4 super easy, flexible, go-to recipes

Rebecca Hawker, nutritionist and wellness coach, shares four of her favourite easy recipes. Bek knows too well that navigating healthy food choices for yourself and the whole family isn’t always easy.

Add to that managing work demands and the endless commitments outside of work, and it’s like giving your toddler free reign in the toy department at a busy shopping centre whilst you’re blindfolded…it can seem impossible to keep track. 

In reality, if we simply break the task down into smaller, more manageable ‘bite-size’ pieces (pun intended!), then it can become a little less chaotic and more habitual.

As a nutritionist, feeding my family healthy meals should come naturally…except that I also hold several thousand other roles, and I’m only human, so sometimes good food choices can slip to the bottom of the priority list.

Download my super easy, flexible, go-to recipe ideas below.

Build your own stir-fry – The ultimate, versatile, quick weekday meal. Download PDF recipe here.

Choc energy slice – Boost your kids’ energy levels during the day by packing this yummy slice into their lunchbox. NOTE: contains nuts. Download PDF recipe here.

Vegetarian pasta ‘bolognaise’ – This delicious, hearty vegetarian meal will satisfy the whole family. Download PDF recipe here.

Last but not least and one of my kiddies favourites:

Build you own wraps with shredded, slow-cooked chicken – Great for lunch or dinner, kids will love helping to prepare these tasty, healthy wraps.


  • 2-4 raw, skinless chicken breasts (alternatively, use pre-cooked, shredded BBQ chicken)
  • coconut milk or tomato passata to cover
  • 1 tablespoon dried mixed herbs
  • 4 whole grain or gluten free wraps
  • 1 avocado
  • 1 cup baby spinach
  • 1 Lebanese cucumber, sliced
  • 1 red capsicum, sliced

Yoghurt dressing

  • ½ cup Greek-style yoghurt
  • 1-2 tablespoons Dijon mustard
  • a dash extra virgin olive oil
  • lemon juice to taste


  1. Place chicken breasts into a slow-cooker. Cover with coconut milk or tomato passata and dried herbs. Cook on low heat for 6-8 hours or high heat for 4 hours. Once cooked, use a fork to shred the chicken.
  2. To prepare the wraps, place wrap on a flat surface. Spread ¼ avocado over the wrap and arrange ¼ of the baby spinach, cucumber and capsicum along one side. Top with ¼ of the shredded chicken.
  3. To make yoghurt dressing, combine remaining ingredients in a bowl and whisk until combined. Drizzle over chicken to taste.
  4. Roll up wrap, folding in ends, to enclose filling. Repeat with remaining ingredients.
  5. Store any leftover chicken in an air tight container in the fridge for 2-3 days or freeze for later use. Also great for tacos, rice dishes, salads, etc.

Written by Rebecca Hawker. Bek is a nutritionist and wellness coach who supports busy mums in achieving their health and wellness goals. Through evidence-based nutritional advice and a gentle, heart-centred approach to coaching, Bek is passionate about helping mums learn to prioritise themselves again.

Find out more about Bek on her websiteFacebook and Instagram.


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