bite size veggies

Why Cooking With Kids is Beneficial

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bite size veggiesThis is a guest post by Stephanie Lomax, a personal chef in the Washington Metropolitan area.

In today’s hectic world planning out healthy meals for your kids on top of all your other responsibilities may seem like a daunting task. On top of that getting kids to eat healthy food may seem impossible. Cooking alongside your children can actually prove to be a rewarding and practical solution for both you and your children!!!

You’re a busy parent working on a high stress, fully packed schedule! Taking care of your children is a job in itself but if you work outside of the home you may find yourself exhausted at the end of the day!After a long, tiring day your children run to you and frantically ask “What’s for dinner?! I’m HUNGRY!” As a parent you are left with a challenging decision. You ask yourself: “How can I find the time to cook a delicious and nutritious meal on top of everything else?” or “Should I pick up some quick easy fast food?”. Neither option seems like the best choice. Well don’t worry, there is a better choice!

Cooking meals with your children may seem like it only adds challenges to a tough dilemma. However, with simple meals and a little bit of prep ahead of time the benefits can outweigh the challenges! Here are 5 benefits to cooking with your children and some simple ways to plan meals to cook with your kids.


  1. Teach kids the importance of healthy eating and give them tips to implement even into adulthood. With the right cooking coach they can learn to avoid prepared foods, fast food and see the importance of healthy eating from a young age. Kids are also most likely to appreciate foods they typically wouldn’t eat if they were a part of the preparation process.
  2. Keeps kids busy. If you’ve ever tried to multi-task watching children and keeping them from mischief while try to prepare a meal then you understand the importance of this! Instead of hearing “He hit me!” or “I didn’t do it!” keep your children right by your side and give them productive work to accomplish.
  3. Turns kids into successful adults. The skills learned while preparing meals can be used in all aspects of life even outside the kitchen! Cooking instills skills like teamwork, attention to detail, responsibility, time management, and motor skill development.
  4. Works out better for you in the long run. Imagine coming home to a nice, delicious, meal already prepared and waiting for you. Imagine it being prepared by your own children! If children are trained from a young age by the time they reach their pre-teen years they can become quite independent in the kitchen!
  5. Quality time! This is a phrase that may sound cliche but there really is something to it. Cooking with your kids allows you to get to know your children in a non-threatening, peaceful environment. Observe their work habits, exceptional skills and guide them into success! When you’re cooking talk to your children and really listen as they tell you about the things that excite, worry, or frustrate them.


  • Cut vegetables and fruits in bulk and store them in the refrigerator ahead of time so they can be easily assembled when dinner time rolls around.
  • Incorporate a variety of fun colors, shapes, and flavors. If food looks fun, bright and fresh kids will be more likely to get excited about eating healthy.
  • Reinvent healthy alternatives to your child’s favorite meals! Examples: “Wheat-zza’s” (wheat pizzas) using wheat pitas or fresh noodle stir-fry chock full of vegetables instead of prepared noodle soup.
  • Give kids age appropriate tasks to complete. Ages 2-5 can stir, pour, and count food items placed in a dish. As they develop give kids more challenging responsibilities such as measurement, sifting, and proper knife and stove use (with supervision).

Try the kid friendly recipe below!!!

Wheat-zzas (Pita Pizzas)

A healthier alternative to a kid favorite. This recipe uses wheat pita bread and a semi-homemade veggie marinara sauce.


  • 6 pita rounds
  • 1 can tomato sauce (15 oz)
  • 1/2 cup shredded vegetables (try zucchini, carrots, or mushrooms)
  • A handful of fresh baby spinach
  • 8 oz shredded mozzarella
  • Toppings of your choice ( try incorporating your kids favorite veggies or use traditional toppings like pepperoni and sausage)


  1. Preheat oven to 425 degrees.
  2. Meanwhile in a small saucepan combine the tomato sauce and shredded vegetables of your choice and bring to a boil. Turn the stove down to low and simmer for about 5 minutes.
  3. Warm pitas in the preheated oven or in a microwave for 1 minute, or until soft. Place them on a baking sheet. Spread lightly with tomato sauce, pressing to flatten while spreading.
  4. Layer pitas with first with fresh baby spinach, then with cheese, and last the toppings of your choice.
  5. Place pitas in the preheated oven 8 minutes, or until the pita bread has reached desired crispness. Serve whole, or cut into slices.

What the kids can do:

Kids 6 and under can help mash the warm pita, spread sauce, and sprinkle cheese. Older kids can mix the shredded vegetables with the tomato sauce, shred the vegetables (with supervision) and assemble their own pizzas with less supervision.

Stephanie is a freelance personal chef located in the DC metropolitan area and she specializes in meal prep. If you are a busy working professional, a parent, or a fitness enthusiast then you can benefit from her. She will meet with you to discuss your needs and food preferences and then she will prepare meals fresh for you in the comfort of your own home! Contact Stephanie at for more information on her services.