A HEALTHY BITE

Packing a school lunch sounds simple, but it's not. Moms and dads are supposed to come up with something that's homemade, flashy and cold, yet nutritious. On top of that, it should be tasty enough to be scarfed down by a small, picky child in 10 minutes tops. Getting kids to eat what's good for them is not always an easy task. Impossible at times. Which is why we called our friend Samantha Saffir Barnes, culinary coach and owner of LA-based Kitchen Kid, for help with the picky eater conundrum and some lunch packing inspiration.

Samantha shared these tips for getting kids more involved in the kitchen and more interested in trying new foods:

• Encourage children to taste throughout the cooking process, introducing them to new textures and ingredients in small quantities along the way. It's okay if the ingredients are eaten before the recipe is complete!

• For pickier eaters, give them lots of healthy options, and empower them to make the choices. For example, I pour warm minestrone broth into a bowl and let the kids choose how to finish their soup. On the counter I’ll place heaping bowls of corn, kidney beans, alphabet pasta or orzo, shredded carrots, spinach leaves, green peas, tofu cubes, and Parmesan cheese.

• Sometimes I meet a child terrified of new foods, especially those that are green. Instead of sneaking them in, try giving them an alias. One of the children I cook with is an 8-year-old self-proclaimed zucchini-hater. However, she loves it when we grill “frigaloni” (a special Italian vegetable with an uncanny resemblance to the familiar green squash).

Samantha further suggested thinking outside the (sandwich) box when packing your child's school lunch. Pasta salad is a veggie-packed recipe that's a perfect lunch alternative to sandwiches.

"Allowing kids to customize what goes into their pasta gives them ownership over the recipe, and empowers them to make healthy decisions about what they are eating at home and packing for lunch," said Samantha.

With a pasta salad making activity, kids have the opportunity to prepare fresh veggies (for example: cucumbers, red peppers, olives, carrots, tomatoes, broccoli) and herbs by ‘cutting’ them with child-safe craft scissors and plastic picnic knives. Mixing the veggies with a noodle of their choice, (udon, penne, stars or even grain, like couscous or quinoa), they then get to stir in a favorite dressing.

Activities and recipes that could transcribe well at home? Sign us up! After all, if there is one thing that can unite families it's food. And a little less pressure on Mom to pack the perfect lunch recipe doesn't hurt, either.

Bon appétit!

xx S+S

Kitchen Kid believes the benefits of encouraging kids to be confident in the kitchen and excited about cooking are endless. For more information and additional recipes please visit kitchenkid.com.

Photo: kitchenkid.com

Sources: Samantha Saffir Barnes, kitchenkid.com