Cooking with Toddlers: Building Healthy Habits and Fun Memories

Have you ever cooked with your toddler? It’s fun, messy, and totally worth it! I just wrote an article for Orlando Parenting Magazine about how involving your little ones in the kitchen helps build healthy habits and creates lasting memories

Talk to Them, They Are Listening

While cooking, talk to your toddlers about the benefits of fruits and healthy snacks. Explain how these foods help them grow strong, build big muscles, or run faster—use examples they can relate to. Share your favorite fruits or vegetables and ask them what they like best. Let them smell different ingredients to familiarize themselves with various scents. Giving them choices helps them get to know their own tastes, such as asking, “Do you want to add blueberries or strawberries?” Starting early helps build a healthy relationship with food.

Let Them Do It, Start Small

Involve your toddlers in small tasks. They don't need to prepare the whole meal—just a few minutes of mixing, cutting (with toddler-safe utensils), adding sprinkles, pouring milk, or washing fruits. They love water, so washing fruits can be a fun activity. The more they do it, the more comfortable they'll become. If they're already in the kitchen with you, pulling on your legs, let them help :) Pick a time that works best for the family to make it less stressful. Over time, they'll become more involved.

Make It Fun and Messy

Use this time to bond and have fun. Set low expectations and be patient. Cooking is like any other activity—they need time to learn. Enjoy the messiness and maybe even let them help clean up afterward. Promote creativity by making faces on plates or cutting food into fun shapes. Toddlers love to name things, so let them name a banana or other food items. This keeps them entertained and helps develop fine motor skills.

Positive Affirmations

Encourage them by eating what they make and giving positive feedback. A simple "This is the best pancake in the world!" can boost their confidence and make them feel proud of their efforts.

Create Traditions

Establish family traditions like a Wednesday afternoon snack-making session or Sunday breakfast cooking time. This gives them something to look forward to and helps create cherished family memories. You'll remember and miss these crazy moments.

Cooking with toddlers may require extra patience and cleanup, but the benefits are worth it. You're not only teaching them valuable skills and healthy eating habits but also creating joyful moments that they will remember for years to come.

LINK TO ARTICLE IN THE MAGAZINE

TODDLER FRIENDLY RECIPES

Banana bites

Ingredients

1 bananas

peanut butter

¼ cup sugar free chocolate 

1 tbs of coconut oil

Cooking process:

Cut the bananas into slices. Spread peanut butter in between 2 slices. Transfer them to the freezer for 10 min. Melt chocolate and coconut oil in the microwave at 30-second intervals until it's completely melted. Dip banana bites into the melted chocolate. freezer for 10 min

Tip: You can keep them in the freezer and have them ready to eat anytime

Fruit smoothie bowl 

Ingredients

1⁄2 frozen banana

½ cup frozen strawberries

1⁄2 cup plain yogurt

1⁄4 to 1⁄2 cup milk of choice

Toppings: Fruit or nuts to decorate 

Cooking process:

Combine the frozen banana, frozen strawberries, plain yogurt, and milk in a blender.

Blend until smooth and creamy.

Pour the smoothie into a bowl.

Add your favorite toppings such as fresh fruit, nuts, or granola.

Tip: Feel free to get creative or let your little one decorate with a face or other designs.

Tip: Add spinach to the mix. Let your child add it so they can see that it doesn't change the taste and is nothing to worry about trying something new. 

Banana Pancakes

Ingredients:

Splash of milk 1 ripe banana ½ cup oats ½ tsp baking powder ½ tsp vanilla 1 egg 

Toppings: peanut butter, sugar free syrup or fruits

Cooking process:

Combine milk, banana, oats, baking powder, in your blender, and blend until the mixture is smooth. You can also do it by hand. Heat olive oil in a pan over medium heat. Put the mixture on the pan. Cook for approximately 2 minutes, or until the bottom is lightly browned. Flip and cook for an additional 1 ½ to 2 minutes, or until the pancakes are puffed and thoroughly cooked. Spread nut butter or sugar-free syrup on top

Tip: Make little pancakes in different sizes and let your child assign them to family members (e.g., dad, mom, the dog). They will have fun with it.