Cooking is a great way to spend quality time with your children, all while showing them how fun meal prep
can be. Back-to-school season is the ideal occasion to give them a few responsibilities in the kitchen,
according to their age, interest, and skills. They’ll be proud to help out with supper and to act
as your sous-chef when it comes to preparing lunches. Plus, they’ll be one step closer to full
autonomy!
Discover how to get each family member involved (from the youngest to the oldest!) in the meal planning
and prepping process. Plus, learn some top tips that will help you organize your lunch menus like a pro.
Time to gather the family in the kitchen and get cooking!
STEP 1: INITIATE YOUNGER KIDS TO COOKING
For most kindergarteners, lunchboxes are a brand-new concept. When preparing their lunches, take
advantage of the occasion to explain what makes for a healthy, balanced meal.
At the grocery store: make healthy choices
When your child accompanies you to the grocery store, take the time to teach them how to adopt healthy
food habits! Guide them by introducing the different food groups (fruits and vegetables, animal and
plant-based protein, dairy products, and grains) and explaining the recommended quantities for each.
When grocery shopping, encourage your kids to develop their taste buds by allowing them to choose a new
fruit or vegetable.
In the kitchen: prepare snacks
Snacks are another great opportunity to get
the young ones involved. Start by selecting a variety of healthy ingredients, such as dried cranberries,
whole-grain crackers, cheese cubes, fruits or vegetables, and let them choose their favourites. Then,
ask them to pack their snacks into their lunchbox containers. When kids choose their own snacks, they’re
more likely to want to eat them.
First recipes: keep it simple
You can also pique your children’s culinary interest by asking them to help you prepare easy
lunchbox recipes. Plus, it’s a great way to have them practice their reading, counting, and
clean-up skills! When all’s said and done, your mini chefs will be proud to tell their classmates
that they helped make their their veggie dip or apple and
cheese muffins. Pssst! These muffins freeze well: make a big batch so that you always have some
on-hand!
Tip: Reserve a section of your fridge, freezer, and pantry just for lunches. That way your children can
assemble their lunchboxes themselves. Thermos, snacks, juice, ice packs—a place for everything and
everything in its place!
STEP 2: SLIGHTLY MORE ELABORATE RECIPES
Starting around 8 years old, your child is ready to start undertaking several tasks in the kitchen.
Foster their autonomy by teaching them how to cook pasta, make scrambled eggs, smoothies, or sandwiches
for their lunch. After a few attempts, they’ll be able to prepare a recipe by themselves from
start to finish, with the exception of cooking, which should always be supervised by an adult.
Also take the time to teach them basic kitchen hygiene rules, as well as the importance of cleaning their
workspace and doing the dishes once they’re done.
Cool recipe ideas to make with kids
To encourage your child to get involved in the kitchen, make some of our top kid-friendly recipes with
them. Some popular options include: three-cheese
sausage macaroni, chocolate-hazelnut
pizza, quinoa-crusted
chicken croquettes, and plant-based
hotdogs! Plus, they’re all great opportunities to teach them about the benefits of home
cooking, including being able to control how much sugar, salt, and fat you put into a recipe.
Cooking together: an enriching activity!
If your child is feeling restless, ask them to help you meal prep for the week. Put on your kids’
favourite music, throw on some aprons, and get to work making tomato sauce, dips, soups, banana bread .
. . the possibilities are endless!
Tip: Take advantage of the occasion to prepare freezer-friendly
dishes that will help save you time during the week.
STEP 3: LEARNING HOW TO COOK ALONE
Got tweens in the house? Put them to work! Here are a few ideas that will encourage your older kids to be
more self-sufficient, all while developing their culinary skills:
- Show them how to create a grocery list, broken down by food group.
- Once a week, let them take control of the kitchen during mealtime, or let them oversee sides, such
as soups and salads.
- Ask them to share healthy and balanced lunch ideas, or dinner ideas that can then be reused in their
lunches the next day.
- Leave a visible list in the kitchen of all the elements they should include in their lunch, or a
list of salad and sandwich ideas.
- Let them unleash their creativity by turning leftovers into tasty lunches! A great occasion to teach
them the importance of not wasting food.
- Give them access to simple recipes featuring lesser-known ingredients, such as seitan, legumes, and
grains (millet, barley, bulgur, etc.). Chocolate
hummus made with white kidney beans, for example, is an easy and original recipe for older
kids to try.
- Let them guide their younger siblings in preparing their lunchboxes.
4 TIPS FOR SAVING TIME AND MONEY AT THE GROCERY STORE
- Opt for bulk or Prix Club products:
they’re more economical and are usually better for the environment. Once at home, ask your kid
to divide the large yogurt container into 5 individual containers for their lunches. You can serve
the yogurt with granola, dried fruit, or fresh blueberries.
- Plan your weekly menu in advance, taking into consideration the specials featured in the TADA! app.
It’s the perfect tool for planning your meals quickly and affordably. Plus, it’s filled
with exciting new recipes!
- Opt for versatile ingredients that can be used in several recipes. A bag of mini Naan
breads can be used to make small pizzas, sandwiches, or can be served with dip. A large
block of mozzarella
cheese is great as a snack served with crackers, in a sandwich, or to top a dish.
- Select a few ready-made meals. Opt for chopped veggies ready to go, a C’est prêt! BBQ
chicken (for sandwiches and salads), chili, or
mac and cheese . . . perfect for pouring into a Thermos.
Discover other tips for optimizing your lunches,
as well as healthy
recipe ideas, and great back-to-school advice.