Nicole Bando | Dietitian & Lactation Consultant

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Healthy and Balanced Family Recipes

‘My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits’


vegetarian chilli bowl

Pack a plant-based punch for meat free Monday (vegan, vegetarian, gluten free). Set out all ingredients and encourage children to serve themselves.


2 x 400g canned beans such as chickpeas & black beans, drained
1 tb tomato paste
1 red onion, finely chopped
2 cloves garlic, crushed
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon ground coriander
1/2 teaspoon turmeric
250mls water

Cooked brown rice
Baby spinach
Corn kernels
Diced tomatoes
Diced capsicum
Avocado, sliced


1. Heat olive oil in a pan, add onion and garlic and soften.
2. Add spices, toast for 30 seconds. Add tomato paste for another 30 seconds.
3. Add drained beans and water, cook ~10 minutes until most of the water evaporates.
4. Serve with cooked rice and assorted chopped vegetables and avocado.