By Cristina F. Toscano
5 Fun Recipes to Cook WITH your Toddler
Cooking with your little one is a great way to bond while establishing healthy eating habits. It can be a fun rainy day activity, a learning experience, and a teaching moment-all in one! Here are some ideas for easy meals you can create together:
1. Berry Parfait: A fruit parfait is delicious and easy to make. Help your toddler to layer yogurt, granola, and colorful berries in a clear bowl or glass.
- *Nutrition Bonus: Berries are low in sugar and high in fiber, making them a delicious snack that can help keep bellies full longer.
2. Personal Pizza: To save time, use whole wheat pita bread or a whole wheat English muffin. Let your child top it with tomato sauce, mozzarella cheese (low fat variety if your child is over 2 years old), and veggies. Then, just place it in the oven until the cheese melts.
- *Tip: Pre-chop some colorful vegetables (tomatoes, mushrooms, spinach, peppers, zucchini, etc.) so that your child can easily put some on the pizza.
- *Nutrition Bonus: Different colored vegetables contain different nutrients. By eating a rainbow of colors, you are ensuring that you and your child are getting all the nutrients your bodies need.
3. Cookie Cutter Peanut Butter and Banana Sandwiches: Let your child help you spread peanut butter and sliced bananas on whole wheat bread. Then, use cookie cutters to cut it into silly shapes.
- *Nut allergy? Use a nut-free alternative spread OR make a grilled cheese sandwich instead.
- *Tip: To avoid a choking hazard, spread the peanut butter in a thin layer on the bread.
- *Nutrition Bonus: Peanut butter is high in fat, which is actually a GOOD thing-especially for toddlers. Dietary fat helps them to grow, to absorb certain vitamins, and is necessary for brain development.
4. Fruit & Frozen Yogurt Bites: Line up muffin cups and use a spoon to place a dollop of yogurt in each. Then let your child decorate it with pieces of cut-up fruit. Place in the freezer, and once it’s frozen-enjoy.
- *Nutrition Bonus: The yogurt in this recipe provides calcium which helps build strong bones.
- *Tip: Read the ingredients label when shopping for yogurt, and select those with little to no added sugar. If your child is younger than 2 years old, select whole milk yogurt.
5. Spaghetti Squash with Tomato Sauce: The adult should be in charge of cutting and roasting the spaghetti squash. Simply cut the squash in half, scoop out the seeds, and sprinkle with olive oil. Roast for 50-60 minutes (until tender). Once it has cooled, your little one will have fun using a fork (or maybe even their fingers) to scrape out the spaghetti strands. Top with your favorite sauce and enjoy.
- *Nutrition Bonus: The Vitamin C in the lentil bolognese sauce will help your body absorb even more of the iron in the lentils.
- *Tip: For extra nutrition, mix boiled lentils with your favorite tomato sauce for a simple, yet delicious, Bolognese sauce alternative.
*Keep in mind that things WILL get messy and that’s okay. Embrace it! Place a plastic shower curtain or tablecloth on the floor, and have fun. For more information about the benefits of getting messy, check out my last blog, The Art of Messy Eating.
Quick Safety Tips:
*Always watch for choking hazards and never leave your child unattended with food.
*Never let your child touch sharp knives or hot surfaces.
Sources:
https://www.choosemyplate.gov/fruits-nutrients-health
https://www.choosemyplate.gov/vegetables
https://www.health.harvard.edu/healthy-eating/ask-the-doctor-why-is-peanut-butter-healthy-if-it-has-saturated-fat
https://kidshealth.org/en/parents/toddler-food.html
https://kidshealth.org/en/parents/fat.html
Cristina is a Nutrition Educator for Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program’s Parent Toddler Nutrition Program. She can be reached at cft36@cornell.edu