Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
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Cooking with Your
Kids
Simple healthy recipes the whole family can enjoy
Contents
Introduction .............................................................................................2
Home Learning Ideas for Kids.................................................................3
Weighing and Measuring ........................................................................4
The Four C’s of Food Safety ...................................................................5
Recipes
Banana Smoothie ................................................................................6
Cheese and Vegetable Drop Scones ...................................................6
Cinnamon Apples .................................................................................6
Mango Sorbet ......................................................................................6
Mini Pizza’s ..........................................................................................6
Vegetable Bugs....................................................................................6
Refresh.ED is produced at Edith Cowan University
with funding from the Department of Health
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Introduction
This collection of recipes has been put together as a beginner’s guide for
parents wanting to cook with their children.
Preparing meals and healthy snacks with our children is a very valuable
life learning experience. It is more than learning to cook; It is about
having time to connect and build relationships with them.
Preparing recipes with our children develops literacy, numerous, fine
motor, communication and co-operation skills.
Always ensure young children are supervised when preparing recipes
and that they understand safe food handling and preparation.
We hope these recipes provide inspiration and a few ideas for you to
spend time preparing food with your children.
You might see cooking, we see………
From
The Refresh.ED Team
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Home Learning Ideas for Kids
1. Write your own recipe using the Refresh.ED template.
https://www.refreshedschools.health.wa.gov.au/wp-
content/uploads/2020/03/Creating-a-recipe-Home-Learning-
Activity_Final.pdf
2. Create a recipe book including your families favourite meals.
3. Create a pictorial recipe like our Vegetable Bugs recipe.
4. Make a cooking video demonstrating one of the recipes and share
it with us on Facebook - Refresh.ED - Food and Nutrition Home
Learning Ideas
5. Calculate the cost of a recipe using Refresh.ED - How to Cost a
Recipe template.
https://www.refreshedschools.health.wa.gov.au/wp-
content/uploads/2020/04/How-to-cost-a-recipe-1.pdf
6. Place the ingredients of a recipe into the correct sections of the
Australian Guide to Healthy Eating.
https://www.refreshedschools.health.wa.gov.au/wp-
content/uploads/2020/04/Healthy-Plate.pdf
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Weighing and Measuring
Measuring Cups
1/2 cup
1 cup 1/3 cup
1/4 cup
Measuring Spoons
1 Tablespoon (Tbsp) = (20ml)
1 teaspoon (tsp) = (5ml)
½ teaspoon = (2.5 ml)
¼ teaspoon = (1.25 ml)
Liquid Measuring Jug
1 metric cup = 250 ml
3/4 metric cup = 187 ml
2/3 metric cup = 166 ml
1/2 metric cup = 125 ml
1/3 metric cup = 83 ml
1/4 metric cup = 63 ml
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The Four C’s of Food Safety
Here is a quick guide to keep your kitchen clean and your food safe.
Clean
• Wash hands for 20 seconds with warm soapy water and dry them
before starting to cook. Repeat after handling raw meats or poultry.
• Wash and dry chopping boards, utensils and work surfaces after
preparing raw meats and poultry.
Cook
• Cook poultry, hamburger, minced and stuffed meats and sausages
until juices run clear.
• Defrost frozen poultry, minced, rolled and stuffed meats thoroughly
before cooking.
• Always follow cooking instructions on packaged foods.
• Reheat foods to steaming hot all the way through before eating.
• Cooked foods (including vegetables and rice) should never be
reheated more than once.
• Keep hot foods steaming hot at or above 60°C.
Chill
• Keep your fridge at 5°C and your freezer at -15°C.
• Keep cooked and perishable foods in the refrigerator.
• Refrigerate hot foods as soon as they stop steaming.
• Refrigerate leftovers promptly.
• Defrost food in the fridge, not on the sink or bench.
• Cook foods defrosted in a microwave immediately.
Cover
• Keep raw meat and poultry from touching other food.
• Keep raw meat and poultry in the bottom of the fridge or in a
sealed container to prevent drip onto other food.
• Keep food in pantry covered to prevent contamination by
chemicals, molds, bacteria, foreign objects, insects and
animals.
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Banana Smoothie
Ingredients Serves 2
2 cups milk
½ cup natural yoghurt
1 ripe banana
2 Tbs rolled oats
Equipment
Chopping board
Knife
Measuring jug
Measuring spoon
Blender
Serving cups
Method
1. Peel and cut banana.
2. Measure milk, yoghurt and rolled oats.
3. Place ingredients in blender and mix for 1 minute.
4. Serve in a tall cup.
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Cheese and Vegetable Drop Scones
Ingredients Makes 20
1/2 cup elf raising flour
1/2 cup wholemeal self-raising flour
75 grams cheddar cheese, grated
1/3 cup milk
2 tbsp butter, melted
1/2 small zucchini, grated
1/4 carrot, grated
Equipment
1 cup measuring cup
sieve
kitchen scales
measuring jug
grater
chopping board
knife
small microwave bowl
2 x large mixing bowls
stirring spoons
2 x dessert spoons
baking tray
baking paper
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Method
1. HEAT oven to 230°C.
2. LINE baking trays with baking paper.
3. GRATE cheese and place in a bowl.
4. GRATE carrot and place in a bowl.
5. GRATE zucchini and place in a bowl.
6. MEASURE 1/2 cup self-raising flour.
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7. MEASURE 1/2 cup wholemeal self-raising flour.
8. SIFT both cups of flour into the large bowl.
9. STIR the grated cheese into the flour.
10. MELT the butter in the
microwave, medium heat for about
20 seconds.
11. MEASURE 1/3 of a cup of milk.
12. MIX the milk, butter, carrot and zucchini
together in a medium bowl.
13. GENTLY STIR the vegetable mixture into the flour
mixture just until evenly moistened.
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www.facebook.com/refreshedschools14. DROP a heaped spoon full of mixture onto baking
trays – 3 cm apart.
15. BAKE in the oven for 8-10 minutes or until golden
brown.
16. SERVE warm as a snack or with soup or garden
salad for lunch/dinner.
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www.facebook.com/refreshedschoolsCinnamon Apples
Ingredients Serves 4
4 apples
1T water
½ teaspoon ground cinnamon
1 c natural yoghurt
Equipment
Chopping board
Knife
Medium microwave bowl
Stirring spoons
Measuring cup
Method
1. Cut apples into ¼’s and remove the core. Slice into thin wedges.
2. Place apple, cinnamon and water in a microwave safe bowl and mix.
3. Cover with cling film with holes in it and microwave on HIGH for 1 minute. If not
soft, microwave in 30 second bursts until you get the right texture.
4. Serve into cups for tasting.
5. Can be topped with ¼ c yoghurt.
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www.facebook.com/refreshedschoolsMango Sorbet
Ingredients Serves 4
500g frozen mango
juice of ½ lime
Equipment
blender
serving cups
Method
1. Place chopped fruit into the bowl of a food processor.
2. Process the mango and lime juice until it becomes granular. Scrape
down slides and process again.
3. Repeat 4-5 times until smooth and creamy.
4. Spoon into serving cups.
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www.facebook.com/refreshedschoolsMini Pizza’s
Ingredients Makes 10
Pizza Dough
150g Baking Flour
50g Wholemeal Flour
1 t Yeast
110g warm water
Salt
Olive Oil
Equipment
Tomato Base
Garlic Kitchen scales
Tinned tomato Large mixing bowl
Onion Measuring jug
Grater
Topping Chopping board
350g Cheddar cheese, grated Knifes
1/2 capsicum, diced Dessert spoon
50g mushrooms Baking tray
Basil Baking paper
Method
1. Heat oven to 230°C. Line baking trays with baking paper.
2. Grate cheese.
3. Dice capsicum place in bowl.
4. Dice mushroom place in bowl.
5. Press dough into a small round.
6. Spread tomato base onto dough.
7. Top pizza base with cheese and capsicum and mushroom.
8. Bake for 10 minutes or until golden brown. Serve warm.
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Ingredients Makes 8
2 celery sticks
1 small cucumber
1/3 cup cream cheese
1/2 punnet cherry tomatoes, cut in half
chives
Equipment
chopping board
sharp knife
butter knife
tray or plate to serve
Method
1. CUT celery into 7 cm sticks.
2. CUT cherry tomatoes into halves.
3. CUT cucumber into half, length ways.
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www.facebook.com/refreshedschools4. CUT cucumber into thin slices.
5. CUT chives into 2cm pieces.
5. SPREAD cream cheese to fill the celery with a butter
knife.
6. PLACE a cherry tomato half on one end of the celery
stick as a head.
7. PLACE 4 cucumber slices on the celery stick as wings.
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www.facebook.com/refreshedschools8. CUT 2 small dots into the head and stick chives in as
antennae.
9. SERVE your vegetable bugs on a plate.
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