Teach Your Kids to Cook

By Sandra G. Meyerowitz, M.P.H., R.D., L.D.

It is probably not surprising to hear that children will be more likely to taste a greater variety of foods if they are involved in the preparation of their meals. However, most people do not explore this concept at home. Something as simple as scrambled eggs or tuna salad can intrigue small cooks.

The average American eats out more often than not these days and the consequence of this behavior is showing up on our waistlines. Even if we were to prepare the same style meal at home, we tend to consume more calories in a restaurant than we do while eating at home. The portion sizes are enormous and the ingredients are not always the healthiest. If we want to steer our children down a healthier road, then we need to invite them back into the kitchen. Cooking can be a daunting task, but it doesn't have to be that way. Meals can be prepared and cooked in a simplistic manner, basic enough for little helpers to get in on the action.

Keep in mind that anything you concoct in the kitchen, whether it be cold or hot, falls into the category of cooking. Having said that, even salads, sandwiches and trail mix will be fun and easy items to make with your children. They may not be able to complete a recipe on their own, but contributing to the end result will make them feel special and entice them to try something new. Expand their repertoire and try one of the easy recipes below. Depending on the age of your children, you may need to provide additional assistance with chopping, working over a hot stove or using appliances. The more time you invest now cooking with your youngsters the more it will pay off later when your children become adults and know how to create healthy meals for themselves.

CHICKEN KEBABS WITH COUSCOUS

This is an easy introduction to cooking with chicken. The small pieces are manageable for smaller fingers. Children may need assistance with sharp skewers, cutting and grilling.

Nutritional Information : 369 calories, 41g protein, 38g carbohydrate, 5g fat, 504mg sodium, 4g fiber

Preparation time : 10 minutes. Marinate time : 1 hour. Cook time : 15 minutes. Serves : 4.

• 16 oz. boneless chicken breast
• 1 zucchini
• 1 onion
• 3 ears of corn on cob
• 8 oz. fat-free Italian salad dressing
• 2 cups couscous

Rinse chicken and cut into two-inch chunks. Slice zucchini and onion into two-inch chunks. Cut each ear of corn into four pieces and microwave for five minutes on high. Place chicken and vegetables on skewers alternating the order each is pierced. Place the kebabs in a pan and pour dressing over top. Cover with foil and let sit in refrigerator for one hour. Preheat grill. Place skewers on grill and cook for 15 minutes or until done, turning once to cook evenly. Cook couscous according to package directions and serve with kebabs while warm.

Shopping List

• Boneless chicken breast
• Zucchini
• Onion
• Corn on the cob
• Fat-free Italian salad dressing
• Couscous

Quesadillas are a quick weeknight meal idea that can be varied by using any vegetables that your family likes. They can also be dipped into salsa, guacamole or reduced-fat sour cream. For more protein, try adding chicken, ground turkey or tofu crumbles. For more kick, add chili peppers.

Nutritional Information : 217 calories, 12g protein, 34g carbohydrate, 3g fat, 644mg sodium, 20g fiber

Preparation time : 5 minutes. Cook time : 5 minutes. Serves 1.

• 2 whole-wheat fat-free flour tortillas
• 2 tablespoons salsa
• 2 tablespoons canned corn, no salt added
• 2 tablespoons canned black beans, rinsed
• 3 tablespoons reduced-fat shredded cheddar cheese

Heat skillet on medium heat. Place tortilla in the pan. Add salsa, corn, beans and cheese and then place second tortilla on top. Flip quesadilla over when it begins to brown on the underneath side. Brown on other side. Serve sliced in wedges.

Shopping List

• Whole-wheat fat-free flour tortillas
• Salsa
• No-salt-added canned corn
• Canned black beans
• Reduced-fat shredded cheddar cheese

It is fun for children to do the layering in this Italian entrée, and the versatility of this dish makes it a perfect science experiment. Substitute any vegetable. Eliminate the beef. Try alternative cheese flavors. You can't go wrong.

Nutritional Information: 343 calories, 24g protein, 39g carbohydrate, 9g fat, 502mg sodium, 3g fiber

Preparation time : 15 minutes. Cook time : 40-45 minutes. Serves : 8.

• 12 oz. lasagna noodles, ready to bake
• 8 oz. lean ground beef
• 15 oz. fat-free ricotta cheese
• 2 cups spinach, fresh
• 1/3 cup Parmesan cheese, grated
• 26 oz. tomato sauce, no sugar added

Preheat oven to 350 degrees. Brown ground beef in a pan on medium heat until no pink remains. Remove any grease and discard. Place beef in a mixing bowl, add ricotta cheese and stir. In a 9" x 13" pan, spread 2-3 tablespoons of tomato sauce on bottom. Layer noodles, meat and cheese mixture, spinach leaves, Parmesan cheese and sauce. Repeat layering three times ending with noodles and 3 ounces of sauce on top. Sprinkle with Parmesan cheese. Bake for 40-45 minutes.

Shopping List

• Lasagna noodles
• Lean ground beef
• Fat-free ricotta
• Spinach
• Parmesan cheese
• Tomato sauce, no sugar added

FRUIT PIZZA

Pizza with a non-traditional twist. It is colorful, bright and makes a festive dessert. Any fruit can be used in this recipe. Try tropical fruits like mangos, kiwis and passion fruit.

Nutritional Information: 203 calories, 8g protein, 43g carbohydrate, 1g fat, 250mg sodium, 4g fiber

Preparation time : 5 minutes. Cook time : 15 minutes. Makes : Five two-slice servings

• Refrigerated pizza crust dough (such as Pillsbury)
• 8 oz. fat-free cream cheese
• 1/3 cup sugar
• 1/2 teaspoon vanilla extract
• 1 banana, peeled and sliced
• 1/2 cup pineapple, canned slices
• 1 cup blueberries, fresh
• 3/4 cup strawberries, fresh
• 1 cup peach slices
• 1/4 cup raisins

Prepare pizza crust according to package directions. Cool crust. Blend cream cheese, sugar and vanilla. Spread on crust. Arrange banana slices in layers over cream cheese mixture. Arrange remaining fruit in circles on bananas as you wish. Cut into wedges.

Shopping List

• Refrigerated pizza crust dough
• Fat-free cream cheese
• Banana
• Pineapple
• Blueberries
• Strawberries
• Peaches
• Raisins

Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention and sports nutrition. She can be reached at (502) 339-9202.