Growing Healthy Habits: Teaching Kids to Love Real Food

For this episode of Mrs. C’s Podcast for Parents, Teachers, and Administrators, Mrs. C sat down with Tina Marie, founder of Soulful Soil Farms, in the kitchen of our D Street Oak Tree location. Together, they discussed raising healthy eaters, choosing real food, and getting kids involved in cooking, and even created a simple, fun recipe: Farm-Fresh Avocado Toast (shared below!).

Mrs.C and Tina at Oak Tree D Street Kitchen

Know Where Your Food Comes From

Tina reminds us that food quality matters. Many foods in grocery stores, especially meat and produce, are processed, treated, or genetically modified in ways parents might not be aware of. Buying organic and connecting with small local farmers can reduce exposure to unnecessary chemicals, pesticides, and hormones.

Buy Produce in Season

Not all fruits and vegetables naturally grow year-round. Seasonal produce tastes better, costs less, and usually has fewer chemicals.

Example: Watermelon should be a summer treat, and it should have seeds!

Farmers Markets = Food + Learning

Farmers' markets aren't just for grown-ups, they're amazing learning spaces!

Kids can:

Touch and smell fresh produce

Try new foods

See natural colors and textures

Learn where food comes from

Tina encourages parents to turn farmers-market trips into family outings and relationship-building moments with local growers.

Quick Guide: Choosing Better Produce

• Look for PLU codes starting with 8 or 9 (more natural/organic)

• Avoid PLU codes starting with 4 (conventionally grown, often with chemicals)

• Choose produce with seeds

• Shop small, local, and seasonal

Real-Life Tip: Convenience Without Compromise

We all know the dinner rush struggle: work, kids, homework, next-day prep.

Tina’s advice:

Plan, prep ahead, and make cooking a family event.

Helpful strategies:

• Meal prep on weekends

• Use crockpots for quick, whole-food meals

• Let kids help mash, rinse, tear herbs, mix, and taste

• Keep go-to healthy staples on hand

Cooking together becomes connection + learning + healthier choices.

Picky Eaters? They Can Learn New Foods

Picky eating is often a learned habit, not a personality trait. Kids learn what we introduce and what we model.

Expose them to:

• Colorful foods

• Different textures

• Garden fresh herbs

• Hands-on prep (especially messy activities!)

The earlier you start, the easier it sticks.

🥑 Recipe: Farm-Fresh Avocado Toast (Kid-Friendly!)

A fun, sensory-rich kitchen activity kids of all ages can enjoy.

Ingredients

• Fresh bread (store-bought or homemade)

• 2–3 ripe avocados

• Baby tomatoes (cherry or roma)

• 1 carrot, peeled

• Extra-virgin olive oil

• Herbs:

  • Fresh rosemary (crushed)

  • Fresh thyme

• Seasoning mix:

  • Sea salt or Himalayan salt

  • Garlic powder

  • Onion powder

  • Pepper

• Seed blend (optional but recommended): flax, chia, hemp

Steps

1. Prep the bread

   • Slice fresh bread (thick cuts are okay, is kid-friendly!)

2. Mash the avocado

   • Have your child scoop and mash the avocado with gloved hands or a spoon

   • Spread onto the toast

3. Prep the veggies

   • Slice tomatoes

   • Peel or lightly shred the carrot(Adult handles sharp tools; kids can help smash tomatoes or peel carrots)

4. Season

   • Drizzle olive oil

   • Sprinkle crushed rosemary and thyme

   • Add seasoning mix

   • Add seed blend for crunch + nutrients

5. Decorate

   • Arrange tomatoes and carrots (make shapes, faces, patterns — let kids play!)

6. Cut + Serve

   • Cut into triangles or toddler-sized bites

   • Enjoy together!

Learn More & Connect with Tina

Soulful Soil Farms builds community gardens, teaches kids to grow food, and hosts workshops and volunteer days.

Follow & learn more at:

Instagram: @soulful_soil_farms

Facebook: Soulful Soil Farms

TikTok: @soulful.soil.farm | Soulful Soil Farms

Website: www.soulfulsoilfarms.net/