Cooking with your children is a great way to spend time as a family and teach long-lasting healthy routines. In addition to learning basic cooking skills that come in handy later, kids also gain knowledge of nutrition that can really pay off in the future. Preparing and cooking foods allows kids to touch, feel and become familiar with foods. It can take up to 10 encounters with a new food for kids to decide to try it. Cooking provides an opportunity to build this familiarity and increase children’s acceptance of lots of foods. This may prevent the future “picky” eater.

The Taste Test 

Keep these guidelines in mind before your culinary quest with your little ones.

Take your time

Make your child’s first cooking experience enjoyable by letting him or her help on a day when you are not rushed.

First, choose a simple recipe, such as a salad, muffins, or pizza with pre-mixed dough. Then, assign tasks that match your child’s age and abilities. For example, younger children can rinse produce or sprinkle cheese on a casserole, while older children can read out the recipe or measure and mix ingredients. Before starting work, set some safety rules. Lots of foods can easily be cut with a plastic knife without cutting little fingers.

Be prepared for mistakes and messes as your child learns, and stay positive even if lots of flour ends up on the floor.

Create a taste for learning

Cooking involves many basic math concepts, such as counting, adding, and dividing. Using measuring spoons and cups helps older children figure out fractions.

With younger children, play games such as guessing a food by the smell or feel alone, or placing foods on their spot on myplate.gov. Have a school-age child make a rainbow chart, then choose a food in a different color each week – especially fruits and vegetables – to encourage eating these foods. If your tween or teen likes science, the chemical reactions that result from combining certain foods can make for fascinating experiments. No matter your child’s interests, cooking together offers opportunities to share and explore.

Make your child chef for a day 

Once or twice a month, let your child choose a recipe, help pick out the ingredients at the grocery store, and assist with cooking. This activity teaches kids the whole process of planning, budgeting, and preparing a nutritious meal.

Super (Simple) Snacks

Get kids started cooking with these easy-to-prepare snacks.

Simple – Yogurt Parfaits

• Vanilla yogurt
• Fresh, frozen or canned fruit cut in bite-sized pieces
(berries work really well)
• Granola, Grape-Nuts or favorite flake cereal

Instructions: Layer yogurt, fruit and grains in a glass and eat.

Moderate – Individual Pizzas

• Whole wheat English muffins
• Pizza sauce
• Shredded cheese
• Toppings of your choice
(can be cut using plastic knives in a sawing motion)

Instructions: Split muffins in half, and each child can add his or her own sauce, toppings, and cheese. Bake in a 375-degree oven for about 10 minutes. Will be hot, so allow them to cool.

High Skills – Hummus

• 15 ounce can chick peas (garbanzo beans)
• 1 clove garlic
• 4 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 tablespoons sesame oil or tahini
• 1 teaspoon cumin
• ½ teaspoon salt as desired

Instructions: Place all ingredients in blender or food processor and blend until smooth. Dust with paprika as desired. Use as a dip for vegetables, pita bread, or crackers.