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Good food guide
Kids in the kitchen
Cooking tasty, healthy food with your children is a great way to have fun and teach them about healthy eating.
Healthy food can be great fun for kids if they help you prepare it. Watch a video about cooking for kids
Kids love developing new skills. Even fussy eaters may be tempted by dishes they've made themselves.
So let them have a go in the kitchen, and praise them for their efforts. They might even help with the washing up.
It’s essential to supervise children in the kitchen at all times.
Restrict the jobs that you give them according to their age and ability. For example, pre-schoolers might only mix dough with their hands, whereas older kids can peel and chop vegetables.
Don’t forget to tell them the hygiene and safety rules before you start. Explain why some things in a kitchen are dangerous.
Important hygiene rules include:
- Always wash your hands before cooking and after handling raw meat or fish.
- Clean surfaces that have had raw meat on them immediately, such as chopping boards.
- Always check that poultry and pork are cooked all the way through, until the juices run clear.
- Wash all fruit and vegetables.
Important safety tips include:
- Never run in the kitchen.
- Mop up spills straight away.
- Hold and use knives with great care (show children the correct way).
- Turn pan handles into the hob, but not over a flame.
- Always wear oven gloves when putting something in or getting something out of the oven.
- Watch out for fat spitting from a hot frying pan or roasting tin.
Make it fun
Take kids shopping with you so they can choose the ingredients themselves.
Give yourself plenty of time, and have some spare ingredients in case the children make mistakes.
Choose something that will be simple and healthy. It can be fun to make something that the children can make into shapes or decorate with a smiley face.
To get started, try this recipe for fish cakes.
Find more healthy recipes that the whole family will love in the Change4Life recipe book
- 1 can (213g) of pink salmon
- 100g wholemeal breadcrumbs
- 3 spring onions, finely chopped
- 1 beaten egg
- 1 tbsp horseradish sauce
- 3 tbsp chopped fresh parsley or dill
- 1 tbsp lemon juice
- 1 tbsp vegetable oil
- Pinch of ground black pepper
- 4 slices of lemon
- 8 capers, drained
- 2 cherry tomatoes, cut in half
First, help the children get all the ingredients out of the cupboards and fridge. Then everyone can help prepare them as above. So beat the egg, chop the herbs, onions and tomatoes, slice and juice the lemon, and drain the capers.
Open the can of salmon and remove any pieces of skin or bones. Let the children flake the fish into a mixing bowl.
Now add the spring onions, breadcrumbs, egg, lemon juice, horseradish sauce, herbs, oil and pepper. The kids can then combine the mixture, with their hands or a wooden spoon, until the ingredients are mixed well.
Next, separate the mixture into four equal portions and make them into a round shape. (They can be made into fun shapes, but remember that they may not cook evenly.)
- Pre-heat the grill.
- Brush the fishcakes with a little oil.
- Grill the fishcakes for around five minutes on each side, until golden and sizzling. (Remember, it’s not safe for younger children to use the oven.)
- Let the fishcakes cool a little, then allow the kids to make smiley faces on top of the fishcakes, using a lemon slice for a mouth, half a cherry tomato for a nose and capers for the eyes.
- Serve the fishcakes with a fresh green salad, and enjoy.
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