Always a crowd-pleaser, our nacho recipe has added vegetables and lentils for a boost of protein and fibre!

Sapasui is a firm favourite at any feast. Food after all is not only made for eating, but for sharing and giving away. We know every aiga (family) will have their own version of this recipe, so feel free to mix it up. Our recipe uses lots of vegetables!

This is an easy dinner meal and one that you can mix and match vegetables - use kūmara instead of pumpkin and any frozen vegetables you have in your freezer.

Ika mata is a traditional dish of the Cook Islands made from raw fish, usually tuna fillet, marinated in a mixture of lime (or lemon) and coconut cream (we use a lite version). In this recipe tuna is replaced with gurnard.

A modern twist to a traditional cooking method. Using smoked paparika will give your oven hangi a lovely smokey flavour.

A very easy whānau one-pot meal with plenty of vegetables.

Always keep a can of creamed corn in your cupboard for this easy lunch or dinner meal. Tamariki will love them in their lunchboxes.

These fritters freeze well so even if you live alone make a batch to freeze in portions for a later date.

Mixing eggs and vegetables with noodles makes a balanced meal that keeps you feeling fuller for longer.

Baked potatoes can be filled with just about anything. Replace tuna with canned salmon, creamed corn or chilli beans. If you live by yourself, wrap and freeze the leftovers for a quick, easy dinner.

This is dish is great for freezing. If you live by yourself, make enough for four servings, and freeze your leftover portions. You will have a quick, easy dinner for another day.

Making your own pizza is a great family meal - pizza is a meal where kids can have choice. Try for 1/2 your toppings as vegetables, just like the healthy plate model.

Eggs make a budget-friendly base for any meal.

Eggs make a budget-friendly base for any meal.

Rice comes in many different shapes and colours. Brown, black or red varieties are better for health than white (polished) rice, as the hull (rich in fibre and vitamins) has been retained.

Eggs are full of protein and quick to cook. Let’s go!

Eggs make a budget-friendly base for any meal.

This recipe offers 3 different marinades for your fish!

Vegetables of different colours have different nutrients - the more variety of colours in a meal the better!

Make this meal vegetarian by replacing the meat with tofu, omelette strips or cashew nuts.

This recipe is a great example of the healthy plate model in action, with double the vegetables to chicken. Marinating the chicken first makes it very tender to eat.

Your whānau will love it!

Try this tasty crumb topping for oven-baked fish.