A Week's Worth of Healthy Family Recipes The Whole Family Will LOVE!
 

Are you tired of the nightly dinner battle with your little ones? 

Does "eat your vegetables" sound like a broken record in your house? Say goodbye to mealtime meltdowns with this

week's worth of kid-friendly, healthy recipes to make mealtime enjoyable for the whole family! 

Day 1: Monday - Sweet Potato and Black Bean Tacos

Kid-friendly doesn't mean boring! These Sweet Potato and Black Bean Tacos are a hit with all ages. Roasted sweet

potatoes, black beans, and a sprinkle of cheese - what's not to love? Let the kids build their own, and (maybe, just

maybe) they'll be more excited to eat it!

Ingredients:

2 cups sweet potatoes, diced into small cubes

1 can black beans, drained and rinsed

1 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon paprika

Salt and pepper to taste

8 small flour or corn tortillas

Toppings: shredded cheese, lettuce, salsa, and sour cream

Method:

1. Preheat your oven to 200°C.

2. Toss the sweet potato cubes with chili powder, cumin, paprika, salt, and pepper. Roast in the oven  for about

20-25 minutes or until tender and slightly crispy.

3. Warm the tortillas in a dry skillet or microwave.

4. Assemble your tacos by filling each tortilla with roasted sweet potatoes, black beans, and your choice of toppings.

5. Fold the tortillas and serve.

Day 2: Tuesday - Mini Veggie Quiches

These adorable Mini Veggie Quiches are packed with colourful vegetables, eggs, and a hint of cheese. The little

bites are a perfect way to sneak in some veggies without your kids even realising it. Plus, they're great for on-the-go

snacks!

Ingredients:

6 large eggs

1/2 cup milk

1 cup mixed diced vegetables (e.g., capsicum, broccoli, spinach)

1/2 cup shredded cheese

Salt and pepper to taste

Method:

1. Preheat your oven to 190°C and grease a muffin tin or use silicone muffin cups.

2. In a mixing bowl, whisk the eggs and milk together.

3. Divide the diced vegetables and cheese evenly among the muffin cups.

4. Pour the egg mixture over the vegetables and cheese, filling each cup about 2/3 full.

5. Bake for 20-25 minutes or until the quiches are set and slightly golden on top.

6. Let them cool for a few minutes before serving.

Day 3: Wednesday - One-Pot Chicken and Rice

Try our One-Pot Chicken and Rice to get you through the mid-week hump and avoid a pile of dishes! This meal is easy to

prepare, flavourful, and loved by the whole family!

Ingredients:

4 boneless, skinless chicken breasts

2 cups white or brown rice

4 cups chicken broth

1 cup mixed diced vegetables (e.g., carrots, peas, capsicums)

1 teaspoon garlic powder

1 teaspoon onion powder

Salt and pepper to taste

Method:

1. Sear the chicken breasts on both sides in a large skillet or pot until lightly browned. Remove the

chicken and set it aside.

2. Add rice, vegetables, garlic powder, onion powder, salt, and pepper in the same pot. Stir for a minute.

3. Place the seared chicken breasts on top of the rice mixture.

4. Pour the chicken broth over everything.

5. Cover and simmer on low heat for about 20-25 minutes, or until the chicken is cooked through and the rice is tender.

Day 4: Thursday - Turkey and Spinach Meatballs with Hidden Veggie Tomato Sauce

Who doesn't love a good meatball? These Turkey and Spinach Meatballs are tender and delicious, and they hide some

extra veggies. The tomato sauce is also packed with hidden goodness, making it an all-around win for family dinners.

Ingredients:

For Meatballs:

1 lb ground turkey

1 cup fresh spinach, finely chopped

1/2 cup whole wheat breadcrumbs

1/4 cup grated Parmesan cheese

1 egg

1/2 teaspoon garlic powder

Salt and pepper to taste

For Tomato Sauce:

1 can crushed tomatoes

1/2 cup mixed diced vegetables (e.g., carrots, zucchini)

1 teaspoon olive oil

1 teaspoon dried basil

Salt and pepper to taste

Method:

For Meatballs:

1. Preheat your oven to 190°C and grease a baking sheet.

2. Combine ground turkey, chopped spinach, breadcrumbs, Parmesan, egg, garlic powder, salt, and

pepper in a bowl.

3. Roll the mixture into meatballs and place them on the baking sheet.

4. Bake for about 20-25 minutes or until the meatballs are cooked through and slightly browned.

For Tomato Sauce:

1. In a saucepan, sauté the diced vegetables in olive oil until softened.

2. Add the crushed tomatoes and dried basil. Season with salt and pepper.

3. Simmer for 10-15 minutes until the sauce thickens.

4. Serve the turkey meatballs with the tomato sauce over pasta.

Day 5: Friday - Rainbow Veggie Stir-Fry

It's Fri-YAY! Celebrate with our Rainbow Veggie Stir-Fry. This dish is not only delicious but also a visual treat. Get

your kids involved in choosing their favourite colourful veggies; they'll love helping you stir-fry it all up.

Ingredients:

2 cups mixed stir-fry vegetables (e.g., capsicums, broccoli, carrots, snap peas)

1 tablespoon vegetable oil

2 cloves garlic, minced

1/4 cup low-sodium soy sauce

2 tablespoons honey

1 teaspoon cornstarch

Cooked rice or noodles

Method:

1. Whisk together soy sauce, honey, and cornstarch in a small bowl to make the sauce.

2. Heat vegetable oil in a large skillet or wok over high heat.

3. Add minced garlic and stir-fry vegetables. Cook for 3-4 minutes until they're tender-crisp.

4. Pour the sauce over the vegetables and stir until it thickens.

5. Serve over cooked rice or noodles.

Day 6: Saturday - Homemade Pizza

Saturday is a great day for some family fun in the kitchen! Make your own Pizza with a variety of toppings. Kids

can customise their slices, and you can load them up with healthy ingredients like spinach, capsicum, and lean protein.

Ingredients:

For Pizza Dough:

1 1/2 cups flour

1 packet (2 1/4 tsp) active dry yeast

1/2 teaspoon salt

1 teaspoon honey

1 cup warm water

For Toppings:

Tomato sauce

Shredded mozzarella cheese

Your choice of toppings (e.g., capsicums, onions, mushrooms, olives, pepperoni)

Method:

For Pizza Dough:

1. In a bowl, mix yeast, honey, and warm water. Let it sit for about 5 minutes until frothy.

2. Add flour and salt. Mix until a dough forms.

3. Knead the dough for a few minutes, then let it rise in a covered bowl for 30 minutes.

4. Roll out the dough into a pizza shape on a floured surface.

For Pizza:

1. Preheat your oven to 245°C.

2. Place the rolled-out dough on a pizza stone or baking sheet.

3. Spread a thin layer of tomato sauce, then add cheese and your choice of toppings.

4. Bake for about 12-15 minutes until the crust is crispy and the cheese is bubbly and golden.

Day 7: Sunday - Banana Berry Smoothie Bowl

Let's end the week with a delicious and nutritious breakfast treat! Our Banana Berry Smoothie Bowl is perfect for a

leisurely Sunday morning. For a delightful and colorful breakfast, top it with your kids' favourite fruits, nuts, and granola.

Ingredients:

2 ripe bananas, frozen

1 cup mixed berries (e.g., strawberries, blueberries, raspberries)

1/2 cup Greek yogurt

1/4 cup milk

Toppings: sliced bananas, berries, nuts, granola, honey

Method:

1. Combine frozen bananas, mixed berries, Greek yogurt, and milk in a blender.

2. Blend until smooth and creamy.

3. Pour the smoothie into a bowl.

4. Top with sliced bananas, additional berries, nuts, granola, and a drizzle of honey.

Remember, getting kids to enjoy healthy meals is all about presentation and involving them in the process. Get

creative with shapes, colours, and textures, and don't forget to make it a family affair in the kitchen. These recipes

are nutritious and delicious, ensuring that your kids will be looking forward to mealtime. So say goodbye to

mealtime struggles and hello to happy, healthy eating!