Simple recipes to try with kids

Simple recipes to try with kids

Want to have some quality bonding time with your child? Why not try cooking with him/her! It is never too early (or too late), to get your child to be your little helper in the kitchen. Numerous research has shown that not only can it be a joyful experience, it can also serve as valuable lessons as well! 

Benefits

Cooking is an exercise that encourages the use of all five senses: Seeing the ingredient colours, hearing the chopping and boiling sounds, smelling the different aromas, tasting a plethora of flavours, and feeling the texture of the ingredients. This builds the room for so many potential lessons that you can impart on your child:

  • You can help them explore their senses more fully and richly in the kitchen, and even ask them to use their vocabulary to describe the sensations they are feeling, such as how the food looks, tastes and feels;
  • You can link mathematical concepts when explaining the recipes to them, such as the number of teaspoons of salt, or the ratio of water and flour in your mix; 
  • Seeing the process of cooking can also make them more appreciative of the daily meals prepared for them - that food doesn’t just miraculously appear on the table! 

Recipes

In this post, we have modified 3 simple recipes that you can try with your kids. Each recipe takes less than 30 minutes to prepare - hence you have no excuse to not try them now! 

Recipe 1: Chicken avocado roll-ups

Source: https://www.delish.com/cooking/recipes/a52540/chicken-avocado-roll-ups/ 

Prep time: ~20 minutes 

Appliance used: None!

Why you should try this recipe: 

Kids can be fussy eaters when it comes to food! Hence, this recipe is not only nutritious, but it also adds a fun element as it changes the way food is served. Afterall, what’s more brilliant than wrapping all these nutritious ingredients up in a wrap? 

 Ingredients (8 rolls): 

  • 2 avocados
  • Juice of 1 lime 
  • 1 bell pepper
  • ½ small red onion 
  • 2 cups of shredded chicken 
  • 2 tablespoons of sour cream 
  • 2 tablespoons of chives 
  • ½ cup of shredded cheddar 
  • 4 large flour tortillas 

 Steps:

1. Prepare the ingredients.

a. Cut the avocado into cubes.

b. Remove the seeds and core from the the bell pepper and chop it finely

c. Chop the small red onion and chives finely

2. In a medium bowl, mash the cubed avocado with the lime juice until your preferred texture.

3. Add the chicken, chopped bell pepper, red onion, chives, cheddar and sour cream into the bowl. Stir until evenly combined.

4. Spread a thin layer of the mixture into each tortilla, leaving a small border around the edges.

5. Roll the tortillas up tightly and slice into smaller rolls of your preferred sizes. 

 

Recipe 2: Raisin oat cookies

Source: https://www.bbcgoodfood.com/recipes/oatmeal-raisin-cookies 

Prep time: ~30 minutes 

Appliance used: Oven 

Why you should try this recipe: 

Noticing that your child has a sweet tooth? Fret not! This recipe makes a yummy, healthier-version of cookies that can satisfy your kiddo’s sweet cravings without compromising on the health aspect. 

Ingredients (25 cookies): 

  • 100g of raisins 
  • 150ml of vegetable oil 
  • 200g of golden caste sugar
  • 1 large egg
  • 1 teaspoon of ground cinnamon 
  • 1 teaspoon of vanilla extract 
  • A pinch of salt 
  • 140g of plain flour 
  • ¼ teaspoon of baking soda
  • 300g of oats 

Steps:

1. Preheat the oven to 350 F / 180°C.

2. Line 2 baking trays with baking parchment.

3. Prepare the ingredients.

a. Pour 50ml of boiling water over the raisins and leave to soak for 20 minutes until plump. Drain and reserve the liquid. 

b. Beat the egg in a bowl.

4. In a large bowl, mix the oil and sugar together. Gradually beat in the egg, along with the reserved water from the raisins, the cinnamon and the vanilla extract.

5. Sift the flour, baking soda and a pinch of salt into the bowl. Then add the oats. Finally, mix in the raisins.

6. Place teaspoons of the cookie dough onto the baking trays and well spaced apart. Bake for 12-15 minutes until golden.

7. Leave to cool on the trays or a cooling rack for 10 minutes. Keep in an airtight container for up to 3 days! 

 

Recipes 3: Mac-and-cheese (with hidden vegetables!)

Source: https://mykidslickthebowl.com/healthy-macaroni-cheese-with-vegetables/ 

Prep time: ~30 minutes 

Appliance used: Oven & Stove

Why you should try this recipe: 

Vegetables are an essential part of one’s diet, especially for a growing child. This healthy recipe packs a good amount of vegetables behind the yummy-ness, boosting the vegetable content in your meals! 

Ingredients (6 servings): 

  • 250g of uncooked pasta 
  • 400g of / ½ a small cauliflower 
  • 240g of / 2 medium zucchini (can be omitted by increasing the caudliflower) 
  • 30g of butter 
  • 2 tablespoons of plain flour
  • 1 medium onion 
  • 250ml of milk 
  • 125g of grated cheese  
  • 2 strips of bacon (optional) 

Steps:

1. Prepare the ingredients.

a. Finely dice the onions.

b. Chop the cauliflower and zucchini.

c. Finely dice the bacon.

2. Cook the pasta as per packet instructions; drain and set aside.

3. Steam the cauliflower and zucchini until tender, drain, then puree with a whizz stick / stick blender.

4. Prepare the sauce.

a. Heat butter in a saucepan.

b. Add onion and bacon and sauté until onion is softened and translucent.

c. Add the flour and cook for around 2 minutes whilst stirring.

d. Gradually add the milk.

e. Bring the sauce to a boil then reduce the heat; the sauce should be thick but smooth now.

f. Stir in ¾ of the grated cheese; it should melt through the sauce.

g. Remove the sauce from heat.

5. Stir the vegetable puree into the sauce.

6. Combine the sauce with the pasta.

7. Pour the mixture of pasta and sauce into a greased oven dish; top with the remaining cheese.

8. Bake for around 20 minutes at 180°C, until the cheese on top is melted and golden in colour.

 

References

Fernando, N. (2020). 5 Great Reasons to Cook with Your Kids. Retrieved 6 April 2022 from https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Cooking-With-Your-Children.aspx#:~:text=While%20cooking%20with%20your%20child,kitchen%20as%20you%20cook%20together.

Gavin, M.L. (2021). Cooking with Preschoolers. Retrieved 6 April 2022 from  https://kidshealth.org/en/parents/cooking-preschool.html

Miyashiro, L. (2017). Chicken Avocado Roll-Ups. Retrieved 6 April 2022 from https://www.delish.com/cooking/recipes/a52540/chicken-avocado-roll-ups/.

Good Food Team. (2014). Oatmeal raisin cookies. Retrieved 6 April 2022 from https://www.bbcgoodfood.com/recipes/oatmeal-raisin-cookies.

My Kids Lick The Bowl. (2021). Healthy Mac and Cheese with Veggies. Retrieved 6 April 2022 from https://mykidslickthebowl.com/healthy-macaroni-cheese-with-vegetables/

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