Whether you’re enjoying a family BBQ, camping with friends, or picnicking in the park, summer is a great time to foster healthier eating habits with new spaces and fun ways to experience food.
As a Dietitian and mama, it’s second nature for me to think about the nutritional value of a food or recipe before serving it to my littles. It’s important! However, with experience and a growing knowledge of what truly supports a healthy relationship with food, I make extra effort to focus on the how of eating at meal and snack-time, too.
“When you begin to concentrate on the how of eating…mealtime becomes about more than just eating…it becomes an opportunity to EXPLORE, CONNECT, LEARN and GROW!”
Focusing on the how doesn’t have to be overly complicated. Sometimes it’s as simple as a trying change of scenery for dinner, or a new way of sharing food.
Here are a few easy tips and recipes that I’ve been trying (and loving) with my family lately!
Tip #1: Create a Joyful Space for Eating
Creating a space to SIT and SHARE is one of my FAVOURITE ways to encourage happier, healthier eating. Spread out a picnic blanket, meet up at the park, or gather for a BBQ.
When kids feel LESS PRESSURE at mealtime and can visit with friends…GOOD THINGS happen! They GET CURIOUS, try new foods, create fun combinations and best of all…take steps towards becoming CONFIDENT EATERS.
Here’s a simple, low pressure way to encourage kids to try a new food at mealtime…the “SHARE PLATE!”
“Essentially the “share plate” is a as central plate with a mix of familiar and unfamiliar foods. Ripe with colour and crunch, and an abundance of nutrients and variety of shapes–every bite is a tastebud adventure.”
When kids and families explore food together they often become cheerleaders and role-models for one another. Watching other kids bravely try new things (and enjoying them) usually sparks even the most cautious eaters to feel a little braver about new, unchartered bites.
Check-out this fruit & veggie “Rainbow Share Plate!” — the centrepiece of the table! It’s rarely the same combination, so it’s more a no recipe-recipe, but it’s a family-favourite tradition nonetheless!
“Never underestimate the power of role-modelling food joy and food adventure. Every bite counts…even if you’re the only one eating–littles are always watching.”
Tip #2. Plan to Personalize the Plate
When kids are more involved in planning and preparing food…they’re more likely to eat and enjoy their creations. And if your kids are like mine, they insist on plating their own food all the time! When kids are empowered to build a plate that reflects their hunger, preferences and personalities…mealtime pressure is greatly reduced.
FAMILY-STYLE PLATTERS are a great way to create balance between nutrition and personality at mealtime. Parents create the platter, kids build their plates and nutrition makes an appearance every single time!
To help guide kids towards nutritional balance at mealtime, I love to serve meal on family-style platters and all-in-one dishes like our “Chicky-Bean Mini Burgers.”
Check-out this “Build-a-Burger Platter!”
The hero? Chicky-Bean Mini Burgers. Patties made with fresh ground chicken, black beans, veggies and oats. Packed with quality protein, filling fibre and essential nutrients for growing littles—they’re delicious!
- Protein
- Iron
- Zinc
- Potassium
- Phosphorus
Chicky-Bean Mini Burgers
Homemade chicken burgers are already packed with protein, so why not add the benefit of fibre too?! Amazing for big and little kids alike these burgers are both nutritious and delicious!
Prep time: 10 minutes
Cook time: 10-15 minutes
Makes: 6 regular, 12 small burgers
Suggested Fixings:
- Butter Lettuce
- Sweet Onion
- Low-sodium pickles
- Marble cheese
- Chipotle Mayo
INGREDIENTS:
- 1 lb (454 g) lean ground chicken
TIP: For top quality, choose fresh and look for the Raised by a Canadian Farmer logo - 1 cup (250 ml) cooked black beans, rinsed and drained
TIP: Choose canned beans labeled “No Salt Added” for a lower sodium, kid-friendly option. - ½ cup (125 mL) frozen corn, thawed
- 1 egg, whisked
- ½ cup (125 ml) quick oats
- 1 Tbsp (15 ml) Chili powder
- Salt and pepper to taste
- 12 slider buns (Optional)
DIRECTIONS:
- Add black beans to a large bowl. Lightly mash with a fork, or leave whole if desired.
- Add ground chicken and remaining ingredients to the bowl. With a wooden spoon mix together all ingredients until mixture is well combined.
- Preheat the grill to medium-high. Form mixture into individual patties and grill burgers on medium-high until thoroughly cooked, about 5-7 minutes per side and internal temperature of 165F.
- Serve on a “build-your-own-burger platter” with a selection of toppings and enjoy
Tip #3. Find Magic in the Mess
Kids often need to explore new foods many times before trying and accepting. This can be frustrating, even worrisome at times. As parents, we all just want our kiddos to eat and grow well. The good news is we can encourage “food courage” by promoting more opportunities for food exploration and discovery. In fact, exploring food with all the senses is highly recommended. Messy, perhaps. Fun, you bet! Making more hands-on recipes and joining in the fun, essential!
Ever notice kids can play more than eat sometimes…that’s ok! Kids love to DIP, DUNK and DEVOUR…so, if dinner is mini or cut for finger food fun…all the better! That’s why we love breakfast cookies, grilled paninis, and unique, flavourful protein-rich dishes like mini burgers and kabobs. They’re perfect for little hands and autonomous feeding.
Check out this epic family stack of “Sticky Honey Chicken Sticks.” Grilled to perfection…these tender, sweet and tangy chicken kabobs are perfect for kids and adults alike…and bonus, no cutlery required.
Sticky Honey Chicken Sticks
Grilled to perfection…tender, sweet and tangy chicken kabobs are perfect for families who crave more flavour and fun! Bonus: No cutlery required!
Prep time: 15 minutes, plus 2 hours for marinating
Cook time: 15 minutes
Makes 12 sticks
INGREDIENTS:
- 8 boneless skinless chicken thighs
TIP: Choose fresh chicand look for Raised by a Canadian Farmer logo
Marinade:
- ¼ cup honey
- TIP: Choose local, Alberta makes amazing honey, too!
- ¼ cup light soy sauce
TIP: Swap with tamari if a Gluten-free option is needed - ¼ cup sesame oil
- ¼ cup ketchup
- 1 Tbsp fresh grated ginger
TIP: Store fresh ginger in the freezer for easier grating as needed - Pinch of ground black pepper
INGREDIENTS:
- Trim chicken thighs as desired and cut into 1 inch cubes.
- In a medium bowl, whisk together ingredients for marinade. Add chicken and mix until thoroughly coated. Cover and marinate in the refrigerator for 2 hours, up to 24 hours.
- While chicken is marinating, soak wooden skewers in water…a tall glass works well for this, or use metal skewers.
- Skewer the chicken evenly. Grill over medium heat for 8-10 minutes, turning halfway, until cooked through.
- Garnish with extra honey and sesame seeds, if desired.
DIRECTIONS:
- Trim chicken thighs as desired and cut into 1 inch cubes.
- In a medium bowl, whisk together ingredients for marinade. Add chicken and mix until thoroughly coated. Cover and marinate in the refrigerator for 2 hours, up to 24 hours.
- While chicken is marinating, soak wooden skewers in water…a tall glass works well for this, or use metal skewers.
- Skewer the chicken evenly. Grill over medium heat for 8-10 minutes, turning halfway, until cooked through.
- Garnish with extra honey and sesame seeds, if desired.
Serving Suggestions: For a spicier kick, drizzle with hot sauce instead or serve with GetJoyfull’s “Yogurt-Mint Sauce!”
Always supervise littles when eating. Serve foods in a safe manner for age and development.
Feeding kids is not for the faint of heart. They make faces that make you question your ability to cook. They prefer shirt sleeves to napkins. They run away from the table when asked to sit to visit. They refuse to try new foods, then dig in when you least expect it. It’s an adventure to say the least. So, keep role-modelling, friends. Keep offering and keep heart.
Raising a healthy eater doesn’t happen overnight; rather, it’s a joyful journey…worth every messy bite!
“What strategies to do try at home with your littles? Comment below or share this post and tag @GetJoyfull to let us know!”
Heartfelt thanks to Alberta Chicken Producers for supporting the GetJoyfull movement and for helping make this recipe and post possible!
Joyfully,
Emily
Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Follow her on social media @GetJoyfull or GetJoyfull.com for nutrition advice and tips to grow food joy and fill up on family time.