Recipe: Tangy Broccoli Cheddar Chowder

If your kids love cheese (and who doesn't?), this creamy, cheesy soup will win them over - and get them to eat their broccoli! Not only that, but the adults will love it too. Packed with plenty of flavor and nutrients, this is a warming, tasty soup that will fill you up on a frosty evening - or pretty much anytime. :-)

Serve with some whole grain crackers or whole grain bread and butter for a healthy lunch, or a light supper.

Tangy Broccoli Cheddar Chowder
(Serves 4-6.)

Ingredients:

(Image courtesy of Serge Bertasius Photography at FreeDigitalPhotos.net.)

2 Tbsps olive oil
1 small sweet onion, diced
1 large gold potato, peeled and diced
3 garlic cloves, grated
kosher salt and black pepper to taste
5 cups vegetable or chicken broth
6 cups chopped fresh broccoli, florettes and tender stems included
1 to 2 cups grated medium-sharp to sharp Cheddar cheese
2 tsps Dijon mustard

Directions:

• Get out a soup pot, add the olive oil and onion, and put over medium heat; cook until onions soften slightly.
• Add the diced potato and cook, stirring, until the potato softens, then add the garlic and cook for 1 more minute, stirring constantly.
• Pour in the broth and bring mixture to a boil, then add the broccoli, stir, reduce heat to medium-low, and simmer broccoli until just tender.
• Remove the pot from the heat and let soup cool slightly.
• Ladle soup into a blender or food processor and blend until smooth, doing this in batches if you have to, removing each blended batch to a clean soup pot.
• When all the soup is blended, put pot on medium heat and bring temperature back up until it is hot, but not boiling. 
• Now, slowly add in the cheese, stirring until melted. Add as much cheese as you like, then stir in the Dijon mustard. Taste and add salt and pepper as needed.
• Ladle into bowls and serve hot.

Recipe: Green Bean Parmesan Soup

 If you have trouble getting your kids to eat their vegetables, try this creamy soup. It's tasty, super simple to make, and creamy and cheesy so even the kids will eat it! If they object to the color, just tell them it's what "The Hulk" eats for breakfast. :-)


Smooth Moves Green Bean Parmesan Soup
(Makes 4 servings.)

Ingredients:

8 oz fresh young green beans, trimmed
2 Tbsp olive oil
1 garlic clove, grated
2 cups chicken or vegetable stock
1/2 cup shredded Parmesan cheese
1/4 cup cream or half-and-half
kosher salt and black pepper to taste

Directions:

• In a large soup pot, add the beans and olive oil, place over medium-high heat and stir until beans start to soften; about 3 minutes. Turn the heat down to medium and add the garlic and cook for 1 more minute.
• Add the stock and bring to a boil, then turn the heat down to low and simmer for 10 minutes or until the beans are tender.
• Let cool slightly, then put into a food processor or blender and process until smooth.
• Return the soup to the pot over low heat and stir until heated through again.
• Add the Parmesan cheese and cream and stir until cheese melts.
• Taste and add salt and pepper as needed; serve hot.

How to Create Healthy Harvest Soups Even Kids Will Love

Digging into a big pot of hearty vegetable soup might seem like the perfect meal to end a busy day, but not necessarily of you're a kid. It seems a kid's taste in soup is often limited to chicken noodle soup out of a can. When it comes to serving healthier soups, kids don't always appreciate your delicious creations.

Feeding kids a healthier bowl of soup can be tricky since most nutritious soups have a fair amount of vegetables in them. And picky kids tend to turn their noses up at vegetables, so it's pretty hard to get them to even try a bowl of soup that contains more than broth and noodles. Let's take a look at a few tricks to create a nutritious soup loaded with nutrients that even the fussiest kids will try.

Ranch Style Soup

As most parents know, dipping vegetables in creamy Ranch style dressing usually results in the kids ingesting at least some nutrition. Why not use this trick to serve a whole bowl of soup filled with vegetables? Cook up a batch of broccoli, for instance, then throw it in the blender and puree it until smooth. Now, sprinkle in a little bit of dry Ranch style dip seasoning and some milk, and puree again. Crush some whole wheat crackers into the bowl for a bit of crunch. Your kid may think they are eating a whole bowl of Ranch style dressing, but you know better. This trick works with any vegetable you can puree. However, if you prefer a chunky soup, just simmer chopped vegetables in broth until tender, then add Ranch style seasoning, milk, and stir. It's the flavor of the seasoning that will grab, and keep, a kid's attention.

Vegetable Noodle Soup

(Image courtesy of tiramisustudio at FreeDigitalPhotos.net.)

If chicken noodle soup out of a can is the only soup your child will even consider eating, why not give in – sort of.  To make the leap to a more nutritious option, begin by making chicken broth at home with lots of fresh garden vegetables. Simmer a variety of vegetables to get the most nutrients you can right in the broth itself. Use carrots, celery, onion, parsnips, kale, turnips, collard greens, broccoli, cauliflower, peas, zucchini, yellow squash, beans, corn, sweet potatoes, and anything else you can pull or dig out of the garden. Simmer these vegetables until they are completely soft, then strain and set the solids aside to puree later for another soup. Use the super-vegetable broth to make a more nutritious chicken noodle soup. Add even more nutrition by choosing whole wheat, spinach, or sun-dried tomato noodles. Your child gets the beloved chicken noodle soup, and you get the satisfaction of knowing it's loaded with nutrition.

Sweet Surprise Soup

Take a dessert or sweet side dish and turn it into soup. Pumpkin is a good example of a vegetable that most kids equate with dessert. Use plain canned pumpkin and flavor with spices and a pinch of sugar to taste. Or, you can dice a cooking (sugar) pumpkin and simmer until tender, then puree until smooth. Add a swirl of heavy cream to the top of the bowl for a pretty soup presentation, and sprinkle with cinnamon or allspice. You can also use sweet potatoes in the same way, mimicking a sweet potato casserole. Add a generous sprinkling of crushed pecans to complete this nutritious soup that also happens to be just sweet enough to please a picky eater.

Look at your kids' eating habits right now. No matter what they like to eat, you can usually find a way to re-create those eating habits into new healthier habits. It takes a bit of imagination and, let's admit it, a bit of trickery, but it's all worth it. Soon you'll be feeding your kids healthy soups they will actually eat, and enjoy!

Recipe: Healthy Homemade Fish Sticks

Do your kids love fish sticks, but you hate thinking of all the grease they are fried in?  Try this tasty homemade baked version that will make both you and the kids happy! You can also freeze these and reheat them later for a quick meal when you're pressed for time.

Healthy Homemade Fish Sticks
(Serves 4-6.)

Ingredients:

Fish sticks. (Photo credit: Wikipedia)

Tartar Sauce:
1/2 cup sour cream
1 Tbsp finely chopped pickles or pickle relish
sprinkle of dried dill, optional

Fish Sticks:
1 lb firm white fish, cut into finger-size strips
1/2 cup cornmeal
1/4 cup chopped almonds
1/4 tsp garlic powder
dash cayenne
1/4 cup whole wheat flour
1/4 tsp black pepper
2 egg whites
1 whole large egg
1 tsp fresh lemon juice

Directions:

• Make the tartar sauce first: Put the sour cream, chopped pickles, and dill in a bowl and stir to combine then cover and refrigerate.

• Preheat your oven to 425 degrees and put a cooking rack on a baking sheet.
• In a blender or food processor, combine the cornmeal, almonds, garlic powder, and cayenne, pulsing until a fine consistency. Pour out into a shallow dish; set aside.
• In another shallow dish, stir together the whole wheat flour and black pepper; set aside.
• In another shallow dish, whisk together the egg whites, whole egg, and lemon juice; set aside.
• Arrange the shallow dishes in this order - flour, egg, cornmeal.
• Dip each fish strip into the flour first, then the egg, then the cornmeal, shaking off excess in between each, then laying on the rack covered baking sheet.
• Repeat until all fish is coated.
• Bake fish in preheated oven for 15 minutes, flipping carefully with tongs once during the cooking time.
• Remove and let cool slightly on the rack before serving with the tartar sauce you prepared earlier.

Recipe: Pumpkin French Toast Breakfast Casserole

Who doesn't love French toast? Give this tasty breakfast casserole an extra healthy punch - and a lovely color - with pumpkin and spices, and the kids will be all over it! Assemble the night before, and pop in the oven before the kids get up, and you will have a nutritious hot breakfast all ready in a jiffy.

Pumpkin French Toast Breakfast Casserole

Ingredients:

6 slices French bread, cut into 1 inch cubes
6 slices Pumpernickel bread, cut into 1 inch cubes
1 cup pecans
4 slices bacon, cut into 1/2 inch pieces
1 cup pumpkin puree
3 cups half-and-half
8 large eggs
1 teaspoon vanilla
2 tablespoons brown sugar, packed
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1 teaspoon cinnamon
1/4 teaspoon salt
Maple syrup for serving

Directions:

• In a 3 quart glass baking dish, add the French and Pumpernickel bread, bacon and pecans.
• Mix together the pumpkin puree, half-and-half, eggs, vanilla, brown sugar, ginger, nutmeg, cinnamon and salt. 
• Pour the egg mixture over the bread and make sure the bread is coated as evenly as possible. Using a spatula press the bread down to help absorb the egg. Cover with tin foil and refrigerate overnight. 
• When ready to bake, preheat the oven to 350 degrees. 
• When oven is preheated, bake (covered) for 40 minutes, remove from oven, uncover, return to oven and bake an additional 20 minutes. 
• Drizzle maple syrup on top and serve immediately.

Wake Your Brain Up With Breakfast

We have all heard the phrase, “Breakfast is the most important meal of the day.”  There are many reasons why it's important to start the morning with a proper breakfast.  Simply stated:  Breakfast gives your body and brain the fuel they need to function.

It is especially important for children to eat a nourishing breakfast in the morning.  Young, growing brains need lots of energy to help focus and keep learning.  A child who skips breakfast is going to feel tired, restless, and irritable, possibly for the entire day.  Studies have proven time and time again that children who do not eat a healthy breakfast in the morning suffer both academically and socially.  They also suffer physically, often with obesity being the result.

You know how you, as an adult, feel if you skip breakfast.  Now just imagine if your brain was developing and growing at the rate of a child.  That empty tummy you experience if you skip breakfast is nothing compared to what a child will feel.

French Toast Souffle' Casserole (Photo credit: Bunches and Bits {Karina})

With that said, we know that eating a healthy breakfast every morning is important, especially for a child.  An easy way to ensure your child gets a healthy, well-rounded meal in the morning is with breakfast casseroles. 

I can hear you saying right now; “But I can't make a breakfast casserole in the morning!”  You don't have to.  Avoid a lot of preparation in the morning by planning ahead and you won't skip a beat during the morning rush.  Design a few breakfast casserole recipes to suit your family member's tastes and make several smaller casseroles on the weekend and put them in the refrigerator.  Now, before you wake your children up for school, pop their casseroles in the oven.  Before they walk out of the door, they'll have a delightfully delicious and nutritious breakfast to wake them (and their brains!) up. 

There is so much you can add to a casserole to meet everyone's nutritional needs.  To wake up your brain you want to eat foods that are high in protein, good carbs, fiber, calcium, iron, other minerals, and lots of vitamins. 

Make a breakfast casserole that contains whole-wheat or multi-grain bread, eggs, milk, maybe some cheese, meat, poultry or seafood, and vegetables, too, for a savory nutrition-packed dish.  If your child prefers a sweet breakfast, make a breakfast casserole that contains the same hearty bread, eggs, and milk, then add fruit and even nuts to the mix. You still get the protein, fiber, vitamins, and minerals, but this time in a sweeter version.

With a nutritious breakfast, you can boost body and brain function, helping your child feel better and think better so he or she can perform better in school and throughout the day.  All of this in one simple to make breakfast casserole!

There are many great ways to get the nutrition needed in the morning, but breakfast casseroles are definitely a great option.  They are versatile, easy to mix up and serve, and ready when you are.  How will you start your day out tomorrow?  Give your brain, and your child's brain, a chance to wake up with a hearty and healthy breakfast casserole.

Recipe: Home-Made Gluten-Free Chicken Nuggets

Eating out is nice, and there are more and more gluten-free restaurants popping up every day, but sometimes it's nice to be able to make one of your fast-food favorites at home. Obviously one should not eat chicken nuggets every day, but if you want a healthier, homemade version that you can indulge in from time to time, you can't go wrong with this from-scratch gluten-free version - the kids will love them, and with these, you don't have to wonder what's really in them!

Chicken Nugget Knockoff - Gluten Free

Ingredients:

Chicken nuggets (Photo credit: Wikipedia)

3 large or 4 smaller chicken breasts, skin and bone removed
2 Tbsp white distilled vinegar
1 tsp garlic salt
1 cup milk
1 cup cornstarch
1/2 tsp paprika
salt and pepper to taste
peanut oil for frying

Directions:

• Cut chicken into 1 inch chunks, keeping them as uniform in size as possible so they fry up evenly.
• Put chicken pieces in a large glass bowl, add the vinegar and garlic salt and toss to coat evenly; cover with plastic food wrap and set aside for 15 minutes to marinate.
• Get out a heavy Dutch oven and fill it with enough peanut oil to have at least 3 inches in the pot; set aside.

Prepare the coating:

• Pour the milk into a shallow bowl. In another shallow bowl, mix together the cornstarch, paprika, salt, and pepper.
• Just before ready to fry, prepare the chicken:
• Dip chicken pieces first in milk, then in the cornstarch mixture and set on a rack, then continue until all pieces are coated.
• Put the Dutch oven with the oil in it over medium-high heat and heat the oil to 350 degrees. (It's best to check with a thermometer.)
• Carefully lower a few chicken nuggets at a time into the hot oil, making sure there is enough room to allow the nuggets to fry evenly - don't over crowd.
• Fry for about 5 minutes or until nicely browned all over, then remove with a slotted spoon to a paper towel covered rack to drain. Sprinkle with salt if needed while the nuggets are still warm.
• Continue frying the chicken nuggets until done, then serve warm with gluten-free dipping sauces as desired.  This is a good 'copy cat' recipe for chicken nuggets your kids would typically get out at a fast food place - only healthier, and without the "mystery" ingredients!

Recipe: Marshmallow Peanut Butter Popcorn - Gluten-Free

Introduce them to this one, and your kids will forget all about feeling "deprived" of gluten! This gluten-free snack makes a great dessert that will keep everyone happy on movie night, and you won't have to worry about whether there is any hidden gluten in it. Whip this one up as a special treat from time to to time, and no one will complain about missing their favorite candy or cupcakes!

Ooey Gooey Marshmallow Peanut Butter Popcorn - Gluten Free
(Serves 4-6.)

Popcorn (Photo credit: jayneandd)

Ingredients:

12 cups popped popcorn
1/2 cup butter
3/4 cup brown sugar
20 large marshmallows (gluten free)
1/4 cup peanut butter

Directions:

• Put the popped popcorn in a heat-resistant bowl; set aside.
• Put the butter, brown sugar, and marshmallows in a large pot over low heat and cook, stirring frequently, until marshmallows are melted. Add the peanut butter and continue stirring until the peanut butter dissolves - remove from heat.
• Pour the hot marshmallow mixture evenly over the popcorn, tossing several times to coat evenly.
• You can butter your hands and form popcorn into small balls for a simpler serving idea - the kids would love to help!

Recipe: Gluten-Free Crispy Cheese Cracker Snacks

Your kids will be clamoring for this snack once they've tried it, and it can easily replace their favorite wheat and cheese snack crackers without a hint of complaint. Avoid the gluten and keep the kids happy - and it's super easy too!

Crispy Cheese Cracker Snacks - Gluten Free
(Makes about 6 dozen crackers.)

Ingredients:

1/3 cup unsalted butter, softened at room temperature
8 oz sharp Cheddar cheese, shredded
1 cup gluten-free flour*
1/2 tsp kosher salt

Directions: 

• Smash together the softened butter and shredded cheese in a bowl. You can use a potato masher. Continue mashing until the mixture is creamy.
• Add the flour and kosher salt, smash until you can form a dough ball with the mixture.
• Divide the dough ball into 4 equal parts, then roll each one into a log that's 1 inch in diameter. Wrap the logs in plastic food wrap, then seal in zipper bags. Put in freezer until the dough is semi-frozen.  It's easier to slice that way.
• Remove from freezer. With a sharp knife, cut logs into thin circles and place on an ungreased baking sheet.
• Preheat oven to 400 degrees.
• When oven is hot, bake the crackers for 10 to 12 minutes, or until light golden brown.
• Remove and cool before serving or storing in airtight containers.

*Try almond flour for a nice nutty taste, or try one of the gluten-free flour mixes we suggested last week.

Easy Gluten Free Meal Ideas For Kids

If your child is diagnosed with celiac disease, you are bound to have mixed feelings. It's a relief to know what it is that has been making him or her so sick. And you know celiac disease is easy to manage with the proper diet, even healing the damage already done. But in the same breath you may be panicking about what on earth you're going to cook.

Keeping gluten-free foods in the house for adults is one thing. Keeping gluten-free foods for kids is something altogether different. Not only do you have to make sure your child doesn't accidentally eat something with gluten in it, but you have to make sure the poor child isn't going to starve! We all know kids will stare into a fully stocked refrigerator and exclaim; "There's nothing to eat!" Imagine if most of the food in there was truly off limits.

That's why you need to plan ahead. Creating gluten-free meals and snacks is not that difficult if you prepare yourself. Start by learning the basics about the foods that are naturally gluten-free. Once you practice and perfect your label reading abilities, you can branch out into packaged foods with more confidence.
Let's start by looking at a few simple ideas for meals and snacks that are not fancy, but that will certainly be a welcome sight on your child's plate.

Breakfast

Veggies, fruit, & yogurt make a great breakfast. (Photo credit: Wikipedia)

Here's where you can go crazy with fruit, yogurt, and nuts. Forget trying to figure out if your multi-grain cereal has gluten in it. Dish up a bowl of unflavored yogurt with fresh berries and a big scoop of chopped almonds. There are also lactose-free dairy products available if your child is also lactose intolerant.
Scramble up some eggs and mix in cheese and veggies, then roll up into a corn tortilla for a breakfast burrito. Fried potatoes are another welcome change from a bowl of cereal. As a matter of fact, your child may not miss the cereal at all. Of course, Puffed Rice or Cream of Rice cereals can still be enjoyed. Again, be sure to double check the label.

Lunch or Snack

Simplicity is the name of the game here. You want some grab-and-go foods handy, but they still have to be filling. Stock up on lots and lots of nuts for snacking and for mixing into salads. Rice cakes or rice crackers with cheese, peanut butter, or hummus is a welcome snack on the go. Celery sticks dipped in hummus are another filling snack or light lunch.

Have a bag of corn chips on hand for quick nachos with melted cheese and fresh salsa. Again, label reading is a must when buying anything in a jar, can, or box. Slice up apples and spread with peanut butter. Or, better yet, put whole apples in the oven, stuff them with raisins, and bake until soft. And don't forget popcorn - which kids love! Avoid flavored popcorn;  instead choose regular plain popcorn and add your own gluten-free flavorings - you can even be creative and let your kids come up with their own gluten-free toppings.

Chicken breast, potatoes, vegetables (Photo credit: Wikipedia)

Dinner

When you cook dinner for your kids, you probably already make many gluten-free dishes. The trick here is to avoid as many packaged items as possible to make things easier on you. Use fresh citrus like lemon, lime, or even oranges to flavor chicken breasts. If you like a crunchy topping just chop up nuts and coat the chicken. Bake on a rack in the oven and you have a delicious meal that is gluten-free and simple to make. Serve with a quinoa or brown rice side dish mixed with fresh chopped veggies.

Use corn tortillas and put together easy pizzas in a flash by adding your favorite meats, cheese, and vegetables, then baking until the tortilla is crisp and cheese is melted. Bake potatoes and load them up with lots of cheese and veggies. Toss together some good albacore tuna with salad greens, chopped red bell peppers, celery, peas, and lots of crunchy nuts, then sprinkle with olive oil and red vinegar for a light meal on a hot summer night. Dinner is the time to serve plenty of veggies, lean meats, poultry, and seafood. Once you learn a few flavoring tricks, there is no reason your child should go hungry or feel deprived.

The cupboards do not have to be bare in a gluten-free kitchen. Nor do you have to spend loads of money on specialty foods. Look for naturally gluten-free foods, learn to read labels, and be creative. You'll get the hang of this in no time, and enjoy delicious and healthy foods right along with your child!

Recipe: Quick & Easy Spaghetti Dinner In A Pot

Check out this one-pot version of an old-fashioned favorite. It's super simple and easy, and the kids will love it! It's nothing fancy, but it's perfect for a quick dinner when you are pressed for time - and with everything in one pot, cleanup will be a snap too. (To fancy it up a bit and add some veggies, add one diced green, red, or yellow bell pepper with other ingredients after the beef is browned.)

Spaghetti And Meat Sauce Dinner In A Pot
 (Serves 4.)

Ingredients:

 (Photo credit: Wikipedia)

1 lb ground beef
1 Tbsp olive oil
1 tsp dried oregano
2 Tbsp grated onion
1 Tbsp grated garlic clove
1 can (6 oz) tomato paste
1 cup tomato juice
5 cups water
8 oz spaghetti pasta, uncooked
Parmesan cheese (for topping)

Directions:

• In large pot over medium-high heat, put the oil and ground beef, browning the beef until no pink remains.
• Add next 6 ingredients, stir to combine, then cover the pot, turn heat to low, and simmer for 10 minutes, stirring occasionally.
• Add the uncooked spaghetti pasta, stir to combine, cover the pot, and simmer for 15 to 20 minutes or until spaghetti pasta is cooked tender, stirring occasionally.
• Serve immediately, sprinkled with Parmesan cheese.

One-Pot Meals for Kids

If you have ever tried to cook with kids, you know the prep work can get frustrating. Kids aren't known for their patience, especially when food is involved. Any patience your kids have will fly out the window if dinner isn't on the table fast!

As your child watches you get out cutting boards, knives, colanders, beaters, cookbooks, peelers, whisks, measuring cups and spoons, pots, pans, baking sheets, etc. etc. etc., their eyes will most likely glaze over. Of course, we want our kids to learn to cook, but there has got to be an easier way, for both you and your kids.
The one pot meal is a cooking method made for kids. Having too many procedures can intimidate kids and make them want to skip the process altogether. Cooking should be fun, not frustrating.

Having a few simple one pot meals that a child can help put together is the easiest way to encourage a child to spend time in the kitchen cooking. Here is a list a couple of the easiest meals that kids can put together in one pot with ingredients that are simple to use.

Gourmet Mac-N-Cheese Pot

"Macaroni" and cheese. (Photo credit: Wikipedia)

Okay, it's really not gourmet, but your child doesn't need to know that. Start with a basic macaroni and cheese recipe. Get out a pot and prepare the mac and cheese according to the recipe. This is definitely a recipe every kid likes to make, so you're on your way already to a kid-friendly recipe.

After the mac and cheese is done, mix a frozen or canned vegetable into the mac and cheese. Frozen sweet peas work well, as does frozen broccoli. Your child may even like to try mixing in salsa and pinto beans or black beans for a Mexican macaroni and cheese dish. Just be sure your child chooses the ingredients so the dish is his or her own creation. You can stop there and serve, or you can create a cheesier version by adding more shredded cheese, or a creamier creation by adding cream cheese. And you can always stir in some shredded chicken if you want to add more protein and texture.

Ramen PB Crunch Thai Pot

It doesn't get much easier than this. Ramen noodles are turned into a delightfully delicious, and nutritious, meal with the addition of peanut butter (for protein) and veggies. Start simply by making the ramen noodles in a big pot according to package directions. You can use the flavor packets or leave them out. I recommend, however, that if you do use them, use only one.

Once the ramen noodles are done, take a tablespoon or more of good peanut butter and stir it into the hot ramen noodles. Now, here's where your child can choose other ingredients to add. If you keep cans of chop suey vegetables handy, that may be a good one to choose. Bean sprouts and water chestnuts alone would also be nice. Frozen french cut green beans or broccoli or sweet peas are all good choices. The more you let your child choose, the more likely it is that the meal will be eaten, and enjoyed.

Quinoa with Bacon and Vegetables (Photo credit: fritish)

Fluffy Veggie Pot

Instead of serving your child a vegetable or salad, which may very likely be pushed around the plate and not eaten, have your child cook up a full meal deal with veggies buried in fluffy stuff. For this dish you can choose either rice or quinoa for the 'fluff' portion of the meal. Start by cooking a pot of rice or quinoa according to directions on the box.

While the rice or quinoa is cooking, have your child choose the veggies for the pot.  Any assortment works just as long as your child gets to choose. When the quinoa or rice is done cooking, fluff it up with a fork, then toss in the veggies. It's that simple. Add seasoning to taste. If your child likes Mexican food, they might want to sprinkle in some taco seasoning and perhaps add pinto beans, corn, and some chopped tomatoes. The idea is to let your child have fun fluffing up the ingredients in the pot and then sitting down to a scrumptious bowl of healthy goodness.

We know that when we get kids involved in preparing and cooking their own meals they eat better. Try these simple one pot meals with your kids and they could start branching out on their own, looking for even more ways to create delicious meals for themselves, or maybe the whole family!

Cooking with Your Kids

There is little on this earth that can teach you as much about yourself and the way your children view you as cooking with your children. Of course, this is the perfect opportunity for many of us to let our hair down a little, relax, and have fun in the kitchen. Unfortunately, if you are anything like me, this is a difficult process to say the least. I am a bit of a control freak in my kitchen! It is my domain or sovereign territory so to speak. For this reason it is difficult to give up that little bit of control and hand over the reins to anyone - let alone children!

Image via WikipediaOn the other hand, I know they are learning important skills that they honestly need to know in life. This knowledge of course doesn't make it any less difficult when I'm scraping tomato sauce out of places I would never have thought to see it. If you are considering cooking with your children you need to make sure you have the proper ingredients on hand before beginning. You certainly do not want to be caught without that cup (or two!) full of patience you will be requiring, nor do you want to have to leave in the middle of things for a run to the local grocery store to pick up missing ingredients.

Another great rule of thumb when it comes to cooking with children is the KISS rule. (Keep it simple silly.) This rule will help out more than you ever realize. First of all, most children have relatively short attention spans. While they want to learn and help mommy (or daddy) out, they also do not want to get bored with the details. Use simple recipes when cooking with children and your chances for success will be much greater than with overly complicated or ingredient-intense recipes.

Image via WikipediaAs if this wasn't enough to absorb, another very important rule when it comes to cooking with children is to clean as you go whenever possible. (This is also helpful when cooking by yourself.) Trust me on this. While there is part of you that will want to put off the task of cleaning the messes that are made until later, or wait till the end and only clean once, this allows the opportunity for messes to layer and compound themselves. Constantly clean throughout the process for the best results. You should enlist your children in the cleaning process as well. While it may be easier to do yourself, it is far more important to teach them the basics of cleaning as you go. Remember one day they will more than likely invade your kitchen while you're not looking.

Cooking with children can be an incredible way to have a fun day if you are able to let go of the control that you hold over the kitchen. Give over the keys to your kingdom for a day of fun and frolicking among the flour and sugar and see just how many wonderful memories you can make with your little ones along the way.

Cooking for Little Ones

Cooking for toddlers and growing children presents some unique challenges along the way. While you want to provide them with those ever so important nutrients, it is often difficult to get them to eat those foods that are best for their growing bodies. We are all probably well aware of the food pyramid and the number of servings our children need of healthy grains, proteins, fruits, vegetables, and calcium products. Getting them to eat these nourishing foods is another matter all together unfortunately.

Image via WikipediaThe good news when cooking for children is that you do not necessarily need to incorporate all the important nutrients into every meal. The truth of the matter is that raw cucumbers, thinly sliced and sprinkled with salt, make a much healthier snack than potato chips and many little ones actually love this for a snack. You get a vegetable in their system and they are getting a treat at snack time. The same holds true for melon and cantaloupes. These make excellent snacks and can also be a great and healthy part of the diet for little ones.

When it comes to cooking for little ones, however man, woman, and child cannot live on macaroni and cheese alone. (It's been tried and tested and failed miserably.)  Try mixing things up whenever you can while keeping meals kid-friendly. It is important that you try to introduce whole grains, proteins, and vegetables whenever possible at meal times around your home.

Cooking healthier meals for kids is now easier than ever before. Fresh fruits and vegetables are best whenever possible. However, if you cannot manage fresh, you should avoid canned (fruits especially as they are often swimming in sugary sweetness) whenever possible. Frozen is far preferable to canned when it comes to both fruit and vegetables, as there are often fewer additives, and frozen foods are often frozen soon after picking, preserving many nutrients which may be lost from canned foods during processing.

If you need some great meal ideas that are kid-friendly and easy on the budget, you can often find recipes readily available online. You can meet your child's calcium and dairy product needs by adding milk as the drink of choice for meals or a slice of (REAL - NOT "American") cheese melted over their favorite vegetable. Ice cream, yogurt, and pudding also make excellent calcium rich treats, in moderation of course.

Image via WikipediaEncourage your children to try new things rather than cooking the same few meals over and over again that you know they are likely to eat. This prevents two things from happening. First of all, it helps you not to get bored when cooking for your children. Second, it allows your children to try new flavors and textures and form opinions about them. By trying new things they will learn not only about the things they dislike but also the foods they really enjoy. And they are more likely to grow up to become adults with a more adventurous (and healthy) palate when they are out on their own and cooking for themselves!

You should also keep in mind that your children are people too when cooking for them. Just as you have foods you like and dislike, they also will develop tastes over time. Those tastes may also change in time as well. It's frustrating, I know, to spend time and money preparing a meal only to have your child push the plate away and refuse to even try the meal. For this, I recommend enlisting their help in the kitchen. Children are much more likely to eat the things they had a hand in preparing as a matter of accomplishment and pride. (It's psychological warfare I know but all is fair in war and dinnertime!)

Perhaps the greatest gift you can give yourself (much greater than the help in the kitchen) by 'forcing' your little ones to help prepare dinner is that they will learn to better appreciate your culinary efforts and eat peacefully rather than sullenly. This tactic has met with great success in many households when cooking for little ones. I hope you will enjoy the same degree of success as well. (We'll talk more about cooking with your kids in our next post, so  be sure to check back later this week!)

Cooking Ideas for Kids: