5 HEALTHY BACK TO SCHOOL MEALS FOR THE WHOLE FAMILY!

So the kids are back at school and summer is on its way out, whether you’re at work or at home, family dinner times can be a nightmare. Everyone gets in from work or school and wants to eat at different times, and you’re expected to prepare meals for them all as well your own healthier versions!

These 5 recipes will free up your evenings whilst satisfying the whole family! They are easily prepared in advance and can be heated up as individual portions for everyone. When reheating any food, ensure that it is piping hot the whole way through before consuming.

Fajita Spiced Chicken (serves 4, prep time 25 mins) Ingredients
For the chicken
- 2 x 200 g chicken breasts, sliced
- 1 heaped tbsp sweet smoked paprika
- 1 tbsp cayenne pepper
- Sea salt and pepper
- 1 tbsp protein world Coconut oil
- 1 red onion, chopped
- 8 cherry tomatoes
- 2 red peppers, chopped
- 1 fresh red chilli, chopped and deseeded
- 2 limes
- 1 tbsp low-salt soy sauce

For the beans
- 1 x 400 g tin of mixed beans
- 1 tbsp protein world coconut oil
- ½ tbsp cumin seeds
- 1 fresh red chilli, chopped
- 1 cup cooked brown rice
- 1 lemon

To serve
- 4 tbsp Greek natural yoghurt
- ½ bunch fresh coriander, chopped
- 20g feta cheese

Method
• In a large bowl add the strips of chicken and toss in the paprika, cayenne pepper, salt and pepper
• Heat a large non-stick frying pan with the coconut oil, add the chicken, onion, tomatoes, peppers, fresh chilli. Combine and cook until the chicken is golden. Add the soy sauce and cook for a further 3 minutes
• Drain and rinse the beans, then put into a large pan with 1 tbsp of coconut, cumin seeds, and fresh chilli. Toss for a couple of minutes until the beans are crispy
• Stir the rice and juice of 1 lemon into the beans to warm through
• Transfer the beans and rice in a serving dish with the chicken on the side and serve with slices of fresh lime
• Dollop yoghurt over the beans then crumble feta cheese and coriander leaves over everything

Nutritional Info
Per serving:
• Calories 424kcal
• Protein 41g
• Carbohydrate 35g
• Sugar 6g
• Fat 16g
• Fibre 13g

You can also view the recipe here.

Mixed Bean Casserole (serves 4, prep time 20 mins) Ingredients
- 2 medium celery sticks
- 1 red pepper
- 1 yellow pepper
- 1 onion
- 2 garlic cloves
- 1 tbsp thyme
- 1 ½ tbsp paprika
- 1 tbsp Protein World coconut oil
- 1x 400g black beans
- 1x 400g pinto beans
- 1x 400g kidney beans
- 1x 400g butter beans
- 2x 400g tins cherry tomatoes or chopped tomatoes
- 1 aubergine

Method
• Heat the coconut oil in a large heavy-based pan. Add the onion and cook gently for 5 minutes. Add the celery and peppers and cook for a further 5 mins
• Slice the aubergine and add to the pan to cook gently
• Add the garlic, spices and dried thyme and continue cooking for 1 – 2 mins or until the aromas are released
• Add the tinned tomatoes, and fresh thyme and bring to a simmer
• Add the beans and cook for a further 30 mins. Season to taste


Nutritional Info
Per serving:
• Calories 524kcal
• Protein 31g
• Carbohydrate 65g
• Sugar 18g
• Fat 6.1g
• Fibre 28g

You can also view the recipe here.

Chicken, Chorizo and Prawn Paella (serves 4, prep time 40 mins) Ingredients
- 2 cloves garlic
- 1 onion, chopped
- 1 carrot, chopped
- 1 tbsp fresh flat-leaf parsley
- 70 g chorizo
- 2 skinless, boneless chicken thighs
- 1 tbsp Protein World coconut oil
- 12 prawns
- 1 teaspoon smoked paprika
- 1 red pepper, chopped and deseeded
- 1 tablespoon tomato purée
- 1 cube chicken stock
- 200g paella rice
- 100g frozen peas
- 1 lemon

Method
• Finely slice the garlic. Peel and roughly chop the onion and carrot. Finely chop the parsley stalks, then roughly chop the chorizo and chicken thighs
• Add the coconut oil into a large casserole or paella pan on a medium heat, add the garlic, onion, carrot, parsley stalks, chorizo, chicken, prawns and paprika, and fry for around 5 minutes, stirring regularly. Add the pepper to the pan for a further 5 minutes
• Stir through the tomato purée and crumble in the stock cube, then add the rice and stir for a couple of minutes so it starts to suck up all that lovely flavour
• Pour in 750ml of boiling water and add a pinch of salt and pepper. Pop the lid on and bring to the boil, then reduce to a simmer for 15 minutes, stirring regularly
• Stir in the peas, replace the lid, and cook for a further 5 minutes, or until hot through. Chop the parsley leaves, scatter them over the paella, and serve with a squeeze of lemon

Nutritional Info
Per serving:
• Calories 505kcal
• Protein 42g
• Carbohydrate 50g
• Sugar 6g
• Fat 15g
• Fibre 5g

You can also view the recipe here.

Mexican Stuffed Sweet Potato (serves 4, prep time 45 mins) Ingredients
- 4 sweet potatoes
- 1 cup cooked black beans
- 1 cup onion, chopped
- 1 cup yellow or red bell pepper, chopped
- 2 tbsp coconut oil
- 1 cup mushrooms, sliced
- 10 ounces baby spinach
- 20 cherry tomatoes
- 1 avocado, sliced
- 4 spring onions (green part only), chopped
- fresh cilantro, to taste
- sriracha or hot sauce, to taste

For the zesty tahini dressing

- 4 tbsp tahini
- 4 tbsp apple cider vinegar (or water)
- 4 tbsp lemon juice
- 4 tbsp Bragg's liquid aminos (tamari or soy sauce would work too)
- 8 tbsp nutritional yeast
- 2 garlic cloves


Method
• Preheat oven to 400° F. Pierce potatoes with a fork several times and bake for about one hour or until tender.
• While potatoes are baking, blend together the zesty tahini dressing. Set aside.
• Sauté onion, mushrooms and peppers in a skillet in coconut oil until soft, about 3 minutes or so.
• Add in spinach and cook until just wilted. Remove from heat.
• Remove potatoes from oven, cut open sweet potatoes, mashed each side with a fork and sprinkle on a little sea salt and pepper to season.
• Load on the toppings: start with the sautéed onion and spinach mixture, then add black beans, tomatoes, avocado, spring onion and cilantro.
• Drizzle desired amount of zesty tahini dressing over each potato. Serve immediately.


Nutritional Info
Per serving:
• Calories 404kcal
• Protein 10.7g
• Carbohydrate 59g
• Sugar 10.9g
• Fat 10.9g
• Fibre 13.2g

You can also view the recipe here.

Green Chicken Curry (serves 4) Ingredients
- 1 tbsp PW Coconut Oil
- 1 onion, finely sliced
- 2 garlic cloves, finely chopped
- 2 tbsp mild yellow curry powder
- 50g ground almonds
- 600g chicken breast
- 300ml chicken stock
- 2 bay leaves
- 560g butternut squash
- 280g green beans
- 200g broccoli
- 50ml Greek yoghurt
- salt and pepper to taste

Method
• Heat the oil in a large pan
• Add the onion and cook over a low heat until soft
• Add the garlic and cook for a further minute
• Add the chicken, curry powder and ground almonds then stir ingredients to mix and coat the chicken
• Add the chicken stock, bay leaves and butternut squash and season to taste
• Cover the pan and simmer for 10 minutes, then add the green beans and broccoli
• Continue to cook for a further 5 minutes (still covered) then remove the lid and stir in the yoghurt
• Simmer until the sauce has thickened slightly and chicken is cooked through
• Serve with lime wedge and brown rice

Nutritional Info
Per serving:
• Calories 405kcal
• Protein 48g
• Carbohydrate 18.4g
• Sugar 10.6g
• Fat 13.3g
• Fibre 9.9g

You can also view the recipe here.