K is for Kids in the kitchen - cooking with kids to teach self care

I’ll go first - cooking for kids under 10 can be nerve wracking. The whole time you have to wonder, will all this effort impress them this time? Or I’m I going to hear ‘It’s doesn’t taste the same as last time…’ ‘I don’t want my foods touching…’ ‘Eww...’

I wonder if you too have given in to snacks for dinner, or whatever they agree to eat at all and called it a day. I have gone to sleep wondering if my children had enough to eat today or if I am doing a good enough job of giving them proper nutrition, more times than I can count.

I will tell you though, what I have noticed, is that when they are in the kitchen watching, helping and handling the food with me, they seem to be convinced that it is more delicious than usual. Go figure. It must be something to do with feeling a sense of control over what they eat. Learning something new is a strong motivator for growing minds too!

Often, as busy women, when it is time to cook it might be easier to avoid having kids in the kitchen for safety and because it is much less distracting. The sense of disconnection comes when it is time to sit down and enjoy the food but there is little to no appreciation from the littles.

In this space where I share the benefits of mindfulness for children plus ideas and activities for the whole family to bond, I am excited to introduce the idea of inviting kids to the kitchen. Yes children between 4 - 10 can learn how to cook simple meals and prepare snacks.

Basic kitchen skills can teach kids: 

1. Self-care

2. Nutrition

3. Gratitude 

Sample daily mindful activities page from A.B.C Daily Habits for kids guided journal

If this seems like an overwhelming idea for your family, fear not - like anything else, it is possible to start with learning a few small tasks every week and gaining confidence together over time.

Now the next question might be, when and how to get started:

At what age should a child start cooking?

One of the main things to consider to decide if your child is ready are self-care skills for kids by age. I will list self-care skills related to feeding by age, according to research and educators:

2 — 3 yrs

• Potty training begins

• Aware of the meaning of ‘yes’, ‘no’, ‘stop’, ‘good’, ‘bad’

• Understands common dangers like ‘hot’, ‘fall’, ‘sharp’, ‘don’t touch’

• Sits to look at a book independently

• Willing to try different textured foods

• Uses napkin to clean face and hands

• Toothbrushing

• Uses a spoon or fork

3 — 4 yrs

• Proper hand washing

• Knows where items are around the house

• Plays well is a small group

• Feeds independently

• Can clear plate after meals

• Can pack items away where they go in the house

4 — 5 yrs

• Can follow simple rules

• Can help set the table

• Can feed pets

• Can take turns

5 — 6 yrs

• Can follow basic daily routines

• Can open lunch box and food packages

• Can pack a bag for outings

• Can sit still, follow instructions and do assignments alone

• Can express how they feel

Sample weekly recipe card from A.B.C Daily Habits for kids guided journal

6 — 7 yrs

• Can put help put groceries away

• Can tell time with help

• Knows to stay silent when appropriate

• Asks relevant questions

• Can prepare simple meals with supervision

7 — 9 yrs

• Remembers instructions, rules, sentences and words

• Recalls events accurately

• Does chores and shows basic time management

• Can hand wash small dishes and load dishwasher

• Begins to be curious and understand money

• Can help at the grocery store

8 — 10 yrs

• Reads and follows simple recipes

• Sets up and clean up on their own

Sample weekly recipe card page from A.B.C Daily Habits for kids guided journal

Observing the self-care skills that children are capable of by age can help you decide when you feel your littles are ready to join you on a mindful learning adventure with food.

As early as the age of 4, it is pretty safe to have your child watch you, help gather supplies and clean up in the kitchen. The rest is a matter of time and curiosity!

So the next question might be, what can I cook with kids?

Recipes for kids to make (4 -10 years old)

My positive experience with cooking with my small children inspired me to create a collection of the simple and healthy snacks we have learned to make together. The kitchen can be a place where wonderful bonding conversations happen, carrying over to the dinner table and household for the whole day. If you would like to try and learn one recipe together a week while becoming better together, I hope you find the cookbook and journal below a great resource for your family’s growth!

Kid’s first cookbook and easy recipes to teach children self-care:

For more ideas on how to guide your kids and you to better, more peaceful days filled with moments you’ll cherish, check out the A.B.C Daily Habits for Kids children’s journal.

It is an easy-to-follow interactive daily journal for kids ages 4-10.

Filled with guided mindfulness activities for the family

+ positive affirmations for kids

+ feelings charts and mindful coloring for kids

+ recipes for kids to make with you

++ more great habits to build together.

Here is how well organized it is set up for you: by week and letters of the alphabet, you can practice as many days of the week as you like!

*CLICK the journal page below to check out the book for yourself.*

I hope the time you spend here is worth your time and please read on!

Best vibes, Caroline.