Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian

One of the best ways to engage all the family with mealtimes is to get kids in the kitchen. This can help build important life skills, encourage healthier food choices, and an opportunity to connect.  Food provides more than just nourishment for our bodies, many core memories are centered around meals we share with loved ones. By engaging the whole family in meal preparation this can reduce stress in the long term and build strong bonds around mealtime. 

It might feel intimidating thinking of having children in a space with high countertops, sharp items, and heat. There are tons of safe and easy ways to start introducing your kids to the kitchen.  Start with a safe height and use soft spatulas and shatterproof bowls.  Young children can help with rinsing vegetables, stirring, or combining ingredients, or even identifying and counting foods as they are incorporated into a recipe. Allow older children to help with measuring ingredients, simple cutting, and most children around age nine can begin with supervised stove and oven use. 

A bonus benefit for those that are selective eaters is that being involved with the preparation process can get kids excited to try something new and unfamiliar.  Highlighting color, smell, and texture of foods heightens curiosity. 

Try these recipes ideas to start getting kids involved in the kitchen 

Salad

This is a great way to highlight vegetables and can be a simple way to let kids add ingredients to a large bowl for the whole family to share. Focusing on different colored toppings and layering items.  Using Food City Shortcuts for toppings means no chopping and can allow kids to independently assemble.

Smoothie

Focusing on fruit and vegetables for building a snack time or morning smoothie.  Using fresh or frozen, have kids measure ingredients and assist with turning on blender. Kids are able to get creative and try different combinations. 

Homemade pizza 

Pizza making can introduce oven friendly cooking. Whether you make your own dough or purchase a premade crust. This uses basic layering and creativity with toppings. Allowing a fresh take on a family meal staple. 

Tacos

Tacos or taco salads can be a versatile meal with plenty of room for veggies. Try cooking your ground meat with mushrooms to sneak in extra veggies. Serve up with chopped peppers, onions, shredded lettuce, and top with sliced avocado. Allow kids to help with lining up options for an at home taco bar.