Since I do not have children of my own yet, I've been offering children's cooking classes in Iowa and Minnesota the past few years! My four-year-old twin niece and nephew have also been acquiring some cooking skills from me! They love helping in the kitchen and can even crack eggs! When you have children help choose and prepare meals it's educational, fun, and great for their long-term health. Kids who help with meal preparation are more likely to eat the food!
Here are the best ways to involve kids in in meal prep based on their age and ability:
Preschoolers:
Set the table
Stir batter
Kneading dough
Assemble pizza
Peeling oranges, bananas, or hard-boiled eggs
Toss a salad
5-8 Years Old:
Cut soft fruits with a dull knife
Measuring liquids
Scrubbing potatoes
Grating cheese
Peeling onions
Cracking raw eggs
Loading the dishwasher
Preteens:
Using a food processor
Opening cans
Cutting with a chef's knife
Cooking in the oven
Baking breads
Teenagers:
Using all appliances
Cooking on an outdoor grill
Purchasing groceries
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Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Something fun for your kiddos to do in February! These classes will be held at the Pearson Lakes Art Center. Registration is required! See below on how to register.
February 17 | 10 – 11:15 am | $35: Heart-Healthy Snacks (Children’s Cooking Class)
Join Jackie for this children’s hands-on cooking class focusing on heart-healthy foods! We will be making a few after-school snacks they can easily make on their own! All supplies are included.
On the Menu:
Strawberry Coconut and Nut Parfait
Tuna, Black Bean and Spinach Lettuce Wraps
Blueberry Avocado Pudding
*This class is suitable for children ages 6 – 10 years old. Space is limited to 10 attendees.
February 24 | 10 – 11 am | $35: DIY Dog Treats (Children’s Cooking Class)
Your 4-legged friends deserve some treats every now and again too! Join Jackie as we whip up some grain-free goodies to take home for your favorite furry BFF! All supplies are included.
*This class is suitable for children ages 6 – 12 years old. Space is limited to 10 attendees.
*Please contact the Pearson Lakes Art Center for more information on these classes or to register: education@lakesart.org or 712.332.7013
Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
www.OptimumWellnessMN.com
PALEO PUMPKIN PANCAKE SANDWICHES
INGREDIENTS: (all organic if possible)
1/4 cup pumpkin puree
3 tbsp almond milk
1 tbsp honey (optional)
3 eggs
1 tbsp coconut oil, melted, plus additional for pan
1 tsp pure vanilla
1/4 cup coconut flour
1 tsp cinnamon
Pinch of nutmeg
1/2 tsp sea salt
1/4 tsp baking soda
DIRECTIONS:
In a large bowl, whisk together the dry ingredients – the coconut flour, cinnamon, nutmeg, salt, and baking soda. Then in a separate bowl, whisk together the wet ingredients – the pumpkin puree, almond milk, honey, eggs, oil, and vanilla. Add the dry ingredients to the wet ingredients. Stir together until just combined.
Heat a griddle or nonstick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skillet. Cook for 2-4 minutes until the bottom is cooked through, and then flip. Cook for another 2-4 minutes until lightly browned. Repeat with remaining batter.
Layer two pancakes and insert a layer of nut butter of your choice in between to create a sandwich!
Servings: 6 small pancakes
Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
We had a blast last week in my children's class at Valley Natural Foods Co-op! I called it, "Fruitopia!" We made fish, turtles, octopus, peacocks, and hedgehogs out of fruit and a few other random ingredients! You can easily do this with your kids at home. This is all you need:
Food Items:
Kiwis
Grapes
Apples
Blueberries
Nut Butter
Dark Chocolate Chips
Pears
Olives
Oranges
Carrots
Cream Cheese
Other Supplies:
Toothpicks
Knife
Plates
Let them get messy and creative! The best part is eating what they make!
Be sure to follow me on Facebook to be the first to hear about all my upcoming events and classes!
Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Make your own taco seasoning for Taco Tuesday this week sans additives, preservatives and MSG! (Fake flavor enhancer)
Supplies Needed:
Method:
Simply combine the individual spices together in a jar, shake the jar and–voila!–you have your spice mix!
Taco Seasoning (all organic if possible)
1 1/2 tsp. paprika
2 tsp. chili powder
1 1/2 tsp. cumin
1 tsp. onion powder
3/4 tsp. garlic powder
1/2 tsp. sea salt
dash cayenne
*Use instead of 1 package of taco seasoning mix. Makes 3 tablespoons.
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Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
