Compared to younger children, kids aged 8 and above are more independent. It is time to embrace their independence by giving them more responsibilities in the kitchen. They don’t need as much supervision, but it is always a good idea to keep an eye on them. Remember to assess their safety skills before you allow them to work independently.
Skills and maturity levels within this age group tend to vary. Remember to always consider the ability of your children before assigning kitchen tasks.
Kitchen tasks:
- Rinse and clean vegetables and fruits
- Use basic kitchen tools including can opener
- Use food thermometer
- Juice a lemon or orange
- Measure and mix dry ingredients
Buttons and Bows Pasta
Prep time: 5 minutes
Cook time: 20 minutes
Yields: 4 servings
Serving size: 2 cups pasta and vegetables
Ingredients:
- 2 cups dry whole-wheat bowtie pasta (farfalle) (8 oz)
- 1 Tbsp olive oil
- 1 tsp garlic, minced (about 1 clove)
- 1 bag (16 oz) frozen peas and carrots
- 2 cups low-sodium chicken broth
- 2 Tbsp cornstarch
- 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
- 1 medium lemon, rinsed, for 1 tsp zest (use a grater to take a thin layer of skin off the lemon)
- ¼ tsp ground black pepper
*Children can help measure and dry pasta, mix ingredients together, and use blunt scissors to cut the parsley.
Directions:
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- Add pasta, and cook according to package directions. Drain.
- Meanwhile, heat olive oil and garlic over medium heat in a large sauté pan. Cook until soft, but not browned.
- Add peas and carrots. Cook gently until the vegetables are heated through.
- In a bowl, combine chicken broth and cornstarch. Mix well. Add to the pan with vegetables, and bring to a boil. Simmer gently for 1 minute.
- Add parsley, pasta, lemon zest, and pepper. Toss gently, and cook until the pasta is hot.
- Serve 2 cups of pasta and vegetables per portion.
Recipe adapted from: NHLBI Healthy Eating Recipe
Kids aged 10 – 12 are more mature and ready to embrace their independence in the kitchen. Remember to still keep an eye on them.
Kitchen tasks:
- Boil pasta, vegetables, and fruits
- Simmer ingredients on on the stovetop
- Use microwave and oven
- Follow a simple step-by-step recipe
- Slice and chop produce
Spinach and Corn Pancakes
Prep time: 10 minutes
Cook time: 25 minutes
Yields: 4 servings
Serving size: about 4 pancakes
Ingredients:
- ½ cup whole wheat flour
- 1 cup fat-free (skim) milk
- 2 Tbsp vegetable oil
- 2 large eggs
- 1 cup frozen chopped spinach, thawed and drained
- 1 cup whole corn kernels, thawed
- ¼ tsp ground black pepper
- Nonstick cooking spray
*Older children can try to follow the recipe by themselves under adult supervision.
Directions:
- Measure flour into a large mixing bowl.
- In a smaller bowl, combine milk, oil, and eggs, and mix well. Add milk mixture to flour, and mix until smooth.
- Add spinach, corn, and pepper to the mixture, and stir well.
- Heat a large nonstick sauté pan or griddle. Spray lightly with cooking spray.
- Spoon batter ¼ cup at a time onto the pan. Cook each pancake for 2–3 minutes, or until the bottom holds together and is golden brown. Carefully flip and cook the second side for an additional 1–2 minutes. (Recipe makes about 16–18 pancakes.)
- Serve immediately.
Recipe adapted from: NHLBI Healthy Eating Recipe
The information on age appropriate tasks is adapted from Teaching Kids to Cook and the infographic of Academy of Nutrition and Dietetics: https://www.eatright.org/food/resources/eatright-infographics/kid-friendly-kitchen-tasks-infographic
Do you have any questions regarding engaging kids in the kitchen? Let us know by commenting below!
