Healthy Living in the North

Foodie Friday: Planting seeds for healthy eating

Tomatoes, corn, eggs, chives, and potatoes

How do you involve kids in cooking? Even young kids can wash veggies or use a butter knife to cut up hard-boiled eggs. Hands-on food experiences help build kids’ knowledge, skills, and confidence with food.

Are you interested in helping kids become good eaters? Young children can’t do much with nutrition information, but they do benefit from:

Now that summer has arrived, there are many opportunities for hands-on food experiences for children. Build curiosity and excitement by involving kids in growing and gathering food. Even one potato plant or tomato plant in a large pot, or a small pot of chives or parsley, can provide great learning experiences for kids.

Imagine:

  • their excitement as they see the plant starting to grow
  • their sense of pride when they water the plant
  • their anticipation when they harvest the food from the plant
  • their curiosity as this food becomes part of a meal or snack

These practical learning experiences build their knowledge, skills and confidence with food.

Here is a recipe for a potato salad that can be made with local or store-bought ingredients this summer. It’s a flexible recipe – if you don’t have one of the vegetables, no troubles (well, except the potatoes – it just wouldn’t be potato salad without the potatoes, right?). Involve your kids! Even young kids can wash vegetables, use a butter knife to cut up the boiled eggs, or mix together the dressing.

Interested in more ways to plant seeds for healthy eating? Check out the resources for parents, teachers, and childcare programs after the recipe.

Potato salad

Not your same ol’ tater salad! Lise shares a perfect summer recipe with lots of modification options for your family to explore!

Not your same ol’ tater salad

Ingredients:

Dressing

  • ¼ cup olive oil
  • ¼ cup vinegar
  • 2 tbsp mustard
  • Pepper, to taste

Salad

  • 7 medium potatoes, diced, boiled and drained (try keeping the skin on)
  • 2-3 ears of corn, boiled, niblets cut from the cob (or 1-2 cups canned or frozen corn)
  • 4 hard-boiled eggs, peeled and chopped
  • 1-2 cups green beans, steamed and chopped
  • 2 large tomatoes, diced
  • Small bunch of chives, chopped

Instructions:

  1. Boil potatoes, drain and put in a large bowl.
  2. Mix together dressing and toss in with potatoes (the dressing absorbs well when the potatoes are still warm).
  3. Prepare all other ingredients and mix together with potatoes.
  4. Serve immediately or refrigerate.

Modifications:

Add or substitute kale, parsley, basil, baby tomatoes, thinly sliced onions, radishes, or something else! What would you or your kids tweak in this recipe?

More resources

For schools

  • Start small with a program like the BC Agriculture in the Classroom “Spuds in Tubs” program.

For childcare

  • Food Flair is a resource for early learning practitioners with many food activities for young children. See the “Fun and Learning About Healthy Eating,” “Bundles of Fun,” and “Let’s Make” sections.

At home

  • In addition to hands-on activities in the garden or in the kitchen, check out your local library’s collection of kids’ books about growing, harvesting, cooking and eating food.
  • Check out Better Together BC and the videos from winners of the Hands-On Cook-Off contest.
Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace "for a year." More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.'s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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