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Kid Friendly Cooking for Summer Break!
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Keep reading to learn some tips on safe, appropriate cooking skills for your child to practice with you while making these Teriyaki Chicken Kebabs and Rainbow Popsicles this summer.

Summer break is coming up, and your kids will be on the hunt for something to keep them busy once school is out! Getting kids involved in food preparation encourages them to try new foods and form healthy eating habits, decreases screen-time, and boosts self-esteem as they develop new skills. Keep reading to learn some tips on safe, appropriate cooking skills for your child to practice with you while making these Teriyaki Chicken Kebabs and Rainbow Popsicles this summer.

Keep reading to learn some tips on safe, appropriate cooking skills for your child to practice with you while making these Teriyaki Chicken Kebabs and Rainbow Popsicles this summer.

We’ve divided these cooking skills by age group, but every child is unique! Adapt these techniques to your child’s abilities or skill level as you see fit.

 

Food Safety Basics for Everyone:

  • Make sure children are supervised by an adult at all times.
  • Hand-washing – sing “Happy Birthday” or the ABCs twice through.
  • Keep your workspace clean. Raw foods must be kept separate from foods that are ready-to-eat or already cooked. 
  • Avoid licking fingers or putting hands in mouths when working with raw meat, poultry, or eggs (including cookie dough!)
  • Use a meat thermometer to check temperatures before eating.

Ages 3-5:

  • Stirring - batters or sauces will be easiest and the most safe. Avoid hot foods or stirring at the stove top until your child is at a safe age or skill level to do so.
  • “Painting” – use a clean pastry brush to apply oil, glazes, or sauces to food.
  • Washing fruits and vegetables at the sink.

Ages 6-7:

  • Using a vegetable peeler on fruits and veggies.
  • Cracking eggs into a bowl.
  • Fruit or veggie prep that doesn’t require knives – scooping out avocados, snapping green beans, shucking corn, tearing lettuce, peeling oranges,  removing seeds from bell peppers, etc.

Ages 8-9:

  • Using a can opener.
  • Checking the temperature of cooked meat with a meat thermometer.
  • Transferring food to storage containers to refrigerate – teach your kids that it is important not to let food sit out too long, or it might make us sick!

Ages 10-12:

  • Working at the stove-top - boiling pasta, stirring soups and sauces, etc.
  • Slice or chop fruits and veggies – make sure you demonstrate and discuss safe knife technique with your child first.
  • Read recipe instructions and help measure ingredients.
Teriyaki Chicken Kebabs

 

Teriyaki Chicken Kebabs

                                                                                                       

 

Ingredients:

  • 1 lb. chicken breast, cubed
  • ½ cup reduced sodium teriyaki sauce + more for glazing
  • 1 green bell pepper
  • 1 red onion
  • 1 ½ cups pineapple, cubed
  • Wooden skewers

 

Directions:

  1. Combine chicken breast and teriyaki sauce in a glass container. Cover and refrigerate for at least 30 minutes.
  1. Using a baking sheet, cover wooden skewers with water and soak for 30 minutes to prevent burning in the oven or on the grill.
  2. Chop the green bell pepper and red onion into large chunks, similar size to the chicken and pineapple cubes.
  3. Preheat oven to 450°F. Line a baking sheet with foil and lightly coat with nonstick cooking spray.
  4. Thread pieces of marinated chicken, bell pepper, onion, and pineapple onto the soaked skewers. Use a pastry brush to lightly glaze skewers with additional teriyaki sauce.
  5. Bake at 450°F for 10 minutes. Turn kebabs, and bake for 5-10 more minutes or until the internal temperature of the chicken reaches 165°F. Serve warm.

 

Yield: 4 servings

 

*Per Serving:  Calories 260, Total Fat 4g (Saturated 1g, Trans 0g), Cholesterol 95mg, Sodium 730mg, Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 14g), Protein 38g, Vitamin D 0%, Potassium 450mg, Calcium 2%, Iron 10%

 

 

*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.

 

Rainbow Popsicles

Rainbow Popsicles (or Smoothies!)

 

Ingredients:

Red Layer:

  • 1 cup frozen strawberries or raspberries
  • ½ banana
  • ½ cup vanilla Greek yogurt
  • Milk of choice or water, as needed

 

Yellow Layer:

  • ½ banana
  • 1 cup frozen peaches, mango, or pineapple
  • ½ cup vanilla Greek yogurt
  • Milk of choice or water, as needed

 

Green Layer:

  • 1 cup spinach
  • 1 frozen banana
  • ½ cup vanilla Greek yogurt
  • Milk of choice or water, as needed

 

Purple Layer:

  • 1 cup frozen blueberries or blackberries
  • ½ banana
  • ½ cup vanilla Greek yogurt
  • Milk of choice or water, as needed.

 

Directions:

  1. Blend the ingredients for each layer separately until smooth, add liquid for desired thickness. Making the bottom layers thicker and the top layers thinner will make the layering process easier.
  2. For smoothies, carefully scoop one layer at a time into a clear glass and serve.
  3. For popsicles, carefully scoop each layer into a popsicle mold or non-stick muffin tin. Add popsicle sticks and freeze for at least 1 hour or until solid. To remove, place popsicle container in a room-temperature water bath for a few seconds (without covering the top of the container) and gently twist popsicle sticks until popsicles slide out. 

 

Yield: 6 servings

 

*Per Serving:  Calories 150, Total Fat 0g (Saturated 0g, Trans 0g), Cholesterol 0mg, Sodium 30mg, Total Carbohydrate 31g (Dietary Fiber 3g, Sugars 19g), Protein 7g, Vitamin D 6%, Calcium 30%, Iron 6%, Potassium 324mg

 

 

*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.

 

 

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out at AskFestivalDietitians.com or find them on Facebook, Instagram, Pinterest, and Twitter.

 

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

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