Who would have thought a brownie using a can of beans could taste so good! It is chocolatey and a little gooey! For a special occasion add 1 cup of frozen berries to the mixture.

When fruit, such as apples, pears, nectarines, peaches or plums, are plentiful you can stew them for breakfast or for dessert.

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

Eggs make a budget-friendly base for any meal.

Kick start your day or fuel your body mid-afternoon. This is a great recipe for hungry tamariki. Some commercial smoothies are heavy on added sugar. Our simple recipe is based on wholefoods: milk + yoghurt + fruit, how easy is that!

Nothing beats a bowl of porridge in an Ōtautahi winter! We have lots of ideas to “posh it up”!

Delicious on top of your breakfast cereal or as a dessert with yoghurt or custard.

This super quick toasted muesli makes a large quantity but keeps well in an airtight container.

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 is a great recipe when avocadoes are in season (September to April). Make a bowl the next time you are sharing kai with whānau or friends.

Minestrone soup is a staple of Mediterranean countries. It traditionally includes vegetables, beans and pasta - a meal in itself!

Date loaf might remind you of your nana. If you feel in the mood to do some baking, this loaf is easy to make and packed with fibre from the dates and nuts. Enjoy!

This soup is super easy and quick. You can use red lentils instead of chickpeas, and add a diced kūmara for sweetness.

Roast vegetables can be a base for another meal e.g. frittata, salad. Make extra and you have the makings for another delicious meal. Leftovers are great for lunch the next day!

When pears are falling from the trees, take advantage and slow-bake them until they are sticky and sweet. They can be used as a dessert, for breakfast or as a snack.

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.

Legumes are full of goodness as well as being cheap, tasty and convenient to use.

High in protein, fibre and omega 3, this pudding is an easy dessert to prepare the night before. It’s creamy, satisfying and may take you back to the milk puddings your family made!