Cooking with children — healthy eating activities for kids

Cooking with children isn't just about preparing food — it can also be an educational adventure into the realms of taste and creativity! 

As parents and guardians, we have a wonderful opportunity to instil healthy eating habits and culinary skills in our little ones. So, what are you waiting for? Join us on a culinary adventure, covering everything from kitchen safety to healthy eating activities for kids! 

Kitchen safety: 4 tips when cooking with children

Before we dive into the mixing bowls and measuring cups, it's vital to establish these safety rules…

1. Always supervise: No matter how skilled your little chef might be, adult supervision is key.
2. Teach hand washing: Emphasise the importance of cleanliness to avoid food contamination.
3. Safe handling of utensils: Teach children how to correctly hold and use kitchen tools.
4. Understanding heat: Explain the risks associated with stoves and ovens and always keep them at a safe distance.

Basic cooking techniques

Cooking tasks should be age-appropriate to ensure that they are both safe and enjoyable.

• Toddlers (2 to 3-year-olds): Let them wash fruits and veggies, or stir ingredients in a bowl.
• 4 to 5-year-olds: At this stage, children can help measure ingredients, knead dough, and mix.
• 6 to 9-year-olds: Introduce basic cutting with child-safe knives, and simple recipes they can follow.
• 10 to 12-year-olds: At this stage, children can start managing simple heat-related tasks under adult supervision, like toasting bread or boiling pasta.

Developing a positive relationship with food — Top 3 tips

Cooking with your children is more than just a means to an end — it's about building a healthy relationship with food. Here are our top three tips. 

1. Explore flavours: Encourage little ones to try new ingredients and discuss what they like or dislike about them.
2. Understanding nutrition: Use every opportunity to teach children about the different food groups and their benefits.
3. Respecting food: Instil an appreciation for food and discourage wasteful habits.

It’s important to emphasise that treats and desserts can still be enjoyed in moderation, as part of a balanced diet. Starting these conversations early helps establish a healthy, lifelong relationship with food. 

6 healthy eating activities for kids — making nutrition fun 

Combining play with learning about nutrition can have a significant impact. Here are some activities to make healthy eating for children fun...

1. Colourful food charts: Create charts with your children that showcase different fruits and vegetables, categorised by their colours. Ask your little one to tick off the ones they eat! This is a visual and interactive way to introduce youngsters to a variety of healthy foods.

2. Garden-to-table: If you have space, involve kids in growing simple herbs or vegetables. Gardening activities can nurture a deeper connection to the food children eat and the work that goes into growing it. See for yourself — check out our Mini Greenhouse! 

3. Nutrition-based games: Playing games like 'Nutrition bingo' or 'Healthy eating memory cards' can make learning about different food groups (and their benefits) more engaging and memorable.

4. Presentation skills: Encourage children to plate their dishes creatively. Whether it's making funny faces with fruits or presenting a colourful salad, this boosts their artistic abilities and pride in their creations.

5. Cooking challenges: Introduce friendly cooking challenges, like: Who can make the healthiest snack? Or, who can make the most colourful fruit salad? This not only makes cooking fun but also builds confidence, as little ones take on and complete challenges.

6. Theme days: Have themed cooking days, such as 'Italian night' or 'Tropical treats day'. In this way, children can explore recipes from different cultures, broadening their culinary horizons — and fostering an appreciation for global cuisines. 

Engaging kids in healthy eating

One effective way to get children excited about healthy eating is to involve them in the cooking process. Cooking together is a prime opportunity to show appreciation for your little one’s creations, giving them an extra sense of achievement and motivation to try new things. 

At the same time, it allows you to discuss healthy eating and why certain foods are beneficial for both body and mind. 

2 easy and healthy recipes for kids

Finding appealing healthy eating activities for kids can be a challenge, but it's not impossible. We've compiled a list of simple, delicious snack recipes that are sure to be a hit with your little ones.

Please note: our snack recipes are designed with child participation in mind. While some steps are adult-only (like using the oven), there’s plenty for kids to assist with. Involve your child in measuring ingredients to practise numeracy, or discuss the science behind baking (like how heat changes the food's appearance and taste). Even simple tasks like whisking, sprinkling toppings, or spreading ingredients can help to refine your child’s fine motor skills. 

Recipe 1: Peanut butter apples

This is an inventive way to make fruit more enticing for kids!

You will need:

• An apple
• Peanut butter
• Chocolate sprinkles
• A child-safe knife
• An apple corer

Steps:

1. Slice the apple into rings and remove the core.
2. Ask your child to spread peanut butter on each ring.
3. Let your little one enjoy adding chocolate sprinkles!
4. Enjoy this guilt-free treat!

Recipe 2: Peanut butter bears

This is a playful and nutritious breakfast option that combines both fruit and protein.

You will need:

• Toast bread
• Peanut butter
• Banana
• Blueberries
• A child-safe knife

Steps:

1. Toast a bread slice. 
2. Ask your child to spread peanut butter on it. 
3. Help your little one to make banana slices for the nose and ears.
4. Let them add blueberries for the eyes and nose!
5. Serve with orange juice.

Healthy eating activities for kids: recipe book

Embark on a delightful culinary adventure with your kids by introducing them to a world of exciting recipes! A personalised recipe book is an excellent tool to spark their interest in cookery. It's not just a collection of recipes — it can be a treasure trove of culinary experiments, favourite dishes, and a record of their growing skills in the kitchen! 

The first step

Kickstart your little one's culinary journey with toucanBox's printable recipe cards. They're the perfect starting point to build your family’s unique recipe collection. Each card is an opportunity for your child to express creativity, from writing down recipes to decorating their pages. 

Are you ready to take your family’s culinary explorations to the next level? Join our toucanBox Subscription Craft Club and watch as each box unfolds into a world of creativity and flavour. Not only will you receive engaging craft activities, but each box also comes with a delightful magazine packed with activities and themed recipes designed especially for kids. These fun, easy-to-follow recipes are perfect for budding chefs, turning every cooking experience into an adventure.

Can't wait to get started? Visit our toucanBox shop for a sneak peek at our range of craft activities and themed magazines!

Edited by James Hickman

Primary school teacher and educational writer

James is a Primary school teacher and copywriter with over 5 years of teaching experience. Having taught not only in the UK but also in Italy and Spain, he enjoys travelling and (having worked in architectural practice in Cambridge) loves crafting too!