The transition from summer vacation to back to school doesn’t have to be difficult, especially when everyone is excited to bounce back into a more normal school year. With all the chaos of getting back into the things we love, like birthday parties, hockey practice and swimming lessons, meal planning is a great tool to keep organized.
Getting ahead of your family’s meals — particularly lunches during the week — will make it easier to grocery shop and answer that nagging question of “what’s for dinner?” while getting your kids out the door, faster. Here are a few helpful tips to get you back into routine.
Make plans with your kids
According to Canada’s Food Guide, there are many health benefits to getting kids involved in the meal preparation and cooking process, including giving them increased confidence and self-esteem — and improved reading and math skills. This comes thanks to reading recipes and measuring ingredients, and the development of a greater understanding of which foods are good for overall health.
If you have some picky eaters in the family, involving your kids in meal planning can even make them more likely to eat and enjoy their foods. So, involve your little ones in the process by asking them to help decide which favourite recipes and snacks to prepare for the week before you go to the store.
Prep/simplify your ingredients ahead of time
Aim to prepare or cook your meals on Sundays (for Monday to Wednesday meals) and Wednesdays (for Thursday to Sunday meals). If you don’t have time to cook, consider pre-chopping vegetables and fruits or preparing your meats with seasoning ahead of time and placing them in the freezer for later use. This will help reduce prep time during the week and save you time when packing lunches.
Think beyond the sandwich
Shake up your typical sandwich and try a bento box instead. These lunch kits are such a great way for the kids to have fun and get creative with mixing up their food options. Having the different sections in the lunch kits will also help ensure that you include food from all food groups, providing the essential vitamins and minerals needed for energy, growth and development. Consider trying a themed bento box, like an Asian noodles-inspired box and start with rice noodles and seaweed. Too exotic? Try a tuna salad along with raw veggies and dip, plus fruit.
And don’t forget that muffin for a quick bite during recess or between classes. Try the protein-packed muffin recipe below for a quick pick-me-up when the mid-afternoon doldrums kick in.
Yummy Banana Protein Muffins
Unlike most store-bought muffins, these are brimming with nutrients. Made with Greek yogurt and chia seeds, these muffins have both protein and fibre, making them a healthy snack or breakfast.
Prep time: 10 minutes
Cook time: 18 to 20 minutes
Serves: 12
Ingredients:
• 2½ cups old-fashioned oats
• 1 cup 1 per cent plain Greek yogurt
• 2 eggs
• ½ cup sugar
• 2 ripe bananas
• 2 tsp baking powder
• 1 tsp vanilla
• ½ tsp baking soda
• 1 tsp cinnamon
• 3 tbsp chia seeds
• 6 Medjool dates (pitted and halved) or see tip below.
Directions:
1. Preheat oven to 400°F (200°C) and lightly grease a 12-cup muffin tin with oil, or use 12 paper muffin cups as liners.
2. In a food processor or blender, add rolled oats and process into oat flour.
3. Add the rest of the ingredients, except chia seeds and dates, and process until evenly mixed to form a batter. Fold in chia seeds.
4. Divide batter evenly into tin. Place half dates on top of muffins, sprinkle with a few flakes of oatmeal, and bake for 18 to 20 minutes.
Tip: Instead of dates, you can use blueberries, raisins or dried fruit like apricots for sweetness. You can also sprinkle with a few semi-sweet chocolate chips for an additional treat.
— News Canada