Child Cooking
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Pete Solomita knows a thing or two about cooking with kids. As chef/owner of the Little Buddy Biscuit Company, he creates sweet treats that delight the children of Brooklyn and their parents alike. He also teaches healthy cooking classes for young people of various age groups at his alma mater, the Natural Gourmet Institute for Health and Culinary Arts. Where he's really got his work cut out for him, though, is at home, where instilling healthy eating and cooking habits in his five-year-old son Jack is no small feat. We asked him to give us some tips on getting kids involved in the kitchen, and how to make standard kid fare more healthful.
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Healthy Cooking with Kids

Popcorn
"I make plain popcorn for my five-year-old son when I just want a quick simple snack that's wholesome," explains Solomita. "But when I teach classes, I have the kids make spice mixes for the popcorn, so they can learn. To be a good cook or chef, the more you know about ingredients, the better. It's good to show them how to measure the spices, so they can see and smell for themselves."

Spice mix ideas:

Italian: Dried parsley, dried oregano, dried basil

Cajun: Cayenne pepper, paprika, chili powder

Indian: Coriander, cumin, fennel seed

Healthy Cooking with Kids

Pizza
Cheese-laden, greasy pizza is a staple of school lunches, late-night munchies and birthday parties. The good news is that you can make a healthy version pretty easily at home on those nights when you're longing to reach for the phone and order delivery. Swap in whole-grain dough, pile it high with the veggies you know your kids will actually eat, and voila! You've got a healthy dinner. If you don't feel like kneading the dough, trust us -- your kids will be more than happy to take over.

Healthy Cooking with Kids

Tacos
Solomita has an easy approach to getting kids to eat healthier -- give them a food they already know and like, and make healthy tweaks. "If kids like tacos, they're probably going to eat a vegetable taco, just because it's a taco," he explains. Almost any vegetables will do, but those that are especially grill-friendly will give this dish a rich, smoky flavor that will hit the right notes with fans of meat and cheese. Plus, prepping the vegetables will give the kids plenty to do, and they'll have a blast grilling -- with your supervision, of course.

Healthy Cooking with Kids

Chicken Nuggets
"I don't know what it is about chicken nuggets, but kids love them," says Solomita. Instead of heading to McDonald's for a 12-piece and fries, why not make them at home? Try whole-grain flour or bread crumbs for the coating, and bake them instead of deep frying them. Get the kids involved with the dredging and seasoning. Serve them up with some oven fries. "The reality is you have to feed your kids and so you have to feed them stuff that they'll eat," explains Solomita. "Make it as healthy as possible."

Healthy Cooking with Kids

Feeding Fussy Eaters
How do you cook for a family with divergent tastes? "My wife is vegetarian, my son is five years old and I want some lean meat or fish," explains Solomita. With two working parents, making three dinners every night isn't an option. His solution is to make a base that will satisfy everyone, like udon noodles with a simple sauce. Then it's a cinch to stir-fry some tofu and chicken, and an assortment of vegetables. At the table, everyone can assemble their own meal, choosing the components that they want. This will teach kids how to put a meal together, and entice them to try some new vegetables.

Healthy Cooking with Kids

Paninis
Forget tuna on white -- a panini is an easy gourmet lunch upgrade. Substitute whole grain bread for white, and stick with veggies or make it a little heartier with grilled chicken. Not only is it healthier and more substantial than your run-of-the-mill sandwich, it's also fun to make. Kids will get a kick out of the pressing process, and the smell of grilling veggies may just prove irresistible.

Healthy Cooking with Kids

Soup
"Soup is a great thing to make with kids, because if the measurements are off, you can always fix it," says Solomita. Making soups and stews offers a great opportunity to teach kids skills like like cutting the vegetables, sautéing and stirring. If you're demonstrating how to use a standing blender or immersion blender to puree soups, think safety first and make sure the soup is completely cool before getting started.

Healthy Cooking with Kids

Hummus
Your kids may instinctively reach for the chips and dip when they come home, but there are better snack options. Make a big batch of hummus and toast some whole-grain pita wedges for an easy after-school nosh. Let the kids get creative with it -- adding in their favorite spices or flavors, like garlic, olives or roasted red peppers.

Healthy Cooking with Kids

Three-Berry Parfait with Maple Vanilla Whipped Cream
"Most kids like dessert, so try something that's fun to make and healthy," says Solomita. "Parfaits are simple, they look pretty and special, and you're eating berries so that's a good thing. It's a better, more natural option than a cake."

Healthy Cooking with Kids

1
Why is it important to get kids involved in the kitchen? I think it's important to get everyone involved. Unfortunately, people don't have enough time to cook, and they eat badly because of that. Obesity is hitting kids as young as three or four years old. We need to do more to educate everyone -- whether they're teens, eight-year-olds or adults. The earlier you expose children to whole foods, the better. I also think kids are more likely to try new things if you get them involved in the preparation.

Tip: Take your kids to the farmers' market. Being around a variety of produce will get them excited about bringing items home and cooking them.
2
How do you get kids interested in cooking?
You have to spend a little time teaching them about equipment, techniques and the ingredients themselves. Number one -- you're trying to increase their comfort in the kitchen and number two -- you're trying to expose them to new foods. Start small. Have them help wash the produce, or have them stir something. Kids love stirring and they also love kneading dough. You can make a big batch of pizza dough, give them a little bit to play with and then never even use it. If a task is quick and has immediate results, like measuring does, for example, that's better.

Tip: If you want to get your kids into the kitchen, start off on a day where you have a lot of patience and energy. Make something that doesn't have a lot of ingredients or steps, or something that's easy to fix should things go wrong -- like soup.
3
What age is best for getting kids involved?
They're almost involved just by being around food and seeing it made. You can start as young as three. If kids are going through life transitions, around the ages of 12 or 13, that makes it a little challenging. When I started teaching classes, it was either for kids who were home alone and had to fend for themselves or kids going away to college. They have the most need, but I've taught younger groups as well. I think you just have to have different expectations for the age groups.

Tip: Kids, especially younger ones, aren't exactly known for their long attention spans. They may get bored halfway through the cooking process and decide to go play instead. Don't let it get you down. The lessons have already begun to sunk in, and you'll have plenty more opportunities for teaching.
4
What do you need to watch out for with kids in the kitchen?
I would stay away from big knives, especially with smaller kids. I had Jack peel a cucumber, but even a vegetable peeler can cut little hands. If you give them something above their level, give them good guidance and watch. You have to press upon safety issues with them. Make sure the handle on the hot pan isn't sticking out where it can be knocked off the top of the stove -- things like that.

Tip: If you are going to hand the knives over to the kids, give them the good ones. Beginners more likely to cut themselves with dull or low-quality knives.
5
How do you get kids excited about healthy food?
You don't have to do it all at once. Just try to incorporate better foods, but don't make it too crazy. You want to take something they're already familiar with and make it healthy. You can't expect your kid to eat quinoa loaf with shiitake mushrooms and tofu. I did a burrito in one class, and instead of rice I used millet. It really worked well -- maybe even better than rice because it has that corn taste that complements Mexican cooking. That's a good way to sneak a whole grain in. Also, if food has a variety of color, flavors and textures, kids are more likely to enjoy it.

Tip: Sometimes judicious bribing can work. Give your kid incentives to try new, healthy foods -- stickers, a new toy, an extra half-hour of TV. And experiment with different preparations. Many kids who hate boiled Brussels sprouts grow up to be adults who love eating them roasted.