Spoon some pizza sauce on each half of the muffins. Top with sliced chicken, any vegetables and then add the cheese.

Bake for about 5 minutes or until the cheese melts and bubbles slightly.