Cooking with Kids: Easy Recipes!

It’s lots of fun cooking with kids – they get into it and are more likely to eat the “masterpiece” they’ve produced (a sly way to help them consume more fruits and veggies).  They also learn how to measure.  Here are some recipes I’ve practiced at Harlem RBI with 2nd graders (excellent for Kindergarten – 5th grade).

Yogurt Parfaits

This recipe is fun and functional.  It is fun because parfaits are not a huge mess and kids love creating their own layering ideas.  It’s functional because this meal can serve as a breakfast or snack (if dividing below’s recipe by half).

Prep Time 15 Minutes
Serves 1
Serving size 1 bowl or cup
Ingredients
  • 1 cup Organic Low-fat Stonyfield Vanilla yogurt
  • 1 cup strawberries and blueberries
  • 1 medium banana
  • Granola ingredients:
    • ¼ cup dry rolled oats
    • 1 miniature box raisins (0.5 oz)
    • 1 Tbsp honey
Utensils
  • Knife for apple (provide help)
  • Measuring spoons
  • Serving bowls
Directions
  1. Wash berries.  Cut green tops off strawberries. Set berries aside.
  2. Peel and slice banana.  Set aside.
  3. Pour oats, raisins and sunflowers into a bowl.  Pour in the honey.  Mix!
  4. Parfait Layering: you can layer however you’d like (yogurt, granola, fruit or vice versa).  Here is a sample:
    1. Put yogurt into Parfait cup
    2. Next pour on the granola mix
    3. Lastly place fruit atop.
    4. Serve!
Nutritional analysis (per serving):
  • 478 calories
  • 10 g protein
  • 3.5 g fat
  • 102 g carbohydrate
  • 8 g fiber
  • 7 mg cholesterol
  • 108 mg sodium
  • 280 mg calcium
  • 1 mg iron

Original recipe from Marissa

 

Hummus

Your first thought: my kids won’t eat it.  It’s true – they won’t eat something so bizarre and obscure and what?  Did you say it’s made from Garbanzo beans?

I was able to get all 25 students to try and enjoy this protein-fiber rich snack.  The key is NOT to mention its health profile and instead, explain how cool and fun it is to make hummus.  Focus on the process – not the result (kids are savvy and can tell when you’re just trying to get them to eat something).

First go into all of the ingredients you get to buy together.  You can even explain where the funny word, “hummus” came from – “hummus may sound like a funny word but it means something in Turkish.  It means: food dip.  Why would it be called a food dip?”  Have them guess that they get to dip all sorts of foods into hummus, like their favorite cracker or vegetable.

Prep Time 10 minutes
Serves 6
Serving size 3 Tbsp
Ingredients
  • 15-oz. can garbanzo beans (chickpeas), drained, liquid reserved
  • 2 garlic cloves, minced
  • 1 tsp. ground cumin
  • 1 tbsp. olive oil
  • ½ tsp. black pepper

 

Utensils
  • Measuring spoons
  • Food processor or blender (you’ll need to help out with this) or – mix by hand for a chunkier texture

 

Directions
  1. Combine garbanzo beans, garlic, cumin, salt, and olive oil in a food processor.  If mixing by hand, have one kid mix while another (or you) add in the next step.
  2. Blend on low speed, gradually adding reserved garbanzo bean liquid, until desired consistency is achieved.
  3. Serve with pita (warm) crackers or veggies

 

Nutritional analysis (per serving): 76 calories
4 g protein
3 g fat
0 g sat. fat
9 g carbohydrate
3 g fiber
0 mg cholesterol
213 mg sodium
29 mg calcium
1 mg iron

Recipe from kidshealth

Awesome Applesauce

All kids eat applesauce – it’s sort of in their “I’ll-readily-taste-this-DNA.”  Apples are a great source of Vitamin C and fiber, which all kids need more of.  It’s an easy recipe and loads of fun to prepare.  Plus you can save some for later by storing in mini-Tupperware’s and/or freezing.

Prep Time 10 Minutes
Serves 2 Kids
Serving size 1 bowl (half the recipe)
Ingredients
  • 2 small red apples
  • 2 tbsp. lemon juice
  • 2 tsp. sugar
  • 2 pinches of cinnamon
Utensils
  • Knife (provide help)
  • Blender or food processor
  • Measuring spoons
  • Serving bowls
Directions
  1. Peel the apples and cut them into small pieces. Throw out the core.
  2. Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
  3. Pour the mixture into two small bowls and stir in the sugar and cinnamon.
  4. Enjoy your awesome applesauce!
Nutritional analysis (per serving):
  • 84 calories
  • 0 g protein
  • 0 g fat
  • 22 g carbohydrate
  • 2 g fiber
  • 0 mg cholesterol
  • 3 mg sodium
  • 14 mg calcium
  • 0.3 mg iron

Recipe from kidshealth

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