The Original Health Coaching Program
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Samvida Patel, IIN Content Editor, Class of February 2015
Meal prep is a common part of “adulting.” However, with some creative thinking and engagement, it can be a great way to introduce kids to cooking! Here are some ideas for how to include children in meal planning and meal preparation, along with some easy wins to keep things healthy!
Planning
Prepping
Making smoothies together is a great activity. It is fun to prepare, packs in the nutrients (sneak in some veggies!), and is efficient and versatile.
Tip: Make extra for smoothie bowls or homemade popsicles to switch things up!
If you’re making waffles or pancakes, kids can perform simple tasks, like pouring ingredients or stirring the batter! Though you wouldn’t pack veggies into waffles, you can put a healthier spin on them by adding berries, nuts, or seeds to the batter and swapping out all-purpose or wheat flour with coconut, oat, almond, or cassava flour.
Tips: Use overripe fruit, a little honey, and some cinnamon or a dash of maple syrup to make a compote to use as a topping (instead of syrup). You can also make extra batter and change up the format – make waffles one day and pancakes the next!
Tip: Use chopped veggies in pastas, soups, stir-fries, salads, grain bowls, etc.
Easy Wins
Tip: Have leftover veggie toppings? Throw them in a jar, add a squeeze of fresh lime juice, drizzle some red wine vinegar, and sprinkle in some seasoning – voilà! You’ll soon have pickled veggies for a side dish!
You can also make meals that keep veggies relatively out of sight. Foods like enchiladas allow veggies to hide under a tortilla. Adding beans, sauce, rice, and cheese to the mix also helps take the spotlight away from the veggies.
Tip: Reuse homemade sauces as dips for vegetable sticks, a sauté, or a condiment.
What kid-approved meals are a hit in your home? What strategies have you used for meal prepping with kids? Let us know in the comments below!
Learn more about IIN’s rigorous curriculum that integrates 90+ of the world’s leading experts in health and wellness, blending the scientific and the spiritual to create an immersive, holistic health education.