Cheap, easy & nutritious meals

If you have been on our Raising Children programme you will have heard of Maslow’s hierarchy of need or take a look here:

As food is so important to mood and behaviour remember: We are what we eat!

Research has found that processed foods are not good for us and our children, but healthy foods can often seem expensive and with busy family lives we often need something quick and easy to cook.

Below are some healthy recipes that you do not need to be a master chef to cook!

Cheddar cheese, and potato bake

Peel, chop and boil potatoes for 20 minutes and then mash. Grate cheese and mix and put in an oven proof dish. Sprinkle cheese on top and bake until browns.

Serve with favourite vegetables.

You can add other favourites to this dish such as ham or sweetcorn.



Choose favourite toppings: cheese, pepper, ham, tomato, mushroom or whatever you fancy.

Beat 6 eggs and a dash of milk together (this will make 4 omelettes). Warm a small amount of oil in a pan, pour some of the eggs and milk mixture and cook for a minute and then add topping, cook for a further two minutes under the grill until set.

Cook the next omelette.


 Fajitas (Chicken or Vegetarian)

Peel, chop and fry onions with a small amount of oil. Add chicken or Quorn and stir.  Cook until brown (check chicken is cooked through and is not pink in the centre) add Fajitas power (if desired), add pepper and or tomato continue to stir for another 5 minutes.  Warm tortillas, oven or microwave.

Serve with salad and dip.


Vegan Shepherds Pie

2 onions (peeled and chopped), 3 carrots, 2 cups lentils (boil for 20 mins first),4 cups veg stock, frozen vegetables and mashed potato to top.

Fry the onion, carrot and salt and pepper. Add stock and cooked lentils.

Simmer for 20 mins.

Add choice of mixed veg. Put in a roasting tin and top with mash potato and bake for 45 minutes.


Hummus and pitta bread,

For an easy cold tea, you cannot beat iron rich Hummus! Serve with sliced vegetables for dipping carrots, pepper and or cucumber.


Jacket potatoes with tuna and sweetcorn  

Pierce potatoes and microwave for 5 minutes then bake in the oven for 30 minutes.  Mix tuna, soft cheese and sweetcorn in a bowl and top on the cooked potato in their skins.


Bake bean and sausage hotpot (First steps Nutrition website)

Onions peeled and chopped, garlic, tin of baked beans and sausages, carrots chopped.

Fry onions and garlic in a pan, add the rest of the ingredients and simmer and stir occasionally for 15 minutes.


Chana Masala

Fry onion and garlic in a pan until brown. Cook rice (a fist is a good portion size) Add tinned tomatoes, tinned chickpeas, Garam Masala spice and a green chilli (optional). Simmer and stir occasionally for 25 minutes and serve with cooked rice.


Pitta bread Pizzas

Get the kids involved!

Spread tomato puree over the pitta bread and sprinkle cheddar cheese. Let your children choose their favour toppings!  Grill for 12 minutes or until cheese is browning.


Easy Banana Pancakes

350g self-raising flour

·         1 tsp baking powder

·         2 very ripe bananas

·         2 medium eggs

·         1 tsp vanilla extract

·         250ml whole milk

·         butter, for frying

To serve

·         2 just ripe bananas, sliced

·         maple syrup (optional)

·         pecan halves, toasted and roughly chopped (optional)


·         STEP 1

Sieve the flour, baking powder and a generous pinch of salt into a large bowl. In a separate mixing bowl, mash the very ripe bananas with a fork until smooth, then whisk in the eggs, vanilla extract and milk. Make a well in the centre of the dry ingredients, tip in the wet ingredients and swiftly whisk together to create a smooth, silky batter.

·         STEP 2

Heat a little knob of butter in a large non-stick pan over a medium heat. Add 2-3 tbsp of the batter to the pan and cook for several minutes, or until small bubbles start appearing on the surface. Flip the pancake over and cook for 1-2 mins on the other side. Repeat with the remaining batter, keeping the pancakes warm in a low oven.

·         STEP 3

Stack the pancakes on plates and top with the banana slices, a glug of sticky maple syrup and a handful of pecan nuts, if you like.


For more ideas cheap, easy & nutritious meals follow these links   And download eating well guide

If you have any ideas to share please contact us.

Behaviour around food can change as your child grows you may be interested in our Food for Thought or Raising Toddlers course  – contact us to put your name on our interest list or see our What’s Coming Up page for more programmes.