Kids in the Kitchen: Exploring Healthy Dishes Around the World
One of the healthy life skills I’m working to instill in my kids is the joy of cooking. The joy of creating something in the kitchen of which they can be proud and the confidence in becoming be self-sufficient. If you are looking to do the same, this extended break we have at home is the perfect time. This week we’re taking a little trip around the world and exploring destinations by creating cuisine from different countries. And the kids are loving it. They are learning about a host of new ingredients and cooking techniques, all while staying busy and taking pride in making their own snacks and meals!
Here are some of our recent favorites and links to recipes we used:
1. Brazil – Acai Bowls
While you’ll find plenty of variations of Acai bowls on the West Coast and in Hawaii, this healthy bowl of goodness actually originated in Brazil. It’s become a favorite meal for our family because it’s healthy, hearty and easy to customize based on personal preferences.
At the heart of this meal is Acai, a sweet antioxidant-rich berry found in South American rainforests that is frozen and blended into a thick smoothie base. If you think this is not something you may find readily at your local grocer, you’re likely correct. We use a powder form from Amazon.com that you scoop and blend with frozen berries and milk. And honestly, if you don’t have any açaí, just blend frozen berries for your base, which is delicious as well.
Next, slice and layer your fruits to your liking. Some of our favorites include:
Kiwi
Strawberries
Bananas
Raspberries
Blueberries
Mango
Pineapple
Top it off with ingredients like granola, shredded coconut, honey, almonds and chia seeds. That’s it. Grab a spoon and dig in for a delicious, kid-friendly favorite.
Skills kids learn:
How different fruits pair together
How to properly wash fruit
How to safely chop fruit
How to use a blender
Measuring
What antioxidants are and why they are important as part of our diet
Proper cleanup
2. Italy – Turkey Meatballs
With our Italian heritage, we’re tend to be big fans of most dishes from this vibrant country. My kids were already eating green olives and steamed artichoke as toddlers. Now, if you do your research you’ll find that meatballs more likely originated in Persia, but Italy has had its own versions of this pasta companion for centuries. And meatballs make the perfect hands-on recipe for kids to measure and mix with their fingers. And of course, the best part is rolling them into bite-sized balls. We like to use heart-healthy alternatives to beef – like turkey – and meatball recipes make substitution easy with plenty of herbs and spices to keep things flavorful.
While I’m a “little of this, little of that” chef with my meatballs, there are plenty of great recipes that use ingredients you likely already have in your pantry.
Skills kids learn:
How to handle raw meat safely
Measuring
How different spices smell and taste
Why you only need small amounts of herbs and spices
How to use the oven settings
How to safely handle hot pans
How to use a thermometer to test meat temp and why it’s important
Proper cleanup
3. Spain – Churros
You can’t cook with kids and leave out dessert! And some of our favorite desserts come from around the world. My son requested churros and, to my surprise, these were much easier to make than I expected. These fried dough snacks originated in Spain and Portugal, but let’s be honest, we’re much more likely to grab them on a Costco run these days. And it may be debatable that this is considered “healthy”, but one reason I like churros as a dessert option is because their portions are small and you can pair them with a side of fruit to teach kids how to balance sweet treats with healthy options.
These are simple and delicious and quick enough to make for an afternoon treat. I did not attempt these, however, without a recipe – and we found a great one here.
Skills kids learn:
How to crack eggs, raw food safety
How to mix safely on hot stovetop
Measuring
How to use a piping bag
How to use oven settings
How to safely handle hot pans
Proper cleanup
Take your own “food vacation” by making a list your family’s favorite destinations, let the kids research recipes that will transport your taste buds while you’re stuck at home while introducing new flavors and cooking experiences to the entire family. For more healthy cooking ideas for the entire family, check out the kids-friendly recipes on the Action for Healthy Kids Blog.