Cooking with Kids: Healthy Cooking Tips
Five Tips for Healthy Cooking with Kids
Getty RF
Get your children to eat -- and cook -- their vegetables
Pete Solomita knows a thing or two about cooking with kids. As chef/owner of the Little Buddy Biscuit Company, he creates sweet treats that delight the children of Brooklyn and their parents alike. He also teaches healthy cooking classes for young people of various age groups at his alma mater, the Natural Gourmet Institute for Health and Culinary Arts. Where he's really got his work cut out for him, though, is at home, where instilling healthy eating and cooking habits in his five-year-old son Jack is no small feat. We asked him to give us some tips on getting kids involved in the kitchen, and how to make standard kid fare more healthful.
Why is it important to get kids involved in the kitchen?
I think it's important to get everyone involved. Unfortunately, people don't have enough time to cook, and they eat badly because of that. Obesity is hitting kids as young as three or four years old. We need to do more to educate everyone -- whether they're teens, eight-year-olds or adults. The earlier you expose children to whole foods, the better. I also think kids are more likely to try new things if you get them involved in the preparation.
Tip: Take your kids to the farmers' market. Being around a variety of produce will get them excited about bringing items home and cooking them.
How do you get kids interested in cooking?
You have to spend a little time teaching them about equipment, techniques and the ingredients themselves. Number one -- you're trying to increase their comfort in the kitchen and number two -- you're trying to expose them to new foods. Start small. Have them help wash the produce, or have them stir something. Kids love stirring and they also love kneading dough. You can make a big batch of pizza dough, give them a little bit to play with and then never even use it. If a task is quick and has immediate results, like measuring does, for example, that's better.
Tip: If you want to get your kids into the kitchen, start off on a day where you have a lot of patience and energy. Make something that doesn't have a lot of ingredients or steps, or something that's easy to fix should things go wrong -- like soup.
What age is best for getting kids involved?
They're almost involved just by being around food and seeing it made. You can start as young as three. If kids are going through life transitions, around the ages of 12 or 13, that makes it a little challenging. When I started teaching classes, it was either for kids who were home alone and had to fend for themselves or kids going away to college. They have the most need, but I've taught younger groups as well. I think you just have to have different expectations for the age groups.
Tip: Kids, especially younger ones, aren't exactly known for their long attention spans. They may get bored halfway through the cooking process and decide to go play instead. Don't let it get you down. The lessons have already begun to sunk in, and you'll have plenty more opportunities for teaching.
What do you need to watch out for with kids in the kitchen?
I would stay away from big knives, especially with smaller kids. I had Jack peel a cucumber, but even a vegetable peeler can cut little hands. If you give them something above their level, give them good guidance and watch. You have to press upon safety issues with them. Make sure the handle on the hot pan isn't sticking out where it can be knocked off the top of the stove -- things like that.
Tip: If you are going to hand the knives over to the kids, give them the good ones. Beginners more likely to cut themselves with dull or low-quality knives.
How do you get kids excited about healthy food?
You don't have to do it all at once. Just try to incorporate better foods, but don't make it too crazy. You want to take something they're already familiar with and make it healthy. You can't expect your kid to eat quinoa loaf with shiitake mushrooms and tofu. I did a burrito in one class, and instead of rice I used millet. It really worked well -- maybe even better than rice because it has that corn taste that complements Mexican cooking. That's a good way to sneak a whole grain in. Also, if food has a variety of color, flavors and textures, kids are more likely to enjoy it.
Tip: Sometimes judicious bribing can work. Give your kid incentives to try new, healthy foods -- stickers, a new toy, an extra half-hour of TV. And experiment with different preparations. Many kids who hate boiled Brussels sprouts grow up to be adults who love eating them roasted.
Recent Comments
DHAMMERCR 01:55:29 PM Oct 19 2009
I AM THE GRAND MOTHER OF LIVE WITH ME TWIN, BOY/GIRL, 5 YRS OLD NOW. WE HAVE BEEN COOKING TOGETHER SINCE THEY WERE THREE, WE STARTED WITH PIZZA ON THE DINING ROOM TABLE. THEY ARE ON THE CORRECT LEVEL AND IT STARTED WITH COLD ITEMS AND NO HOT STOVE. THEY STAND AT THE KTICHEN DOOR TO HELP AND THEY HAVE CHORES, ESP ON SUN, TO HELP WITH SETTING THE TABLE AND PUTTING FOOD ON THE TABLE, WHICH THEY LOVE AND IN DOING SO IS A LEARNING PROCESS. WE ALL HAVE TONS OF FUN AND I LOOK FORWARD TO IT, I STARTED MY SON OUT ABOUT THE SAME WAY AND HE IS A CHEF IN A SMALL ITALIAN RESTAURANT NOW!!
Godess972005 01:59:53 PM Jun 24 2009
I have two young ones, 2 and a half, and one and a half, and they BOTH love to cook with me and their father. We each have our own special dishes and desserts that we make together too. He likes to do steak and burgers with them, and I do chicken, spaghetti, and fish. I love cooking witht hem too. They have so much fun and have really learned and put to use their manners. Who knew cooking with mom and dad could teach them so much.
Lschilleri 02:37:25 PM May 02 2009
I love to cook with my grandkids. I send to my grandkids new recipes. They are making a book with them.When they try a new one they call me and tell how they it.
Epurnellc 12:25:05 PM Apr 22 2009
My grandchildren live around the corner from me, I get them every weekend and when we get together we make brownie, cookie and cake. I'm also teaching them how to measure with the measuring cup and spoon. We also bake chicken and make macaroni and cheese.
JRBereavement 10:46:15 PM Apr 20 2009
Thanks for all the tips. My grandchildren love being in the kitchen with Grandma. When we go over to babysit, I always take goodies to make with them. Often I have the dough for cookies ready to cut and bake, then decorate. They have their own spoons to measure dough for other recipes. They help with everything from cleaning veggies for the soup, to adding ingredients to the pot! They are proud to serve the family, and we grow closer meal by meal. The tip re making a family recipe book is terrific, and I am adding pictures we take as we cook. What delicious memories when they are grown, and baking with their children.
Johnsondavid649 04:46:48 PM Mar 09 2009
very uplifting segement I've a cook for 20 years now and I'm always looking fornew ways to motivate my children to eat healthy. My 13year old daughter justdiscovered to have type-l Dietbetes this past june so changing her eating habitshas been a real challenge for our entire family. Thanks for the tips.
Squeaky101049 09:51:14 PM Mar 08 2009
My grandson is five years old and he loves cooking and baking with me when he comes over. It makes me feel very close to him and it teaches him math and how to measure and he learns how to make healthy foods while having fun. Snowyangel
Saltlady4 04:32:52 PM Mar 03 2009
My grandchildren live a long way from me, but we do get to visit a couple of times a year. I always cook with the children and they can't wait to see what we are going to make. They each (a boy and a girl) have their own apron and share in measuring, dumping, opening the door of the eggs, stirring, tasting, and even cleaning up. We have such fun. They love to make homemade noodles and I really think they could do it alone. I feel we are definitely making memories together.
