Getting 7–10-Year-Olds To Cook : A 10-point plan

Have you been wondering at what age your kids can start helping out in the kitchen? What is appropriate and what is not for them to do? 

If you have kids at home, we think it’s important to get them cooking. Sounds crazy? While it may try your patience at times, cooking with kids has loads of benefits that carry way beyond the kitchen. It helps build self-esteem, teaches them the importance of following directions, and hopefully puts them on the path to a lifetime of healthier eating habits. Plus having involvement in what happens at mealtime can be a powerful tool in overcoming picky eating-something parents all face at some point.

This is a great age to focus on independence while still doing a lot of the same tasks they were doing in the kitchen the previous year, so work with your child to figure out what they are most interested in doing from each list and concentrate on things they can accomplish on their own, with minimal assistance from parents.

In this age group, you can start to introduce some actual cooking skills. Teach them the basics of using a stove (with your supervision always). Practice turning the stove off and on.

The study on engaging primary school students in preparing fruits and vegetables for their own consumption concluded that If children are involved in the preparation of fruits and vegetables, they are more likely to correctly identify them, try them, like them and eat them. Primary school students have the potential to contribute to children’s nutrition through hands-on food preparation activities.

Kids will love that you can simply crack an egg or two, beat them together, and cook them slowly over medium heat with minimal effort. Use a nonstick skillet and just a tablespoon or two of oil and that should make for safe cooking experience.

There are a few cooking safety rules to teach kids:

• If there is a handle, always keep it pointing away from you to prevent knocking into it.
• Position handles away from other burners to prevent them from getting too hot.
• Always have a pot holder or dry dish towel at the ready-to-grab handles just in case.

Let your kids take responsibility over an entire meal by encouraging them to make their own lunches. Letting them pick and choose what goes into their lunchbox is empowering, and since they are choosing what appeals to them, it’s less likely that food will go uneaten.

 This is a great place to sneak in some basic nutrition lessons too by teaching them the ingredients of a balanced lunch: PROTEIN, FRUITS, VEGETABLES, AND WHOLE GRAINS.

Letting them get creative with food presentation is a great way to get them interested in cooking in general. It can be as simple as arranging berries in a bowl of yogurt to look like something or making a silly face on an open-face sandwich, fresh fruit salad, jelly, kebabs- keep them interested. 

Below are some essential kitchen skills we think should have by age 10-

• At this age, finer motor skills are developed so they can take on more detailed work, like using measuring spoons.
• Give them their own kit- a peeler, a little knife, some cookie cutters. 
• Provide a step or box to stand on so little children can reach the platform, pantry, and sink. 
• Select a smaller knife to start with. Reinforce the right way to hold a knife. The temptation to place a finger along the top of the blade is common, but this destabilizes the knife, so correct them if you see that.
• Teach them to keep their fingers curled under if they are on the cutting board (not flat).
• By now kids should have a firm grasp on proper handwashing, so it’s a good time to dabble in cooking and teach them breading, dipping ingredients like chicken tenders or even veggies in flour, then egg, then a breadcrumbs coating before cooking in a pan or in the oven. 
• Take them to the store with you to gather ingredients. Teach them where to find the most nutritious ingredients for cooking. Ask them their opinions and ideas for a meal to be prepared.
• If you have a dinner party or a birthday celebration coming up, have your kids help with planning the menu and cooking up the meal.

  Cooking Activities:

• Dough Making: Teach them to make dough for chapatis. Kids can help with kneading the dough and rolling it out into small balls.
• Rolling Rotis: Let them roll out the dough into chapatis. It may not be perfect, but it’s a great start.
• Dal Making: Simple dal can be prepared by washing the lentils, adding water, and using basic spices. They can learn to temper the Dal with cumin seeds, garlic, and ghee.
• Boiling Vegetables: Show them how to boil vegetables like potatoes, carrots, and peas. Explain the importance of not overcooking to retain nutrients.
• Simple Veg with Chaunk: Teach them to make simple vegetable dishes with chaunk (tempering) using mustard seeds, cumin, and asafoetida.
• Khichdi: This one-pot meal is great for kids to learn. They can mix rice and dal, add vegetables, and watch as it cooks into a nutritious dish.
• Pulao: Guide them in making a simple vegetable pulao by sautéing vegetables, adding rice and spices, and cooking it all together.
• Chaats: Involve them in making simple Chaats like bhel puri or Sev puri. They can mix ingredients and enjoy a fun, tasty snack.

The stove preparation recipes are only for 9-10-year-old children under guidance.

Shopping and Storing Food:

• Take them to the local sabzi mandi (vegetable market) or a food mall like Hyper-city to gather ingredients. Teach them where to find the most nutritious ingredients for cooking.
• Online shopping can also be introduced. Show them how to pick fresh produce and explain why it’s important to choose fresh ingredients.
• Teach them about sorting and storing. Explain how to store fruits and vegetables to keep them fresh for longer. Involve them in organizing the pantry and fridge.

Choosing the Menu:

• Involve them in choosing the menu. Ask their opinions and ideas for meals to be prepared.
• If you have a dinner party or a birthday celebration coming up, have your kids help with planning the menu and cooking the meal. Let them help with traditional Indian dishes like biryani, paneer tikka, or dosa. They can also help make simple desserts like kheer or laddoos.