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
Ingredients:
·
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
Method:
·
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
Ingredients:
·
180 grams
of rolled oats
·
2 apples
·
1 tsp
cinnamon
·
375 mL
milk (or almond/soy milk)
·
2 tbsp
honey
Method:
·
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
Ingredients:
·
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
Method:
·
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
Ingredients:
·
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
Method:
·
Add all
ingredients to a large blender.
·
Blend
until smooth and creamy.
·
Pour into
four glasses and serve.
Popcorn trail mix
Ingredients:
·
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
Method:
·
Combine
ingredients in a large bowl and mix together.
·
Separate
into 6-8 small bags and enjoy.
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