Sometimes we are so busy we forget what is really important: nourishing our relationships and enjoying our children. Family dinners are a great way to do this, but better yet, don't miss out on another chance to connect together as a family by cooking together.
But the bonuses continue, says Danielle Townsend, a registered dietitian with Primary Healthcare Centers.
"Families that involve children in the process of meal planning and cooking often see kids more interested in trying new foods, especially if they helped prepare it," she says. "I think it's a sense of pride and accomplishment with them. They are proud that they've done this grownup task, and they are more than happy to celebrate in their creation."
Townsend has several family members ranging from their early teens to one as young as 4, and all enjoy time spent in the kitchen creating new dishes and experimenting with new ingredients.
"They especially enjoy when they get to measure and add ingredients, mash, stir and combine the ingredients and, of course, taste the final product," she adds.
It's a good idea to let older children get involved in the food budgeting, and this can start at the grocery store.
"Teach them to look for items on sale and show how to compare pricing with the amount of product you need to buy so you get more for your money," Townsend says. "You can also teach them what to buy in bulk and if they can freeze it."
The first step in involving children in the kitchen is to plan ahead, making sure they're not on a time crunch with extracurricular activities or homework on their schedules. That way, Townsend explains, parents will have time to explain what's on the menu and oversee the kids, keeping in mind that little hands are not as fast or sure as those that are more adept at cutting, slicing, etc.
With that in mind, there are several kitchen tools designed for kids. Younger children can cut some foods with butter knives, or you can purchase nylon-based serrated knives that are perfectly safe for kids to use. There are also complete kits, such as a mini silicone set that includes a whisk, spatulas and tongs (amazon.com, $14.98) or a 13-piece cooking set from Montessori that includes toddler-safe knives (amazon.com, $18.99).
"For older kids, generally 10 years and older, I would recommend they wear a cutting glove if you want to supervise them using sharp tools," Townsend says.
From a dietitian's standpoint, cooking together as a family can help, albeit in an indirect way, to bring an end to a growing problem that plagues America, particularly in the Deep South: childhood obesity.
"The adults in children's lives are the main role models when it comes to learning about healthy eating," Townsend says. "Unfortunately, food preferences and eating habits are passed down from generation to generation. If we can expose kids to more and more fruits and vegetables and less processed foods, we can positively affect the obesity rates in children."
Townsend recommends checking out the website, superhealthykids.com, to find a large collection of kid-friendly recipes perfect for families to prepare together, like these.
Chicken and Wild Rice Casserole
1 medium onion
5 medium carrots
5 stalks celery
1 1/4 cups sliced mushrooms
3 cloves garlic
1 cup wild rice, uncooked
3 cups low-sodium chicken broth
3 cups rotisserie chicken or leftover chicken
8 tablespoons butter, unsalted
4 tablespoons flour, all-purpose
1 teaspoon salt
1 teaspoon poultry seasoning
2 cups milk
3/4 cups Parmesan cheese
3 cups bread cubes or stuffing cubes
Preheat oven to 350 degrees F.
Chop the veggies and mince the garlic. Add to a casserole dish with wild rice and chicken broth. Cover dish tightly with foil and bake for 1 hour and 15 minutes.
Dice the chicken into bite-sized pieces and set aside. When the rice is almost done cooking, melt 4 tablespoons of butter in a saucepan. Add flour, salt and poultry seasoning; let cook for 1 minute. Add the milk and 1/2 cup Parmesan cheese; cook and stir until thickened. Remove from heat.
If you want to make the breaded topping, melt the other 4 tablespoons of butter and toss with the bread cubes.
When the rice is done cooking, remove pan from the oven. Add the chicken and sauce; stir to combine. Add the bread cubes to the top and sprinkle with the remaining Parmesan cheese.
Increase the oven temperature to 400 degrees F. Return pan to the oven (uncovered) and bake for 15-20 minutes. Serve warm.
Cheeseburger Wrap
Wrap:
1 pound lean ground beef
6 medium tortillas, preferably whole wheat
4 ounces cheddar cheese
2 medium tomatoes thinly sliced
1/2 cup sliced pickles
Salad:
1 medium cucumber
1 medium carrot
1 cup cherry tomatoes
4 medium radishes
1/2 cup corn
Add the beef to a skillet over medium heat, cooking for 6-8 minutes until no longer pink. Season with salt and pepper, to taste.
Prepare the salad. Chop cucumber; peel and chop carrot; quarter cherry tomatoes and thinly slice radishes. Toss together with the corn.
Warm tortillas as directed on package and chop tomato. Layer each tortilla with beef, cheese, tomatoes, ketchup to taste, mustard to taste, and a few pickle slices. Wrap tightly. Serve with salad on the side with preferred dressing.