Healthy Cooking with Kids

Healthy Cooking with Kids

by Jessica Hulett

Turn Cooking Dinner Into Family Fun Time
Chef Pete Solomita, chef/owner of the Little Buddy Biscuit Company shares his recipes, tips and ideas for teaching kids how to make and enjoy healthy food.

Michel Touraine

Pizza
Cheese-laden, greasy pizza is a staple of school lunches, late-night munchies and birthday parties. The good news is that you can make a healthy version pretty easily at home on those nights when you're longing to reach for the phone and order delivery. Swap in whole-grain dough, pile it high with the veggies you know your kids will actually eat, and voila! You've got a healthy dinner. If you don't feel like kneading the dough, trust us -- your kids will be more than happy to take over.

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Tacos
Solomita has an easy approach to getting kids to eat healthier -- give them a food they already know and like, and make healthy tweaks. "If kids like tacos, they're probably going to eat a vegetable taco, just because it's a taco," he explains. Almost any vegetables will do, but those that are especially grill-friendly will give this dish a rich, smoky flavor that will hit the right notes with fans of meat and cheese. Plus, prepping the vegetables will give the kids plenty to do, and they'll have a blast grilling -- with your supervision, of course.

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Chicken Nuggets
"I don't know what it is about chicken nuggets, but kids love them," says Solomita. Instead of heading to McDonald's for a 12-piece and fries, why not make them at home? Try whole-grain flour or bread crumbs for the coating, and bake them instead of deep frying them. Get the kids involved with the dredging and seasoning. Serve them up with some oven fries. "The reality is you have to feed your kids and so you have to feed them stuff that they'll eat," explains Solomita. "Make it as healthy as possible."

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Feeding Fussy Eaters
How do you cook for a family with divergent tastes? "My wife is vegetarian, my son is five years old and I want some lean meat or fish," explains Solomita. With two working parents, making three dinners every night isn't an option. His solution is to make a base that will satisfy everyone, like udon noodles with a simple sauce. Then it's a cinch to stir-fry some tofu and chicken, and an assortment of vegetables. At the table, everyone can assemble their own meal, choosing the components that they want. This will teach kids how to put a meal together, and entice them to try some new vegetables.

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Paninis
Forget tuna on white -- a panini is an easy gourmet lunch upgrade. Substitute whole grain bread for white, and stick with veggies or make it a little heartier with grilled chicken. Not only is it healthier and more substantial than your run-of-the-mill sandwich, it's also fun to make. Kids will get a kick out of the pressing process, and the smell of grilling veggies may just prove irresistible.

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Soup
"Soup is a great thing to make with kids, because if the measurements are off, you can always fix it," says Solomita. Making soups and stews offers a great opportunity to teach kids skills like like cutting the vegetables, sautéing and stirring. If you're demonstrating how to use a standing blender or immersion blender to puree soups, think safety first and make sure the soup is completely cool before getting started.

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Popcorn
"I make plain popcorn for my five-year-old son when I just want a quick simple snack that's wholesome," explains Solomita. "But when I teach classes, I have the kids make spice mixes for the popcorn, so they can learn. To be a good cook or chef, the more you know about ingredients, the better. It's good to show them how to measure the spices, so they can see and smell for themselves."

Spice mix ideas:

Italian: Dried parsley, dried oregano, dried basil

Cajun: Cayenne pepper, paprika, chili powder

Indian: Coriander, cumin, fennel seed


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Hummus
Your kids may instinctively reach for the chips and dip when they come home, but there are better snack options. Make a big batch of hummus and toast some whole-grain pita wedges for an easy after-school nosh. Let the kids get creative with it -- adding in their favorite spices or flavors, like garlic, olives or roasted red peppers.

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Three-Berry Parfait with Maple Vanilla Whipped Cream
"Most kids like dessert, so try something that's fun to make and healthy," says Solomita. "Parfaits are simple, they look pretty and special, and you're eating berries so that's a good thing. It's a better, more natural option than a cake."

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