Recipe 1 — Hearty Berry & Oat Breakfast Bowl

Serves: 4

Ingredients:

• 2 cups rolled oats
• 4 cups milk or plant milk
• 1 cup mixed berries (fresh or frozen)
• 2 tbsp chia seeds
• 2 tbsp honey or maple syrup (optional)
• 1/2 cup chopped nuts (almonds or walnuts)

Method: Cook oats in milk until thick. Stir in chia seeds and sweetener. Top with berries and nuts. Portion for family; add a scoop of protein powder to adults if desired.

Quick tips: Make as overnight oats for grab-and-go mornings or keep warm for sit-down breakfasts. Swap berries for diced apple in cooler months.

Recipe 2 — One-Pan Lemon Chicken, Roasted Veg & Quinoa

Serves: 4

• 4 chicken thighs or breasts (skin optional)
• 2 medium sweet potatoes, cubed
• 1 large red onion, sliced
• 2 cups broccoli florets
• 2 tbsp olive oil, juice of 1 lemon, 1 tsp dried oregano, salt & pepper
• 2 cups cooked quinoa (prepare while chicken roasts)

Method: Toss veg and chicken in oil, lemon, oregano, salt and pepper. Spread on a tray and roast at 200°C (400°F) for 25–30 minutes until chicken cooked and veg caramelized. Serve over quinoa.

Family notes: Reserve some plain quinoa for picky eaters. Offer lemon wedges and yogurt-based sauce on the side for children who prefer milder flavors.

Recipe 3 — Savory Cottage Cheese Pancakes with Spinach

Serves: 3–4

• 2 cups cottage cheese
• 4 eggs
• 1/2 cup oat flour (blend oats)
• 1 cup wilted spinach, chopped
• Salt, pepper, 1 tbsp olive oil for frying

Method: Blend cottage cheese, eggs and oat flour to a batter. Stir in spinach. Cook small pancakes in a non-stick pan for 2–3 minutes each side. Serve with a dollop of yogurt.

Kid swap: Omit spinach in some pancakes and add berries or banana for children who prefer sweet breakfast.

Recipe 4 — Lentil & Veggie Bolognese over Whole-Wheat Pasta

Serves: 4

• 1 cup dried brown or green lentils
• 1 onion, 2 carrots, 2 celery stalks (finely chopped)
• 1 can crushed tomatoes (400 g)
• 2 tbsp olive oil, 1 tsp dried basil, 1 tsp dried oregano
• 300 g whole-wheat pasta

Method: Sauté onion, carrot and celery in oil. Add lentils, tomatoes, herbs and 500 ml water. Simmer 25–30 minutes until lentils tender. Adjust seasoning. Serve over cooked pasta and top with grated cheese.

Make-ahead: This sauce freezes well and reheats for quick weeknight meals.

Recipe 5 — Peanut Butter Banana Overnight Oats

Serves: 2–3

• 1 1/2 cups rolled oats
• 2 cups milk or plant milk
• 2 tbsp peanut butter
• 1 large banana, mashed or sliced
• 1 tbsp chia seeds

Method: Combine all ingredients in a jar and refrigerate overnight. Stir and serve cold or warmed. Top with extra banana or a few chocolate chips for a treat.

Allergy note: Swap peanut butter for seed butter if nut allergy is a concern.

Recipe 6 — Baked Salmon with Sweet Potato & Greens

Serves: 4

• 4 salmon fillets
• 2 medium sweet potatoes, sliced into rounds
• Large handful of kale or spinach
• 2 tbsp olive oil, salt, pepper, lemon slices

Method: Toss sweet potato rounds with oil and roast at 200°C (400°F) for 20 minutes. Add salmon fillets for the last 10–12 minutes, seasoning with salt, pepper and lemon. Wilt greens in a pan with a splash of water or olive oil and serve together.

Family tip: Flake some salmon onto kids’ plates and mix with a small spoonful of mayo if they prefer milder flavors.

Recipe 7 — Veggie & Cheese Egg Muffins

Serves: 12 muffins (serves 4)

• 8 eggs
• 1 cup grated carrot
• 1 cup spinach, chopped
• 1/2 cup grated cheese
• Salt & pepper, herbs to taste

Method: Whisk eggs and mix in vegetables and cheese. Spoon into a greased muffin tin and bake at 180°C (350°F) for 18–20 minutes until set. Cool, store in fridge and reheat for quick breakfasts.

Make-ahead: Great for lunchboxes or snack packs for kids and adults alike.

Recipe 8 — Chickpea & Veggie Taco Bowls

Serves: 4

• 2 cans chickpeas, drained and rinsed
• 2 bell peppers, sliced, 1 red onion, sliced
• 1 tbsp chili powder, 1 tsp cumin, 2 tbsp olive oil
• 2 cups cooked brown rice or cauliflower rice
• Optional: grated cheese, salsa, lime wedges

Method: Toss chickpeas and veg with oil and spices, roast at 200°C for 18–20 minutes until slightly charred. Serve over rice with toppings. Let kids assemble tacos or bowls to their liking.

Recipe 9 — Apple-Cinnamon Steel-Cut Oats with Nuts

Serves: 4

• 1 cup steel-cut oats
• 4 cups water or milk
• 1 apple, diced
• 1 tsp cinnamon, 1/4 cup chopped walnuts

Method: Simmer oats in liquid according to package instructions (often 20–25 minutes). Stir in apple and cinnamon near the end. Top with nuts. Slow-cooker option: cook on low overnight for warm morning oats.

Recipe 10 — Turkey Meatballs, Tomato Sauce & Veggie Noodles

Serves: 4

• 500 g lean turkey mince
• 1/2 cup breadcrumbs or oats, 1 egg, 1 garlic clove minced
• 1 jar tomato sauce (or homemade), 3 zucchinis spiralized

Method: Mix meatball ingredients, form balls and bake at 200°C for 18–20 minutes. Heat sauce and add meatballs. Serve over zucchini noodles or whole-wheat pasta for kids who prefer it.

Recipe 11 — Greek Yogurt Parfaits with Granola & Seeds

Serves: 4

• 4 cups plain Greek yogurt
• 1 cup granola (choose low-sugar), 1/2 cup mixed seeds
• 1 cup mixed fruit

Method: Layer yogurt, fruit, granola and seeds in glasses. Keep granola separate for school lunches to avoid sogginess.

Recipe 12 — Sheet-Pan Fajita Chicken & Peppers with Brown Rice

Serves: 4

• 500 g chicken strips, 3 bell peppers sliced, 1 onion sliced
• 2 tbsp fajita seasoning, 2 tbsp olive oil, 2 cups cooked brown rice

Method: Toss chicken and veg with oil and seasoning. Roast at 200°C for 20 minutes. Serve with rice, avocado and lime. Let children build their own wraps or bowls.

Recipe 13 — Savory Avocado Toast on Multigrain with Poached Egg

Serves: 2–3

• 3 slices multigrain bread, 1 ripe avocado, 2–3 eggs
• Salt, pepper, chilli flakes (optional), lemon juice

Method: Toast bread, mash avocado with lemon and seasoning, spread and top with a poached or soft-boiled egg. Cut into smaller strips for children if desired.

Recipe 14 — Veggie & Bean Chili with Cornbread Muffins

Serves: 6

• 2 cans mixed beans, 1 onion, 2 cloves garlic, 1 bell pepper, 1 can crushed tomatoes
• 1 tbsp chili powder, 1 tsp cumin, salt & pepper
• Cornbread muffins: 1 cup cornmeal, 1 cup whole-wheat flour, 1 egg, 1 cup milk, 1 tsp baking powder

Method: Sauté onion, pepper and garlic. Add beans, tomatoes, spices and simmer 20–30 minutes. Mix cornbread batter and bake muffins at 200°C for 15–18 minutes. Serve chili with warm muffins; add cheese or yogurt for dipping.