- Getting your children involved in the cooking process has many positive impacts such as instilling them with confidence; building on math, science, and health skills; teaching them valuable life-long lessons; and creating fond memories.
- This simple black beans and corn recipe allows children of all ages to contribute and help in the kitchen and then enjoy a fresh and healthy dish.
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This recipe has become a surprising favorite of my family. So much so that it has been permanently added to our Thanksgiving Day lineup. During my days of scouring the internet for quick and easy healthy meals and sides, I came across several versions of this one bean and corn salad. After trying the dish made several different ways, I found that this was our favorite combination of flavors. This recipe makes a fresh and flavorful side dish that pairs well with fish and chicken or stands alone as a light snack full of protein and veggies.
Benefits of Cooking with Kids
There are many benefits of cooking with your children. Letting them help prep for and prepare a meal teaches them safety in the kitchen and the lifelong skill of how to properly cook food. It also helps to hone their planning skills, especially if you make weekly menus or do weekly food prep. Children are also more likely to try new foods if they are involved in the process of preparing and cooking them. This invites new experiences and encourages healthy habits. Being able to prepare a few meals, whether solely for themselves or for their family, gives them both confidence and a sense of independence.
As far as “school” type learning goes, measuring and the use of fractions, as well as conversions between the metric and US Customary System, all build on math skills. The act of cooking, adding varying degrees of heat to different ingredients, is a science skill. Cooking with your child is also a good time to review the food pyramid and discuss foods that are healthy, everyday foods versus treats. These should all build on topics already covered in other ways by bringing them into their daily lives.
On top of lessons learned, cooking together with your family will create wonderful memories for all involved. Who doesn’t fondly remember some type of cooking memories with a member of their family? And working together as a team in the kitchen will help reinforce bonds (or help create them). Not to mention the fabulous recipes that will be passed down. This can also start traditions that will continue through your children’s childhood and into their adult lives.
Ingredients
15 oz black beans (either 1 15oz can or approximately 1 cup dry beans cooked), rinsed and drained
15 oz corn (15 oz can or 2 cups frozen), rinsed and drained
1 avocado, diced
½ red bell pepper, chopped
½ green bell pepper, chopped
½ purple onion, diced
¼ – ½ cup cilantro (whole or sliced)
2 Tbsp lime juice
1 Tbsp olive oil
Salt and pepper to taste
1 jalapeno finely chopped, optional
Steps – and How to Include the Children
Step 1: Gather ingredients and utensils. Utensils for this recipe are straightforward; a mixing or serving bowl, a large spoon, a knife, and a cutting board. I also like to gather all of my ingredients together before I get started. This step is easy and child-friendly enough that children of all ages can easily help with this step, pulling ingredients and gathering the utensils. I have learned that for a smooth experience, especially with younger kids, make sure that you give specific instructions such as “can you get the bell peppers out for me?” and “could you grab the mixing bowl?”.
Step 2: Prepare the vegetables. I realize that this will sound a little extra, and definitely not necessary, but I like to have all of the ingredients that I need measured out and set up in the order that I will need them before I get started. I find that it makes the process of cooking that much easier and faster. While cutting vegetables is a job cut out for older kids or yourself, your younger children can help by measuring out the lime juice and olive oil, rinsing the beans and corn, and pulling the cilantro leaves off of the stalks. While I listed the bell peppers that I like to use you can also stick to just one color of bell pepper or add in yellow and orange as well. In fact, when I made this salad, I realized I was out of green bell pepper, so I only used red, doubling the portion to a whole.
Step 3: Combine and mix well. First, put all of the vegetables into a large bowl. Young children will love doing this, and it makes them feel helpful. Then add the lime juice, oil, cilantro, salt, and pepper and mix. You can get your children involved in this step as well. Let them take the lead on mixing or let them assist you. Show them the proper way to stir and remind them to be careful not to toss the ingredients out of the bowl.
Step 4: Enjoy! Everyone will enjoy eating this delicious dish!
If you are interested in recipe cards to use with your children, I have made a set of 54 3×5 inch cards available on my TPT store. The set is split into 6 different categories: Baked Goods, Appetizers, Soups, Main Dishes, Side Dishes, and an empty customizable category. Each category has 3 different design options and includes an optional back side with additional lines to write on to be printed on each.
<– Here is a link to my Recipe Cards page on my TPT store.
I hope this cooking with kids recipe helps to creates happy memories, a delicious side dish, and helpful lessons for everyone involved. If you found this blog helpful please consider subscribing to and liking this post as it will help to grow the community as well as let me know which type of posts are more beneficial for you. If you like cooking with your child, try my Cooking with Kids: Apricot Bundt Cake blog.
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If you and your kids try this recipe please let us know if you enjoyed it in the comments below.
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