Continue in App Continue in App

continue to mobile site

Healthy Eating at Home

Kiki C.
KIKI C.
Family Personal Chef
Fill 1 Created with Sketch. Fill 1 Created with Sketch. Fill 1 Created with Sketch. Fill 1 Created with Sketch. Fill 1 Created with Sketch.

Kiki Canuto, a personal chef with a knack for nourishing busy families, will be joining us for a Q&A all about healthy eating. Having trouble pleasing your picky eaters at the dinner table? Curious about how to sneak more fruits and veggies into your little one's diet? Just looking for a way to bypass the McDonald's drive-thru? Kiki is here to help with meal-prep ideas, nutritional advice, and more!

Show more
Kiki C. photo Group 2 Created with Sketch.
Have your own question?

Ask Kiki, our Family Personal Chef!

Message Kiki
KIKI ADDED A NEW COMMENT!
Breakfast in the morning
PAULA, PARENT OF 6 YEAR OLD

I know how important breakfast is but no matter how early we get up, we seem to always be rushing, and I often miss getting food for myself. Half the time I don’t eat and the other half it’s a quick trip to the coffee shop on the way to a meeting. Any tips of eating healthier when racing out of the house each morning?

Kiki
KIKI

Hi Paula!

I would set aside some time the night before to pack your morning breakfast for both yourself and your child. You can even let your child in on the fun, if they're of age. I would also encourage you to meal prep one meal per week, whether it's breakfast, lunch or dinner, in order to save you time and stress throughout the week. Since breakfast seems like it needs a little restructuring, take some time on the weekend to bake a breakfast cake or muffins or prepare a double batch of oatmeal for the entire week. This will definitely make you feel like you have more time on your hands!

KIKI ADDED A NEW COMMENT!
Allergy friendly options
NINA, PARENT OF 4 YEAR OLD

Hi Kiki,
Firstly, thank you for addressing our concerns.
We are family with every allergy under the son. My older one is allergic to dairy, eggs, sesame and all nuts. Plus we eat vegetarian (no eggs).
My son is getting tired if eating the same weekly meals on a rotation basis, but I'm really short on options given our dietary restrictions.
Any recommendations for healthy vegan breakfast options, as well as ideas I can batch freeze in advance?

Thanks a bunch.

Kiki
KIKI

Nina!

Thanks for reaching out! For a vegan breakfast option, I would make Morning Glory Muffins! All you need are a few ripe bananas, an apple, your favorite egg substitute and a few other ingredients! They're great for on-the-go or during breakfast time at home. These can be made in a double batch and frozen for the future. Best thing is that you can put in whatever fruits and veggies you'd like, like sweet potatoes or coconut!

KIKI ADDED A NEW COMMENT!
Meals for toddlers
STELLA, PARENT OF 3 YEAR OLD

I find myself giving my kids food that is all separate - for example, noodles, sweet potatoes and chicken, all in their own compartment on a plate. Do you have recommendations of meals that are more "put together." I'm afraid my kids are never going to want their different food mixed together if we keep eating this way. Would love some ideas for simple recipes or meals for toddlers/young kids. Thank you.

Kiki
KIKI

Thanks for this, Stella!

I would recommend making "one pot wonders", where the meal is cooked in one dish! For example, I love making homemade potatoes au gratin or veggie lasagnas. You can toss in sort of protein, including chicken and seasonal veggies to ensure that your little ones are getting a balanced meal. You can even offer your children the option to pick their side that accompanies the main dish to encourage them to eat the main dish!

Hope this helps!

KIKI ADDED A NEW COMMENT!
Snacks for mama?
SARAH, PARENT OF 5 YEAR OLD, 17 MONTH OLD

I feel semi-on-top of feeding my toddler - we meal plan and pack lunches - but I end up eating a ton of junk out of convenience! We're vegetarian and don't eat eggs; any ideas for snacks that can be prepped ahead for the week? Or best on-the-go options? Thanks!

Kiki
KIKI

Hi Sarah!

Homemade hummus is a great on the go snack that can be easily paired with
pepper sticks, your favorite whole wheat cracker or cucumber slices. This
is very kid friendly too! Homemade granola made with simple ingredients
like oats, maple syrup and cinnamon are very versatile and can be eaten
with yogurt, milk or just by itself! Smoothies made with a variety of
frozen and fresh fruits and veggies, like kale, combined with chia seeds,
ginger root, and yogurt are time savers and can be a great way to boost
daily veggie intake.

KIKI ADDED A NEW COMMENT!
Meal prep ideas?
MACKENZIE, PARENT OF 5 YEAR OLD

Hi Kiki!

My family has been doing take-out a lot recently. Any tips for meals that I can prep on Sunday and serve throughout the week? I work full-time and can't spend too long in the kitchen. Thanks in advance!

Mackenzie

Kiki
KIKI

Mackenzie!

Meal prep is such a life saver! I love to roast a ton of veggies to go with
any sort of side ( rice or quinoa, etc). Hearty veggies like broccoli,
fingerling potatoes and red onions work really well together. I also create
some sort of casserole like a cauliflower pasta bake or eggplant parm
that's very kid friendly. For breakfast or snacks, I like to make a batch
or two of homemade muffins with fruits and veggies like an apple cinnamon
muffin or coconut carrot bread. These are very quick to prep, but all take
30 min or so each to cook!

Hope these ideas help!

KIKI ADDED A NEW COMMENT!
Variety of healthy foods for meals
MISHELL, PARENT OF 4 YEAR OLD, 4 YEAR OLD, 4 YEAR OLD, 4 YEAR OLD

Hi,
My son just turned one, and I am trying to figure out healthy meals and snacks for him but that us as his parents can eat as well - so that we are all eating mostly the same meals. So far, my little one doesn't seem that picky about eating veggies, fruits, etc. Thanks!

Kiki
KIKI

Mishell!

As far as meals go, I love tucking in veggies where ever I can! You could
create some great whole wheat pasta dishes with a variety of seasonal
veggies baked right--adding a little red sauce or cheese is a great
addition! You could also make veggie burgers from sweet potatoes and kale
and make them into fun shapes for your little one. Those are easy to freeze!

For snacks, I find that kids gravitate towards crunchy snacks like
homemade granola which I have a recipe for on my site:
www.thegetawayplate.com. You can make those into bars for on the go!

MISHELL

Thanks, Kiki.

KIKI ADDED A NEW COMMENT!
Fish
SUSAN, PARENT OF 4 YEAR OLD, 23 MONTH OLD

Hi Kiki! Do you have any recipes or tips for getting my 19 month old to eat fish? He’s a pretty good eater overall except when it comes to fish.

Kiki
KIKI

Susan!

Hope all is well! When it comes to fish, I would suggest making fish cakes,
nuggets or burgers. Sometimes changing the shape of the food helps out a
bit! Creating a fun dipping sauce out of yogurt and fresh herbs can also
make the eating process fun for them, and more likely to eat the fish
itself! I hope this helps!

KIKI ADDED A NEW COMMENT!
Lunches for preschooler
LAUREN, PARENT OF 7 YEAR OLD, 6 YEAR OLD

Hi Kiki. I pack a lunch daily for my four year old for school. She has a bento box lunchbox. We are both starting to get tired of sunbutter and jelly sandwiches. I would LOVE some other ideas - she is a pretty good eater and likes most veggies, meat etc. We desperately need some new items in the rotation. Thank you!

Kiki
KIKI

Hi Lauren!

School lunches can always be a little tricky! I would suggest making some
falafel fritters which have a lot of protein and are real tasty! Lasagnas
packed with veggies are also great. Try out a homemade chicken or
tofu nugget that you could have your child help make with you! Studies show
that getting them involved with the cooking process helps with hard-to-eat
items. You can surprise our little one with a "dessert" such as homemade
muffins made with fruits like mashed banana and apple.

Hope this helps!

Welcome!
TINYHOOD, PARENT OF 5 YEAR OLD

Welcome, Kiki! Curious about getting on a meal prep regiment? Need tips for saving time in the kitchen? Just trying to put healthy meals on the table that your kiddos will actually eat? Kiki, a personal chef specializing in feeding busy families, is here to help! Join our Q&A for answers to these questions and more.