Filled with protein, fibre and other nutrients, nuts and seeds make the perfect snack and a great addition to salads and baking. Try sprinkling some nuts and seeds on your porridge or morning cereal.

Adding mashed banana or grated apple makes these muffins very moist. They are great served with a milky drink as a perfect snack!

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.

Roasting vegetables really intensifies the flavour. This is a great way to get your children to enjoy vegetables too.

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.

This crunchy Asian slaw is a delicious way to eat a rainbow of colours! You will find edamame beans with the frozen vegetables.

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.

A bag of carrots is one of the most economical wholefoods you can buy. In this recipe you don’t even need to peel them!

Teamed up with ginger, this soup is a winter warmer, particulary if you or whānau are under the weather with a cold or flu.

A vibrant tasty salad full. Great for summer barbeques!

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.

There’s always a bag of frozen peas in the freezer. Our pea pesto is super easy and will be a firm favourite with friends and whānau.

Legumes are full of goodness as well as being cheap, tasty and convenient to use. One way to enjoy them is to make this easy hummus to spread on your bread or toast or have with vegetable sticks.

Wholemeal pita crisps are a great alternative to chips. Serve them with your favourite dip next time you are sharing kai with friends or whānau.

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

Add roasted chickpeas to salads and soups or have as a snack.

This super easy and budget-friendly salad will be a hit with everyone. Who doesn’t have a bag of frozen peas in their freezer?

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.