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5 healthy recipes for the whole family

When you’re cooking for the family, finding meals that are quick, inexpensive and require little fuss aren’t always easy to find.

From breakfast through to dinner (and snacks too!), here are five healthy recipes that the whole family will love.

Veggie frittata muffins


· 1 red capsicum

· 6 eggs

· 1 cup low-fat ricotta cheese

· 1 small leek

· 250 grams of baby Roma tomatoes

· 1/2 bag baby spinach


· Preheat the oven to 180 degrees and grease a muffin tin.

· Finely slice the leek and add to a frypan with a small amount of oil over medium heat. Cook for three minutes, until softened and slightly transparent.

· Dice the capsicum into roughly 1-centimetre pieces, then add to the fry pan and cook for a further three to four minutes, until softened.

· Quarter the tomatoes and add them to the pan with the baby spinach. Cook until all the veggies are heated through and the baby spinach has wilted. Transfer mixture to a bowl and allow to cool.

· Crack the eggs into a separate bowl. Add the ricotta, season with salt and pepper, and whisk to combine.

· Pour mixture into the muffin tin and cook for 20-25 minutes, or until golden on top and set through. Serve with a salad for a meal or eat as a healthy snack on the go.

Apple and cinnamon porridge


· 180 grams of rolled oats

· 2 apples

· 1 tsp cinnamon

· 375 mL milk (or almond/soy milk)

· 2 tbsp honey


· Add milk and rolled oats to a small saucepan and bring to the boil. Turn down to low heat and allow to simmer until cooked through and creamy, stirring regularly.

· While the porridge is cooking, in a separate saucepan, heat the apples over medium heat for two to three minutes, or until heated through and slightly caramelised.

· Add cooked apple and cinnamon to the porridge and mixed through. Divide into four bowls and top with honey.

Quick beef stir fry


· 1 tsp minced garlic

· 1 tsp minced ginger

· 1 red capsicum, sliced into strips

· 1 green capsicum, sliced into strips

· 2 carrots, sliced into strips

· 2 spring onions, finely sliced

· 200 grams button mushrooms, finely sliced

· 1/3 cup soy sauce

· 2 tbsp honey

· 500 grams beef rump, cut into strips


· Heat 1 tbsp peanut oil over a medium to high heat. Add garlic and ginger and stir for 30 seconds or until fragrant.

· Add beef and stir for 2 minutes, then add soy sauce and honey. Cook for another minute or two, stirring continuously, then remove beef and sauce to a bowl and put aside.

· Add capsicum, carrot, and spring onion to the pan and stir fry for three to four minutes.

· Add sliced mushrooms to the pan and cook for another four to five minutes, until vegetables are cooked through.

· Return steak and sauce to the pan, stir through and serve over rice or noodles.

Peanut butter choc smoothie


· 2 peeled bananas, sliced and frozen

· 1 tbsp raw cacao

· Two scoops chocolate whey protein powder (optional)

· 1 tbsp honey

· 2 cups of milk

· 2 tbsp honey


· Add all ingredients to a large blender.

· Blend until smooth and creamy.

· Pour into four glasses and serve.

Popcorn trail mix


· 6 cups popcorn, prepared as per packet instructions

· ½ cup almonds

· ½ cup cashew nuts

· ½ cup of dried fruit

· ½ cup dark chocolate drops

· ¼ cup of pumpkin seeds


· Combine ingredients in a large bowl and mix together.

· Separate into 6-8 small bags and enjoy.

You may also be interested in the following:

Breakfast smoothie bowl

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Acknowledgement of Country

Capital Chemist acknowledges the Traditional Custodians of the land on which we operate, live and gather as employees, and recognise their continuing connection to land, water and community. We pay respect to Elders past, present and emerging.