This is how to stop your kids craving ultra-processed foods: Top nutritionist ROB HOBSON reveals the secret to getting your whole family eating healthily – and the weekly recipes you need

From the staples in our store cupboards to the emergency ready meals in our freezers, ultra-processed foods have invaded family life at a terrifying rate. In yesterday’s Daily Mail, award-winning nutritionist ROB HOBSON shared his fail-safe strategies for cleaning up our diets once and for all. 

Today, in the second helping of our must-read series, he reveals how to wean your family off sugary snacks and salty junk food by tantalising their taste buds with nutritious, home-cooked alternatives.

We all know about the dangers our children face when they step out of the door in the morning – busy roads, street crime, stranger danger.

But one of the biggest threats to their wellbeing is much more insidious. I’m talking about the cheap snacks that tempt them on the way to school, the fast-food joints lining their route home and the biscuits, cakes and squash offered at after-school clubs.

Think I’m being overdramatic? Well sadly I’m not. For these ultra-processed junk foods, which are low in vitamins, minerals and fibre but high in saturated fat, added sugars and salt, are helping to fuel an obesity epidemic in young people which shows no signs of abating.

High consumption of UPFs is also linked to a long list of conditions including heart disease, Type 2 diabetes, dementia and cancer.

So given the fact that ultra-processed foods now make up more than 50 per cent of a child’s diet – and for some children it’s a staggering 80 per cent – it is time to act and detonate this ticking health time-bomb.

This is all very worrying, I know, but I’m here to reassure you that there is a way through. I’ve been working with children and families for years and know first-hand that by creating sustaining family food and changing their attitudes towards nutrition, you can guide them towards better choices when you’re not around.

After months of experimenting in my own kitchen, as well as reflecting on how to unpick this behavioural conundrum, I’ve gathered my recipes and strategies together in my new book Unprocess Your Family Life, which is being serialised exclusively in the Mail.

Starting with a meal planner in yesterday’s Weekend magazine to kick start your family into adopting better eating habits, in today’s YOU magazine I will share more recipes to help you chart a new course together. 

Like my satisfying Bombay potato and spinach frittata – perfect for slicing, wrapping and sticking in a school bag to keep the snack monster at bay. Or my pistachio, lemon and sesame seed energy squares – a nutritious, on-the-go alternative to any sugar- loaded cereal bar a teenager might grab at the corner shop.

I’ll also reveal the tactics that will revolutionise the way your youngsters see ultra-processed foods and break the bad habits so many of them have fallen into. I’ll share the strategies to stop the absent-minded snacking and ultimately put them on the path to better mental and physical health.

Why are our children addicted to this food?

Give children a tube of Pringles and they’ll attack it like a plague of locusts. Ultra-processed foods like this are engineered to be extremely appealing and more-ish. They’re sweet, they’re salty and they provide the perfect balance of crunch and melt on the tongue. 

This seductive combination of high levels of fat, sugar and salt is addictive: it activates the brain’s reward centres, making children want more and so they dive back in.

No wonder UPFs are leading to overconsumption and fuelling the obesity epidemic.

In the UK alone, 1 in 3 children are now overweight or obese and 12 per cent of children worldwide now meet the criteria for food addiction related to ultra-processed foods, a serious and growing behavioural disorder.

But it’s not just the addictive nature of these foods that keeps children hooked. Think of the cartoon characters that peer out at children from bright ‘eat me’ packaging, often perfectly positioned on the supermarket shelves to be at a child’s height. Food companies spend millions of pounds on packaging designed to lure in young customers. 

Research by the food campaigning organisation Bite Back found that seven out of ten of the top global food and drink manufacturers use these tactics to sell food which is classed as unhealthy because of its high fat, salt and sugar content.

So is it any wonder youngsters tuck in, often when they’re not even hungry, further fuelling our pernicious snack culture?

Then there are the celebrity collaborations: David Beckham selling crisps, boxer Tyson Fury selling his own energy drink, to name just two.

The impact of social media is another factor. Exposure to food-related content significantly influences eating behaviours. Posts about junk food, sweets and sugary drinks encourage children to consume them. Nutritional misinformation further fuels the fire.

A staggering 87 per cent of millennial and Gen Z TikTok users trust the platform for health advice, with 57 per cent saying they are influenced by or adopt nutrition trends they have found on the app. This is despite only 2 per cent of nutrition-related videos on TikTok being accurate, according to research by MyFitnessPal and Dublin City University.

Beware the products disguised as ‘healthy’

All too often, UPFs are disguised as energy ‘health’ drinks, snacks and supplements on social media platforms, meaning some young people end up eating badly even when they are trying to be healthy.

Economics matters, too. Fast food is cheap. This, combined with its accessibility, makes it a go-to option, especially for teenagers.

The key to helping children make better food choices is to begin by improving what they eat at home.

A nourishing breakfast, for example, balances their blood sugar levels, keeping hunger at bay and making it less likely they will spend money on sugary snacks. Run out of time in the morning? Wrap leftovers of my Bombay potato and spinach frittata in foil and give it them as they’re heading out the door.

Add more flavours to homemade favourites

Whole foods can sometimes seem a non-event for children who prefer the super-salty or super-sweet taste of ultra-processed foods with their meltingly soft or crunchy ‘mouth feel’.

Up the ante by channelling the sorts of flavours they like. Asian-food obsessed teens will love my Chiang mai noodles with prawn and pak choi.

Get everyone involved by setting out a variety of garnishes so they can personalise their bowls. Batch-cook the broth and freeze it in single servings for a quick and tasty soup that’s much healthier than those dry versions with flavour sachets. Just defrost in the microwave, add noodles and enjoy.

Think about what kind of food they like the most. Teenagers are often drawn to takeaway fried chicken. High in saturated fat and loaded with spices and salt, it can make healthier dishes seem bland and boring but my homemade Caribbean chicken dish is bursting with flavour to combat this.

Of course it’s not just about swapping their favourite junk foods with super-tasty and nutritious alternatives – it’s also about understanding why they’re eating junk food in the first place and putting strategies in place to break bad habits. 

Are your children coming home from school absolutely starving? Squash UPF temptation by ensuring healthier options are readily available. It sounds obvious but if the first thing they see when they open the kitchen cupboard are crisps, that’s what they’re going to eat.

Instead, keep a supply of wholemeal bagels and wraps (homemade if you can) in the bread bin which can be filled with various healthy options like cooked lean poultry, cheese, tinned fish, guacamole, hummus and salad or banana and nut butter. Encourage your children to fill the bagels and wraps themselves.

Not home when they get back? Leave batch-cooked meals and leftovers that they can quickly reheat like my spinach and basil sauce with pasta (see today’s YOU magazine). Freeze single-serve meals they can easily defrost. Be sure to label clearly with reheat instructions for times when you’re not there. 

We all learn more when we’re enjoying the process. Establishing a weekly family dinner where everyone takes it in turn to choose the menu and helps prep it can help build these healthy traditions. Introduce themes like ‘Meat-Free Monday’ or ‘Taco Night’ where the family tries out a different whole food recipe.

And why not get the kids to cook for you? Learning to make something as simple as an omelette, a pasta bake or a bowl of noodles can give teenagers in particular a real sense of independence in the kitchen.

Clever tips for fussy eaters

Thinking about what could motivate your child to eat more healthily is another key way to win the battle. With younger children it could be having the energy to get a place on the school gym squad. 

Teens in particular are more likely to change their eating habits if they think it’s related to their personal goals. Are they struggling with spots? Tell them about the skin-improving benefits of beta-carotene packed orange fruit and vegetables.

Encourage them to follow health-focused influencers, sports professionals or registered nutritionists and dietitians.

Sometimes advice from someone they admire can (unfortunately) have a greater impact than hearing it from a parent.

But don’t overhaul everything you’re eating at once, and avoid nagging. Overloading children and teens with too much information about food can also lead to anxiety about their eating habits.

Focus on promoting the consumption of healthier foods rather than demonising certain foods as ‘bad’, which can contribute to disordered eating.

In yesterday’s Daily Mail, I talked about my 80/20 rule, which means being good most of the time and saving treats for special occasions. Well, you can apply the same rule to what your children are eating outside of the house. You can’t completely control what they tuck into when you’re not there, but you can encourage them to make better choices more often.

Above all, take each day at a time. Praise and encourage your children when they make healthy choices to build their confidence and drown out social pressures. It’s about finding and celebrating the wins – however small they are.

Adapted from Unprocess Your Family Life by Rob Hobson (Thorsons, £18.99). To order a copy for £16.14 (offer valid to January 25; UK p&p free on orders over £25) go to mailshop.co.uk/books or call 020 3176 2937.

UPF swaps to dejunk your kids in an instant 

UPF: Chocolate bars alternative: Dark chocolate (70 per cent cocoa solids), fruit and nut bars.

Why: Whole ingredients like nuts, seeds and dried fruit provide a good source of fibre and essential nutrients such as magnesium.

Dark chocolate with a high cocoa content is a better treat option than other confectionery, as it typically does not contain emulsifiers.

However, it may not appeal to all teenagers and should still be consumed in moderation due to its high saturated fat and sugar content, albeit less than other forms of chocolate.

UPF: Fruit corner yoghurts

Alternative: Greek yoghurt with fresh fruit or homemade fruit purée (sugar free).

Why: Some fruit flavoured yoghurts are high in sugar and contain ingredients such as modified maize starch and stabilizers like guar gum. Greek yoghurt contains live bacteria to support a healthy gut. Fresh fruit is free of added sugars and has the benefit of nutrients such as vitamin C, folate and potassium.

UPF: Pringles and flavoured potato crisps

Alternative: Plain corn taco chips, plain popcorn or see my recipe for honey, cinnamon and sea salt popcorn in Monday’s Daily Mail.

Why: Crisps rank among the top five most addictive foods, often due to their intense flavours and enticing mouthfeel and they are commonly sold in large packs.

While plain corn taco chips and popcorn offer some dietary fibre, it’s still advisable to purchase them in small bags or portion homemade popcorn into small snack-sized packs to help control portion sizes.

Chiang Mai noodles with prawn and pak choi

Slurpy noodle soup? Yes, please! This super-satisfying meal is perfect for the whole family. The red curry sauce in the recipe is milder than shop-bought versions, making it ideal for sensitive palates, while the broth boasts a delicious blend of sweet and savoury flavours. 

Get everyone involved by setting out a variety of garnishes so they can personalise their bowls. Batch-cook the broth and freeze it in single servings for a quick and tasty Asian soup that’s much healthier than those dry versions with flavour sachets. Just defrost in the microwave, add noodles and enjoy!

Serves 4-6

• 250g thin egg noodles
• 1 tbsp light olive oil
• 3 banana shallots (or 1 small onion), finely diced
• 3 garlic cloves, finely chopped
• 2-3 tbsp simple Thai red curry paste (see below), prepared to the heat you’re happy with
• 250g raw king prawns, defrosted if frozen
• 1 tbsp fish sauce
• 2 tsp soft brown sugar
• Juice of 1 small lime
• 250ml fresh chicken stock
• 2 x 400ml tins coconut milk (without stabilisers or emulsifiers)
• 2 pak choi, sliced lengthways
• 1 red chilli, deseeded and thinly sliced lengthways (optional)
• 4 spring onions, thinly sliced
• Thai basil or coriander leaves (optional) 
• Handful of beansprouts

1 Cook the noodles in a saucepan of boiling water, then drain and set aside.

2 Put the oil in a large saucepan set over a medium heat; once it is hot, add the shallots and garlic and fry for about 5 minutes until softened. Stir in the curry paste and fry for 1 minute, then add the prawns and continue to cook for a further 2 minutes.

3 Stir in the fish sauce, brown sugar, lime juice, stock and coconut milk and bring to a gentle simmer, then cook for 5 minutes, taking care not to let the broth boil. Add the pak choi and cook for 2-3 minutes more, until it has wilted in the broth.

4 Divide the noodles between 4 deep bowls, then spoon over the broth mixture. Scatter with the red chilli, if using, spring onions and Thai basil or coriander leaves. Finally, add the beansprouts.

TIP You can use tofu or leftover shredded chicken instead of prawns, or add more veggies like chopped fine green beans.

Simple Thai red curry paste

Makes about 200G

• 10 fresh red chillies, chopped
• 1 small red pepper, deseeded and chopped
• Thumb-sized piece of galangal (or ginger), peeled and chopped
• 4 large garlic cloves
• 1 lemongrass stick, chopped
• 2 tinned anchovy fillets
• 1 tbsp fish sauce
• 1 tbsp ground coriander
• 1 tsp ground cumin
• 2 tbsp coriander stems, chopped
• 4 shallots, chopped
• 1 tsp lime zest
• 2 tbsp light olive oil
• Sea salt, to season

In a food processor blitz all the above to a smooth paste. If too thick add a little water. Check the seasoning and it’s ready to use. 

TIP For a milder curry paste, lose the seeds and pith of the chilies.

Paneer tikka kebabs with mango salsa

A budget-friendly source of protein, paneer has a texture that’s perfect for skewers, and absorbs flavours brilliantly. The tandoori spice mix here is free of the extra salt in many bought sauces and pastes, while the dish will appeal to younger palates with its sweet salsa, devoid of the sugars in processed versions.

Makes 8

• 2 x 225g blocks of paneer
• Thumb-sized piece of ginger, peeled and grated
• 2 large garlic cloves, finely chopped
• Juice of 1 lime
• 2 tbsp Greek-style yogurt
• 1 tbsp smoked paprika
• 2 tbsp garam masala
• 1 tsp ground turmeric
• ½ tsp cayenne pepper (optional)
• 1 large red pepper, chopped into 16 pieces
• 2 small red onions, each chopped into 8 segments
• 8 cherry tomatoes
• 2 tsp extra virgin olive oil
• Sea salt

For the salsa

• 1 ripe mango, diced
• 8 cherry tomatoes, diced
• Small handful of coriander, finely chopped
• Juice of 1 lime

To serve

• Salad leaves
• Basmati rice or sesame-seeded flour wraps

1 Soak 8 small wooden skewers in water until needed, and line a baking tray with foil.

2 Cut the paneer blocks in half lengthways, then cut each half into 6 cubes to give 24 pieces.

3 In a large bowl, combine the ginger, garlic, lime juice, yogurt and spices. Add the paneer and a good pinch of salt, then gently toss in the mixture to cover. Chill for 1 hour.

4 Preheat the grill to high. Put the chopped vegetables in a bowl and add the olive oil, then toss to coat.

5 Thread the marinated paneer on to the skewers, alternating with red pepper, paneer and onion, then finish with a cherry tomato. Put the skewers on the prepared baking tray.

6 Put the tray under the grill and cook for about 12 minutes, turning a few times while cooking, until the vegetables are softened and slightly charred.

7 While they are grilling, combine the salsa ingredients in a bowl.

8 Serve the skewers with the salsa, salad leaves and basmati rice or flour wraps.

TIP The paneer and salsa work perfectly as fillings for a delicious wrap the next day – and for an extra boost of flavour, spread a mixture of yogurt, grated cucumber and mint over the wrap first.

Bombay potato and spinach frittata

Eggs and potatoes can be combined in various ways to create a nutritious, cost-effective meal, and this Indian spiced frittata is a perfect example. Eggs absorb Indian spices well, as shown in the Indian spiced scrambled egg recipe on page 33. 

If you have kids with big appetites, consider keeping a frittata in the fridge on a weekly basis for convenient snacks or after-school meals. This frittata pairs well with mango salsa or mango chutney.

Serves 4-6

• 250g maris piper potatoes, peeled and cut into 1cm dice
• 1 tsp ground turmeric
• 500g spinach
• 3 tsp extra virgin olive oil
• ¼ tsp mustard seeds
• ¼ tsp cumin seeds
• 1 red onion, thinly sliced
• 1 tsp garam masala
• 1 red chilli, finely chopped (optional)
• 6 eggs
• Sea salt

For the dressing

• ½ cucumber
• 200g greek-style yogurt
• 2 tbsp fresh lime juice
• 10 mint leaves, chopped (or ½ tsp dried mint)

1 Bring a large saucepan of salted water to the boil, put in the potatoes and turmeric and cook for 8-10 minutes until just tender; drain and set aside.

2 Put a large saucepan over a medium heat, add the spinach with a small splash of water then pop the lid on. After 2 minutes remove the lid and stir until the spinach is fully wilted, then drain, squeeze out the excess moisture and pat dry. Once cooled, roughly chop the spinach.

3 Heat 2 teaspoons of the oil in a 20cm nonstick frying pan over a medium heat. Put in the mustard seeds and cumin seeds and fry until they begin to pop. Add the onion and fry, stirring occasionally, for about 8 minutes until softened and starting to caramelise. Add the garam masala and, if using, chilli, then cook for a further minute.

4 Preheat the grill to medium. Beat the eggs, season with salt and mix with the potatoes, spinach and spiced onions.

5 Wipe the frying pan clean with damp kitchen paper, then add the remaining teaspoon of oil. Pour in the egg mixture and use a spatula to distribute the spinach evenly, then cook over a low to medium heat until the bottom is set but the top is still runny, about 8 minutes. Transfer to the grill and cook for about 4 minutes or until fully set. Let it cool slightly in the pan before turning out on to a plate.

6 Meanwhile, prepare the dressing. Halve the cucumber lengthways and remove the seeds with a teaspoon, then grate coarsely into a small bowl. Add the remaining ingredients and 1 tablespoon of water and whisk together with a fork. Season with the sea salt.

7 Serve the frittata with a dollop of the dressing and some salad leaves on the side.

TIPS You can substitute 200g frozen spinach, defrosted, for fresh. The frittata will freeze for up to 3 months: cut into wedges and wrap each in clingfilm, then foil, and store in a ziplock bag or airtight container. Take out as needed and defrost in the fridge or microwave.

Smoked haddock risotto with poached egg

Everything tastes better with an egg on top, and this rich risotto is no exception. The creamy yolk perfectly complements the smoky flavours of the rice. Risottos are an excellent choice for feeding a large family as the rice stretches to accommodate many servings and pairs well with frozen vegetables, like peas, and more affordable frozen fish and seafood. 

Haddock is particularly beneficial, providing a good source of B vitamins, which help convert food into energy, and iodine, which supports thyroid function and is crucial for normal growth and development during puberty. Many teenage girls are lacking sufficient iodine in their diets.

Serves 4

• 500g skinless smoked haddock fillets (fresh or frozen)
• 300ml semi-skimmed milk
• 125g frozen peas
• 750ml fresh chicken or vegetable stock
• 1 tbsp extra virgin olive oil
• 1 large leek, trimmed and finely chopped
• 2 large garlic cloves, finely chopped
• 300g risotto rice
• 2 tbsp grated parmesan (optional)
• Grated zest of 1 lemon
• 4 eggs

1 Put the haddock, milk and peas in a medium-sized saucepan that has a lid. Bring to the boil uncovered then add the lid, take off the heat and leave to stand for 8 minutes. Use a slotted spoon to transfer the haddock and peas to a bowl. Break the haddock into thick flakes then pour the milk through a sieve into a clean saucepan, add the stock and keep everything warm.

2 Meanwhile, heat the oil in a large, deep-sided nonstick frying pan over a medium heat. Put in the leek and garlic and cook gently for 8 minutes until very soft.

3 Add the rice to the pan with the leeks, stirring well to fully coat the rice. Cook for 1-2 minutes, then begin adding the warm stock one ladleful at a time, stirring frequently until each addition is absorbed. Continue this process for about 20 minutes until the rice is tender.

4 Immediately before the rice is fully cooked, stir in the haddock and peas. Remove the risotto from the heat and stir in the parmesan, if using, along with the lemon zest. Cover with the pan lid and set aside.

5 Bring a saucepan of water to a simmer, then poach the eggs for 3-4 minutes until the whites are opaque. Use a slotted spoon to lift out the eggs and drain them on a plate lined with kitchen paper.

6 Serve the risotto in bowls or on plates, each topped with a poached egg.

TIP If you’d rather, you can substitute the peas with baby spinach, stirring a large handful into the risotto when it has almost finished cooking.

Spinach and basil pesto sauce

Pesto is a store-cupboard staple these days, offering a quick and easy way to create delicious meals. This vegan-friendly version uses cashew nuts and fresh basil for a slightly fancier twist. 

The cashew nuts blend into a silky-smooth texture leaving you with a nice and creamy pesto. You can enjoy it simply with pasta and toasted pine nuts or combine it with cooked chicken or salmon and stir through pasta for a more substantial dish.

Serves 6-8

• 180g cashew nuts
• 60g baby spinach leaves
• Large handful of fresh basil
• 2 garlic cloves
• Juice of 1 lemon
• 100ml extra virgin olive oil
• Sea salt

1 Put the cashew nuts in a food processor and blitz until they are finely ground.

2 Add the spinach, basil, garlic and lemon juice, then blitz again until combined to a coarse mixture.

3 Keep the food processor on while you gradually add the olive oil, and blitz until smooth. Season with salt and blitz again.

TIP This sauce will keep in the fridge for 3-5 days and can be frozen for up to 3 months. Take out as needed and defrost in the fridge.

Charred sweetcorn salsa

This recipe is perfect for batch-cooking. It will store in the fridge – and sweetcorn is a favourite among young ones of all ages. It’s a versatile salsa that can be served as a side dish, mixed into salads or used as a topping for wraps and jacket potatoes. 

It’s also a great snack for teenagers, especially when paired with homemade tortilla chips. Sweetcorn is an excellent source of B vitamins, which help convert food into energy, and it works well whether you use fresh, tinned or frozen corn.

Serves 4

• 325g tin sweetcorn, drained well
• Small handful of fresh coriander, finely chopped
• 3 spring onions, thinly sliced
• Juice of 1 lime
• 1 tsp runny honey
• ½ red chilli, finely chopped (optional)
• Sea salt

1 Put a large nonstick frying pan over a medium-high heat. Once hot, add the sweetcorn and cook for 15 minutes, turning occasionally to char on all sides. Remove the sweetcorn from the pan and let it cool.

2 Put the cooled sweetcorn in a large bowl along with the coriander, spring onions, lime juice, honey and, if using, the chopped chilli, then mix well with a spoon. Add sea salt to taste.

TIP This recipe can be scaled up, put in an airtight container and stored in the fridge for 3-5 days.

Thai-inspired red-curry salmon traybake

This fragrant curry is a delicious way to get teenagers to eat oily fish, which is rich in omega-3 fatty acids crucial for healthy brain development and function. Oily fish like salmon are also a great source of vitamin D, essential for calcium absorption, strong bones and a robust immune system. 

This recipe highlights the importance of a nutritious diet, which can’t be achieved by relying on ultra-processed foods. 

The homemade curry paste in this recipe is flavourful rather than spicy, making it perfect for younger palates, but of course you can always serve sliced red chilies on the side for those who like things a little spicier.

Serves 4

• 1 red pepper, deseeded and cut into chunks
• 2 courgettes, topped and tailed, halved lengthways, then sliced diagonally into 1cm pieces
• 8 cherry tomatoes
• 1 onion, cut into 8 segments
• 1 tbsp light olive oil
• 400ml tin coconut milk (without emulsifiers or stabilisers)
• 2 tbsp homemade simple Thai red curry paste (see above)
• thumb-sized piece of ginger, peeled and finely chopped
• Juice of ½ large lime
• 1 tsp fish sauce
• 1 tsp honey
• 4 skinless salmon fillets
• Thai basil or coriander leaves, torn (optional)
• Sea salt

1 Preheat the oven to 200C/180C fan/gas 6. Put the red pepper, courgettes, cherry tomatoes and onion pieces in a large roasting tray. Drizzle with the oil, toss to coat and roast in the oven for 20 minutes.

2 In a bowl, whisk together the coconut milk, red curry paste, ginger, lime juice, fish sauce and honey. Season with a pinch of salt (although leave this out if you are using a shop-bought paste).

3 Remove the roasting tray from the oven and ease the salmon pieces in among the vegetables, then pour the coconut sauce into the tray, ensuring everything is well coated. Return the tray to the oven and roast for a further 15 minutes until the salmon is cooked through and the sauce has reduced slightly.

4 Scatter over the Thai basil or coriander, if using, and serve with basmati or brown rice.

TIP You can also use green curry paste or 1 tablespoon of curry powder in place of the red curry paste for a Malaysian twist on this recipe.

Caribbean chicken and pineapple 

I always think tropical fruits such as mango and pineapple work well with chicken – and these flavours are particularly popular with kids thanks to their natural sweetness. 

Although the jerk spice rub requires some preparation and a variety of spices, the dish itself is very easy to make. Teenagers are often drawn to takeaway fried chicken, which is high in saturated fat and loaded with spices and salt that can make healthier dishes seem bland and boring. 

This homemade chicken dish is a flavourful, much healthier alternative for the whole family.

Serves 4

• 8 skin-on chicken thighs (about 1kg)
• 1 tbsp extra virgin olive oil
• 2 red onions, each cut into 8 wedges
• 1 red pepper, chopped
• 2 medium sweet potatoes (about 400g), peeled and cut into chunks
• 300g fresh pineapple (or 430g tin pineapple chunks in juice, drained)
• Sea salt

For the spice rub

• 2 garlic cloves, finely chopped
• 2 tbsp smoked paprika
• 1 tsp cayenne pepper (optional)
• 2 tsp allspice
• 2 tsp ground cinnamon
• 2 tsp grated nutmeg
• 1 tbsp light brown soft sugar
• Grated zest and juice of 1 large lime
• ¼ tsp black pepper

1 Preheat the oven to 200C/ 180C fan/gas 6. Put the chicken thighs in a large bowl, then drizzle over the olive oil, using your hands to rub it evenly over the skin. Add the onions, red pepper, sweet potatoes and pineapple, then toss the mixture to combine.

2 Add all the spice rub ingredients to a small bowl and mix well to combine (the mixture will be quite wet).

3 Pour the rub mixture over the chicken and vegetables, then work it in with your hands to fully coat. Season with salt.

4 Tip the ingredients into a large, deep-sided baking dish and distribute the chicken and vegetables evenly in the dish, ensuring the chicken pieces are skin side up. Bake in the oven for 40-45 minutes until the chicken is cooked through, the skin is crispy and the potatoes are tender.

5 Serve with brown rice or basmati rice (to soak up the juices) and salad.

TIPS You can use boneless chicken thighs, and this recipe also works with skinless thigh fillets if they are easier for younger children to navigate at the dinner table. The dish also goes well with charred sweetcorn salsa (see above).

Easy cheesy fish pie

This fish pie is one of my favourite comfort foods and is always a hit at family mealtimes. There’s no need to remove the skins from your potatoes as they are packed with fibre. Many ready-made fish pies have an overly thick or thin consistency and can sometimes taste synthetic – and that’s without mentioning the lack of fish. 

This homemade version has a rich, cheesy sauce and tender leeks that make it irresistibly tasty. Oily fish such as salmon provides one of the few dietary sources of vitamin D, which is essential for strong bones and a robust immune system. 

It’s a nutrient that is especially important during the darker months when sunlight is lacking, making this dish perfect for cold winter evenings.

Serves 4-6

• 800g maris piper potatoes (peeled or unpeeled), cut into chunks
• 1 tbsp extra virgin olive oil
• 1 large leek, trimmed and thinly sliced
• 2 tbsp butter
• 2 tbsp plain flour
• 400ml milk, plus a splash for the potatoes
• 1 tsp dijon mustard
• Pinch of grated nutmeg
• 150g cheddar or gruyère cheese, grated
• 400g mixed fish, such as salmon, prawns, cod or haddock
• 100g frozen peas, defrosted
• 1 tbsp parmesan, finely grated
• Sea salt

1 Boil the potatoes in a large saucepan for 15-20 minutes until tender. Drain and tip into a colander, leaving them until most liquid has evaporated.

2 Heat the oil in a heavy-based saucepan over a medium heat, add the leek and cook for about 5 minutes until soft, then set aside.

3 Wipe the pan clean, then add the butter and let it melt. Stir in the flour to form a paste and cook for 2 minutes. Gradually whisk in the milk until a thick sauce forms as it comes to a simmer. Season with salt, then add the mustard, nutmeg and half the grated cheese, stirring until melted. Fold in the fish, peas and softened leeks, cooking gently for 6-8 minutes until the fish is just done. Transfer the filling to a medium casserole dish.

4 Preheat the grill to medium-high. Mash the potatoes with a splash of the milk and fold in the remaining cheese.

5 Spoon the mash over the filling. Sprinkle the grated parmesan on top and grill for 10-15 minutes until golden brown and bubbling.

6 Serve with a side of salad or green vegetables.

Indian-spiced scrambled egg

Learning how to make scrambled eggs is an essential recipe for everyone to master – a valuable skill that ensures you always have access to a nourishing and satisfying meal. Scrambled eggs can be enhanced with chopped vegetables for added flavour and nutrition, or with spices, as here. 

The Indian spices chosen pair amazingly well with them, creating a delicious, budget-friendly meal that’s healthier than ultraprocessed convenience foods. Serve it with a toasted seeded flour wrap to scoop up the eggs. Alternatively wrap it up for a quick and easy meal on the go.

Serves 2

• 1 tbsp extra virgin olive oil
• ½ small red onion, finely diced
• 1 garlic clove, finely chopped
• 2cm piece of ginger, peeled and finely chopped
• ½ tsp garam masala
• ¼ tsp ground turmeric
• ¼ tsp cayenne pepper
• 6 cherry tomatoes, quartered
• 1 heaped tbsp frozen peas, defrosted
• 4 large eggs, beaten
• Coriander, finely chopped (optional)
• Sea salt
• 2 toasted flour wraps, to serve

1 Heat the oil in a frying pan over a medium heat. Put in the onion, garlic and ginger and sauté gently for 5 minutes until softened. Add the spices and cook for another minute until fragrant.

2 Add the tomatoes and peas and cook for 2 minutes, then season with a little salt. Pour in the eggs, reduce the heat and stir to combine, then leave undisturbed for 1 minute. Gently fold the eggs to scramble. Just before the eggs are fully set, remove the pan from the heat and continue folding for another minute until fully cooked.

3 Scatter with the coriander, if using, and serve with toasted flour wraps on the side (or wrap them up).

Pistachio, lemon and sesame-seed energy squares

These energy squares are perfect for very active teenagers who need lots of fuel. Packed with carbs, they’re ideal to eat before a training session, as a between-meals snack or after workouts to recharge energy levels. 

They’re also great for competition days – keep them in the kids’ kit bags so they can munch between races. With dates, oats and nuts, these squares provide a good source of iron, which is especially important for active teenage girls, who often don’t get enough of this essential mineral.

Makes 12

• 100g soft dates
• 250g runny honey
• 200g jumbo porridge oats
• 100g shelled pistachios, roughly chopped
• Grated zest of 1 lemon
• 2 tbsp extra virgin olive oil
• 2 tbsp sesame seeds
• Pinch of fine sea salt

1 Preheat the oven to 180C/160C fan/gas 4. Grease a 22cm square baking tin then line with nonstick parchment paper.

2 Soak the dates in boiling water for 10 minutes. Drain and transfer them to a large bowl, then mash with a fork to make a coarse paste. Add all the remaining ingredients to the bowl and mix everything thoroughly.

3 Pour the mixture into the prepared baking tin and press it down firmly with a piece of parchment paper or a spatula to compact it.

4 Bake in the oven for 20 minutes until the top is lightly golden. Remove from the oven and let it cool in the tin.

5 Once cooled, remove the baked mixture from the tin and cut it into 12 squares.

TIP These flapjacks can be stored in an airtight container for up to 5 days or alternatively frozen for up to 3 months in an airtight container. Take them out as and when needed and defrost at room temperature for 1-2 hours before serving.