As a parent or caregiver, does it ever feel like a struggle to get your kids to eat a variety of healthy and colorful vegetables and to go out of their culinary comfort zones? Is picky eating or an aversion to trying (let along eating) anything green your daily reality? On this week’s Liz’s Healthy Table, my guest, Diana Rice, RD says something as simple as passing a mixing bowl and a whisk to your wee ones can turn finicky eaters into adventure seekers. Tune in, because mealtime bliss is about to become the new norm in your household!
Diana Rice, RD is the voice behind The Baby Steps Dietitian where you’ll find easy recipes that appeal to kids and adults and nutrition advice on pregnancy, postpartum health, feeding toddlers, and a whole lot more. She consults with The Kids Cook Monday and is passionate about getting kids into the kitchen where they can cook, explore, and learn to love a rainbow of healthy foods.
Is cooking with kids messy? Sure! Can kids be trusted with a knife? Sure … but with some important caveats! What’s great about Diana’s approach is that she has easy and (mostly) mess-free methods that engage young children in a fun and age-appropriate way. Yes, you might end up with a blueberry smoothie incident or two (listen for more details,) but the rewards are great. Inspire your children to seek out new flavors and foods with Diana’s simple tips and tricks.
Stay tuned for two great recipes: Cheesy Zucchini Black Bean Skillet from The Kids Cook Monday and my Hearty Barley Salad with Cucumber, Tomato, and Arugula.
- Diana shares how her passion for cooking with children has grown.
- The proven benefits of cooking with children, including building a more nutritious diet later in life by developing cooking skills.
- An application for real-world math and science in the kitchen.
- What are the ages and stages for cooking with your children? Diana gives you all the culinary milestones.
- Empowering children by encouraging them to participate in something the entire family can enjoy.
- Important tips for knife safety—use the bear claw method!
- How to get The Kids Cook Monday into your child’s school.
- Diana shares her favorite cookbooks for parents and caregivers.
- Clever ideas for adapting recipes to your children’s taste buds.
- 1 tablespoon olive oil
- 1 to 2 cloves garlic, minced
- 1½ cups cooked rice
- 1½ cups zucchini, quartered lengthwise and sliced
- ½ cup diced green bell pepper
- ¼ teaspoon crushed red pepper
- ½ teaspoon salt, or to taste
- ¼ to ⅓ cup vegetable stock, optional
- 1 can black beans, drained and rinsed
- 1 can (14.5 oz.) fire-roasted diced tomatoes, undrained
- 1 cup grated Cheddar cheese (or any good melting cheese)
- Together: Prep ingredients.
- Adult: Heat oil in large skillet over medium heat.
- Together: Add zucchini, garlic, crushed red pepper and bell pepper; cook 5 minutes, stirring occasionally. Add beans and undrained tomatoes (adding a little vegetable stock here is optional).
- Adult: Increase the heat to medium high and add the cooked rice. Stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed.
- Kid: Sprinkle with cheese.
- Together: Replace the lid until the cheese is melted.
- Serve and enjoy.
My email: [email protected]
Also check out the meal plans at Super Healthy Kids – www.superhealthykids.com
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