Flavours from spices and herbs, textures from coconut, chicken and sweet potatoes - and the very best of nutrients.
Consuming oily fish is a great way to get necessary essential healthy fats (omegas) into our diet, particularly important for our kids developing brains.
This seasonal risotto is high in fibre and vitamins while low in fat. The orange colour comes from carotene (vitamin A).
Be sure to have this Chocolate Biscotti ready for any surprise guest.
This Mulled Apple Juice bursts with vitamin-C and has anti-inflammatory & anti-bacterial effects.
Delicious cakes do not need to be unhealthy sweet bombs. Liza's Ginger Cake uses reduced amounts of healthier sugars.
The carved pumpkin is a Halloween staple, and making one is a great family activity. Even small kids can get involved (though maybe not with the carving).
Dreading all that sugar in Halloween candy? Learn how to deal with it in a healthy way, as suggested by nutritionist Liza Rowan, mother of two boys aged ten and twelve. To keep your kids healthy when they’re being loaded with all that (unwanted) candy… 1. Give a healthy meal before they head out trick […]
Headlines: ‘Singapore affected by haze’ – and I can feel it, in my throat. Pollution index ‘hazardous’. But what’s haze about, really? They say eskimos have about 50 words for snow, we Singapore city dwellers as well as people in Malaysia and Indonesia have… smog. That’s what haze is, a man made problem for which […]
Boo-hoo, have you ever tasted the spooky brains of a bell pepper? This recipe is sure to give a bit of shiver to little guests, whilst satisfying their hunger. To make a hearty meal, add minced meat or (precooked) beans to the sauce – especially if you are expecting very hungry halloweeners.
Redefine your seafood salad with fruit and crunchy green cabbage – there is no need the eat the same old coleslaw to benefit from the goodness of these powerful antioxidants. Furthermore cabbage is known to reduce ‘bad’ cholesterol and reduce the risk of cancers. Carrots and cashew nuts add to the crunchiness of this dish […]
This zucchini-potato fritter recipes is loved by numerous children - big and small.
Delicious food, great company and perhaps a trip somewhere – isn’t this what summer is about? Every summer, I travel back to my roots to Europe to enjoy the year’s best time together with my family and friends. Spending a lot of time outdoors, we are a hungry lot – and I’m responsible for the […]
Do your kids just LOVE ketchup? Make you own healthy one with this super easy recipe with your kids.
Strawberries are packed with vitamin-C that helps our bodies to develop resistance against infections. Baked with super healthy oats, there is therefore no need to resist our delicious strawberry cake – a must at every summer party. This cake can be partially prepared in advance, whereas kids will love to get involved in putting it […]
June is the month of summer in many parts of the world. Whilst kids finish their school term and holiday plans are made, friends and families in the Nordic countries gather to celebrate Midsummer. In Kangasala, my home town in the heart of the lake district in Southern Finland, it looks like the famous midnight […]
Kids love to ‘slurp’ and our healthy Shrimp Spaghetti is ideal for that, without the tomato mess.
Mother’s day is just around the corner and whilst it’s nice to be surprised with a lovely treat, why not give dad and kids a bit of a nudge as to what you might be expecting? Dietitian, Sports Nutritionist – and a mother of three – Jane Freeman explains that industrially produced cakes and other […]
I do get it. I really do. It’s that one time in a year, the special day when wishes are granted, dreams come true. I am talking about birthdays, in particular, children’s birthday parties to which, along with my children, I get invited rather frequently. Maybe something like 10 to 15 times a year. I […]
We often get caught in a sea of information about healthy eating and especially what’s the best for our children. The information on the Internet is confusing or misleading, and sometimes it actually does take a dietetic qualification to decipher certain things – Claudia Correia, Yourfamily.Kitchen contributor and Dietitian at the Raffles Hospital in Singapore […]
This super easy dish offers a great balance of the 3 macronutrients - protein, carbohydrates and fats.
Succulent chicken, served with roasted vegetables and potatoes, this is the perfect family meal which kids will love.
Nothing sheepish about this meal! Lamb provides great quality protein and Vitamin B12 - important for growing bodies.
The oilier the fish, the more omegas it contains, however it is good to consume all fish varieties.
With Chinese New Year (CNY) knocking our doors, one can definitely feel the bustling atmosphere, hear the cheery music and see the seas of red and gold almost everywhere in Singapore. This is what gets everyone – visitors and locals alike – excited for one of the biggest holidays in Asia. Yourfamily.Kitchen contributor and Singaporean-Chinese […]
We all need a little sweetness in our lives – especially at Valentines – and this can certainly be incorporated in to a healthy diet. Nutritionist Liza Rowan explains how: Many of us struggle with that mid-afternoon energy slump, or the infamous late night sweet-attack. Rather than fight these urges, and risk throwing the towel […]
High in Omega 3 fats, this (wild) salmon roast is super easy to prepare. No hassle. By Singapore Mumpreneur of the Year.
For a great moist tasting cookie, try these easy-to-make ones, sweetened with maple syrup.
A delectable sweet snack made out of only three ingredients - and gluten free.
A very nutrient rich, versatile dish - and a great source of energy and fibre for growing kids especially.
Pizza for dinner – great! However there’s pizza, and there is pizza. Our healthy variation comes with a whole-wheat base topped with a nutritious pasta sauce with lots of veggies and some cheese. Let your kids help you.
Give salmon new twist with rhubarb - a real allrounder in terms vitamins (A, B, K) and other essential nutrients. Enjoy this dish - seasonal in Scandinavia now.
As we learned from Nutritionist Liza Rowan’s live interview in BBC last week, potatoes are – low in fat – high in nutrients (especially Vitamin C, Potassium and Manganese), and – a good source of energy and fibre. What else do you need to know about this nutritious spud? Here are our potato facts: In […]
Spinach is one of the most nutrient dense foods and eggs are rich in necessary amino-acids - building blocks of protein.
And, yes, we do have some dads on board as well. Our intercontinental design and tech team got together in Singapore on Monday January 12th. The following day, our Nutritionist Liza Rowan went global on BBC World News. We are super excited to spread the message of healthy eating around the world for the benefit […]
Most kids love noodles. Together with cabbage, carrot and broccoli they make a vitamin-rich meal.
Kids can really have a lot of fun with these Energy Balls, experimenting with many different ingredients and decorations.
Yourfamily.Kitchen Nutritionist Liza Rowan was interviewed in BBC World News ny anchor Rico Hizon on 13th January, 2015 about the ‘humble’ potato and other nutrition insights, especially in Asia. See her interview now by clicking on ‘play’ below. See Liza’s healthy family recipes here. More about Liza here.
New year is the time of resolutions – but can you actually keep them? Swapping conventional pasta, white rice and bread with whole grain produce does not require much of effort, yet it helps boost your family’s health and wellbeing. Why is ‘brown’ or wholegrain better? Nutritionist Liza Rowan explains: Whole-grains are made up of […]
A fantastic option to start your meal with - this soup is rich in antioxidants, vitamins, minerals and fiber but low in calories.
All Yourfamily.Kitchen recipes have been tested, tried and approved by real families – from preparation methods down to the last bite. Our Bean Lasagna is a big hit with Mary (2,5 years) and her mum Susanna, founder of Yourfamily.Kitchen. What is your family’s favorite recipe? We’d love to know what works well for your family. […]
These chunky, highly nutritious tacos are a big hit with our Nutrionist Liza Rowan's boys.
Our super healthy pasta includes cauliflower, high in vitamin C, K and fibre. Peas and bell peppers add vitamin B’s.
End of the year is the busiest time for many of us – but it should not be an excuse for not nourishing ourselves well, in advance of the celebrations. Be sure to pack a healthy snack or a light lunch with you and your kids, especially if you’re looking at a busy day ahead. […]
For a comfortable yet nourishing meal at home, you can't go wrong with this Chicken'n Egg Rice prepared with brown rice.
Balanced with low GI carbohydrates, protein and vitamins, it's a perfect companion for a busy day.
This super easy guacamole goes well as a side dish, or as a healthy snack between meals.
The beans give this lasagna a nice ‘meaty texture’, while adding quality protein and fibre. A very satisfying meal.
Kareen Lai is Singapore's 2014 'Mumpreneur' of the year, and this is her favorite, quick recipe.
Our fresh new website www.yourfamily.kitchen is now live with hand-picked, nutritionist approved family recipes anyone can cook in 30 minutes or less. This is the place to find all our nutritious and uncomplicated meal ideas, and we’re adding new ones every week. Search for specific ingredients you like – we also have numerous gluten and […]