There’s a lot going on in this recipe, so kids can totally take ownership of certain tasks, leaving you free to do others. And kids get to handle lots of veggies!
While your kids are helping out, you can also pause to discuss which FOOD GROUP each ingredient belongs to and share some fun facts about this meal’s featured ingredient: QUINOA.
- Fruit: none
- Veggies: tomatoes2, green beans, garlic, mushrooms, swiss chard
- Grains: quinoa3
- Protein: pine nuts
- Dairy: none
1For information about food and health, go to ChooseMyPlate.gov.
2Tomatoes are classified by botanists as fruit, but nutritionally and legally they are considered veggies.
3Quinoa is classified as a grain by the USDA, but technically it’s a seed and therefore, super high in protein.).
- Quinoa is actually a seed and not a grain. In fact, quinoa is harvested from tall green plants, and the part of the plant that we eat is the seed.
- Quinoa has been cultivated in South America for thousands of years.
- Quinoa is high in fiber, which helps keep our heart and digestive systems healthy.
- Quinoa is considered a Superfood. Superfoods are natural foods that are packed with lots of nutrients and vitamins. They support our health in a major way and some even work to fight disease. Other superfoods you probably like are blueberries and avocados.
Here are some creative ways for your kid to be your personal Sous Chef as you make our Superfood Quinoa Bowl. Simply hover over each image for details. Make sure your little dudes wash their hands before starting!
To help out, kids can:
Measure two cups of quinoa
This can get messy so consider doing this over the sink or a plate!
Set timer for quinoa
Grownups can take this opportunity to teach kids how to set cooking times.
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To help out, kids can:
Set microwave time for green beans
Young kids can practice numbers by pressing the correct buttons you call out for the cook time. They can also practice words by reading the bag instructions.
Separate chard stems & leaves*
Use kitchen shears to cut the leaves away from the stems.
Use special kid knives to prep the veggies. This task makes kids feel like they're really contributing.
Measure pine nuts and add to pan
It's fun to watch the pine nuts brown.
Stir together veggies in pan
Sprinkle bowl with nutritional yeast
This is my kids' favorite part
*Note: For toddlers especially, these tasks require adult supervision and/or assistance, as items may be sharp, hot or otherwise dangerous.