{"success":true,"data":[{"id":"SthQFRNrQcP4MwAKgALx","title":"The hidden-veg spaghetti bolognese that actually works.","slug":"vegetable-packed-spag-bol","sellLine":"Dinner, minus the veggie negotiations.","author_id":"JUGmdAOWly413RQ85aL1","category_id":"CLsCdokiyPYs7gyyVx80","subcategory_id":"FHuwgkWttdzYlaFBN9sb","created_at":1772148518096,"published_at":1772148503391,"updated_at":1776403491941,"status":"publish","featured":false,"image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/IMG_19351_1772491853589jpg_1772491867799.jpg","read_time":null,"article_signup_widget_id":"fL9EiKJPJcBNc0rEVq2n","tag_ids":["vrMTxQHNev9erJ5dR7ja","hOFAAlD41wJ89iKP8tIN","kuuTjfOmghBLI8Xjhwb7","a232t0oSf8UT3HdUaWpU"],"layoutComponent":"article-layout-default","blocks":[{"children":[{"text":"This is the spag bol I make when I want the kids to eat more veg, without the usual negotiations."}],"id":"ahacw","type":"p"},{"type":"p","id":"0qz3o","children":[{"text":"Everything gets grated, stirred in and cooked down so it looks completely normal — no one questions it, and everyone eats their dinner."}]},{"id":"hky9v","children":[{"text":"Vegetable-Packed Spaghetti Bolognese."}],"type":"h2"},{"type":"p","id":"7ytgw","children":[{"bold":true,"text":"Serves:"},{"text":" 6–8"}]},{"type":"p","children":[{"bold":true,"text":"Prep time:"},{"text":" 10 minutes"}],"id":"28gva"},{"type":"p","id":"ewswc","children":[{"bold":true,"text":"Cook time:"},{"text":" 25–30 minutes "}]},{"type":"h3","id":"j0vqq","children":[{"text":"Ingredients: "}]},{"type":"p","id":"7y0lv","children":[{"text":"1 onion, grated"}]},{"type":"p","children":[{"text":"1 carrot, grated"}],"id":"gdp1f"},{"children":[{"text":"1 zucchini, grated"}],"id":"i18nv","type":"p"},{"type":"p","children":[{"text":"¼ cup red lentils"}],"id":"mky87"},{"type":"p","id":"n6hph","children":[{"text":"1 cup textured vegetable protein (TVP)"}]},{"children":[{"text":"1 tsp minced garlic"}],"id":"vv75v","type":"p"},{"type":"p","id":"47tqa","children":[{"text":"1 cup vegetable stock"}]},{"type":"p","children":[{"text":"3 x 400g tins diced tomatoes"}],"id":"gwtvs"},{"id":"k004e","children":[{"text":"A squeeze of BBQ sauce"}],"type":"p"},{"id":"9dgh0","children":[{"text":"Salt and pepper, to taste"}],"type":"p"},{"type":"p","id":"i2jhu","children":[{"text":"Oil for frying"}]},{"alt":"A bowl of pasta topped with rich, chunky hidden-veg bolognese sauce on a light pink surface.","type":"img","metadata":{"width":2268,"height":4032},"children":[{"text":"Image: Supplied."}],"url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Sb12_1772085453592.jpg","id":"iaazg"},{"children":[{"text":"Method: "}],"id":"77kvy","type":"h3"},{"id":"nay6t","children":[{"text":"Heat the oil in a large pot over medium heat. "}],"type":"p"},{"type":"p","children":[{"text":"Add the onion, grated carrot, grated zucchini, garlic, salt and pepper. Cook for a few minutes until softened. "}],"id":"6eqzc"},{"id":"nxlp1","children":[{"text":"Stir in the red lentils and TVP. "}],"type":"p"},{"id":"442ec","children":[{"text":"Pour in the vegetable stock and the tins of diced tomatoes. Mix well."}],"type":"p"},{"id":"sgnw5","children":[{"text":"Add a squeeze of BBQ sauce, then bring the mixture to a low simmer. "}],"type":"p"},{"type":"p","id":"gwjlo","children":[{"text":"Cover and cook for 20–25 minutes, stirring occasionally, until the lentils are soft and the sauce thickens."}]},{"children":[{"text":"Serve over pasta of choice. "}],"id":"rtpcs","type":"p"},{"children":[{"bold":true,"text":"Notes: "}],"id":"8qrqa","type":"p"},{"type":"p","children":[{"text":"You can replace the TVP with regular mince if you're not vegetarian. Simply fry the mince off well first before adding the veggies. "}],"id":"h1coc"},{"children":[{"italic":true,"text":"Feature image: Supplied."}],"id":"ns853","type":"p"},{"type":"p","children":[{"text":""}],"id":"k49ja"},{"data":{"html":"

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\r\n"},"type":"insertHtml","children":[{"text":""}],"id":"jfx0r"},{"type":"p","id":"yh0o2","children":[{"text":""}]}],"popularity":0,"paid":false,"entities_json":[],"feed_text":null,"adCount":null,"seo_title":"Hidden-veg spaghetti bolognese recipe for fuss-free dinners.","disableComments":false,"distribution_json":{"title":"Hidden-veg spaghetti bolognese recipe for fuss-free dinners.","description":"This veggie-packed spaghetti bolognese blends everything in so smoothly, no one notices — making it easier to get more vegetables onto the table.","facebook":{"title":"The hidden-veg spaghetti bolognese that actually works.","description":"Dinner, minus the veggie negotiations.","image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/IMG_19351_1772491853589jpg_1772491897559.jpg"}},"likeCount":0,"commentCount":0,"userHasLiked":false},{"id":"510h42LN7hR4ufPvgVvE","title":"These easy mini chicken pies are lunchbox-friendly and dinner-approved.","slug":"easy-mini-chicken-pies-recipes","sellLine":"One pack of chicken, a tray of puff pastry and suddenly dinner (and tomorrow’s lunch) is sorted.","author_id":"JUGmdAOWly413RQ85aL1","category_id":"CLsCdokiyPYs7gyyVx80","subcategory_id":"FHuwgkWttdzYlaFBN9sb","created_at":1771541932274,"published_at":1771541921072,"updated_at":1776403440795,"status":"publish","featured":false,"image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/pie19_1771539110872jpg_1771539164954.jpg","read_time":null,"article_signup_widget_id":"fL9EiKJPJcBNc0rEVq2n","tag_ids":["vrMTxQHNev9erJ5dR7ja","kuuTjfOmghBLI8Xjhwb7","a232t0oSf8UT3HdUaWpU","WX2UQLwZq3fuuj1mUe35"],"layoutComponent":"article-layout-default","blocks":[{"children":[{"text":"Perfect for make-ahead dinners, lunchboxes, or nights when everyone wants something handheld. "}],"id":"1","type":"p"},{"type":"p","children":[{"text":"These mini pies are simple, flexible and a great way to stretch one pack of chicken into a filling family meal. "}],"id":"848yt"},{"children":[{"text":"Easy Mini Chicken Pies. "}],"id":"24ia3","type":"h2"},{"children":[{"text":"Serves:","bold":true},{"text":" 4–6"}],"id":"a0079","type":"p"},{"type":"p","children":[{"bold":true,"text":"Prep time: "},{"text":"20 minutes"}],"id":"y5q4m"},{"id":"niw97","children":[{"bold":true,"text":"Cook time"},{"text":": 25–30 minutes"}],"type":"p"},{"type":"h3","id":"pugbs","children":[{"text":"Ingredients: "}]},{"type":"p","id":"fad27","children":[{"text":"1kg chicken drumsticks"}]},{"children":[{"text":"Oil, for frying"}],"id":"n8h5s","type":"p"},{"type":"p","children":[{"text":"1 packet of diced frozen vegetables"}],"id":"0sxle"},{"type":"p","id":"9f7pc","children":[{"text":"2-3 tbsp flour"}]},{"type":"p","id":"4a70e","children":[{"text":"1 cup stock"}]},{"id":"vnhkr","children":[{"text":"1 cup milk"}],"type":"p"},{"children":[{"text":"Salt and pepper"}],"id":"hjl20","type":"p"},{"id":"73f5v","children":[{"text":"Dried Italian herbs"}],"type":"p"},{"type":"p","children":[{"text":"Puff pastry"}],"id":"4j3mi"},{"type":"p","children":[{"text":""}],"id":"azsii"},{"id":"rdeeq","url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Pie9_1771539581505.jpg","children":[{"text":"Image: Supplied."}],"alt":"A plate of golden, flaky mini chicken pies made with puff pastry, baked until crisp and lightly browned, sitting on a white plate on a wooden table.","type":"img","metadata":{"width":2268,"height":4032}},{"children":[{"text":"Method:"}],"id":"cqtnb","type":"h3"},{"type":"p","children":[{"text":"Cook the chicken in a pan or in the oven until cooked through. Shred the meat off the bone, dice and set aside. "}],"id":"zac29"},{"children":[{"text":"In the same pan, heat a little oil. Add the frozen vegetables, salt, pepper and dried Italian herbs. Sauté until softened. "}],"id":"gmdxk","type":"p"},{"children":[{"text":"Sprinkle in the flour and stir well. Gradually add the stock and milk, stirring constantly until the sauce thickens. "}],"id":"1fa0k","type":"p"},{"id":"utfdu","children":[{"text":"Add the shredded chicken back into the pan and stir to combine. Remove from heat. "}],"type":"p"},{"children":[{"text":"Preheat the oven to 190 degrees. Grease a muffin tray well. "}],"id":"jr6vi","type":"p"},{"type":"p","children":[{"text":"Cut the puff pastry into squares and press into each muffin hole. "}],"id":"xck0j"},{"type":"p","id":"jwh90","children":[{"text":"Spoon the chicken filling into the pastry cases. "}]},{"id":"e501y","children":[{"text":"Pinch the pastry edges together to seal the tops. "}],"type":"p"},{"type":"p","children":[{"text":"Bake for 20–25 minutes, or until the pastry is puffed and golden. "}],"id":"wlxqd"},{"type":"p","id":"e8w8y","children":[{"text":"Feature image: Supplied.","italic":true}]},{"children":[{"text":""}],"id":"vz1ij","data":{"html":"

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\r\n"},"type":"insertHtml"},{"type":"p","children":[{"text":""}],"id":"2s6jr"}],"popularity":0,"paid":false,"entities_json":[],"feed_text":null,"adCount":null,"seo_title":"Recipe: Easy mini chicken pies for dinner and lunchboxes.","disableComments":false,"distribution_json":{"title":"Recipe: Easy mini chicken pies for dinner and lunchboxes.","description":"These simple mini chicken pies are perfect for busy weeks, budget dinners and make-ahead lunches the whole family will love.","facebook":{"title":"These easy mini chicken pies are lunchbox-friendly and dinner-approved.","description":"Simple, flexible and filling.","image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/chickenpiesFB_1771539198330jpg_1771539305021.jpg"}},"likeCount":0,"commentCount":0,"userHasLiked":false},{"id":"W3riGRiM3k4VjAi7cWHV","title":"Got a fridge full of scraps? Here's what to make for dinner.","slug":"fridge-clean-out-souvlaki","sellLine":"Turn bits in the fridge into dinner on the table.","author_id":"SLTJuWE53VfYJ7AZ60mH","category_id":"CLsCdokiyPYs7gyyVx80","subcategory_id":"FHuwgkWttdzYlaFBN9sb","created_at":1771284841965,"published_at":1771284830923,"updated_at":1776403384206,"status":"publish","featured":false,"image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/IMG_1271_1771126412725jpg_1771126433328.jpg","read_time":null,"article_signup_widget_id":"fL9EiKJPJcBNc0rEVq2n","tag_ids":["a232t0oSf8UT3HdUaWpU","hOFAAlD41wJ89iKP8tIN","kuuTjfOmghBLI8Xjhwb7","vrMTxQHNev9erJ5dR7ja"],"layoutComponent":"article-layout-default","blocks":[{"id":"1","children":[{"text":"This is the kind of dinner you make when the fridge is full of \"bits and vibes\" but nothing that feels like a real plan. "}],"type":"p"},{"type":"p","children":[{"text":"This \"fridge clear-out souvlaki\" is messy, flexible and deeply satisfying — it's part takeaway, part clean-out mission and all delicious. "}],"id":"nc1sh"},{"type":"p","id":"wuf75","children":[{"text":"Use whatever you've got, trust the fridge sauce and let dinner sort itself out. "}]},{"children":[{"text":"The Ultimate Fridge Clean-Out Souvlaki. "}],"id":"qp4rh","type":"h2"},{"children":[{"bold":true,"text":"Serves:"},{"text":" 4"}],"id":"djc3o","type":"p"},{"id":"zncf5","children":[{"text":"Prep time:","bold":true},{"text":" 15 mins"}],"type":"p"},{"type":"p","children":[{"bold":true,"text":"Cook time:"},{"text":" 15 minutes"}],"id":"escaw"},{"type":"h3","children":[{"text":"Ingredients:"}],"id":"akq0o"},{"type":"p","children":[{"text":"("},{"bold":true,"text":"Note: "},{"text":"the whole point of this meal is to use up whatever scraps you've got in your fridge/freezer/pantry. Use whatever you have!)"}],"id":"b627n"},{"type":"p","children":[{"text":"This is what I used…"}],"id":"23364"},{"id":"0w5r4","children":[{"text":"12 fish fingers (chicken nuggets or tenders work well, too)"}],"type":"p"},{"id":"0hepv","children":[{"text":"½ pack of frozen French fries (optional)"}],"type":"p"},{"type":"p","children":[{"text":"4 tortilla wraps/pita bread"}],"id":"gtwxp"},{"id":"5kde7","children":[{"text":"Olive oil"}],"type":"p"},{"children":[{"text":"1 tsp dried Italian or Greek seasoning"}],"id":"r0nl3","type":"p"},{"type":"p","id":"i3eip","children":[{"text":"Sriracha"}]},{"type":"p","id":"le6ph","children":[{"text":"Whatever salad things you have in your fridge! I used chopped cherry tomatoes, sliced a red onion, chopped a lettuce with some avocado and chopped mint."}]},{"children":[{"bold":true,"text":"For the Fridge Sauce: "}],"id":"gpq8f","type":"p"},{"children":[{"text":"2 tbsp sour cream"}],"id":"v0nex","type":"p"},{"id":"ujajw","children":[{"text":"2 tbsp mayo"}],"type":"p"},{"type":"p","id":"expkx","children":[{"text":"1 tbsp Greek yoghurt"}]},{"id":"4zzan","children":[{"text":"2 tbsp pickle juice"}],"type":"p"},{"id":"sug4c","children":[{"text":"1 pickle, finely chopped"}],"type":"p"},{"type":"p","children":[{"text":"1 tbsp capers"}],"id":"risjq"},{"children":[{"text":"1 tbsp tahini"}],"id":"1ur09","type":"p"},{"children":[{"text":"Image: Supplied."}],"url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/IMG_1430_1771126484388.PNG","type":"img","metadata":{"height":1883,"width":1143},"id":"vsw4j"},{"id":"e1xtz","children":[{"text":"Method:"}],"type":"h3"},{"id":"81x62","children":[{"text":"Bake or air fry your fish fingers/nuggets and chips as per the packet instructions. "}],"type":"p"},{"id":"3aq5f","children":[{"text":"In a large pan, drizzle olive oil and sprinkle in dried herbs. "}],"type":"p"},{"children":[{"text":"Chuck your tortilla/pita bread on top and toast on the stove until golden, but still bendable. "}],"id":"jjn31","type":"p"},{"type":"p","children":[{"text":"Repeat with all the tortillas. "}],"id":"oeek6"},{"children":[{"text":"Chop all your salad veg to desired size. "}],"id":"yl6dk","type":"p"},{"type":"p","children":[{"text":"For the Fridge Sauce, chop your pickle and capers, then mix with all other ingredients until combined. "}],"id":"hdyk7"},{"type":"p","children":[{"text":"Spread a generous dollop of Fridge Sauce onto your toasted, herby tortilla, add your cooked fish fingers and chips, top with your salad veggies and squeeze over your Sriracha. "}],"id":"1xo1z"},{"type":"p","children":[{"text":"Roll it up and enjoy!"}],"id":"cyn6r"},{"type":"p","children":[{"italic":true,"text":"Feature image: Supplied."}],"id":"q3rou"},{"data":{"html":"

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\r\n"},"type":"insertHtml","children":[{"text":""}],"id":"hyi60"},{"id":"cp03j","children":[{"text":""}],"type":"p"}],"popularity":0,"paid":false,"entities_json":[],"feed_text":null,"adCount":null,"seo_title":"Recipe: How to make souvlaki from fridge leftovers.","disableComments":false,"distribution_json":{"title":"Recipe: How to make souvlaki from fridge leftovers.","description":"Got random bits in your fridge? This easy wrap recipe turns scraps into a satisfying weeknight dinner.","facebook":{"title":"Got a fridge full of scraps? Here's what to make for dinner.","description":"Scraps + wraps = instant dinner win.","image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Untitleddesign13_1771126363695jpg_1771126372380.jpg"}},"likeCount":0,"commentCount":0,"userHasLiked":false},{"id":"DBPxhDh8zQ5Mjr8ZUIN9","title":"'I make this one-pot pasta when dinner feels impossible.'","slug":"one-pot-ravioli-recipe","sellLine":"When you need food fast and energy is at zero.","author_id":"JUGmdAOWly413RQ85aL1","category_id":"CLsCdokiyPYs7gyyVx80","subcategory_id":"FHuwgkWttdzYlaFBN9sb","created_at":1770938604679,"published_at":1770938591958,"updated_at":1776403340840,"status":"publish","featured":false,"image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Rav9_1770780874677jpg_1770780894677.jpg","read_time":null,"article_signup_widget_id":"fL9EiKJPJcBNc0rEVq2n","tag_ids":["kuuTjfOmghBLI8Xjhwb7","hOFAAlD41wJ89iKP8tIN","vrMTxQHNev9erJ5dR7ja","a232t0oSf8UT3HdUaWpU"],"layoutComponent":"article-layout-default","blocks":[{"type":"p","id":"1","children":[{"text":"A weeknight lifesaver when you need dinner on the table fast (and with minimal clean-up). "}]},{"type":"p","children":[{"text":"Everything cooks in one pot, the veggies disappear into the sauce and it's easy to adapt based on what you've got in the fridge (or what your kids will "},{"text":"actually","italic":true},{"text":" eat!)."}],"id":"2toli"},{"type":"h2","id":"a777m","children":[{"text":"One-Pot Creamy Ravioli Dinner."}]},{"type":"p","id":"mtsej","children":[{"bold":true,"text":"Serves: "},{"text":"4–6"}]},{"type":"p","children":[{"text":"Prep time:","bold":true},{"text":" 10 minutes"}],"id":"nr977"},{"children":[{"bold":true,"text":"Cook time: "},{"text":"15–20 minutes"}],"id":"eqbvc","type":"p"},{"id":"0jn4g","url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Rav3_1770780936495.jpg","children":[{"text":"Image: Supplied."}],"alt":"One-Pot Creamy Ravioli Dinner","type":"img","metadata":{"width":2268,"height":4032}},{"type":"h3","children":[{"text":"Ingredients:"}],"id":"kr0fs"},{"type":"p","id":"eb8g9","children":[{"text":"1 bag of pre-made ravioli"}]},{"children":[{"text":"1 onion, grated"}],"id":"52m8g","type":"p"},{"children":[{"text":"1 zucchini, grated (you can also add any other grated veggies your kids like)"}],"id":"z3mzy","type":"p"},{"id":"cxvsu","children":[{"text":"Oil, for frying"}],"type":"p"},{"type":"p","children":[{"text":"Salt and pepper"}],"id":"ad24i"},{"id":"n2xw3","children":[{"text":"½ jar of passata"}],"type":"p"},{"type":"p","id":"c1zcx","children":[{"text":"A few spoonfuls of cottage cheese (you can also use cream cheese, Greek yoghurt, mascarpone — anything that will make the sauce creamy!)"}]},{"type":"p","id":"gc4ml","children":[{"text":"Shredded cheese, for topping"}]},{"type":"h3","id":"rpba7","children":[{"text":"Method: "}]},{"id":"zv1ss","children":[{"text":"Heat a drizzle of oil in a large pan over medium heat. "}],"type":"p"},{"children":[{"text":"Add the grated onion and grated vegetables and cook until soft and fragrant. "}],"id":"acp4w","type":"p"},{"id":"imau6","children":[{"text":"Stir in the passata, salt and pepper. "}],"type":"p"},{"children":[{"text":"Add the ravioli and gently stir to coat in the sauce."}],"id":"b1pz3","type":"p"},{"id":"j0hb4","children":[{"text":"Pour in enough water to just cover the ravioli. Cover the pan and simmer on low until the pasta is cooked through. "}],"type":"p"},{"children":[{"text":"Stir through your chosen creamy option. "}],"id":"5fhtc","type":"p"},{"children":[{"text":"Sprinkle with shredded cheese and serve immediately. "}],"id":"hxgr4","type":"p"},{"id":"bhaf0","children":[{"text":"Feature image: Supplied.","italic":true}],"type":"p"},{"type":"insertHtml","data":{"html":"

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Get an all-access pass to everything we make, including exclusive podcasts, articles, videos and our exercise app, MOVE."}],"type":"p"},{"type":"p","children":[{"text":"If you've ever fed a child"},{"type":"a","id":"omc06","url":"https://www.mamamia.com.au/what-women-make-for-breakfast/","children":[{"text":" breakfast"}]},{"text":" only to be asked what's for snack "},{"italic":true,"text":"immediately afterwards"},{"text":", you're not alone. "}],"id":"gej3u"},{"children":[{"text":"Keeping everyone full, energised and functioning isn't just about serving \"healthy meals\" — it's about building plates that actually last longer than 12 minutes before someone starts rummaging through the pantry again. "}],"id":"v3sg7","type":"p"},{"id":"7uqiw","children":[{"text":"And that's where "},{"url":"https://www.mamamia.com.au/protein-icecream-bowl/","children":[{"text":"protein"}],"id":"5feja","type":"a"},{"text":" comes in. 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Post continues below.","italic":true}],"type":"p"},{"type":"insertJWPlayer","data":{"thumbnail":"https://cdn.jwplayer.com/thumbs/kI6rO2WR-720.jpg","objectID":"kI6rO2WR","caption":null,"url":"https://cdn.jwplayer.com/videos/kI6rO2WR.mp4"},"id":"j7sgq","children":[{"text":""}]},{"id":"75l0b","children":[{"text":"But while protein often gets lumped into \"fitness culture\", it's actually one of the most useful everyday tools for family life — particularly when it comes to satiety, energy and reducing "},{"type":"a","id":"dzwxh","children":[{"text":"constant snacking"}],"url":"https://www.mamamia.com.au/easy-energy-balls/"},{"text":"."}],"type":"p"},{"children":[{"text":"\"On a day-to-day level, protein helps both kids and adults feel fuller for longer,\" Burvill said. "}],"id":"p291b","type":"p"},{"id":"ugiwy","children":[{"text":"\"This supports steadier energy levels, reduces constant grazing between meals and can help with healthy weight management, as well as better focus at school, work and play.\""}],"type":"p"},{"url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/JessV3MedRes_1768790022753.png","children":[{"text":"Dietician Jess Burvill. Image: Supplied."}],"alt":"Dietician Jess Burvill. ","type":"img","metadata":{"height":1575,"width":1050},"id":"t6q40"},{"children":[{"text":"Protein helps with more than just \"being healthy\". "}],"id":"txtdw","type":"h2"},{"type":"p","id":"2wyfm","children":[{"text":"It's easy to think of protein as something you only need if you're trying to build muscle at the gym."}]},{"id":"qrhzr","children":[{"text":"But if your household includes sport, after-school activities, or even just kids who treat the living room like a trampoline park, protein still matters."}],"type":"p"},{"id":"bm052","children":[{"text":"\"For active kids and adults, protein is essential for muscle repair and recovery after sport, play and exercise, helping the body adapt and stay strong,\" she said."}],"type":"p"},{"children":[{"text":"And importantly, it's not only relevant for kids."}],"id":"sw2vt","type":"p"},{"type":"p","children":[{"text":"\"Later in life, protein remains just as important, helping slow the natural loss of muscle and bone that comes with ageing, while keeping you strong, mobile and independent for everyday life.\""}],"id":"6du5y"},{"id":"2ngvf","children":[{"text":"If your family is always hungry, it might not be \"kids being kids\". "}],"type":"h2"},{"type":"p","id":"wvh0u","children":[{"text":"Before anyone panics: Burvil said most families aren't dealing with severe protein deficiency. "}]},{"type":"p","id":"di3ce","children":[{"text":"\"True protein deficiency is rare in western countries like Australia,\" she said. "}]},{"type":"p","id":"813lv","children":[{"text":"But what "},{"text":"is","italic":true},{"text":" more common is families not quite getting enough across the day, or not spreading it out properly, which can lead to some subtle signs. "}]},{"type":"p","id":"y88z9","children":[{"text":"\"One of the most common is constant hunger or frequent snacking, particularly between meals,\" she said. "}]},{"id":"rdp29","children":[{"text":"\"Protein is slower to digest and is the most satiating of the three macronutrients (protein, carbohydrate and fat), so meals low in protein often don't keep people full for long.\""}],"type":"p"},{"id":"192ao","children":[{"text":"There are other signs worth keeping an eye on, too. "}],"type":"p"},{"type":"p","id":"y1cmy","children":[{"text":"\"In children, poor growth or delayed development may be a red flag,\" she said, while \"in adults — especially older adults or very active people — loss of muscle or strength can occur.\""}]},{"type":"h2","id":"xct1j","children":[{"text":"The easiest way to add more protein is usually the least dramatic one. "}]},{"type":"p","children":[{"text":"If \"getting more protein\" sounds like you need to cook separate meals or stock your fridge with expensive \"high protein\" products, good news: you don't. "}],"id":"g102f"},{"type":"p","id":"hiuzo","children":[{"text":"Burvill said the best approach for families is often just small upgrades that add up across the day. \"Often simple swaps and additions will do the trick,\" she said. "}]},{"url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/greekyoghurtprotein_1768791578670.jpg","children":[{"text":"Adding some Greek yoghurt to fruit or granola is an easy protein fix. Image: Canva. "}],"metadata":{"height":1652,"width":1652},"alt":"Fruit and youghurt bowl.","type":"img","id":"pp37a"},{"type":"p","children":[{"text":"\"Switching to whole grain bread, adding some Greek yoghurt to a bowl of fruit or granola, adding a can of legumes to a salad or hot meal, adding cheese to a sandwich or cracker, snacking on nuts instead of chips, or adding a sprinkle of seeds to dishes.\""}],"id":"gjfjc"},{"type":"p","id":"wulqu","children":[{"text":"And these small changes come with a bonus that isn't always talked about."}]},{"type":"p","id":"kctu8","children":[{"text":"\"The benefit of this approach is these additions also bring other nutrients such as fibre or calcium, so it's more than just a protein upgrade.\" "}]},{"type":"h2","children":[{"text":"\"Stealth protein\": the picky-eater trick you'll wish you'd tried earlier. "}],"id":"yi0zw"},{"type":"p","children":[{"text":"If you've got picky eaters, you already know the biggest barrier isn't protein, it's whether a child decides a food is \"yucky\" based on absolutely nothing. "}],"id":"it4so"},{"children":[{"text":"That's why Burvill recommends stealth strategies: ways to boost protein without making meals feel unfamiliar. "}],"id":"lkqxm","type":"p"},{"type":"p","children":[{"text":"Some of her easiest options include \"adding a can of lentils to mince dishes — the texture of lentils is similar to mince\", as well as adding \"black beans to chocolate brownies.\""}],"id":"4ged1"},{"id":"x3ewi","children":[{"text":"She also suggests \"blending cheddar or cottage cheese into scrambled eggs\" for a creamier texture, \"adding a scoop of skim milk powder to smoothies or milk used on cereal\" and \"adding cheddar cheese and milk to mashed potatoes.\""}],"type":"p"},{"type":"p","id":"mu49o","children":[{"text":"And if you're after something that feels like a sweet treat but still contributes to protein?"}]},{"type":"p","id":"affs2","children":[{"text":"\"Home-made frozen yoghurt and fruit sticks.\""},{"type":"emoji_input","children":[{"text":""}],"id":"qim92"},{"text":""}]},{"children":[{"text":"Budget-friendly protein swaps that actually stretch meals further. "}],"id":"zbmbn","type":"h2"},{"children":[{"text":"Feeding a family is expensive — and \"high-protein\" isn't always synonymous with affordable. But, Burvill said there are plenty of options that give families "},{"italic":true,"text":"more"},{"text":" protein without blowing the grocery budget. "}],"id":"sd7l0","type":"p"},{"type":"p","children":[{"text":"\"Chicken is often the most cost-effective, high-protein option,\" she said, adding that \"some whole chickens cost as little as $5.50 per kg, providing around 20g of protein per 100g of uncooked meat.\""}],"id":"etdqv"},{"children":[{"text":"Even takeaway can stack up better than people think.\"Chicken takeaway options can provide great bang for buck. "}],"id":"m5fy4","type":"p"},{"type":"p","children":[{"text":"\"For example, a Nando's ¼ PeriPeri chicken pack is 54g of protein, and their wraps have up to 40g protein in a serve — at a lower cost per gram of protein than most other takeaway chicken options.\""}],"id":"o9p2k"},{"id":"ekms0","children":[{"text":"Takeaway options like Nando's can be great protein choices. Image: Supplied."}],"url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/perinaiseclassicwrap_1768789230301.png","metadata":{"width":3000,"height":2000},"alt":"A nando's chicken wrap.. ","type":"img"},{"id":"vbeya","children":[{"text":"The label trap: what to look for (and what to ignore). "}],"type":"h2"},{"children":[{"text":"Burvill said the first rule is simple: start with whole foods. "}],"id":"pcg73","type":"p"},{"type":"p","id":"9xt4g","children":[{"text":"\"Always start with whole food protein sources over more processed sources wherever possible,\" she said, \"including meat, chicken, fish, eggs, dairy, legumes, tofu, nutes and seeds.\""}]},{"type":"p","children":[{"text":"When eating out?"}],"id":"elhd9"},{"children":[{"text":"\"Look for lean, minimally processed proteins, such as flame-grilled chicken breast or tenders. Often menus will display the amount of protein per serve, so aim for at least 30g of protein for a satisfying meal.\""}],"id":"hecfo","type":"p"},{"type":"p","id":"lvguk","children":[{"text":"When it comes to supermarket products, don't rely on front-of-pack claims or protein grams alone."}]},{"type":"p","children":[{"text":"\"In Australia, foods labelled 'protein' must contain at least 5g protein per serve, and 'high protein' foods at least 10g per serve,\" she said."}],"id":"357k0"},{"type":"p","children":[{"text":"\"This isn't that much when compared to the protein in many whole foods, for example a 100g serve of cooked chicken has around 30g of protein.\""}],"id":"2eaw4"},{"children":[{"text":"She also warns families to be cautious of 'high-protein' versions of discretionary foods like ice cream, chips, chocolate and pizza, and \"products with long ingredient lists, artificial sweeteners, gums and additives\". "}],"id":"ogzjc","type":"p"},{"type":"p","children":[{"text":"And if you only make one change this week?"}],"id":"slgep"},{"type":"p","children":[{"text":"\"It would be to prioritise everyday whole food proteins at meals and snacks, rather than relying on more processed, often more expensive, packaged products and supplements like protein bars, powders and waters.\""}],"id":"ejhcz"},{"type":"p","id":"sodjj","children":[{"text":"Sometimes, the biggest nutrition \"hack\" isn't doing more — it's making the basics work harder."}]},{"children":[{"italic":true,"text":"Listen: Dr Mariam and Claire Murphy answer all your questions about the body in this episode of Well."}],"id":"6lwuo","type":"p"},{"data":{"html":""},"type":"insertHtml","children":[{"text":""}],"id":"eif96"},{"children":[{"italic":true,"text":"Feature image: Supplied. "},{"type":"emoji_input","children":[{"text":""}],"id":"cdjx8"},{"text":""}],"id":"6wfy5","type":"p"},{"type":"insertHtml","data":{"html":"

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\n"},"id":"lt8eb","children":[{"text":""}]},{"id":"lv67c","children":[{"text":""}],"type":"p"}],"popularity":0,"paid":false,"entities_json":[],"feed_text":null,"adCount":null,"seo_title":"A dietitian’s easy protein tips for family meals. ","disableComments":false,"distribution_json":{"title":"A dietitian’s easy protein tips for family meals. ","description":"Kids always hungry? A dietitian shares simple protein swaps, stealth picky-eater hacks and takeaway options that keep everyone fuller longer.","facebook":{"title":"'I'm a dietitian and this is how to get more protein into your family meals.'","description":"Hint: It's easier than you think.","image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Untitleddesign14_1773367680089jpg_1773367687382.jpg"}},"likeCount":0,"commentCount":0,"userHasLiked":false},{"id":"F5Hgx4VZXhWlVeDMiuAe","title":"This is the low-effort pancake recipe you'll make on repeat.","slug":"sheet-pan-pancakes","sellLine":"It's low effort, low mess, and high reward.","author_id":"JUGmdAOWly413RQ85aL1","category_id":"CLsCdokiyPYs7gyyVx80","subcategory_id":"FHuwgkWttdzYlaFBN9sb","created_at":1770333216362,"published_at":1770333201067,"updated_at":1776403215387,"status":"publish","featured":false,"image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Pancake00_1770180800947jpg_1770180818013.jpg","read_time":null,"article_signup_widget_id":"fL9EiKJPJcBNc0rEVq2n","tag_ids":["OAHik0Wnw4ZMxA24vZpS","a232t0oSf8UT3HdUaWpU","vrMTxQHNev9erJ5dR7ja"],"layoutComponent":"article-layout-default","blocks":[{"type":"p","children":[{"text":"These are perfect for mornings when you're craving pancakes but absolutely cannot face standing at the stove flipping them one by one."}],"id":"mgble"},{"type":"p","id":"essmn","children":[{"text":"Everything gets mixed in a single bowl, poured onto one tray, and slid into the oven — where breakfast basically cooks itself. Meanwhile, you're free to deal with the rest of the household chaos: packing lunches, finding missing shoes, answering \"what's for breakfast?\" for the fifth time, and mentally negotiating with yourself about another coffee."}]},{"id":"zkumw","children":[{"text":"It's low effort, low mess, and high reward — exactly how mornings should be."}],"type":"p"},{"id":"xaoy8","children":[{"text":"Easy Sheet Pan Pancakes. "}],"type":"h2"},{"type":"p","id":"loplu","children":[{"bold":true,"text":"Serves: "},{"text":"4–6"}]},{"children":[{"text":"Prep time:","bold":true},{"text":" 10 minutes"}],"id":"3l752","type":"p"},{"type":"p","id":"uu0zu","children":[{"bold":true,"text":"Cook time: "},{"text":"15–18 minutes"}]},{"type":"img","alt":"A rectangular tray of baked pancakes topped with sliced banana, mixed berries and rainbow sprinkles, with a single square slice served on a plate drizzled with honey and a fork beside it.","metadata":{"width":2268,"height":4032},"url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Pancake2_1770181324568.jpg","children":[{"text":"Image: Supplied."}],"id":"su15c"},{"children":[{"text":"Ingredients: "}],"id":"gnd03","type":"h3"},{"children":[{"text":"2 cups plain flour"}],"id":"a5h62","type":"p"},{"type":"p","id":"f6x4h","children":[{"text":"2 tbsp sugar"}]},{"id":"6evve","children":[{"text":"2 tsp baking powder"}],"type":"p"},{"children":[{"text":"Pinch of salt"}],"id":"3z6t9","type":"p"},{"type":"p","id":"rz461","children":[{"text":"2 cups milk"}]},{"type":"p","id":"tbzq7","children":[{"text":"2 eggs"}]},{"type":"p","id":"jr4ab","children":[{"text":"2 tbsp oil"}]},{"children":[{"text":"1 tsp vanilla"}],"id":"n1r3a","type":"p"},{"type":"p","id":"lecv1","children":[{"text":"Whatever toppings you like (I use fresh or frozen berries, banana, chocolate chips or whatever else is on hand!"}]},{"type":"h3","id":"424bh","children":[{"text":"Method: "}]},{"children":[{"text":"Whisk together the flour, sugar, baking powder and salt. "}],"id":"kl3su","type":"p"},{"type":"p","children":[{"text":"Add the milk, eggs, oil and vanilla. Stir until just combined. "}],"id":"nqpye"},{"type":"p","id":"w415y","children":[{"text":"Pour the batter onto an oiled baking sheet pan and spread evenly. "}]},{"id":"zoyfk","children":[{"text":"Sprinkle over any toppings you're using. "}],"type":"p"},{"id":"eif8r","children":[{"text":"Bake for 15 minutes, or until golden and cooked through. "}],"type":"p"},{"id":"u8gbf","children":[{"text":"Slice up and enjoy!"}],"type":"p"},{"id":"v1z6k","children":[{"italic":true,"text":"Feature image: Supplied."}],"type":"p"},{"type":"insertHtml","data":{"html":"

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\r\n"},"children":[{"text":""}],"id":"sig4f"},{"type":"p","id":"fpzrt","children":[{"text":""}]}],"popularity":0,"paid":false,"entities_json":[],"feed_text":null,"adCount":null,"seo_title":"The easiest baked pancake recipe (no flipping required).","disableComments":false,"distribution_json":{"title":"The easiest baked pancake recipe (no flipping required).","description":"Make fluffy pancakes in the oven with this simple one-tray recipe. Perfect for busy mornings when you want breakfast without the hassle.","facebook":{"title":"This is the low-effort pancake recipe you'll make on repeat.","description":" Breakfast = sorted.","image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/Untitleddesign12_1770181019645jpg_1770181027771.jpg"}},"likeCount":0,"commentCount":0,"userHasLiked":false},{"id":"lrVPwRp98fptA6IADd41","title":"This 'lazy girl' sauce can turn into 10 different dinners.","slug":"one-sauce-multiple-meals","sellLine":"It's basically dinner in autopilot mode.","author_id":"SLTJuWE53VfYJ7AZ60mH","category_id":"CLsCdokiyPYs7gyyVx80","subcategory_id":"FHuwgkWttdzYlaFBN9sb","created_at":1770081939691,"published_at":1770081924932,"updated_at":1776403172414,"status":"publish","featured":false,"image":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/1_sauce_multiple_meals_1769053253917jpg_1769053297075.jpg","read_time":null,"article_signup_widget_id":"fL9EiKJPJcBNc0rEVq2n","tag_ids":["vrMTxQHNev9erJ5dR7ja","kuuTjfOmghBLI8Xjhwb7","a232t0oSf8UT3HdUaWpU"],"layoutComponent":"article-layout-default","blocks":[{"id":"1","children":[{"text":"This is my ultimate \"lazy girl\" secret weapon — a big pot of \"Saviour Sauce\" you can make once, then throw on "},{"italic":true,"text":"everything"},{"text":" for the next few days like the domestic goddess you absolutely did not feel like being. "}],"type":"p"},{"type":"p","children":[{"text":"It's packed with sneaky veggies and beans (so it does the most, while you do the least), and it turns into pasta sauce, soup, baked eggs and pizza sauce. "}],"id":"cl9aj"},{"type":"p","children":[{"text":"It's basically dinner in autopilot mode."}],"id":"f6muf"},{"type":"h2","id":"34ixk","children":[{"text":"'Saviour' Sauce."}]},{"id":"w6n0h","url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/IMG_1422_1769053429594.PNG","children":[{"text":"Image: Supplied."}],"metadata":{"height":2069,"width":1140},"type":"img"},{"type":"p","id":"mx6vz","children":[{"bold":true,"text":"Prep time: "},{"text":"15 minutes "}]},{"type":"p","id":"72geu","children":[{"bold":true,"text":"Cook time:"},{"text":" 1–4 hours"}]},{"type":"p","children":[{"text":"Serves: ","bold":true},{"text":"4–6 people"}],"id":"c1xml"},{"type":"h3","children":[{"text":"Ingredients: "}],"id":"8x9i3"},{"children":[{"text":"Olive oil "}],"id":"mkccq","type":"p"},{"type":"p","children":[{"text":"½ onion, diced"}],"id":"7bbcp"},{"type":"p","children":[{"text":"2 cloves garlic"}],"id":"ridv5"},{"type":"p","children":[{"text":"1 cup grated vegetables (I used zucchini, red capsicum and carrot)"}],"id":"dbyo9"},{"id":"77dui","children":[{"text":"Fresh tomatoes (if you have any), diced"}],"type":"p"},{"id":"hnix1","children":[{"text":"1 tsp dried Italian herbs"}],"type":"p"},{"id":"1cnih","children":[{"text":"1 can cannellini beans, drained"}],"type":"p"},{"id":"07eer","children":[{"text":"1 tsp sugar"}],"type":"p"},{"type":"p","id":"9ddvc","children":[{"text":"½ tsp salt"}]},{"children":[{"text":"1 tbsp tomato paste"}],"id":"ltfsg","type":"p"},{"children":[{"text":"1 420g can crushed tomatoes"}],"id":"c4k9t","type":"p"},{"id":"yonlt","children":[{"text":"¼ cup chicken stock (but water is fine if you don't have it!)"}],"type":"p"},{"type":"h3","id":"ys2fs","children":[{"text":"Method: "}]},{"type":"p","id":"8g3qb","children":[{"text":"In a large pot or slow cooker, add your oil, onion, garlic, herbs, veggies, sugar and salt. "}]},{"children":[{"text":"Sauté until onion is translucent and fragrant. "}],"id":"7hg0u","type":"p"},{"children":[{"text":"Add the remaining ingredients and cook low and slow for as long as you can — 4 hours is great."}],"id":"uroin","type":"p"},{"id":"8e77l","children":[{"text":"When the sauce is done, blitz with a hand blender or food processor."}],"type":"p"},{"id":"pwx2l","children":[{"text":"Need inspo on where to use the sauce? We've got you. "}],"type":"p"},{"children":[{"text":"Chilli Sausage Spaghetti "}],"id":"691um","type":"h3"},{"metadata":{"width":1148,"height":2063},"type":"img","children":[{"text":"Image: Supplied."}],"url":"https://new-cdn.mamamia.com.au/mamamia-pwa.appspot.com/mediaLibrary/IMG_1423_1769052964534.PNG","id":"e2f63"},{"type":"p","id":"gybce","children":[{"text":"Cook your pasta of choice."}]},{"id":"4xql5","children":[{"text":"In a medium pan, add oil, sliced fresh chilli and sliced leftover sausage."}],"type":"p"},{"type":"p","id":"0ukm5","children":[{"text":"(You could also use fresh sausage, pepperoni or chorizo.)"}]},{"type":"p","id":"kv7bd","children":[{"text":"When sausage is cooked through and caramelised (or warmed through if using leftovers), add in your Saviour Sauce and stir through."}]},{"type":"p","children":[{"text":"Stir in your cooked pasta, grate over parmesan and sprinkle with fresh parsley or basil if you have it!"}],"id":"0m999"},{"type":"h3","id":"nuc2d","children":[{"text":"Other ideas for the Saviour Sauce:"}]},{"type":"p","children":[{"bold":true,"text":"Tomato Soup:"},{"text":" Add some stock and cream to this sauce and you have an instant, rich tomato soup. "}],"id":"rld4x"},{"children":[{"bold":true,"text":"Baked Eggs:"},{"text":" Add some sauce to a pan, crack in a couple of eggs, drizzle with chilli oil. Delish. "}],"id":"csahp","type":"p"},{"id":"12zz2","children":[{"bold":true,"text":"Pizza:"},{"text":" Use as a base for your homemade pizza nights."}],"type":"p"},{"children":[{"text":"Feature image: Supplied.","italic":true}],"id":"r5hx5","type":"p"},{"id":"0a1ts","children":[{"text":""}],"data":{"html":"

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