10 seasonal living tips for kids (and grown-ups too)!

1. V isit your local farmers’ market and allow the kids to each choose a seasonal fruit or vegetable to try.

2. E very morning, look outside and talk about the weather and the changing seasons. For younger children, consider using a “weather station.” For older children, consider documenting it in a journal.

3. C hoose a nearby tree and observe it as often as possible. Take a photo or do a painting every week to document its changes over time.

4. C reate nature-based artwork during your time spent outside, such as flower crowns, fairy houses, or nature mandalas.

5. G o stargazing and keep track of the constellations and moon cycles.

6. C reate a “seasonal station” in your home and fill it with seasonal crafts, nature materials (such as acorns, mini pumpkins, or dried flowers), and books.

7. B orrow books about the current season from your local library and read them together.

8. G row a garden and do yardwork together.

9. D uring time in nature, reflect on your senses together. What can you feel? What can you smell? What can you hear?

10. C reate a list of fun outdoor activities you’d like to do each season as a family (see “Nature-based outdoor activities to try” on page 36).

Your décor

Bring the outdoors in by incorporating some of the following suggestions:

• houseplants

• local, seasonal flowers

• natural materials such as acorns, chestnuts, pinecones, feathers, or driftwood

• opening the windows for fresh air

• making a seasonal garland with leaves or flowers

Your daily routine

Ask yourself: how can I fit in more time in nature? Maybe wander into your yard or outdoor space in the morning to feel the dew on your toes and listen to the birds, or in the evening to smell the cool air and see the moon. Notice how these experiences change through the year. You may also wish to practise yoga or meditate outside on a regular basis.

Your celebrations

Celebrating the changing of seasons can be a joyful and meaningful addition to any holidays you currently celebrate. Many people observe such dates as the autumnal equinox, the winter solstice, the spring equinox, and the summer solstice with nature-based celebrations. Celebrations can be communal (such as hosting a family dinner party or taking part in a community event) or individual (such as a walk in the woods or some quiet meditation or journalling).

What is forest bathing or shinrin-yoku?

In Japanese, it refers to the practice of spending time in a forest and immersing oneself in its atmosphere. It feels wonderful, and science confirms the benefits of this “mind-body-spirit experience”: it’s thought to help boost our well-being and support a sense of peace, relaxation, and comfort. Many consider it to be a form of nature therapy .

VEGETARIAN

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We all know that it’s best to offer up a variety of nutritious foods for optimal growth and development of our children. However, getting our kids to chow down on these foods can sometimes feel like a battle of wits, leaving both parents and children frustrated.

Never fear: we’ve compiled a handful of kid-approved recipes that not only hit the mark nutritionally but are also affordable and convenient to whip up on a busy weekday night.

Monster Mash Shake

This two-tone shake is a fun and nutritious pick-me-up. Spinach is a functional food hero thanks to its diverse nutritional composition that promotes health beyond basic nutrition. Beetroot not only provides an eye-popping colour but also lends a good source of fibre to this drink, which, in turn, contributes to a healthy digestive tract.

SERVES Ingredients

For green layer

1/2 avocado, peeled and pitted

1/2 peeled banana

1 cup (250 mL) packed spinach leaves

5 large mint leaves (optional)

1/2 cup (125 mL) frozen mango chunks or frozen pineapple chunks

1 cup (250 mL) light coconut milk

For purple layer

1/2 peeled banana

2 Tbsp (30 mL) old-fashioned rolled oats

1 medium raw red beetroot, peeled and roughly chopped

1 cup (250 mL) frozen blueberries

1 cup (250 mL) light coconut milk

In bowl, assemble all ingredients for each layer so they’re ready to blend.

In blender, combine all ingredients for green layer until smooth. Divide among 3 tall glasses.

Rinse out blender and add all ingredients for purple layer. Combine until smooth. Carefully pour over green layer in glasses. Serve immediately and enjoy.

SMOOTHIE BOWL? WHY NOT!

For an eye-popping breakfast or dessert, try turning this smoothie into a fun smoothie bowl. Simply reduce the amount of coconut milk, making each mixture a thicker and creamier consistency, and swirl smoothies into bowl before garnishing with any fun toppings you have on hand.

First bites

Our food preferences are shaped over our entire life. Genetics, culture, memory, and early feeding patterns all contribute to our palate preferences. One of the key times in which we develop our preferred tastes is during the transition from a liquid diet to a solid diet as babies.

Being repetitively exposed to a variety of textures, tastes, and flavours during this time helps us to accept these flavours when we’re older. This, by no means, indicates that we can’t learn to love new flavours later on; it may just take a little creativity, a few more tries, and a bit more patience.

EACH SERVING CONTAINS: 252 calories; 5 g protein; 15 g total fat (9 g sat. fat); 29 g total carbohydrates (14 g sugars, 6 g fibre); 103 mg sodium

FONDUE, TOO!

This vegan cheeze sauce would also be great served warm alongside vegetables and cubes of bread as a fondue meal.

Hidden Vegetable Mac & Cheeze

Here, the perennial kid-favoured mac and cheese gets a plant-based makeover. One of the key ingredients in this recipe is cauliflower. This standout superfood is all the rage at the moment, and for good reason. Cauliflower is rich in glucosinolates, sulphur-containing compounds with potent antioxidant properties.

Ingredients

4 cups (1 L) elbow macaroni or favourite gluten-free macaroni-shaped pasta

1 cup (250 mL) peeled and cubed yellow potato (about 1 medium potato)

1 small head cauliflower (about 14 oz/400 g), trimmed and cut into large florets

2 large carrots, scrubbed and chopped

1/3 cup (80 mL) unsweetened, nondairy milk of choice or water

2 Tbsp (30 mL) grapeseed oil

1 Tbsp (15 mL) lemon juice

1/2 cup (125 mL) nutritional yeast

1 tsp (5 mL) flour of choice (optional)

1/4 tsp (1 mL) onion powder

1/8 tsp (0.5 mL) garlic powder

1/2 tsp (2 mL) kosher salt

1 Tbsp (15 mL) tomato paste (optional)

1 cup (250 mL) frozen green peas, thawed

Cook pasta according to package directions, drain, and set aside.

For cheeze sauce, set steamer basket into medium-sized saucepan and add water to just below base of steamer basket. Bring water to a boil over high heat and add potato, cauliflower, and carrots; cover with lid and steam until carrots and potatoes are fork tender, about 12 to 18 minutes. Transfer hot steamed vegetables to high-speed blender along with nondairy milk, oil, lemon juice, nutritional yeast, flour (if using), onion powder, garlic powder, salt, and tomato paste (if using). Blend on high until smooth.

Into large saucepan, add cooked pasta and pour cheeze sauce overtop. Stir in peas and warm over medium heat, stirring constantly, until warmed through. Serve and enjoy.

EACH SERVING CONTAINS: 261 calories; 12 g protein; 5 g total fat (1 g sat. fat); 44 g total carbohydrates (4 g sugars, 6 g fibre); 187 mg sodium

Any leftovers will keep in airtight container in refrigerator for up to 4 days. To reheat, add a splash of nondairy milk or water and warm over medium heat.

Quinoa Crusted Salmon Sticks

Dippable finger foods always go down a treat with kids, and these fish sticks are no exception. Salmon is a nutritional powerhouse that, among other benefits, is a wonderful source of omega-3 fatty acids and protein, both of which you must get from your diet. To complete this meal, try serving the fish sticks and zesty yogurt sauce alongside roasted sweet potato wedges or celery and carrot sticks.

Ingredients

1/2 cup + 2 Tbsp (125 mL + 30 mL) plain Greek yogurt, divided

1/4 cup (60 mL) finely chopped dill pickles

1 tsp (5 mL) Dijon mustard

1/4 tsp (1 mL) finely grated lemon zest

1 tsp (5 mL) lemon juice

1 cup (250 mL) uncooked white quinoa

1/4 cup (60 mL) all-purpose flour or white rice flour

1 tsp (5 mL) sweet paprika

1/4 tsp (1 mL) dried thyme

1/4 tsp (1 mL) ground cumin

1 Tbsp (15 mL) water

1 large organic egg

1 lb (450 g) skinless salmon, cut into 1 in (2.5 cm) strips

Preheat oven to 425 F (220 C). Line rimmed baking tray with parchment paper and set aside.

In small bowl, whisk together 1/2 cup (125 mL) yogurt, pickles, mustard, lemon zest, and lemon juice. Set aside until ready to use.

In large frying pan, place uncooked quinoa and place pan over medium-high heat, stirring often, until quinoa is toasted and fragrant, about 3 to 4 minutes. Remove frying pan from heat and set aside for 10 minutes to cool. Transfer quinoa to food processor and pulse until coarsely ground. Transfer ground quinoa to shallow bowl and set aside.

In another shallow bowl, whisk together flour, paprika, thyme, and cumin. Set aside next to ground quinoa.

In third shallow bowl, whisk together remaining 2 Tbsp (30 mL) yogurt, water, and egg until well combined. Set aside next to two other bowls.

Working with one piece of fish at a time, first dredge fish in flour mixture, gently shaking off the excess. Then dip in egg mixture before coating completely in ground quinoa. Place fish in a single layer on prepared baking tray. Repeat until all fish has been coated.

Make It Your Way

This coating would also be delicious used on strips of chicken instead of fish. Use recipe as directed, but take note that the baking time may be longer.

Bake fish for 7 minutes. With tongs, turn fish over and return to oven to bake until fish strips are golden brown and cooked through, about another 7 to 9 minutes. Serve fish sticks warm with yogurt sauce on the side for dipping.

EACH SERVING CONTAINS: 401 calories; 42 g protein; 9 g total fat (1 g sat. fat); 36 g total carbohydrates (2 g sugars, 4 g fibre); 276 mg sodium

Mix It Up

Think beyond the bowl and use this dip as a spread on toast or stirred into yogurt and topped with bananas for a sweet-tooth-satisfying yet healthy dessert.

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SERVES

Chocolate Brownie Batter Dip

As indulgent as it sounds, this dip is loaded with nutrient-rich functional foods that help support a healthy immune system. Black beans are a great source of protein and fibre, while raw cocoa powder contains compounds that have been shown to have antioxidant and anti-inflammatory effects on our bodies.

Ingredients

19 oz (540 mL) can black beans, drained and well rinsed

5 Tbsp (75 mL) raw cocoa powder

1/4 cup (60 mL) maple syrup

1 Tbsp (15 mL) grapeseed oil

1 Tbsp (15 mL) water

1 tsp (5 mL) vanilla extract

1/4 tsp (1 mL) fine sea salt

1 Tbsp (15 mL) finely grated dark chocolate (optional) Grapes, bananas, strawberries, pretzels, or carrot sticks for serving (optional)

In bowl of food processor fitted with S-curve steel blade attachment, pulse together black beans, cocoa powder, maple syrup, grapeseed oil, water, vanilla extract, and salt until coarsely combined. Scrape down sides of food processor bowl with rubber spatula. Continue to blend until everything is thoroughly combined and smooth, pausing as needed to scrape down sides of bowl, about 2 to 3 minutes. Adjust consistency of dip to your liking by adding water a tablespoon at a time.

Scrape into serving bowl and garnish with grated dark chocolate, if using. Serve alongside your desired dippers and enjoy. If not planning to enjoy immediately, dip will keep nicely in airtight container in the refrigerator for 1 week.

EACH 1/4 CUP (60 ML) SERVING CONTAINS: 110 calories; 5 g protein; 3 g total fat (1 g sat. fat); 19 g total carbohydrates (7 g sugars, 5 g fibre); 72 mg sodium