Healthy meals you’ll all want to eat!

Get your kids involved in making these 10-minute budget family meals!

This is how our January diet has gone so far…

I seem to have eaten my own bodyweight in chocolate over Christmas.
It’s OK! I’ll make up for it by eating salad in January.
Hmmm, the kids won’t eat salad. I’ll make them some nutritious fish fingers. And chips. They look delicious.
One fish finger can’t hurt. I’ll have this with my mouth-watering bowl of lettuce.
I seem to have cooked too many chips… I’ll have those as well.
I’m still hungry….
I’ll get a takeaway and start the diet tomorrow.

If you’re struggling to fit healthy eating into family life, try these cheap, nutritious and filling recipes from BBC Good Food that everyone will want to eat. These 10 minute ideas are quick and easy to put together, so you can get your kids cooking too – the perfect INDOOR family activity for a January afternoon.

Looking for more ways to be healthy? Try these 5 minute activities that help keep kids active and steer them towards their 5-a-day.

 1Kebab shop treat: cook chicken and lemon wraps that kids can build themselves

What you’ll need: 1 small pack of mint, 150g natural yoghurt, 1 lemon, ½ tsp ground cumin, ½ tsp ground coriander, 2cm piece of ginger, 4 skinless chicken breasts, 4 wholemeal flatbreads or pittas, lettuce, tomatoes, hummus, skewers

What you do:

1. Prepare the ingredients so your kids can help with the rest: zest and halve the lemon, chop the mint (your child could do this with scissors) and chop the chicken into pieces.
2. Ask your kids to squeeze the juice from the two halves of the lemon into the yoghurt. Now they can stir in the spices, the lemon zest, the ginger, a pinch of salt and some pepper.
3. Add the chicken pieces, mix well and put in the fridge for about 30 minutes. If you’re using wooden skewers, put these in water to soak now, too. Then prepare the salad – chop the lettuce and tomatoes.
4. When you’re ready to cook the chicken, heat your grill to a medium heat and line the grill tray with foil. Thread the chicken onto the soaked wooden or metal skewers and grill for 15-20 minutes, turning halfway through, until browned and cooked through.
5. Warm the flatbreads under the grill for a couple of seconds. Now everyone can build their own wraps adding the lettuce, tomatoes, chicken and hummus.

See the original recipe 

  Photo courtesy of BBC Good Food

2) Curry in a hurry: a low-calorie curry with child-pleasing peas, carrots and cashews

What you’ll need: 2 tbsp olive oil, 1 onion, 1 green chilli*, 1 garlic clove, 1 tbsp garam masala, 1 tsp turmeric, 3 carrots, 2 x 200g pouch brown basmati rice, 150g frozen peas, 50g roasted cashews

*TIP! If your kids can’t handle spice, leave this out (and add a dash of bottled chilli sauce to your portion later).

What you do:

1. Prepare the ingredients so your kids can help with the rest: slice the onion, chop and de-seed the chilli, peel the garlic and grate the carrots.
2. Ask your kids to measure out the other ingredients: they can weigh the peas and nuts and spoon the spices onto a plate.
3. Heat the oil in a large frying pan, tip in the onion and a big pinch of salt and fry until softened (around 5 minutes), then add the chilli, crush in the garlic and cook for 1 minute more. Stir in the spices with a splash of water and cook for a couple of minutes before adding the carrots and stirring well to coat in all of the spices and flavours.
4. Tip in the rice, peas and cashews, then use the back of your spoon to break up any clumps or rice and combine with the rest of the ingredients, cover and cook over a high heat for 5 minutes. Then serve.

*TIP! It’s nice if a bit of rice catches on the base to give a bit of texture to the dish).

 See the original recipe 

 Photo courtesy of BBC Good Food

 3) Tweak a family favourite: make this veggie version of cottage pie

What you’ll need: 4 tbsp olive oil, 2 aubergines, 2 large garlic cloves, 16 sundried tomatoes, 2 tsp dried oregano, 40g spinach, 50g plain flour, 400ml milk, 150g cheddar, 800g ready-made mashed potato (fresh)

What you do:

1. Heat the oven to 220C/200C fan/gas 7. Prepare the ingredients so your kids can help with the rest: cut the aubergines into chunks, crush the garlic, chop the sundried tomatoes and grate the cheese.
2. Ask your kids to wash the spinach, weigh the flour, measure the milk and spoon the spices onto a plate.
3. Heat 1 tbsp of the oil in a large lidded frying pan. Cook the aubergine, in two batches, over a high heat for 4-5 minutes until golden, adding extra oil as you need to. Return all the aubergine to the pan with the garlic, tomatoes and 1½ tsp oregano and cook for 1 minute. Stir in the spinach, put the lid on the pan and leave for a few minutes to wilt.
4. Add the flour and stir through until combined. Pour in the milk, stir gently and bring to the boil. Bubble for a few minutes, then stir in the cheese and season. Cook until the cheese has melted and the sauce has thickened. Transfer to an ovenproof dish.
5. Ask your kids to mix the mash with the remaining oregano. They can help you spread it over the filling (remember it will be hot!). Scatter over a little more grated cheese and bake for 10-15 minutes until golden.

See the original recipe 

Photo courtesy of BBC Good Food

 4) Simple comfort food: a low-calorie, hearty winter casserole

What you’ll need: 2 tbsp vegetable oil, 2 onions, ½ celery stick, 500g diced braising beef, 200ml red wine (optional), 700ml beef stock, 500g swede, 300g floury potatoes, 3 thyme sprigs, 1 bay leaf, green vegetables to serve (optional)

What you do:

1. Prepare the ingredients so your kids can help with the rest: slice the onions, slice the celery, prepare the stock (your child can crumble the cube), peel and chop the swede into chunky dice, dice the potatoes.
2. Ask your kids to count out the thyme leaves and bay leaf.
3. Heat the oil in a flameproof casserole dish over a medium-high heat. Fry the onions and celery for a few minutes until turning brown. Add the beef and brown all over for 3-4 minutes. Pour in the wine, if using, and let it reduce by half. Add the stock and toss in the swede, potatoes, thyme and bay leaf. Season and bring to the boil.
4. Reduce the heat, cover with a lid and leave for 1 hour. Fill the time by getting your kids to create a menu for everyone. They just need paper and crayons. Get them to draw the ingredients that went into the meal.
5. When the stew is ready, season to taste and remove the thyme sprigs and bay leaf. Serve with some green veg, if you like.

See the original recipe

Photo courtesy of BBC Good Food

5) Easy peasy pasta: pastatwirls with salmon, crème fraiche and peas

What you’ll need: 240g wholewheat fusilli, knob of butter, 1 large shallot, 140g frozen peas, 2 skinless salmon fillets, 140g low fat crème fraiche, ½ low salt vegetable stock cube, small bunch chives

What you do:

1. Prepare the ingredients so your kids can help with the rest: chop the shallot, cut the salmon into chunks and snip the chives.
2. Ask your kids to weigh the pasta, peas and crème fraiche and halve and crumble the stock cube.
3. Bring a pan of water to the boil and cook the fusilli according to the pack instructions.
4. Meanwhile, heat a knob of butter in a saucepan, then add the shallot and cook for 5 minutes or until softened.
5. Add the peas, salmon, crème fraiche, 50ml water and the crumbled stock cube.
6. Cook for 3-4 minutes until cooked through, stir in the chives and some black pepper. Then stir through to coat the pasta. Serve!

See the original recipe 

Photo courtesy of BBC Good Food

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