Our mission is to help people improve the quality of their lives through research-based information and informal educational opportunities focused on issues and needs.

Susan M. Morgan, CFCS
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422
April 19, 2000

Allowing your children to help out in the kitchen is a win-win situation for all involved: When you involve your child in meal preparation, he or she is more likely to develop an interest in eating and trying new foods. It increases a child's confidence and self-esteem. It teaches them a useful, necessary skill. It offers quality family time together. It expands your child's culinary horizons. Your child's assistance can really ease your cooking burdens.

Even if your children are too young to truly help, it is never too early to begin teaching them kitchen skills by allowing them to assist you in the kitchen. Whenever possible, include your family in planning menus, shopping for and putting away the groceries, preparing meals, setting the table and cleaning up (including washing and putting away the dishes and silverware).

Start by designating an accessible part of the kitchen as the "Kids Kitchen Corner." Put non-breakable plates and glasses there and make sure silverware is nearby. Designate a bowl for fruit, snack bars, and other items for kids to snack on.

Provide counter space and a notepad where kids can maintain their own grocery list as supplies dwindle.

Kids can have their own corner in the fridge too, where they can easily locate cheese sticks, drinks, yogurt and other refrigerated items without holding the door open for long periods.

Invite them to go to the grocery store to develop their own nutritious lunch and snack ideas. Read labels for calorie counts and preservatives, assess packaging and comparison shop for price value.

Encourage children to make their own lunches and snacks, get their own drinks and then clean up by stacking their dishes or putting them in the dishwasher.

Try to provide encouragement and instruct rather than criticize.

Begin any advice with praise. "Gee you did a great job packing your lunch, but let's put your banana and sandwich on top of your juice so they don't get mashed."

Don't expect kids to strive for perfection, but encourage them to reach for accomplishment. Be consistent and helpful, but don't take over.

SAFETY FIRST
Remember the following safety tips when young children help in the kitchen:

• Wash hands before beginning food preparation, and again after handling certain foods such as raw meat and poultry.
• Supervise your child during all cooking activities.
• Avoid asking children to do things that may be too difficult such as using measuring spoons to measure liquids.
• Use child-safe equipment such as plastic bowls and blunt knives and use pot holders and mitts for handling hot dishes and pots.
• Use sturdy stools when working at high counters.
• Tie back long hair and loose clothing.

SUPERVISION
Supervision is the key to cooking with kids. Children develop cooking skills at different rates, so it's important to have an adult introduce children to skills that match their ability level. Preparing meals is more fun, and quicker, when the whole family gets involved. Refer to the list below to see how your children can help with meal preparation:

• Ages 3-6 years:
  Stir ingredients in a bowl. Scrub and wash fruits/vegetables. Tear lettuce to make a salad. Add ingredients to a bowl.
• Ages 6-8 years:
  Fill and level measuring cups and spoons. Set the table. Beat ingredients with a wire whisk. Use a dull knife to cut soft foods.
• Ages 8-10 years:
  Use a can opener. Use a microwave oven. Prepare simple recipes with few ingredients.
• Ages 10-12 years:
  Use an oven. Use a knife with supervision. Use a grater to shred ingredients.
• Ages 13-16 years:
  Make recipes with multiple ingredients. Prepare recipes independently.

The following recipes may assist you in your search for a heart healthy lifestyle:

MUNCHSTER PIZZA
Makes 12 Pizzas

1/2 pound Lean Ground Beef
6 English Muffins (split, toasted)
1 cup Prepared Pizza Sauce
1/8 teaspoon Salt
1/8 teaspoon Pepper
1-1/2 cups Shredded Mozzarella Cheese
Grated Parmesan Cheese
Optional Toppings: Sliced Ripe Olives, Jarred Sliced Mushrooms

In a large, nonstick skillet, brown ground beef over medium heat 8 minutes or until beef is no longer pink, stirring occasionally. Pour off drippings. Season with salt and pepper; set aside. Let your child spoon sauce onto muffin halves and spread it with the back of the spoon. Let your child top with cooked ground beef, cheeses and toppings, as desired. Place pizzas on baking sheet. Broil 3 to 4 inches from heat until cheese is melted.

TOUCHDOWN TOASTADAS
Makes 4 Servings

4 Corn Tortillas
Nonstick Cooking Spray
1 cup Fat-Free Refried Black Beans or Fat-Free Refried Beans
3/4 cup Shredded Reduced-Fat Monterey Jack Cheese
1 cup Nonfat Sour Cream or Low-Fat Sour Cream
1 cup Shredded Lettuce
1 cup Shredded Carrots
1 cup Salsa

Heat oven to 350° F. Lightly spray both sides of each tortilla with nonstick cooking spray. Place tortillas on baking sheet. Bake 10 minutes or until crisp. Remove from oven. Spread 1/4 cup beans on each tortilla. Top each tortilla with 3 tablespoons cheese. Put back into oven. Bake until cheese melts (about 2 minutes). Remove tortillas from pan and place each one on a dinner plate. Top each tortilla with 1/4 cup sour cream, 1/4 cup shredded lettuce, 1/4 cup shredded carrots, and 1/4 cup salsa. Serve.

BREAKAWAY BANANA SPLIT
Makes 1 Serving

1 small Banana (peeled)
1 cup Low-Fat Vanilla Yogurt
1/4 cup Low-Fat Granola
1/4 cup Fresh Blueberries or Other Fresh Berries

Cut the banana in half lengthwise (from tip to tip). Spoon yogurt into a cereal bowl. Place the banana halves on the sides of the yogurt. Top the yogurt with granola and blueberries. Serve.

The information presented is for educational purposes only. References to trade names is made with the understanding that no discrimination is intended and no endorsement by North Carolina Cooperative Extension Service is implied.

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Date Created 4/24/99
Last Revised 4/24/99