Having your kids help in the kitchen is beneficial on several levels. For starters, you're getting them away from the TV and doing something useful. Finishing a recipe gives them a sense of accomplishment. You are also teaching them a lifelong skill that, if you opt for healthy recipes, can also instill healthy eating habits.
Breakfast
Forget cold cereal when your kids can help whip up some hot and healthy French toast. For every two slices of whole wheat bread, mix together one egg, 1/4 cup milk and a dash of vanilla extract. Dip each slice of bread in the mixture then place on a preheated frying pan set on low and spritzed with non-stick spray. Flip the bread when it turns light brown, usually after five minutes or so. Serve topped with fresh fruit instead of butter and syrup.
Lunch
It's usually tough for kids to say no to pizza, even when you pile it with fresh sliced veggies or low-fat ham made from turkey instead of the usual greasy pepperoni. Go for mini pizzas by creating small, personalized portions on half a bagel. Top each bagel half with tomato sauce, vegetables, low-fat deli meat and reduced-fat mozzarella cheese. Add a dash of oregano, pepper or basil if desired. Bake the mini creations on a cookie sheet for eight to 10 minutes at 325 degrees Fahrenheit.
Dinner
Beef stew can be a group project, with everyone adding their own contributions. Cut 1.5 lbs. of stew beef into bite-size cubes. Slice up one stalk of celery, two carrots, one onion, 2 cups green beans and two large potatoes. Mince three cloves of garlic. Coat the stew cubes with flour then brown on a skillet set on medium. Set your crock pot on low and add the browned stew meat, vegetables, garlic, 3 cups low-sodium beef broth and 1 cup tomato juice. Season the concoction with two bay leaves and 1 tsp. each of oregano and thyme and 1 tbsp. each of light brown sugar and Worcestershire sauce. Add salt and pepper to taste. Keep the stew brewing on low from four to eight hours, the longer the better. If the stew gets too runny, thicken the sauce with a dash of flour.
Dessert
Even dessert can be healthy with healthy ingredients, such as those found in a banana jungle pop. Each frozen banana contains half a banana dipped in melted peanut butter and chocolate coated with crispy rice cereal. First slice each banana in half lengthwise, pop a popsicle stick into one of the ends and put it in the freezer on a waxed-paper-coated cookie sheet for about two hours. For every six bananas, or 12 sliced on a stick, melt 3/4 cups peanut butter with 3/4 cups chocolate chips and 2 tbsp. vegetable oil in the microwave for at least one minute and up to two minutes, stirring after one minute. Dip each frozen banana half in the peanut butter mixture then coat with cereal you've already spread on wax paper. Chill for another 30 minutes then serve.
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