Sleep regressions, toilet training and flavourful meals are three things that strike fear in the hearts of most parents.

If you’ve ever wondered why children all over the globe seem to grow and thrive on spicy and exotic foods but you only longingly remember eating Pad Thai and vindaloo, you are not alone. Food fads, fights and phases are all too common among children.

There are a huge number of kids that express food preferences. From the kid who will only eat foods of a certain colour, to the kid who refuses to eat anything besides peanut butter sandwiches, it is amazing the things they come up with to keep parents on their toes.

In my case, I had one kid who went through a phase of only wanting sweet and starchy foods, and another kid who didn’t like mixing foods with different textures. And I’ll never forget the Emmy-worthy performances that ensued whenever I accidentally served them something with a strong flavour. Onions, garlic, ginger and cumin were all drama-worthy in our house.

What is a parent to do?

Here’s the current advice from the Dietitians of Canada distilled down to five points:

1. It is your job, as the parent, to serve healthy meals. It is their job, as the child, to choose what they are going to eat.

2. Set regular meal and snack times (three meals and two to three snacks). Only offer water between meals. This helps ensure your kids are hungry at mealtimes.

3. Eat together and make meals a family activity.

4. Don’t make special food for your child. Serve the same food to everyone. However, make sure to serve at least one food you know your child will like so they won’t go hungry (like bread, crackers or milk).

5. Let your child choose what to eat and how much to eat. If they don’t eat anything, remind them there will only be water until the next mealtime.

I have a few pieces of additional advice, based on my parenting experiences:

1. If your kid only eats dessert, stop serving dessert. That way they won’t skip meals expecting to fill up on dessert. Enjoy your treats when your kids aren’t around. Hurrah for naps!

2. Let them be free to change their food preferences as they grow up. This is all about the language you use to discuss food with your child. Don’t label them as a “picky eater.” Don’t tell them that they won’t like certain foods. Don’t talk about your kid’s food preferences with other people. Avoid turning their food preferences into a part of their personality. Remember, it’s just a phase that they will grow out of.

3. Serve flavourful foods, like curries, without the heat. Stick a bottle of hot sauce or sriracha on the table instead.

4. Involve your kids in shopping and cooking. Food always tastes best when you’ve helped to prepare it!

Still need more help? We’ve got you covered! Here is a recipe that hides the usual culprits of pickiness: vegetables, fibre and protein. It’s easy to make and kid-friendly!

Mean Green Pancakes

Vegetable packed pancakes are a favourite dinner at our house. Kids love trying out different toppings. Serve these pancakes with butter, cheese, yogurt, sour cream, sliced tomatoes or humus. My favourite topping is a squeeze of lemon. Alternately, omit the onion and serve your mean green pancakes with all the usual sweet toppings.

Veggies & Wet Ingredients

1 package of frozen spinach, defrosted

11⁄2 cup of milk

4 eggs

1⁄4 cup of oil

3 Tbsp of onion (optional)

Dry Ingredients

13⁄4 cup whole wheat flour

1⁄3 cup cornmeal

1⁄4 cup rolled oats

2 tsp baking powder

1 tsp salt

1. Drain the water from the spinach. Place all the wet ingredients and vegetables in a blender and blend until smooth. Add the dry ingredients and pulse to combine.

2. Heat a frying pan on medium.

3. When the pan is hot, start making pancakes with a 1⁄4 cup of batter for each pancake.

4. The pancakes will be ready to flip when they are bubbling in the middle and dry around the edges. Flip, then cook the other side for about 1 minute.

5. Serve immediately or keep warm in a low oven.

With more and more people looking to buy local these days, the Buy BC website is a fantastic resource to keep in your back pocket! Look for the Buy BC logo on produce and many other items you’ll find in your local grocery stores, and make sure to visit the website for more information on recipes, events and more. buybc.gov.bc.ca

The slow cooker is a time-saving cooking tool that is ideal for busy families. Especially families with young children who need a bit more TLC at the end of a long day. There’s no frying, boiling or baking required. Simply layer everything into the slow cooker and you’ve made dinner!

Slow cookers aren’t ideal for making all types of meals. However, they are particularly good at cooking the following types of dishes:

• Soups, stews and anything that needs to simmer for a long time.

• Dishes that traditionally cook on low for a long time like baked beans.

• Casseroles and other baked dishes like shepherd’s pie.

• Dishes that are steamed like British-style puddings.

• Cheese or chocolate fondue, both are perfect for a slow cooker.

You can even convert your favourite recipes so they can be made in the slow cooker. Simply follow these tips:

• Liquid doesn’t boil off in a slow cooker, so don’t add any extra liquid.

• While you don’t have to precook vegetables, I recommend frying aromatic vegetables like onions, garlic and mushrooms to improve the flavour.

• The flavours will all blend together, so if you want a fresh flavour, add it as a garnish.

• Don’t check on the food. Lifting the lid will release the heat and cause your food to take longer to cook.

• To avoid over cooking, pasta, rice and fresh greens are added to the slow cooker for the final hour of cooking.

Here is a chart to help you convert cooking times for the slow cooker.

Conventional Recipe Cooking on Low Cooking on High

15–30 minutes 4–6 hours 1–2 hours

45 minutes–1 hour 5–7 hours 2–3 hours

1–3 hours 8–10 hours 4–6 hours

Here are two simple and delicious slow cooker recipes. If you don’t have a slow cooker, don’t despair, I’ve included suggestions for conventional cooking alternatives.

Pizzaiola

This is a variation on a lasagna that uses potatoes instead of noodles. It works particularly well in the slow cooker, since the potatoes can handle over-cooking. Everyone in our family loves this dish.

3 lbs of potatoes

1 package of frozen spinach

4 cups of tomato sauce

4 cups of grated mozzarella

Salt and pepper, to taste

1. Thinly slice potatoes, about 3mm thick, like you would for scalloped potatoes. Fully defrost the spinach and squeeze out any excess liquid.

2. Spread 1⁄3 of the potatoes on the bottom of the slow cooker and sprinkle with a pinch of salt and pepper. Top with half of the spinach. Pour over 1⁄3 of the sauce and sprinkle with 1 cup of grated cheese. Repeat for a second layer of potato, spinach, sauce and cheese. Top with a final layer of potatoes and sauce. Cover with all the remaining cheese (about 2 cups).

3. Cook on low in the slow cooker for 6 to 8 hours or on high for 3 to 4 hours. You can also bake at 400°F for 1 hour. The dish is ready when the potatoes are fully cooked.

Carrot & Almond Soup

This recipe is as simple as you can get. It is perfect when you’re short on time. Simply throw everything into the slow cooker and puree the soup at the end.

12 medium-sized carrots

2 medium-sized onions

4 cloves of garlic

10 cups water

1⁄2 cup dried red lentils

2 Tbsp bullion powder

1 bunch each of parsley and cilantro

1 cup sliced or slivered almonds

Salt, to taste

1. Roughly chop the vegetables.

2. Place water, onions, carrots, garlic, lentils, bullion and the washed stems of parsley and cilantro into the slow cooker. Reserve the parsley and cilantro leaves for garnishing.

3. Cook on low for 6 to 7 hours, on high for 3 to 4 hours or simmer on the stove for 45 minutes.

4. When the soup is finished cooking, remove herb stems and add the sliced almonds. Puree until smooth.

5. Depending on the saltiness of your bullion, you may need to add more salt.

6. Serve with a garnish of parsley and cilantro leaves.

Sheet pan dinners are ideal for introducing kids to cooking.

• They don’t require the patience of sitting over the stove and stirring a sauce.

• They are super simple to prepare. Just chop, put everything in the oven and you’re done.

• Best of all, they are delicious!

I’ve written these recipes with kids in mind. Young children can help with gathering ingredients and tossing them in oil. Older children might be able to make these dishes all on their own! And busy adults can indulge in a healthy, yet simple meal.

Now that is something that we all could use in this busy holiday season!

Winter Sausage Bowl

This delicious sheet pan meal is served in a bowl with a drizzle of something flavourful. Feel free to use a vegan-friendly sausage alternative for a meatless meal!

2 large sweet potato

1 medium-sized head of cauliflower

1⁄4 cup of vegetable oil

1 onion

4 cloves of garlic

1⁄2 tsp salt, to taste

1 tsp black pepper, to taste

4 Italian sausages

Miso Sauce

3 Tbsp olive oil

1 Tbsp cider vinegar

1 Tbsp miso

1. Preheat the oven to 400° F.

2. Peel the sweet potato and chop into bite-sized pieces. Chop the cauliflower into florets. Slice the onion in quarters. Finely dice the garlic.

3. Spread the vegetables out on a rimmed baking sheet.

4. Pour the oil over the vegetables. Add the salt and pepper. Toss everything to mix well.

5. Cut each sausage into 4 pieces and place on the baking sheet. Wash your hands well.

6. Bake for 15 minutes.

7. Pull the sheet pan out of the oven and toss everything to combine. Bake for another 15 to 25 minutes, until everything is cooked through and browning.

8. Taste and adjust the salt and pepper as needed.

9. Make the miso sauce by mixing the oil vinegar and miso in a small bowl. Use a fork to stir in the miso until it’s a smooth sauce.

10. Serve the baked vegetables and sausages in a bowl with a drizzle of miso sauce.

Nacho Hash

This recipe is a favourite with my kids. It’s like nachos, but instead of corn chips, we make a vegetable-packed hash.

3 large potatoes

2 sweet potatoes

5 mushrooms

1 green pepper

1 can of black beans

1 onion

3 cloves of garlic

1⁄4 cup of oil

1 Tbsp chili powder

1 cup of grated cheese

3⁄4 tsp salt and ground black pepper, to taste

Salsa, sour cream and guacamole, for serving.

1. Preheat the oven to 450° F.

2. Coarsely grate the potatoes, sweet potato and mushrooms. Finely dice the green pepper, onion and garlic.

3. Place the vegetables on a rimmed baking sheet. Drizzle with the oil, toss to coat. Add in the chili powder, salt and pepper. Stir one more time to make sure that everything is well coated, then spread it out evenly on the baking sheet.

4. Bake for 20 minutes. Remove from the oven and stir the hash to ensure even cooking.

5. Open the can of black beans and rinse. Spread the can of black beans over the hash. Top with the grated cheese.

6. Bake for another 15 minutes, until the cheese has melted. Serve with salsa, sour cream and guacamole.

Oven Roasted Salad

This winter vegetable salad is a perfect holiday dish. The flavour of balsamic and rosemary really complements the winter vegetables. My kids love the crispy garlicky Brussels sprouts. Serve with bread for a complete vegetarian meal.

1 large acorn squash

1⁄4 cup of cooking oil

1 lb. Brussels sprouts

6 cloves of garlic

1 Tbsp fresh rosemary or 1 tsp dried rosemary

1⁄2 tsp salt

1 can of chickpeas

Balsamic Dressing

1⁄4 cup of olive oil

2 Tbsp balsamic vinegar

1 tsp Dijon mustard

1⁄4 tsp salt

1. Preheat the oven to 400° F

2. Peel, slice and deseed the squash. Cut it into bite-sized pieces. Place on a rimmed baking sheet. Coat with the cooking oil and pop it into the oven to bake for 15 minutes.

3. Trim off the bottom of the sprouts. Rinse, then slice them in half.

4. Finely dice the garlic.

5. Pull the squash out of the oven. Add the sprouts and toss to combine. Sprinkle on the garlic, rosemary, salt and pepper.

6. Place the pan back into the oven to bake for 15 to 25 minutes. It’s ready when the sprouts and squash are just starting to brown.

7. In the meantime, open the can of chickpeas and rinse.

8. Place the chickpeas in a large bowl with all the salad dressing ingredients.

9. When the vegetables are ready, add them to the salad bowl and toss to combine with the dressing.

10. This salad is delicious served warm or cold.

In today’s fast-paced world, convenience often dictates our food choices, leading many families to rely heavily on processed foods. These quick-fix meals may save time but often come at the cost of our health.

Transitioning to a diet rich in whole, nourishing foods can seem daunting, especially for busy families on a budget. However, with a few practical strategies, it’s possible to make this shift without breaking the bank. Here are simple steps to start growing towards health and nourishing your family with wholesome foods.

Steps to Transition from Processed Foods

1. Start Small and Plan Ahead. Begin by gradually incorporating more whole foods into your diet. Swap out one processed item at a time for a healthier alternative. Planning meals in advance can help ensure you have the necessary ingredients on hand and reduce the temptation to reach for convenience foods.

2. Embrace Whole Foods. Focus on incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. These foods provide essential nutrients that support growth, energy and overall health.

3. Read Labels. When buying packaged foods, read the labels carefully. Avoid items with a long list of ingredients, especially those you can’t pronounce. Opt for products with whole, recognizable ingredients.

4. Cook at Home. Preparing meals at home allows you to control the ingredients and cooking methods. It’s a great way to ensure your family is eating healthy, nutritious meals. Get everyone involved in meal prep to make it a fun, family activity.

5. Keeping Healthy Eating Affordable. One common concern about healthy eating is the cost. However, there are several strategies to make nourishing foods affordable:

Buy in Bulk: Purchasing staple items like grains, beans, nuts and spices in bulk can save money in the long run.

Seasonal and Local Produce: Fruits and vegetables that are in season and locally grown are often cheaper and fresher.

Frozen and Canned Options: Frozen fruits and vegetables are nutritious, affordable, and convenient. Look for options without added sugars or salt. Canned goods, such as beans, tuna, salmon and tomatoes, are also good staples.

Freezing Meat on Sale: When you find fresh meat or produce on sale, buy in larger quantities and freeze it for later use. This can significantly reduce costs over time.

Plan and Prepare: Create a weekly meal plan and make a shopping list to avoid impulse buys. Preparing meals in bulk and freezing portions can also save time and money.

Transitioning from processed foods to a diet rich in whole, nourishing foods can significantly benefit your family’s health. By starting small, planning ahead, and focusing on affordability, this shift can be smooth and sustainable. Remember, it’s about learning and progress, not perfection. Every small step towards healthier eating is a step towards a healthier, happier family.

Here is a simple delicious refreshing recipe to enjoy as a snack or a side dish. Bon appétit!

Refreshing Watermelon, Cucumber & Feta Salad with Mint & Lime

Makes 6 servings

6 cups watermelon, seeded and cubed

4 mini cucumbers, sliced

6 oz feta cheese, cubed

1⁄4 cup fresh mint leaves, chopped

1 lime, juiced

Sea salt and ground black pepper, to taste

A splash of olive oil

Add the watermelon, cucumber, feta, mint to a large serving plate.

Drizzle with lime juice, olive oil and sprinkle with salt and pepper. Serve and enjoy!

Do you love pumpkin spice season? The earthy and warm flavours of cinnamon, ginger, pumpkin and cream are emblematic of the coziness of fall. While we often think of pumpkins for carving Jack-o-lanterns and baking pie, there are loads of ways to celebrate pumpkins this autumn.

Here are three recipes designed to bring the cozy flavour of pumpkin into your kitchen.

Pumpkin Puree

Homemade pumpkin puree is really easy to make. I always make a large batch and freeze the leftovers. I freeze 13⁄4 cup portions of pumpkin puree in plastic containers (that’s the amount in a can of puree).

Don’t use large carving pumpkins for homemade puree. These are grown to be carved, so the flesh is watery and doesn’t have much flavour. Instead get a small sugar pumpkin. Hubbard, kabocha and red kuri squash also have a pumpkin-like flavour.

1. Preheat the oven to 325° F.

2. Cut the pumpkin in half from the stem to the base. Scoop out the seeds.

3. Place cut side up on a baking pan and cover in aluminum foil. Bake for about 1 hour, until the pumpkin is soft.

4. Allow to cool for 30 minutes before scraping the flesh from the skin. Place into a blender and pulse to puree.

5. Store in an air-tight container in the fridge for up to 3 days or freeze for future use.

Pumpkin Pie Muffins

These muffins are delicious enough to serve as dessert and healthy enough for snack! The cream cheese surprise in the middle of the muffin is my kids’ favourite part!

1 can (13⁄4 cup) of pumpkin puree

1⁄2 cup brown sugar

1⁄2 cup vegetable oil

2 eggs

1⁄4 cup of milk

1 Tbsp pumpkin pie spice

1⁄2 tsp salt

1 3⁄4 cup of all-purpose flour

1 tsp baking soda

1⁄2 cup of cold cream cheese

1 Tbsp of granulated sugar.

1. Preheat oven to 350° F.

2. Line a 12-cup muffin tin with muffin liners.

3. Mix the pumpkin puree, sugar, oil, eggs, and milk in a large bowl. Mix until well combined.

4. Stir in the spice and salt. Then add the flour and baking soda and stir until it is just combined.

5. Divide the batter between the 12 muffin cups.

6. Cut the cream cheese into 12 portions (about 1 Tbsp each). Push the cream cheese into the middle of each muffin. Sprinkle with a pinch of granulated sugar.

7. Bake the muffins for 25 to 30 minutes, until fully cooked. Test with a toothpick inserted into the muffin, just avoid the cream cheese centre!

Pumpkin Pancakes

Pancakes are a great way to get kids involved in the kitchen! They love to mix the batter and scoop it onto the pan. For an added bit of fun, make a Jack-o-lantern face out of raisins or chocolate chips after scooping the batter onto the pan. Flip to cook the other side, then serve Jack-o-lantern side up!

11⁄2 cups of milk

1 cup pumpkin puree

1⁄4 cup melted butter

1 egg

2 tsp vanilla

3 Tbsp brown sugar

2 cups whole wheat flour

13⁄4 Tbsp baking powder

11⁄2 tsp pumpkin spice

1⁄2 tsp salt

1. Mix the milk, pumpkin puree, butter, egg, vanilla and sugar in a large bowl.

2. Stir in the flour, baking powder, pumpkin spice and salt. Mix until it is just combined.

3. Preheat your frying pan on medium. If you are not using a non-stick frying pan, then add a little butter to the pan before you cook your pancakes.

4. Scoop about 1⁄3 cup of batter onto the frying pan.

5. Flip your pancake when the centre of the pancake is bubbly and the sides have started to dry out (about 2 minutes).

6. Cook the second side for another 2 minutes.

Pumpkin Spice Steamed Milk

This homemade pumpkin spice steamed milk is a healthy alternative to other fall beverages. Since it uses so little pumpkin puree in each batch, freeze 2 Tbsp portions in an ice cube tray when you open a can.

2 Tbsp pumpkin puree

1⁄2 tsp pumpkin spice

2 Tbsp brown sugar

2 cups whole milk

1 Tbsp vanilla extract

1⁄4 cup of whipping cream

1. Heat the pumpkin puree and spice in a small saucepan. Gently cook the pumpkin for about 2 minutes.

2. Stir in sugar and cook for 1 more minute.

3. Slowly whisk in the milk, until everything is well combined. Then continue to heat until the milk is warm.

4. Add the vanilla extract and whisk one last time before serving, then top with whipping cream.

5. Adults can add a shot of espresso or 1⁄2 cup of strong coffee to their share of the pumpkin steamed milk for a seasonally inspired latte.

Salads are not always a favourite with children. Compared to a muffin or a piece of pizza, they’re boring and hard to eat—stabbing a lettuce leaf isn’t easy. Adults often serve salads for health-conscious reasons rather than flavour. But it doesn’t have to be this way! Here are a few ways to turn salads into smiles.

• Serve salad first. When kids sit down for dinner, they are hungry. Invite them to the table as soon as the salad is ready, even if you’re still cooking the rest of the meal. You may be surprised at how quickly the salad disappears. Hunger is the best seasoning.

• Fun and flavourful. Always serve your salads with a few fun ingredients. Check out the salad topping suggestions for ideas to liven it up.

• Grow your own salad. Carrots, tomatoes and lettuce taste best when eaten fresh from the garden. See the section below for some balcony-friendly gardening ideas.

Balcony-Ready Vegetables

It’s easy to grow carrots, lettuce, peas and cherry tomatoes on a balcony. If you have a sunny balcony, then success is practically guaranteed! Partly sunny balconies are good options for carrots, peas and lettuces. Kids can help with all parts of vegetable gardening. They love planting seeds, watering and harvesting!

1. Start with a large pot. Place small stones or pieces of broken terracotta pot in the bottom for drainage. Fill the pot with good-quality potting soil. Carrots thrive with light, lofty soil, so starting with fresh soil makes growing them easy.

2. Seed carrots according to the instructions on the package. Buying lettuce, peas and tomato starts is an easy alternative.

3. Water deeply three times a week. The best way to make sure you’re fully hydrating the soil is to water twice, letting the soil sit for 30 minutes in between. Let your kids water first, then water the second time yourself. Then everyone has an important role.

Fun Salad Toppings

If you can get your kids excited for salads, then you’ll never need to worry about whether they’re getting enough vegetables. Salads are super quick, healthy and delicious! They can be made with pretty much anything you have in the house. The only secret is to include a bunch of different flavourful and fun ingredients.

I’ve divided the toppings into sweet and savoury options. I like to include one savoury and one sweet topping in a salad.

Savoury Toppings

• Toasted sunflower seeds and pumpkin seeds

• Cubes of cheddar cheese or crumbled goat cheese

• Croutons or corn chips

• Crunchy vegetable chips

• Salty pickled vegetables

Sweet Toppings

• Fresh berries or thawed frozen berries

• Grated apple

• Cubes of peach, pear, mango

• Orange segments chopped into bite-sized pieces

• Dried fruit

• Candied nuts

Salad Dressings for the Win!

A simple and flavourful dressing is what brings a salad together. Here are a few salad dressings that can be mixed up in the bottom of the salad bowl, all set for tossing. Simply measure the ingredients into your salad bowl. Stir them up with a fork. Then build your salad on top.

Green Goddess Dressing

1⁄4 cup olive oil

1 tbsp tahini

2 tbsp apple cider vinegar

1 tsp soy sauce

1 tbsp chopped parsley

1 tbsp chopped chives

1 pinch of salt

Bright Berry Dressing

1⁄2 cup of fresh or frozen berries

1⁄4 cup of olive oil

2 tbsp of apple cider vinegar

1 tbsp of Dijon mustard

1⁄4 tsp of salt

Creamy Yogurt Dressing

1⁄2 cup of yogurt

1⁄4 cup mayonnaise

1 tbsp finely diced green onion or fresh chives

1⁄2 tsp lemon juice

1⁄4 tsp dried dill

1⁄4 tsp garlic powder

1⁄4 tsp salt

1⁄4 tsp freshly ground pepper

Looking for something fun to do this summer? Why not spend an afternoon picking produce at a local farm?

Upick farms often feature berries (or pumpkins, depending on the season). The fruit is usually about the same price as the grocery store, but you are paid for your labour in the amount you sample as you pick. Little kids are particularly good at sampling more than they put into their bucket, but that’s part of the fun!

Visiting farm stands and Upick farms has benefits beyond the buckets of blueberries that you’ll get to take home. It’s a way of connecting what you eat with land it is grown on. Farm fresh produce is often fresher, tastes better and is the best way to support our local food systems.

You can find your local Upicks at bcfarmfresh.com.

One of my favourite ways to feature farm-fresh produce is by serving it with crepes. Crepes are very fun and easy to make. Perfect for getting your children into the kitchen.

• Younger children can help decided what fillings to make. They can wash fruit and vegetables, grate cheese and mix the batter.

• Older children can make crepes all on their own. Depending on their age, they can follow the recipe, and even cook the crepes themselves, leaving you free to get the fillings organized.

Though traditional crepes are larger than a dinner plate, I recommend making small crepes which are easier to flip. A smaller-sized crepe means that you get to eat more than one, which is perfect for sampling a few different fillings!

Crepe Fillings

Crepes are perfect for both savoury and sweet fillings. When serving crepes for breakfast, brunch or dinner, why not have a variety of fillings so everyone can mix and match the flavours.

Here are a few of our favourite crepe fillings. However, feel free to serve whatever you have in your kitchen that inspires you. Experimenting with flavour is a fun way for kids to learn about cooking.

Sweet: fresh picked berries, vanilla yogurt, whipped cream

Savoury: cheese, fresh tomatoes, fresh salad greens, sauteed kale and chard, scrambled eggs, smoked salmon

Traditional French Crepes

This traditional crepe batter is perfect for savoury or sweet flavours. For a sweeter dessert crepe, add 2 tbsp of sugar to the batter.

2 tbsp butter

1 cup all-purpose flour

Pinch of salt

11⁄2 cup milk

2 eggs

1. Melt the butter. Mix the flour and salt in a large bowl.

2. Add in the melted butter, milk and eggs. Stir to combine. The crepe batter will be very liquidy.

3. Let the batter sit for at least 30 minutes to fully hydrate the flour. You can make it up to two days in advance. Just store the batter in the fridge if it’s going to sit for longer than 30 minutes.

4. Stir the crepe batter before cooking. Pour a 1⁄4 cup of the batter onto a hot griddle. Flip it over when the edges have started to dry out and the centre of the crepe is bubbling, about 2 minutes. Cook for 1 more minute.

5. Serve immediately or keep warm in the oven.

Chickpea Flour Crepes

Chickpea flour crepes (called socca) are traditional in the South of France. They are more filling that white flour crepes. Typically served with savoury fillings, this is a fun option for dinner. The addition of cumin and rosemary is what really makes these crepes stand out. However, if you think that is too savoury for your children, then simply omit them.

1 cup chickpea flour (or garfava flour)

1 cup of water

2 Tbsp olive oil

1 egg

3⁄4 tsp salt

1 tbsp minced rosemary

1 tsp cumin

1. Mix all the ingredients together in a bowl or measuring cup. The crepe batter will be quite wet.

2. Let the batter sit for at least an hour to fully hydrate the flour. If you want to mix it up the day before, just pop it into the fridge.

3. Give the batter a good stir before cooking as the herbs will float and the chickpea flour will settle. Pour a 1⁄4 cup of the batter onto a hot griddle. Flip it over when the edges have started to dry out and the centre of the crepe is bubbling, about 2 minutes. Cook for 1 minute on the second side.

4. Serve immediately or place them on a baking sheet and keep warm in the oven. I like topping chickpea flour crepes with cheese before popping them in the oven. That way the cheese will melt before serving, yum!

My family books six to eight camping trips from May to September each year. That’s more than 15 breakfasts and 15 suppers to coordinate. While I love the camping recipe of exploring new places and abundant fresh air, it can lead to a predictable burger-and-hot-dog-plus-marshmallows menu. (Maybe that’s what you love about camping? And that’s okay!)

However, if you are looking to switch it up from the usual “camping fare” this spring and summer, it is possible to manage your mental load and find a balance as you create a home away from home with each trip. Try these ideas to change mealtime from a headache to your happy place—Bon appétit!

Meal Share

I love to group camp with one to as many as six families. I create a sign-up for breakfast and supper. Everyone takes a turn to nourish one another, contribute or share a family recipe. The family who doesn’t cook does dishes. Note: coordinate so you’re not eating beans for every meal.

Meal sharing can be a challenge when there are strict dietary restrictions. If that’s the case, choose a theme for each meal and still enjoy eating together. For example, try “Burrito Night.” Each family contributes a protein filling, veggie addition and a condiment. It’s a great way to avoid everyone packing duplicates of the same ingredients. Burritos can go either way—breakfast or supper.

Meal Prep in Advance

A week before camping, I bake things like scones and muffins to freeze. I take advantage of fresh, seasonal fruits like cherries, strawberries, raspberries and blueberries. I even take whole fruit pies (more challenging to pack but worth the effort). Banana loaf is always a winner! I also make cookies and granola or granola bars to freeze.

For main meals make chili, curry or stew and freeze it. All work great to keep the cooler chilled. Sometimes I take pizza dough, lots of veggie toppings and cook the pizza over our portable BBQ with a flat griddle and lid.

The day before you leave, make easy breakfasts, or serve overnight oats for a snack. I like to add oats, almond milk, flax/hemp/chai seeds plus berries to a mason jar. This way I can sleep in if the kids wake up starving!

I make mini dessert jars layering cake, whipped cream and berries. Another change or sweet addition to marshmallows. They travel well, assuming you have the storage space. Plus, you can reuse the jars for leftovers or mugs.

Use Up Food Waste

Increase the veggies and use up what’s in the fridge at the same time. A favourite dish for this is quiche. I use a store-bought crust and then add spinach, peppers, cherry tomatoes, broccoli or anything else I have laying around, to my milk and egg mixture. You can make a frittata if you prefer and add potatoes to either option.

Don’t forget soup! Is rain in the forecast? Soup is always a great way to pack in veggies and you can add barley or quinoa, too. You’ll use up lots of veggies that might otherwise go off while you’re away camping.

Don’t Forget the Salad!

I always pack a salad or two. Coleslaw may be the summer “go to,” but try quinoa recipes. I like quinoa with black beans, corn, peppers and cilantro. I dress it with a lime vinaigrette, pickled red onions with liquid smoke as a secret ingredient. Make a Greek version as well with cucumbers, feta, tomatoes and parsley or mint. Or try a chickpea version because all of these do well after they marinate for a day or two.

Leafy greens can also travel well in their store plastic tub or take your salad spinner full. Or wrap a head of greens in a damp paper towel and tuck it into a produce bag. It’ll stay fresh until you’re ready to use it and not wilt.

Stock Up at the Deli

I love to cook from scratch. You may not! Grab items at your favourite local deli. We tend to do a Mediterranean night and pick up spanakopita, falafel, hummus, etc. Look for samosas, too!

While fresh and frozen are awesome, don’t forget the canned goods. We always have sustainable tuna tins, cans of Greek dolmades or bags of Ramen noodles on hand. These can help when hunger strikes.

Spring on the Island is ripe with sunshine, birds singing in the trees and flowers pushing up with blooms. It’s also the start of fresh leafy greens!

We are so lucky to have locally grown greens available to us nearly all year. However, spring greens are special. They are sweet and tender, full of flavour and so versatile. Here are some greens to keep an eye out for at the farmers’ market or a greengrocer with local food connections:

• Young leafy greens include kale, chard, mustard greens, arugula and more. Sauté young leafy greens with a bit of olive oil and a pinch of salt. They only take about five minutes to prepare.

• Flowering shoots from cabbage, kale or broccoli are tender and delicious. Serve them as an early spring substitute for asparagus. I like to braise them in a saucepan with a bit of butter and a few tablespoons of liquid. They will soften in less than 10 minutes.

• Spring nettle is a lot less stingy than older nettle. It often can be found in parks and public areas. Put on some rubber gloves and harvest your own. (For anyone in Victoria, check out the corner of Beacon Hill Park at Cook and Dallas.) Nettle needs to be well cooked to remove the sting. I recommend adding it to soups, stews, sauces or the risotto recipe below.

Here are two simple recipes that feature spring greens.

Pasta with Spring Greens

(Prep time: 20 minutes)

Pasta is my go-to for a quick weeknight meal. It’s perfect for using up whatever is in our kitchen. This simple recipe features greens sauteed in garlic. Feel free to replace the leafy greens with braised flowering shoots. I’ve included ground nuts/seeds in this recipe to add a bit of protein. When you mix it with the cheese, your kids might not notice.

1 box of pasta (454g)

4 cloves of garlic

3 cups of fresh greens (kale, spinach, cabbage shoots)

2 tbsp olive oil

2 tbsp butter

1 tsp salt, to taste

1⁄2 tsp ground black pepper

1⁄4 cup of Parmesan cheese

1⁄4 cup ground almonds or sunflower seeds

1. Cook the pasta according to the directions on the package. To save time, prepare the greens while the water boils and the pasta cooks.

2. Finely dice the garlic. Wash and chop the fresh greens into bite-sized pieces.

3. Heat the olive oil and butter in a large frying pan. Add the garlic and the greens to the frying pan. Sauté until the garlic is cooked and the greens are wilted, about five minutes.

4. Mix the Parmesan cheese with the ground almonds/sunflower seeds.

5. When the pasta is cooked, drain the water, then toss the pasta with the wilted greens. Season with salt and pepper, to taste.

6. Serve the pasta with a sprinkle of the cheese and almond mix.

Spring Risotto

(Prep Time: 5 minutes, Cook Time: 30 minutes)

Risotto has the mystique of being fancy and complicated, but it’s actually a super simple one-pot meal. This recipe skips all the slow stirring found in other recipes. You only need to stir a few times during the cooking process to prevent it from sticking to the bottom of the pan. If you want to skip using wine, simply replace it with more stock.

1 onion

4 cloves of garlic

2 tbsp olive oil

13⁄4 cup arborio rice

1⁄2 cup of white wine

51⁄2 cups of stock

1 bunch of spring greens

1 tsp fresh lemon juice (save the skin for zesting)

2 tbsp butter

1⁄2 tsp salt, to taste

Zest from one lemon

1⁄2 cup of grated Parmesan cheese

1. Finely dice the onion and garlic.

2. Heat the oil on medium in a large pot. Add the onion and garlic. Sauté for two to three minutes, until the onion starts to soften.

3. Add the rice and cook for another minute, stirring to make sure the rice is nicely coated in oil.

4. Reduce the heat to low and add in the white wine. Stir well, then add in all the stock and stir again.

5. Put the lid on the pot and cook for 20 minutes. Stir three to four times during the cooking process to prevent any rice from sticking to the bottom of the pot.

6. While the rice cooks, thoroughly wash and chop the greens into bite-sized pieces. The rice should be nearly done after 20 minutes. Stir in the greens and lemon juice at this point, and cook for five to 10 minutes longer, until the rice is soft and the greens are wilted.

7. Remove from the heat and stir in the butter, lemon zest and salt. Taste it and add more salt as needed (the exact amount will depend on the saltiness of the stock).

8. Serve with freshly grated Parmesan cheese.