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.

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

This recipe is super easy. Serve on rice or with naan or pita bread. Top with a dollop of thick natural yoghurt and some chopped coriander or mint.

This is a great recipe to freeze. Just reheat for a night off cooking! Take this recipe to the next level by breaking eggs (1 per person) into the curry. Put the lid on the pan and simmer until eggs are set.

This basic recipe can be turned into many meals: shepherd’s pie, lasagne, chilli con carne or nachos to name a few. It will become a whānau favourite!

Everyone will love this easy fish pie. You’ll be surprised how good it tastes if you use canned smoked fish. It’s a very economical, nutritious meal.

Chicken and chilli beans are a great combination. This is a quick mid-week meal for the whānau to enjoy.