Get your kids in the kitchen!

Laura McLaughlin
Nutritionist

Do your kids come home from school only to spend the rest of their day in front of the playstation? Or do they expect their dinner to appear as if by magic every teatime? Well, why not get them into the kitchen instead? Not only will this get them away from the computer, but it will also teach them basic skills of cookery and help them look after themselves.

Safety first for kids in the kitchen

- Never cook on your own – make sure there is a grown-up there with you
- Wash your hands before starting to cook and tie back long hair
- Ask an adult to do any chopping with sharp knives before you start cooking
- Ask an adult to lift hot foods from the cooker or oven
- Place chopping boards on a damp dishcloth or tea towel to prevent slipping
- Never put your hands in your mouth after touching raw meat
- Never walk with a knife pointing out in your hand; always carry it down at your side
- Be careful not to reach over the cooker or touch hot food just out of the oven

Pizza faces

You will need:
2 muffins
1 jar of tomato pasta sauce
Frozen spinach, thawed and with the water squeezed out
8 olives or 4 cherry tomatoes
Cheddar cheese – mind your fingers when you grate this!<

Ask a grown up to set the oven to 180 degrees C. Take 2 savoury muffins and cut these in half to give you 4 circles. Top each muffin half with a big spoonful of tomato pasta sauce.

Now give the pizza a face – 2 olives or a cherry tomato cut in half for eyes, a big smile made out of spinach and grated cheese for hair. Pop these into the oven and cook for 10 minutes. Ask an adult will take these out of the oven for you. Remember to leave them for a couple of minutes before eating so you don’t burn your mouth!

Makes 4 pizza faces.
Nutritional information: 3 units or 250 calories, 13g of fat and 20g carbs per face.

Chicken nuggets

You will need:
2 chicken fillets
1 egg
Enough breadcrumbs to fill a small bowl
1 can or bottle of cooking spray

Ask a grown up to set the oven to 180 degrees C and to cut the chicken into strips or nugget shapes. Spray a baking tray with the spray oil and put the breadcrumbs into a small plastic bag. Crack the egg into a small bowl – you can lift out any little pieces of shell with a spoon!

Dip the chicken pieces, one at a time, into the egg and turn them over to make sure all the chicken is coated. Then put the eggy chicken into the bag and, holding the bag tightly closed, shake it about to cover the chicken with breadcrumbs. Lift these out and put them onto the baking tray.

Ask your grown up to put the tray into the oven and let them cook for 15 minutes or until they are golden brown. Eat them with a dip like ketchup or BBQ sauce.

Makes 2 servings.
Nutritional information: 3 units or 210 calories, 8g of fat and 6g carbs per serving.

Healthy chips

You will need:
2 large potatoes
Can or bottle of cooking spray

Ask a grown up to set the oven to 180 degrees C. Wash the potatoes under cold water and get your adult to help you cut them into 6 or 8 pieces. Put these on a baking tray and spray with oil. Pop these into the oven for about 30 minutes. Have these with your chicken nuggets and vegetables like peas or sweetcorn.

Makes 2 servings.
Nutritional information: 2 units or 175 calories, 5g of fat and 30g carbs per serving.

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Thanks to tescodiets.com who have provided this article.