With a few more weeks to go before the children return to school, those of us with primary aged offspring may be weary of the endless kvetching of ‘I’m bored’ or ‘I’m hungry’. Getting them into the kitchen could provide food and fun as well as ticking the Jewish mother box of improving their eating habits.
Nutritional therapist, Laura Southern; food coach Justine Kanter; and founder of the Kid’s Kitchen, Nicole Freeman provide their tried and tested tips for cooking with children while helping persuade them to try new foods:
Free the fear
For a children, eating a new fruit or worse, vegetables, can feel like their own I’m a Celebrity bush tucker trial. Allowing them to prepare their own can help lessen that fear. “Let them touch and smell new vegetables and fruits before peeling and chopping. Even if they refuse to eat the end-product (it often happens) being involved in the preparation helps take the fear away from some of these foods allowing them to feel familiar with them and eventually try them — even if it’s not for years” says Southern. “My magic word is ‘yet’” says Freeman. “When a child says ‘I don’t eat that’, just add ‘yet’!” They may even taste a new fruit for the Rosh Hashanah festivities.
Let them lead
Kanter advises letting the littlies call the shots: “Kids love to feel in control. Come up with a range of dishes that you think they can cook, then let them pick. The pride they’ll feel having put their own meal together will encourage them cook again.” Southern advises that picky eating is often about control: “Giving a child ownership of their food preparation puts them in charge, making them more likely to eat.” If they need a little direction Freeman suggests a theme “If they like, say rainbows and unicorns then try rainbow veg pizza, layered salads and unicorn bread using food colours or swirls of pesto.” Apple and honey-based ingredients are fun for Rosh Hashanah, or colourful fruit and vegetables for Sukkot.
Nicey knifey
When it comes to kitchen skills, ignore your inner Jewish mother and don’t be scared of allowing them to use knives with supervision: “Kids learn fast and are more likely to be at ease with sharp knives if they are familiar with them” says Kanter. Freeman agrees: “No one wants to hurt themselves and children love responsibility. You show children how to hold and carry scissors — so why not do the same with knives?” She starts children in her classes with large plastic lettuce knives that can cut salad leaves, fruit and bread etc. “If you’re worried, try a mezzaluna. You need both hands on it to cut anything, so no fears of chopping fingers. Children can make a great Israeli salad with one.”
Now we’re motoring
There are other benefits to using kitchen equipment. “Cooking is great for fine motor skills as well as boosting a child’s self-esteem. Trusting your child to chop, allows them to feel grown-up, and strengthens hand-eye coordination” says Southern, who also suggests teaching children to use other simple tools like the garlic crusher, spiralizer and vegetable peeler. “It means they’ll want to use them – making it a great way to increase their vegetable intake and variety.”
Setting the bar low
Kanter recommends keeping things simple initially. “Setting yourself up to fail can ruin what was intended as a fun summer holiday activity.” Southern suggests starting simply with pitta bread pizzas: “They can top plain pitta breads with tomato and cheese then give them a range of chopped veggies in individual bowls to choose from as toppings. It allows them to be adventurous and increase their variety. Or make egg muffins by placing raw, chopped veg in a muffin case then pouring whisked egg and grated cheese over the top before baking.” If the thought of a flour-filled kitchen has you on shpilkes Freeman advises pre-weighing ingredients when cooking with younger children: “It will make the process quicker and less messy.”
Break free from baking
Everyone loves baking, but as we’re all trying to reduce sugar, why not encourage them to make savoury foods as well. Swap the honey cake for hummus or get them folding up cheese and spinach-filled borekas. “It’s more useful and could even become their contribution to family meals” says Kanter. Older children can help roll meat balls or skewer chopped meat and veg onto sticks for kebabs. They may also be able to chop vegetables and (with some supervision) cook a simple stir fry.
Smoothies are another winner: “As well as being a good way of using up fruit and vegetables, they’re great for introducing ingredients, like spinach in a fun way — you can’t really taste it. Children love seeing the colour change when you add it in” says Freeman.
Keep calm and carry on
Even the biggest balaboosta may need to steel themsself against the inevitable mess, but take the plunge this summer, and not only will you keep them busy, but you will equip your children with life skills. “Cooking with your children takes time, effort, heaps of patience and many deep breaths but the rewards are immense. You’re investing in future family cooks and another pair of hands to share the burden” says Kanter. In time, you may even find yourself putting your feet up while they prepare Friday night dinner — and eat those carrots without fussing!
Laura Southern www.londonfoodtherapy.com
Justine Kanter www.thekitchencoach.biz
Nicole Freeman www.thekidskitchen.net