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Noora Mousa • Registered Dietitian Nutritionist, RDN • Jul 20, 2014

holiday eating healthy foods for children

Did you know that a kitchen can be a great place to bond with your kids and teach them about healthy eating habits, nutrition,creativity, math, reading skills, and science? If you are wondering how? Then it’s time to start cooking with your kids! There are many benefits to involving your kids in the kitchen and allowing them to help with cooking meals. Here are some of the benefits:

  • Expanding their Palate: kids are more likely to take a bite of new foods when they are involved in meal preparation, therefore, it’s important to introduce new fruits, vegetables, grains, and lean proteins when cooking with them.
  • Boost Self-Confidence: Allowing kids to help in the kitchen gives them a sense of accomplishment, because they feel proud to help out and complete a task!
  • Math:  Cooking is a great way to help your kids practice their math skills without them fussing about it! Kids learn about numbers, fractions, and addition while measuring dry and wet ingredients when using measuring cups and spoons.
  • Reading Skills: Reading and following a recipe step-by-step is one of the best ways to let kids practice their reading skills and learn how to follow instructions.
  • Science: A kitchen can be an exciting lab full of fun food chemistry experiments!  Kids learn about the chemistry changes that occur to foods during cooking, such as changes in texture, taste, smell, and flavor.
  • Creativity: Invite your kids to use their creativity and imagination while cooking and garnishing their finished product, such as decorating mini pizzas with mushrooms, bell peppers, tomatoes, basil, and cheese or decorating pancakes with strawberries and bananas in the shape of a flower, a bear, or a cat!
  • Bonding and Quality Time: If you wish you had more time to spend with your kids, then take advantage of cooking with them because it’s an interactive and engaging activity the whole family will love and enjoy doing together!


Be Safe: Cooking with Children Kitchen Safety Guidelines!    

Cooking is a great way to have fun as a family, but it’s important to play it safe and follow kitchen safety rules:

  • Teach kids to wash their hands with soap and warm water before they begin cooking.
  • Teach kids how to wash fruits and vegetables with water before incorporating them into a dish.
  • Teach kids to always use cutting boards when chopping or slicing ingredients.
  • Talk to your kids about asking for permission before using blender, food processor, or any other sharp utensils in the kitchen!


Are you wondering what to make with your kids on Sunday morning? Go ahead and try these delicious pancakes!!

Strawberry Banana Pancakes Recipe*        


  • 1 large banana, peeled
  • 1 cup complete pancake mix
  • ½ cup water
  • nonstick cooking spray
  • 1½ cups unsweetened frozen strawberries
  • ½ cup unsweetened applesauce


  1. Place banana in a medium bowl and mash with a fork into small pieces.
  2. Add pancake mix and water into the bowl with the banana. Stir until blended. The batter will be sticky.
  3. Spray a large skillet with nonstick cooking spray. Place over medium heat on stovetop.
  4. Pour ¼ cup of batter for each pancake into hot skillet.
  5. Cook Pancakes for about 2 minutes or until they are golden brown in color. Flip pancakes over with a spatula. Cook for another 2 minutes or until they are golden brown. Repeat until you have used all the batter.


  1. Place frozen berries and applesauce in a small microwave safe bowl.
  2. Cover the bowl with a lid or plastic wrap.
  3. Microwave on high for 1 minute. Stir, then microwave on high for 1 minute more
  4. Use pot holders to remove the bowl from the microwave because it may be hot
  5. Place 1⁄3 cup fruit topping over 2 pancakes on each plate, then serve.










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Written by Noora MousaWritten on Jul 20, 2014Last updated on Aug 05, 2014




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