Did you know? Children are more likely to eat a healthy meal if they helped make it. Invite them into the kitchen so they can learn, have fun, and spend quality time together!

Use your child as a “chef’s helper.” With a little training, extra hands are helpful at dinnertime. Kids can help measure and mix ingredients. Older kids can be taught to wash vegetables, crack eggs, mash potatoes, and much more!

Turn the kitchen into a classroom. Math, reading, science – it’s all in the kitchen. How many teaspoons are in a tablespoon? What are the steps in the recipe? What makes a cake rise? Cooking and baking are great learning experiences.

Expect a mess while young children are learning new skills. Ask everyone to help with clean-up.

Make healthy foods familiar. If green veggies, brown rice, and hummus are as common in your kitchen as ketchup, carrots, and apples, kids won’t think twice about trying them.

PRONTO PUMPKIN SOUP

Pumpkin is a nutrient-rich vegetable that many children like. Children can help measure and whisk together ingredients, and top the finished product with croutons and cheese. Serve with a sandwich for a quick, healthy meal.

Ingredients

1 15-ounce can pure pumpkin
2 cups all-natural chicken or 
vegetable broth
2 tablespoons brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 cup low-fat sour cream 
or Greek yogurt
1 cup whole wheat croutons
1/3 cup shredded 
reduced fat Cheddar cheese

Step-by-Step

1. Whisk together pumpkin, broth, brown sugar, cinnamon, ginger, garlic powder, and salt in a medium saucepan. Place over medium-high heat until the mixture comes to a boil, stirring occasionally.
2. Remove from the heat and whisk in the sour cream or yogurt until well blended. Place in bowls and top with the croutons and cheese.
Makes 3 servings. Nutrients per 1 1/2 cup serving: 180 calories, 5 grams fat, 5 grams fiber. Recipe from www.mealmakeovermoms.com

CUTIE EGG CAKES

Whole grains, protein, and vegetables – in the form of a cupcake! Young children can help place bread cubes into muffin cups and stir ingredients.

Ingredients

3 slices 100% whole wheat bread,
cut into 1/2 inch cubes
6 large eggs, beaten
One 12-ounce box frozen cooked winter squash, thawed and drained
1 cup shredded reduced fat Cheddar cheese
1/3 cup grated Parmesan cheese
2 tablespoons bacon bits, or 2 slices cooked bacon, crumbled

Step-by-Step

1. Preheat oven to 375 degrees. Coat a 12-cup muffin pan with nonstick cooking spray and set aside. Divide the bread cubes evenly and place into the muffin cups.
2. Whisk together the eggs, squash, Cheddar cheese, Parmesan cheese, and bacon bits in a large bowl until well blended. Using a 1/4-cup measuring cup, pour the egg mixture into each of the bread-filled muffin cups.
3. Bake until golden brown, about 22 minutes. Cool slightly, remove from muffin tins, and serve.
Makes 6 servings. Nutrients per serving (2 cakes): 200 calories, 9 grams fat, 3 grams fiber. Recipe from www.mealmakeovermoms.com

Ruth Kilness RDN CD CLC, is a public health nutritionist at the Eau Claire City-County Health Department.