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Spending purposeful and intentional time in the kitchen, away from the daily demands of routine, brings me a sense of calm. This may sound odd, especially when we find ourselves in the kitchen a good chunk of the day while at home. Often times though, our time there feels rushed, chaotic and not at all relaxing.

Enter the unexpected gift of following a recipe.

Like every good story, recipes have a beginning, middle and end. Gather supplies, mix the ingredients, cook or bake and eat. Following a recipe allows us the opportunity to simply follow directions that are clearly laid out. There is need to force creativity or make any major decisions. We can rest in the assurance that others have made the recipe before us and it is all going to work out. Having the chance to start a mini project like a recipe and see it through to completion in a relatively short time is so satisfying. It allows our brain and soul a little space to take a breather from other things that might be weighing us down. Many times, when we give ourselves a little break, we are better able to take on the bigger tasks in life. Also, having something to eat at the end of it all is a pretty great end result!

Set the stage:

1. Choose your recipe.
2. Make sure you have all of your supplies.
3. Plan your time to be in the kitchen.
4. Turn on some favourite music.
5. Go with the flow and have fun.

Photo by S O C I A L . C U T on Unsplash

We all have favourite recipes. Those recipes that time and time again keep us coming back for more. Maybe you remember eating certain foods at a grandparent or favourite auntie’s house & the recipe has been handed down to you like a treasured memory. Or maybe it is a recipe that you picked up along the way in a newspaper, online or in a recipe book. Sometimes these recipes are perfect just the way they are and sometimes, we can take a little bit of a closer look and see if there are ways to improve the nutrient profile of our treasured dish. See below for some simple swaps or additions that can elevate your favourite recipe without compromising on flavour.

Baked Goods:
• Swap out white flour for light spelt flour – the flavour & ratios stay the same, but you benefit from additional protein and less processing
• Add ¼ c ground flax to muffins & pancakes – benefit from heart healthy fat & additional fibre
• Reduce the oil needed in your recipe by replacing ½ of the amount of oil with unsweetened applesauce
• Reduce refined sugar by reducing the amount used by ¼ the amount called for in the recipe
• Experiment with maple syrup or honey in your recipes – this may take a little trial and error as you need to see how your recipe responds to alternate sources of sweetness

Main Dishes:
• Swap out vegetable oil for olive oil, organic canola oil or avocado oil
• Avoid using canned vegetables, such as beans, corn, carrots and the like and incorporate fresh or raw veggies into your recipe; if veggies are frozen, you may end up with extra liquid in your dish; simply increase your simmer time to allow it to cook off a little bit
• When using canned tomatoes or beans, look for lower or no added sodium. A little salt is actually good for us, but it is better to add a dash or two of sea salt along the way.
• Instead of frying, try a quick sauté or baking method. For example, we love General Tao chicken. One of the drawbacks of this recipe is the frying of the chicken. I have adjusted this recipe to use store bought chicken breast pieces that are baked instead. It actually ends up being way less work and the end result was just as delicious.
• Make your own broth to use in dishes. It is delicious, easy and cost-effective in addition to being more nutritious when compared to most store-bought varieties.

Making a few small changes to your recipes doesn’t have to be complicated and it can end up paying off with better health. Now, that’s a recipe worth handing down!

Photo by Sincerely Media on Unsplash

It has long been a goal of mine to get families in the kitchen and around the table together. What better time to spend a little time together in the kitchen creating than on Family Day weekend? Actions speak louder than words. If you want your children to appreciate good food and make healthy choices, they benefit from seeing you do those very things.
My top 8 reasons to Invite Kids into the Kitchen…
Ready, set, GO!

1. Children learn by example.
Our actions speak louder than words. Want your children to appreciate real food? Let them see you in the kitchen cutting up veggies for a snack. Ask them to find the carrots in the fridge or locate the cutting board in the cupboard. If your child sees you making healthy food choices, they will too!

2. Makes the Kitchen a Safe Place!
The kitchen can be a scary place for some children as well as adults. This one room in the house has sharp knives, a hot stove, many breakable items and the potential to start a fire. The kitchen does pose some reason for concern but the rewards far outweigh any risks. It is up to us to discuss with our children how to hold a knife safely, to remind them to stay focused while cooking and what to do in the case of an emergency. It is our job to teach them these skills and send them out into the world well equipped to care for themselves and their families one day.

3. Contributes to Family in a Meaningful Way!
Asking your child to help in the kitchen gives them a sense of empowerment, purpose and builds their confidence. It feels good to help someone else out. Children are eager to be of good service to you. All children, regardless of age can help in the kitchen whether it is placing napkins on the table, finding a measuring spoon or making the whole meal independently. The earlier you begin allowing your child to help in the kitchen, the more natural it will feel for everyone.

4. Super Skill Booster!
Cooking requires following directions, paying attention to details, reading, measuring, problem solving and turn taking. What family couldn’t use a little more practise in this area?

5. Create an Adventurous Eater!
If a child helps prepare food, they are more likely to be an adventurous eater. It may not seem like it right away, but with more exposure comes more interest in diverse flavours. The big thing here is consistency. At our house, we’ve enacted the, ‘One bite to be polite,’ policy with much success. It is understood that there will be some flavours that aren’t enjoyed by everyone. Try one bite without complaint and move on to another food on your plate.

6. It is Fun!
Sure, it can get a little messy but the memories that are created in the kitchen can last a lifetime. Sometimes life is messy and if we panic over a little spilled milk or egg shells in our pancakes, what is that teaching our children about handling real life problems. There is much wisdom in remembering not to cry over spilled milk! Let your hair down (just not in the food) and have a good time in the kitchen. Put on some music and dance while the pasta boils.

7. Extra Time to Connect
In a world that seems over scheduled and harried, we need to make the most of the time we have together. When we are in the kitchen making food or cleaning up, there is an enormous opportunity to connect with your child. Interesting things are sometimes said while chopping cucumbers. Your child isn’t feeling the pressure of the after-school questions that usually have the answers, “Nothing, good or I don’t know.” They have the opportunity to just let their thoughts flow in a way that is natural while they are spending time with you.

8. Adults Can Learn Something Too!
I like to think of myself as a lifelong learner. I also like to think of myself as open minded enough to let my child teach me a thing or two. An interesting thing happened a while back with the mustard bottle. One of my boys was looking at the mustard bottle and discovered that if you pushed the cap back far enough, it actually clicked out of place and no longer got in the way of the mustard as it was being squeezed out. Voilà! With that one discovery, I no longer have to remove the mustard lid on a regular basis and clean it. Children have a unique way of seeing the world and I love it when that quality shines through.

Photo by Brooke Lark on Unsplash

What better time than Valentine’s to show your heart a little love? Our heart is the driving force in our cardiovascular system and is responsible for pumping blood around our body. This ensures that we are able to absorb nutrients and oxygen as well as get rid of waste.

Eating with heart health in mind does not need to be complicated. In fact, it is quite simple when you think about it. Eat more real food grown in gardens, on trees and raised in pastures and less factory food.

Eat More of This:

• Complex carbohydrates: vegetables – especially those leafy greens, fruit, and whole grains such as oats & brown rice
• Protein: beans and legumes, quinoa, chia seeds, eggs and lean meat such as chicken or turkey. Keep red meat to a minimum and try to find grass fed options.
• Healthy fat: avocado, olive oil, fatty fish like salmon, lake trout, sardines, mackerel, raw nuts & seeds
• Fibre: leafy greens, apples, pears, raw nuts & seeds, prunes

And Less of That:

• Unhealthy fats: hydrogenated or partially hydrogenated oils such as those in fast food, crackers and other packaged snacks
• Sugar: leads to weight gain and reduced immune function with white sugar and glucose-fructose the worst offenders. Hit the reset button on sweetness in general. Use honey or maple syrup sparingly. Avoid the use of artificial sweeteners – lets minimize the chemicals we are eating.
• Refined flours as found in white bread, crackers, cakes, pies and pastries. Stick to whole grains as much as possible.

Show yourself a little love and take care of your heart. Your family with thank you!

Photo by Jamie Street on Unsplash

Unfortunately, adventurous eaters are rarely simply born. Children seem to go through different phases of eating. Some children are eager from the start to try everything and begin to show their preferences as they get a little older while some have difficulty transitioning to solids from the beginning. Regardless of where you find yourself currently – in a household with small children who are pushing away their peas, or perhaps even with tweens who have very distinct palate requests, it is never too late to become an adventurous eater.

Top tips to more adventurous eating:

• Make time for enjoyable meals. When meals are rushed, we are less likely to eat well or try new things.
• Introduce new foods in a relaxed manner. When people feel pressured to try new foods, they are less likely to want to try it. Make new foods a fun experience.
• Playing with food helps. When young children play with their food, they are actually learning quite a bit. First, they are becoming familiar with how the food smells & feels. Once this is in place, they can feel more comfortable putting it in their mouth and experiencing the flavours and textures of the food.
• It can take several introductions before we can fully determine if we like a certain food. Try it again and or try it in a different form. Perhaps mashed potatoes are a no go, but oven roasted potatoes seal the deal.
• Invite children into the kitchen. When given the opportunity to help prepare food, children are more likely to want to eat it too.

Wishing you all the best as you explore new flavours around your table!

Photo by Derek Owens on Unsplash

Just like life, food can get complicated. Getting back to basics is important on so many levels and food is one area that often benefits from simplicity. Making veggies, fruit, lean protein, healthy fats and complex carbs a priority is a great goal to have. Simple menu choices help us stay on track. During the week, my menu plan is pretty basic with tried, tested and true recipes that I know are easy to prepare and a hit with the family. I save new recipes for the weekend when I have more leisure time to experiment and enjoy my time in the kitchen. I often turn on some music and let the creative juices flow.

Another benefit of keeping things simple is avoiding highly processed factory foods. As we consider what goes into our cart during our next grocery store trip, take a moment and read the ingredient lists. While the nutrition facts table offers a good deal of information, I start with the ingredient list. Do I recognize the ingredients? Would I cook with these in my own kitchen? How many forms of sugar or preservatives are in the item? What about artificial flavours & colours? These are important questions to ask before popping something into your cart. Sticking to packaged goods with 5 or fewer ingredients is a simple way to ensure the food you are taking home is less processed.

Simple snacks & meals:
• Hard boiled eggs & cherry tomatoes
• Raw almonds & an apple
• Carrot & celery sticks with hummus
• Grilled fish & steamed veggies
• Roast chicken, mashed sweet potatoes & broccoli
• Swap out regular pasta for chickpea or lentil pasta for added protein & fibre – add lots of veggies to the sauce & make it the feature item on your plate – not copious amounts of noodles.

Photo by Melanie Lim on Unsplash