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Carrot and Cauliflower Soup

Posted by David 01/23/18 0 Comment(s) Toddler-Approved Recipes,Kids in the Kitchen,


A Recipe for Incorporating Learning in the Kitchen 

post by Noelle N. Martin, MScFN RD


Our family loves warm and nourishing soup in the winter time. My three year old son Rhett absolutely loves to help me make them. We recently worked together to make a delicious Carrot and Cauliflower Soup. And while Rhett thought we were just having fun together, I know he was learning the whole time. Involving children in food preparation is a wonderful way to teach many academic and life skills. It is also a fantastic opportunity for new food exposure. 


Below you can find the recipe and the ways in which I used this as a learning opportunity. 


4 large carrots, peeled and chopped
1 head of cauliflower, cut into florets
1 apple, sliced
2-3 Tbsp. liquid coconut oil or avocado oil
1 Tbsp. turmeric
1 Tbsp. sweet curry powder
1Tbsp. cinnamon
¼ cup maple syrup 
4 cups coconut milk (not the canned)


















1) Peel and chop carrots.

2) Wash cauliflower, and cut it into florets.

3) Slice or dice apple.

4) Place all vegetable and fruit in a bowl and toss in the oil and spices. Then pour onto a baking stone or sheet and roast them in the oven at 400 degrees F for about 30-40 minutes.

5) When vegetables and fruit are nicely roasted remove them from the oven. Add them to a blender (I use a Vitamix) and add in the coconut milk and maple syrup. Blend and taste. You can then add more spice and/or sweetness or make it thinner with more milk or the addition of a low sodium vegetable or chicken broth. 


NOTE: If you wish to add a little protein to this soup, you could also puree in while beans or add a sprinkle of hemp hearts when serving. 







"Kids in the Kitchen" Learning Notes

Letter recognition and letter sounds: For this recipe we focused on the letter “S” for SOUP. I had a flashcard with the letter “S” on it and we talked about the sound the letter makes and then other words that start with the same sound like SYRUP (from the maple syrup), SWEET (when we added the syrup in), and SLICE (when slicing the apples). An alternate or addition letter that would be great for this recipe is the letter “C” as it applies to CARROTS, CAULIFLOWER, COCONUT, and CURRY. 


Colors: For this recipe we talked a lot about the colour ORANGE. I focused on the carrots and a flash card which had the colour orange. Then we looked at the spices as they are all an orange/brown tinge. 












Texture/Solid vs. Liquid: When chopping the carrots, cauliflower, and apples we talked about HARD and CRUNCHY textures. Then we compared those to the SOFT texture of the cooked vegetables. As we added ingredients to the blender I noted the difference between pouring LIQUID vs. SOLIDS. Then after blending the soup Rhett was excited to feel how THICK and SMOOTH it was. 


Numbers and Mathematical Skills: At the start of a recipe I like to COUNT the ingredients with my children, then let them know all we will be doing and the order we will be doing it in. Then we continue to review throughout the cooking process what we have completed and what is next. My goal is for them to understand ORDER and that it matters. Also for this recipe, when we were chopping the carrots and when adding ingredients to the blender, we did a lot of COUNTING. You could also do SIMPLE ADDING, SUBTRACTING, and DIVIDING at this stage showing how when you cut 1 carrot in half, you now have 2 pieces; that one plus one is two; and if you have two and put one into the blender, you now have only one left. 




Creating/Imagination/Experimenting: This is such a fun part of making recipes. I like to ask my children if there are any ingredients they would like to add. In fact the apple in this recipe is an addition from Rhett. He really wanted an apple in there and I think it made an excellent addition! Depending on the recipe there are a variety of ways that you can let your child experiment. With this one, in addition to adding the apple, Rhett enjoyed pressing the blender button and watching the ingredients blend and we worked together to pour it into containers of all sizes counting how many seconds each pour took. This step ties in with #4 as he learned that it takes longer to pour into a large container than into a small one. 


Life Skills: In this recipe we discussed FOLLOWING INSTRUCTIONS, PERSERVERENCE to cut through hard carrots, PATIENCE as we waited for the vegetables to roast, and TAKING TURNS adding ingredients.




Noelle Martin is a Registered Dietitian and mom of three young boys. She has a passion for educating, inspiring, and empowering moms to make healthy choices for themselves and their families. Noelle loves involving her children in food planning and preparation for their home and sees the kitchen as a perfect area for teaching both academic and life skills. Follow @MotherhoodandMeals on Instagram for Noelle's nutrition tips, recipes, product reviews, and motherhood moments. 

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