A Family dinner fills up more than just tummies

Having dinner as a family could be one of the greatest gifts you can give your child in his or her life. It may sound like a bold statement but overwhelming research has shown that the dinner table could be a great tool for you to full up your child's emotional and nutritional needs

The powerful effects of family mealtimes come from two things:

  1. Modeling: the dinner table is a place where kids learn important social and emotional skills that they might not have the opportunity to learn elsewhere.
  2. Ritual: A family mealtime is a routine rich with meaning that combines the basic human needs of emotional nurturance and physical nutrition.

Kids who eat dinner with their families regularly are more emotionally stable and are less likely to abuse drugs and alcohol. They get better grades. They have fewer depressive symptoms, particularly among adolescent girls. And they are less likely to become obese or have an eating disorder. Family dinners even trump reading to your kids in terms of preparing them for school. And these associations hold even after researchers control for family connectedness, which means that the benefits of family meals go above and beyond being close-knit as a family.

Easy fish pie

Easy fish pie

Portion it into ramekins for quick toddler meals you can pull out of the freezer.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
455 kcal 27 g 50 g 15 g 5 g

Ingredients

1kg potatoes, peeled and halved
1 tbsp butter
1 tbsp flour
4 spring onions, finely sliced
1½ cup milk
1 pack fish pie mix (cod, salmon, smoked haddock etc, weight around 320g-400g depending on pack size)
1 tsp Dijon or English mustard
a small bunch chives, finely snipped
handful frozen sweetcorn
handful frozen petits pois
handful grated cheddar
knob of butter
splash of milk

Directions

  1. Preheat the oven to 200C/ 180 fan/ gas mark 6. Put the potatoes in a saucepan and pour over enough water to cover them. Bring to the boil and then simmer until tender. When cooked, drain thoroughly and mash with a splash of milk and some butter. Season with ground black pepper.
  2. Meanwhile, put the butter, flour and spring onions in another pan and heat gently until the butter has melted, stirring regularly. Cook for 1 -2 mins. Gradually whisk in the milk using a balloon whisk if you have one. Bring to the boil, stirring to avoid any lumps and sticking at the bottom of the pan. Cook for 3 – 4 minutes until thickened.
  3. Take off the heat and stir in the cheese (if using), fish, mustard, chives, sweetcorn and peas. Spoon into an ovenproof dish or 6- 8 ramekins.
  4. Spoon the potato on top and sprinkle with cheddar cheese. Pop in the oven for 20 - 25 mins or until golden and bubbling at the edges. Alternatively, cover and freeze the pie or mini pies for another time.
Oven-baked ratatouille & sausages

Oven-baked ratatouille & sausages

Roast onions, courgettes and red peppers, then serve in a tomato sauce alongside juicy pork sausages

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
482 kcal 17 g 20 g 37 g 4 g

Ingredients

1 onion, cut into 16 wedges
3 courgettes, cut into bite-sized pieces
1 red pepper, cut into bite-sized pieces
3 tbsp olive oil
8 large pork sausages
2 garlic cloves, crushed
1 can (400 g) chopped tomatoes

Directions

  1. Heat oven to 220C/200C fan/gas 7. Place the onion, courgettes and red pepper in a baking dish, large enough to fit them in a single layer. Drizzle over 2 tbsp of the olive oil and season. Cook in the oven for 20 mins.
  2. Meanwhile, heat the remaining olive oil in a frying pan and cook the sausages for about 5 mins until lightly browned on all sides.
  3. Stir the garlic and chopped tomatoes into the veg, season again, then place the sausages on top and return to the oven to cook for a further 20 mins until the vegetables are tender.
Easy beef stew with sweet potato topping

Easy beef stew with sweet potato topping

Perfect for the whole family, this freezable pie makes a great meal for toddlers and teens alike and has plenty of hidden veg.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
474 kcal 31 g 56 g 14 g 11 g

Ingredients

1 tbsp olive oil
1 onion, finely chopped
2 carrots, finely diced
2 sticks celery, finely diced
2 fat cloves garlic, crushed
400-500g braising steak
1 tsp ground cinnamon
1 low-salt beef stock cube
2 tbsp tomato purée
1 x 25g pack parsley, stalks and leaves finely chopped separately
1kg sweet potatoes, peeled and diced
knob of butter
handful grated cheddar

Directions

  1. Heat the olive oil in a heavy-based pan. Add the onions and cook for 2 mins, then add the carrot and celery and cook until softened. Add a little water if the mixture sticks.
  2. Add the braising steak and cook until browned, then stir in the garlic and cinnamon and cook for a further 1 – 2 mins until the aromas are released.
  3. Add the stock cube to 500ml boiling water and stir into the meat, along with the tomato purée and parsley stalks. Bring to the boil and simmer covered for 1 hour, then take off the lid and simmer for another hour or until the meat is very tender. Stir in the chopped parsley leaves.
  4. Transfer the stew into a medium-sized ceramic dish (that would be big enough for four adults), or into 6 - 8 large ramekins for make-ahead toddler portions.
  5. Meanwhile, steam or boil the sweet potatoes until tender. Preheat the oven to 200C/ 180C fan/ gas mark 6. Drain the potatoes well and mash with the butter. Spoon on top of the meat, sprinkle with the cheese and cook on the top shelf for around 20 minutes until golden and bubbling.
  6. Alternatively, cover and freeze the pie or mini pies for another time. Defrost thoroughly before cooking - you can do this by leaving it in the fridge overnight if you like. Preheat the oven to 200C/ 180C fan/ gas mark 6 and cook for around 30 - 35 mins or until golden, bubbling and hot throughout.
Butternut macaroni cheese

Butternut macaroni cheese

This comforting and creamy family pasta bake is given a makeover by adding roasted squash.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
828 kcal 35 g 94 g 38 g 7 g

Ingredients

1 large butternut squash, peeled and cut into 2½ cm/1in chunks
2 tsp olive oil
300g macaroni
2 tbsp butter
2 tbsp plain flour
1 tsp English mustard powder
2 cups milk
¾ cup extra-mature cheddar or vegetarian alternative, grated
2 tbsp parmesan or vegetarian alternative, grated

Directions

  1. Heat oven to 220C/200C fan/gas 7. Toss the squash with the olive oil and some seasoning, and roast on a baking sheet for 15-20 mins until tender. Meanwhile, cook the macaroni following pack instructions, then drain.
  2. Melt the butter in a pan and stir in the flour and mustard powder to make a paste. Gradually whisk in the milk and simmer to thicken to a smooth sauce, stirring constantly.
  3. Take the sauce off the heat and mash in a third of the squash with the cheddar and half the Parmesan. Season, then stir in the drained macaroni with the remaining squash. Tip into an ovenproof dish, scatter with the remaining Parmesan and bake for 15 mins until golden and bubbling.
Classic spaghetti

Classic spaghetti

Whether you are a novice cook or simply want to improve your skills, follow our step-by-step recipe for a delicious pasta dish that works every time

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
245 kcal 9 g 23 g 13 g 2 g

Ingredients

1 medium onion
3 tbsp olive oil
2 garlic cloves, peeled and crushed
400 g tin chopped tomatoes
20g pack basil leaves, chopped
400g dried spaghetti (roughly three quarters of a 500g pack)
150g mozzarella

Directions

  1. Using a sharp knife, peel the onion, slice in half through the root and trim off the top. Place the onion, cut-side down, on a chopping board. With your knife parallel to the board, cut 3 slices through the onion, keeping the root intact. With knife point at root end, cut down through the onion, from top to bottom 4 times. Holding the root end, finely slice across the onion (see pic above), to give you small diced pieces.
  2. Set a large frying pan over medium heat and when hot, tip in the oil then onion. Cook for 5 mins until starting to soften, stirring occasionally. Add the garlic, cook 2 mins more until the onions start to turn golden. When the onion has softened, tip in the tomatoes and half the basil. Leave to gently bubble for 15 mins until the sauce has thickened and looks pulpy. Stir occasionally and break up any large clumps of tomato with the back of your spoon.
  3. Pour water ¾ of the way up your largest pan. Heat over a high heat and add plenty of salt. When water has reached a rolling boil, place the spaghetti into the pan. As it softens, use your hands to push all of it into the water. Give it a stir to separate the pasta, then cook according to pack instructions, about 10 mins. Taste a strand of pasta. It should be just soft, but not mushy. Scoop out a cup of water before draining in a colander (this will help to loosen your sauce).
  4. Finishing touches: Tip the drained pasta back into its cooking pan, then pour over the tomato sauce. Give everything a good stir. The sauce should just coat the pasta, if it is thick and looks dry, stir in a few spoons of the pasta water. If it is watery, cook over a low heat until evaporated, stirring often. Use your hands to break the mozzarella into chunky pieces and stir through the pasta along with the remaining basil leaves. Serve straight away.
BBQ chicken burgers

BBQ chicken burgers

These sticky burgers can easily be rustled up on a warm evening for a last-minute barbecue

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
406 kcal 43 g 48 g 6 g 2 g

Ingredients

4 skinless, boneless chicken breasts
4 rashers bacon (optional)
4 large burger buns, sliced in half
lettuce, tomato and red onion, to serve

For the sauce and marinade

4 tbsp tomato ketchup
4 tbsp brown sauce
splash chilli sauce (optional)
2 tsp clear honey
2 garlic cloves, crushed

Directions

  1. Make the sauce and marinade by mixing everything together in a large bowl, then put a few spoonfuls aside. Slice halfway into the thickest part of each breast and open it up like a book. Flatten down slightly with your hand, then toss in the bowlful of marinade to coat. Chill for as little, or as long, as you have time to.
  2. Barbecue the chicken for about 10 mins until completely cooked through, turning so it doesn’t burn but is nicely charred and sticky. Cook the bacon at the same time until crisp, if using, and toast the buns. Assemble the burgers with lettuce, slices of tomato, onion and the reserved sauce on the side for dolloping on top.
Fuss-free lasagne

Fuss-free lasagne

Take advantage of the special offers available on mince and batch-cook this sure-fire family winner.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
847 kcal 43 g 65 g 48 g 5 g

Ingredients

250 g mozzarella, drained and grated
18-20 no cook lasagne sheets
85g block parmesan, grated

For the meat sauce

3 tbsp olive oil
4 onions, finely chopped
8 garlic cloves, crushed
1 tbsp dried mixed herbs
2 bay leaves
1 kg minced beef
4 x 400g cans chopped tomatoes
4 tbsp ketchup

For the white sauce

200 g butter
140g flour
1.7l milk
few gratings nutmeg

Directions

  1. Make the meat sauce: heat the oil in a large saucepan and gently cook the onions for 10 mins until golden. Add the garlic, herbs and bay, then cook 2 mins more. Heat a large frying pan. Crumble in a quarter of the beef, cook until brown, then add to the onions. Continue to fry the beef in batches and add to the onions until all the meat is used up. Tip the tomatoes and ketchup in with the onions and beef. Rinse the cans out with the red wine, if you have some, or with a little water, then add to the pan. Season and bring to a simmer. Gently cook for 30 mins until thick and saucy, then set aside.
  2. Meanwhile, make the white sauce. Tip everything into a pan, season, then bring to a simmer, whisking continuously. Don’t worry if it’s lumpy – if you whisk enough the sauce will come together. Simmer for 5 mins, whisking, until smooth and thickened, then remove from the heat. If not using straight away, cover with cling film and set aside.
  3. Make sure you divide everything up so that you can make two lasagnes. Place a thin layer of meat sauce in an ovenproof baking dish, drizzle with a little white sauce and scatter with a little mozzarella. Cover with a layer of lasagne sheets, then top with more of both sauces, more mozzarella and more lasagne sheets. Repeat once more, then cover the top layer of lasagne in just white sauce. Finally scatter over some Parmesan. The lasagnes can now be chilled in the fridge for a day ready to be cooked, or frozen for up to 3 months – see tips, below.
  4. To cook, heat oven to 200C/180C fan/ gas 6. Cook for 35-40 mins until brown on the top and crisp around the edges. Leave to settle for 10 mins before cutting into squares and serving with a green salad and some garlic bread, if you like.