Thunder Bay District Health Unit : Cooking for Your Family

Do some food preparation ahead of time. Slice onions, dice peppers, cook noodles and marinate meat so that they're ready to use.
Use pre-cut vegetables, bagged salads, pre-sliced meat and pre-grated cheese.
Make double batches of your favourite recipes when you have time and freeze them. Simply defrost, heat and serve for an instant supper during the busy week.
Plan your meals for the week. Look for one-pot recipes or recipes with a short ingredient list.
Turn tonight's leftovers into tomorrow's supper. Extra rice noodles, vegetables and meat can be used in a soup, salad, stir-fry or sandwich.
Post the menus and recipes on the fridge, so that whoever gets home first can start cooking. Younger children can help set the table and wash simple ingredients. Older kids can help with the peeling and cutting.
Make simple but nutritious meals with the foods that you usually have on hand.

Try:

Peanut butter and banana sandwich on whole wheat bread with a glass of milk.
Whole wheat spaghetti tossed wtih a jar of pasta sauce, canned tuna or chickpeas, red pepper strips, zucchini and grated chsses.
Stir-fried veggies with lean meat served over brown rice.

Plan supper around the day's schedule. Supper may have to be earlier or later on activity nights.
Set menu themes to encourage everyone to be home for the meal. Pizza on Friday or panckake breakfast on Sunday evening can get the whole family to the table.
Have lots of nutritious snacks ready, especially for nights when dinner will be later.
Let each member of the family take turns picking their favourite dinner menu.
Cook soups, stews and casseroles in a crockpot. The food will stay heated and be ready to eat as different family members arrive home.
Plan family picnics and outings where you can sit down and eat together.

Check out the weekly flyers and plan your meals around the specials.
Cook from scratch when you can. Keep your pantry stocked with basic staple ingredients.
Avoid shopping on an empty stomach. Make a grocery list and stick to it.
Buy produce in season or visit a farmers' market. Frozen and canned vegetables and fruit are also nutritious, economical choices in the winter months.
Use store brands and buy in bulk.
Enjoy meatless meals a couple of times a week. Baked beans, vegetarian chili, lentil soup, eggs, tofu and peanut butter are all nutritious and easy on the pocketbook.