Cooking With Your Kids

If you have a child who is a picky eater, meal times can turn into a grand battle. However, choosy eating in children almost always stems from a lack of familiarity with their food. Children like to eat what they recognize, and what they associate with positive feelings and memories.  It is possible to teach your children good eating habits by encouraging them to cook with you.

While the commercials on TV market junk food, or brand name snacks that use an excess of sugar in their products, your child remains unacquainted with your family’s veggie frittata recipe until you make the introduction. Aside from capitalizing on family time, and adding another shared activity into your family’s routine, having your child prepare their food with you will make them more familiar, and more comfortable with different types of ingredients. Furthermore, there is a sense of pride associated with eating something they helped to create.

Cooking with your kids

A great place to start is with a protein-centric meal, as children grow rapidly and need energy for the regeneration of their cells. Eggs are a great source of this protein, with two cooked eggs providing over a quarter of the recommended daily intake. To deliver this, invite your children into the kitchen to learn how to cook eggs with you — by helping you prepare this delicious Asparagus, Pepper and Feta Frittata. First, pre-heat the oven to 375°F. Have your children whisk the eggs, milk, salt and pepper, then add red peppers and feta to the mixture. Have them set it aside, while you heat oil in a 10-inch, oven proof, non-stick skillet over medium-high heat. Allow them to add the onion, salt, pepper, and chopped asparagus pieces as you watch. Then, cook for about five minutes until the vegetables are soft. Have the kids pour the egg mixture they made into skillet, then allow it to bake in the oven for approximately 25 minutes. Feel free to add a spoonful of pesto per egg for extra flavour.

For a sweeter dish, consider baking with your family – and have them choose recipes that use whole foods as opposed to something prepackaged to satiate their sweet tooth. Why not try home made oatmeal chocolate chip cookies? Find this recipe — and many others — at to expand your recipe repertoire. First, beat together brown sugar and margarine. Supervise the kids as they beat the eggs and vanilla until the mixture is fluffy. Have them stir together flour, baking powder, baking soda and salt in a medium bowl, then add to the egg mixture – continuing to beat until blended. Finally, stir in oats, bits of coconut and chocolate chips. Have them scoop generous spoonfuls of the dough onto a cookie sheet. Bake the cookies in an oven that’s preheated to 375°F until they’re lightly browned, then let them cool.

Whether you’re introducing them to a new recipe, or preparing a version of their favourite snack, inviting your children to help cook will not only make for family time well spent – it will also encourage them to be more curious, more mindful, and more excited to learn about healthier options.


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