Whether you are a young athlete with an intensive training plan for your sport, or if you are just starting to play, each athlete should strive to have a proper balance of physical exercise and nutritional intake to fuel your body throughout the day.
Diet plays a huge role in staying healthy and intensifying training regime

  • “Eat the rainbow”. Consume fruits and vegetables of every color at least three times a week
  • What you put into your body determines what you will get out
  • Diet not only builds muscle mass it also assists in recovery

What’s the best way to make sure you are eating nutritious meals? We know that cooking and preparing your meals and snacks at home is the best way to control the amount of sugar, fat and salt in your food. There are so many reasons why cooking at home and learning about the food you eat are good for you! Here are some of the key benefits of cooking:

  • Nutrition: Develop a more comprehensive understanding of nutrition because you will see what goes into your meals as you prepare the ingredients
  • Independence: Become more capable and independent as you learn cooking skills and get more comfortable preparing your favourite recipes
  • Safety: Learn about safety rules in the kitchen; safe use of kitchen appliances and utensils and safe handling of food
  • Expand your palate: try new foods and spices and learn about different cultures
  • Math Skills: Practical application of math as you use fractions, counting and measuring while working through a recipe
  • Reading and comprehension: you will read and follow a recipe and step-by-step instructions while preparing your meal

The best way to encourage and teach healthy habits is to get kids involved in the kitchen. Children of all ages can assist with the preparation of snacks and meals and then you can talk about the ingredient choices. Kids can wash fruits and vegetables and parents can cut and store them in containers in the fridge, so they are easily accessible. Snacks are important for children to help maintain energy levels throughout the day … and we have some simple ideas that they will love to sink their teeth into:

  • Cut up various coloured vegetables, like carrots, celery, broccoli, cauliflower, red peppers, cucumbers, etc. and try with a yummy hummus dip. See Recipe included below!
  • Similarly, slice or chop up apples, pears, pineapple, peaches, bananas, etc. and eat with your favourite nut/seed butter or yogurt. Create a delicious fruit salad!
  • Watermelon and cantaloupe are also great choices; cut into chunks and enjoy. They also contain high water content.
  • Nuts, seeds, raisins, and other dried fruit can be mixed together and are easy to munch whenever and where ever.
  • Wash and cut up your favourite berries (strawberries, blueberries, raspberries, etc.) – then you can easily toss them on top of your yogurt bowl with some granola or eat them as is.
  • Wraps are so easy and fun – you can use corn or flour tortillas: (a) cream cheese and your favourite veggies, (b) cheddar cheese and apple slices, (c) Nut/seed butter and berries, (d) Yogurt with bananas or your fav fruit.

We suggest eating whole foods and compare the Nutrition Facts table on food labels.  Become familiar with the levels that are “ideal” for us to consume. Keep in mind that nutritional needs differ from one person to another and from one day to the next. With increased activity levels, you might find that you need to eat more food to fuel your activities.


Sports Camps Canada (SCC)was founded in 2015 and is the official operator of Nike Sports Camps in Canada. SCC partners with the country’s best coaches to direct our camps and provides them with valuable administrative and marketing support. We continue to grow thanks to an outstanding community of Camp Directors and the dedication of the entire Sports Camps Canada staff. Now for a limited time only, enjoy $25 off camp with code ROOKS25 today! Register for Nike Sports Camps this summer at http://www.sportscampscanada.com/

Get Your Kids in the Kitchen with this Delicious Family Recipe

* Rooks to Cooks’ Signature Chorizo & Charred Red Pepper Bolognese with Linguini Recipe included



Here’s a great way to get the whole family involved in the kitchen this Family Day weekend! Let’s start with one of our amazing signature pasta recipes.  We believe that the best approach to get kids cooking is to start by assigning tasks whenever you are preparing meals. Let us give you the rundown on how to get kids of all ages helping out to prepare this simply delicious recipe.


Things to Keep in Mind:

  • Our recommendations are guidelines — Parents know their children best and will be able to assess what they are ready to help with in the kitchen.
  • Children will require more assistance and supervision when they are first starting out in the kitchen.
  • You will find that as they become more comfortable with the cooking process and different techniques, they will become more confident with their abilities to complete the tasks more independently.
  • Parents should always supervise in the kitchen, especially when children are learning to use different appliances and tools.
  • Remember to be patient and have fun!




For children aged 4-6, start out with assigning the following tasks, which will all require some instruction, assistance and supervision at the onset:

  • Measure and add in ingredients
  • Peel garlic
  • Peel onion
  • Char & peel peppers with assistance & supervision
  • Stir pan with assistance & supervision
  • Season the final result
  • Grate parmesan for garnishing
  • Clean, dry & put away dishes


Age 4-6

We recommend lower risk tasks, such as measuring, mixing, assembling and organizing, for this age group. You can get them involved in more challenging skills, such as pan frying, sautéing, and perhaps introduce them to using appliances, but we suggest 1:1 supervision as they learn to use the higher risk equipment. We also suggest getting them involved in the tasting and seasoning of dishes to help teach them about taste and flavoring – the most important skill required for successful cooking!


Children aged 7-10, can help with the following tasks, again with instruction and under supervision:

  • Finely chop chorizo
  • Char & peel peppers
  • Finely dice cooking onion
  • Mince garlic
  • Sweat onions
  • Cook chorizo
  • Plate and serve
  • Clean, dry & put away dishes


Age 7-10

With their quickly developing fine motor skills, this age group is ideal for introducing more challenging roles, such as knife skills and pan work. Children will learn and master these skills quickly with the proper instruction and supervision. The goal for this age group is to lay down the law – explicitly laying out the safety rules when using this higher risk equipment while still approaching the experience with relaxed energy and encouragement.


For children aged 11+, may need some instruction and supervision depending on their cooking skills:

  • All knife skills prep (chorizo, onion, garlic)
  • Char, peel and chop peppers
  • Sweat onions
  • Cook chorizo
  • Prepare linguini & toss with sauce (may need assistance with straining the pasta)
  • Use food processor with supervision
  • Plate and serve
  • Clean, dry & put away dishes



Age 11+

We’d like to start off by saying that this age category has the potential to take on the recipe in its entirety with some supervision. For less experienced tweens, we recommend following the guidelines for the age 7-10 category. Just like the younger age category, it’s important to lay down the law – explicitly laying out the safety rules when using this higher risk equipment while still approaching the experience with relaxed energy and encouragement. Once you feel safe to do so, give your tween the space to take control and responsibility as we find it important in helping them reach independence in and out of the kitchen.


Cooking with kids is a great activity for the family. Sure, it can get messy and it may take a bit longer than usual, but it teaches kids about all aspects of the cooking process … including eating your meal at the end! Bon Appetit!


And now, here’s the recipe … Have fun cooking and enjoying your meal!



*Rooks to Cooks’ Signature Chorizo & Charred Red Pepper Bolognese with Linguini

Yield: 4 servings



  • 1 medium dried chorizo sausage, finely chopped
  • 2 red peppers, charred & finely chopped
  • 1 medium cooking onion, finely chopped
  • 350ml crushed tomatoes
  • 2 cloves garlic, minced
  • 1 tsp paprika
  • 2 Tbsp olive oil
  • salt & pepper to taste
  • 600g linguini, prepared al dente



  1. In a large saucepan, heat oil over medium heat. sweat onions until translucent. Add chorizo and cook until oils render out. Add garlic and paprika and cook in oils for 1 minute.
  2. Finely chop peppers in food processor. Add contents of pan to a food processor and pulse 3-5 times or until the chorizo and onions are finely chopped. You do not want it pureed!
  3. Add tomatoes to saucepan and lower heat. Simmer for 15 minutes. Transfer contents of pan to a food processor and pulse 3-5 times. You do not want it pureed.
  4. Season with salt and pepper. Toss linguini with Bolognese until fully covered. Drizzle with olive oil and serve immediately.



P.S. We would love to hear and see how your dish turned out!! Be sure to share some photos of your dish with Rooks to Cooks on social media:


Facebook: https://www.facebook.com/rookstocooks.ca/

Instagram: https://www.instagram.com/rooks2cooks/


Rooks to Cooks on Breakfast Television Wed. April 5, 2017

If you didn’t get a chance to watch Breakfast Television Toronto this morning and have a minute or two to spare, check out this link to their segment “6 unique summer camps for kids” in Toronto. Rooks to Cooks was featured as number one! We’re so thankful to both Today’s Parent Magazine and BT for the amazing shout out, and we are honoured to be featured with the other 5 camps that sound absolutely incredible!




Our Kids Network – Camp Scholarship Contest 2017

Check out the Our Kids Camp Scholarship. You could win $500 towards the cost of attending a 2017 camp program – including any of the Rooks to Cooks summer sessions. Good Luck!


#Contest Enter to win one of 20 free weeks at Camp.

As part of our 20th Anniversary year, we’re giving 20 kids or teens the opportunity to have the best summer …ever at any of the 350+ member camps on www.ourkids.net.

To enter the contest, simply complete our online entry form at www.ourkids.net/camp-scholarship. Double your chances of winning by liking this post and tagging 3 friends.

1. Complete online entry form: www.ourkids.net/camp-scholarship
2. Tag 3 friends in the comments

Contest closes April 15th, 2017. Good luck!


Rooks to Cooks House Call Initiative

Hungry for fun? We have a special program for you …

Hello everyone!

If you are planning to register your child for our summer camps, then please consider doing so before March 20th so that you can take advantage of our exclusive House Call Initiative. Sign up before our deadline and your youngster(s) will be eligible to receive an exclusive House Call. During this house call, Chef Shai will come to your home and run a private butter-tart lesson with your child and up to 4 friends of their choice. This lesson is a great opportunity for your child to get to know Chef Shai and get a taste of the fun that’s in store during our summer camps! House Calls will run from April 2nd to April 21st. We hope to hear from you soon, so you can take part in this fantastic offer!

Summer Camps can be booked online at www.rookstocooks.ca

Happy International Women’s Day

Rooks to Cooks would love to wish you all a Happy International Women’s day. Today we are celebrating the social, economic, cultural and political achievements of women, as well as the women warriors who have paved and continue to pave the way for the young women in this world. We love you, we see you and we’re with you!

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