Kids can help make nutritious meals too!

Kids Eat Smart FoundationUncategorizedKids can help make nutritious meals too!
January 30 , 2013 / Posted by admin / Uncategorized / No Comments

Kids can help make nutritious meals too!

Eating together can support healthy eating habits for both adults and children. Having kids help out in the kitchen may help them enjoy a nutritious meal that much more!

Here’s a delicious and balanced recipe perfect for a chilly winter’s night – plus some suggestions how everyone can lend a hand to help get a healthy dinner on the table:

Family Favourite Shepherd's PieFAMILY FAVOURITE SHEPHERD’S PIE
(Source: Heart and Stroke Foundation)

Here are some suggested duties for the whole family!

Younger children – mash potatoes and help spread over beef/vegetable mixture; sprinkle the paprika

Older children – gather ingredients;  prep and chop the veggies and garlic; spoon the meat mixture into the dish for baking

Adults – cook the meat mixture; oversee the baking; serve


  • 500 g (1 lb) lean ground beef, pork or lamb or a combination of these
  • 2 medium onions, chopped
  • 2 large cloves garlic, minced
  • 1 carrot, minced
  • 75 mL (1⁄3 cup) tomato paste
  • 150 mL (2⁄3 cup) water
  • 5 mL (1 tsp) dried thyme
  • 15 mL (1 tbsp) Worcestershire sauce
  • 1 mL (1⁄4 tsp) or less salt and freshly ground pepper
  • 500 mL (2 cups) mashed potatoes
  • Paprika


  1. In skillet over medium heat, cook beef, stirring to break up meat, until brown; pour off fat.
  2. Add onions, garlic and carrot; cook until tender.
  3. Add tomato paste, water, thyme, Worcestershire, and salt and pepper.
  4. Simmer for 5 minutes, stirring up any brown bits from bottom of pan.
  5. Spoon meat mixture into 2 L (8-cup) baking or microwave-safe dish;
  6. Spread mashed potatoes evenly on top. Sprinkle with paprika to taste.
  7. Bake in 190°C (375°F) oven for 35 minutes or until heated through, or microwave on High for 9 minutes.

Makes 5 servings.

Nutrition information per serving
Calories: 258; Protein: 20 g ; Total fat: 9 g; Saturated fat: 4 g ; Cholesterol: 48 mg; Carbohydrate: 26 g; Fibre: 4 g; Sodium: 480 mg; Potassium: 785 mg

From Anne Lindsay’s Lighthearted at Home. ©2010.

Kristin Harris is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.

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