Shifting your focus from nutrition rules to the joy of cooking can transform how you approach mealtime.

Why It Matters:

Focusing solely on nutrition goals, like balancing macronutrients or making perfect plans, can feel overwhelming and unmotivating—especially when life doesn’t go as planned (which, with kids and busy schedules, is not uncommon!). By learning to enjoy cooking, you create a flexible, joyful approach to food that’s easier to stick with. This mindset shift is especially powerful for busy families navigating chaotic schedules.

The Problem with Conventional Nutrition Advice  

So much of what we hear about nutrition focuses on health benefits. Eat spinach for iron. Avoid sugar for better energy. Make sure you're getting enough protein. While these messages have their place, they can backfire, particularly with kids. Telling a child to eat carrots “because they’re good for your eyes” rarely inspires enthusiasm.

Another common piece of advice—planning meals in advance—is great in theory. But what happens when the plan goes out the window because of unexpected work meetings or last-minute soccer practice? Without a plan B, it’s easy to fall into habits you want to avoid, like eating out more than intended.

The Missing Piece: Find Joy in Cooking  

What if, instead of focusing on the perfect nutrition plan, we focused on learning to cook—and enjoying it?  

Remember:

- Cooking doesn’t have to be complicated.  

- It’s about finding one reliable recipe or technique you can turn to when life gets hectic.  

- Even better, cooking can become an opportunity to connect with others.  

My Personal Experience

When I first started really experimenting with cooking in graduate school, I wasn’t thinking about macros or micronutrients (despite being eyeball deep in this every day!). I was simply enjoying the process—experimenting with ingredients, tweaking recipes, and sharing meals with friends. It became a creative outlet and a way to build community.

I didn’t have the luxury of elaborate kitchen tools or endless time, but I did have curiosity —and a good friend who shared my interest in food. And that was key.

Each week, we’d visit the local farmers’ market, talk to farmers, choose new foods to try, and then experiment with those suggestions at home.

This experience wasn’t just about eating; it was about connection. Sharing those meals with friends brought a sense of community and made the process enjoyable. It’s a mindset I try to carry forward even now, though my go-to recipes are often simpler these days.

Practical Tips to Make Cooking Fun  

Here are a few ways to bring more joy—and less stress—into your kitchen:  

1. Find a Go-To Recipe:  Think about a dish you love to eat and find a recipe for it (start with a simple one, if possible, if you're unsure about cooking). Practice making it a few times to build confidence. Over time, you’ll have a reliable fallback meal for busy nights.
2. Explore a Cooking Technique:  Learn one basic technique like stir-frying, roasting, or steaming that you can use in a pinch and with lots of different foods. These methods are versatile and can help you quickly whip up a meal with whatever’s in your fridge.
3. Use Ingredients You Always Have On Hand:  Stock your pantry with staples like pasta, rice, canned tomatoes and beans, and spices that can be easily paired with fresh or frozen veggies for an easy, customizable meal. Practice making this meal - or variations of it - so that you're comfortable pulling something together without a lot of thought.
4. Make Cooking Social:  Cook with a friend, your partner, or your kids. Let them pick a recipe or ingredient to experiment with, and (*try to*) enjoy the experience of learning together.
5. Get Inspired:  Watch a cooking show or how-to videos (our family loves The Great British Baking Show) to see how fun food preparation can be and to inspire new ideas. Investing in a cookbook - especially one that has beautiful food photography - can also help you get excited about trying something new.

Examples of Reliable Recipes or Techniques

Go-To Recipes:

Having a reliable recipe in your back pocket can be a game-changer for busy nights. Here are two simple options:

1. Basic Stir-Fry:

• Ingredients: Protein of choice (chicken, tofu, shrimp), pre-cut veggies (bell peppers, broccoli, carrots), soy sauce, garlic, and ginger.
• Directions: Sauté the protein, add veggies, and stir-fry with a splash of soy sauce, garlic, and ginger. Serve over rice or noodles.
• Why it works: Stir-frying is quick, versatile, and uses whatever you have on hand.

2. Sheet Pan Dinner

• Ingredients: Chicken thighs or salmon, chopped potatoes, and a mix of fresh or frozen veggies.
• Directions: Toss everything with olive oil, salt, pepper, and your favorite seasoning (paprika, Italian herbs, etc.), then roast at 400°F for 25–30 minutes.
• Why it works: Everything cooks together, saving time and dishes.

Go-To Techniques

Not one for following a recipe? Practice cooking techniques, like the ones below, which can easily be used with any food you have on hand.

• Roasting: Toss veggies, potatoes, or protein in oil and seasonings, then roast for hands-off cooking.
• Steaming: Use a steamer basket for quick cooking—perfect for broccoli, green beans, or fish.
• Quick Sauces: Master a basic vinaigrette, chimichurri, or a tahini dressing to elevate any dish.

My Challenge to You  

This week, I challenge you to pick one recipe you’ve always wanted to try. Practice making it at least once (and ideally again over the next several weeks). Then, and most importantly, share your creation with someone else.  

Interactive Ideas for Families

Interested in taking the challenge, but want some ideas for how to include your kids, specifically? Remember, cooking with kids can feel chaotic, but it’s also a fantastic way to teach them life skills (while hopefully bonding). My recommendation: do this when you have lots of time!

Here are some ideas to make it a shared experience:

1. Let Them Choose:
   Ask your child to pick one ingredient or recipe they’d like to try. For example, my 15-year-old recently chose to learn how to make a simple pasta sauce—something she’ll use often when she’s on her own.
2. Make It a Game:
   Create a “mystery box challenge” with items from your fridge or pantry. Let your kids combine the ingredients into a dish, even if it’s something small like a creative sandwich or salad.
3. Assign Roles:
   Younger kids can wash veggies, while older kids can chop or measure ingredients. Giving everyone a role makes it easier to stay organized and keeps them engaged.
4. Try Theme Nights:
   Dedicate a night to a type of cuisine your kids enjoy, like Mediterranean, Indian, or focus on certain foods (simple options: tacos or pizza). Let them customize their meals with toppings or fillings they choose themselves.
5. Share the Results:
   Celebrate the effort, even if the dish isn’t perfect. Take photos, taste-test together, collect feedback, and talk about what worked well and what you might do differently next time.

WRAP IT UP: shifting your focus - and cooking practice - in these ways will not only help will you feel more confident in the kitchen, but you'll also rediscover how cooking can be a source of joy, creativity, and connection.

Who else should hear this? Please share!