And just like that, the house is a lot quieter. Our visitors have flown home and we are back to the status quo. We are doing a bit of a biscuit/cookie detox though! I am just not buying any so the temptation is not there. I have packed the fridge full of fruit instead and stocked up on organic cheese sticks and pistachios (fruit is healthy but it is even better when you pair it with protein to steady the energy release.)

After a week of cooking for eight, instead of the usual four, I thought I would be tired of cooking but I am actually in the swing of making big family style dinners. Throw it in the middle of the table and help yourself! I am often asked what I make for dinner and it does vary hugely. I usually shop by starting with the protein in the store, buying what looks good (meat, chicken, fish etc) and then going from there. But if you did not grow up cooking, then it can be harder to know what to throw together. That is one of the tricky parts of being an adult – everyone expects you to be able to cook or meal plan because you are a grown up! But one does not necessarily follow the other.

Whether you need help because cooking was not really part of your upbringing, or you simply are bored of your usual rotation, I thought I would share a week of ideas for you – although we went to Trattoria one night, so you actually only have six! This is what I cooked for our guests last week – mainly things that I could pop in the oven and forget about, although a few things were more hands on. You have had two of these recipes before, but the fried rice (a healthy version!) is new. I included the cajun chicken and bolognaise just so you have everything in one place. Enjoy!

Six easy family dinners!

1. Hot dogs (the good kind!), salad and watermelon.

This was quick and easy after the airport run. I never buy actual hot dogs… I just know too much about what goes in them! Instead, we get English sausages from Miles or Supermart, or the Niman Ranch sausages. Always prick the skins and bake them so that excess fat drains out. We served them in wholewheat hot-dog buns with a big green salad on the side and watermelon wedges on the side. I also did some oven fries for the hungry teens (I really like the Alexia brand, and baking fries in the oven is MUCH healthier than deep-frying.)

2. Cajun baked chicken with baby new potatoes, broccoli and green beans.

Recipe below. I know the temperature sounds high but it comes out really tender. You have to do the salt water and let it rest though. Cook double chicken so you can use leftovers for the fried rice.

3. Teriyaki Salmon bowls.

We gave you the recipe for this last week. Have a look online if you don’t have it to hand! Cook extra rice to use in the chicken fried rice.

4. Chicken fried rice.

Recipe below. This is a healthier take with less oil than a takeout version. We pop a lightly fried egg on top, but you can scramble the egg of you prefer and toss it in. If you are using leftovers and do not have quite enough, then you can serve something on the side such as gyzoa – Miles always have good ones in their deli. And have a huge bowl of steamed edamame in the pods too – such a fun and tasty way to get some veg in!

5. Easy oven-baked bolognaise.

Recipe below. This is a great one when you have company as it just bubbles away slowly in the oven. Serve with spaghetti (whole wheat or brown rice spaghetti) and green veg or salad on the side.

6. Baked pork tenderloin with mashed potatoes, broccolini and peas.

If you are buying pork, go for organic if possible. Either choose a pre-marinated option or rub the tenderloin with Italian herbs. Follow package directions, but once it is cooked, do make sure that you let the meat rest (under foil) for ten minutes before slicing. Just like the chicken, this keeps it super moist! When it comes to the mash, either combine regular and sweet potatoes, or steam some cauliflower above your white potatoes. You can then mash the caluflower and white potatoes together and it is so good (while being much lower in carbs.)

Quick and Easy Cajun Chicken

(serves 4)

Ingredients:

4 chicken breasts – ideally organic

Light olive oil

Cajun seasoning

Sea salt

Method:

1. Unpack the chicken breasts and place in a bowl of room temperature water, with one tsp salt. Allow to soak for 30 minutes.

2. Preheat the oven to 450F. Lightly grease a baking dish with light olive oil.

3. Pat the chicken very dry and place in the dish. Coat on both sides with cajun season.

4. Bake at 450F for 15 minutes. Once cooked, rest the chicken on the side, covered with foil for ten minutes. This is an important step as it keeps the juices in the chicken and makes it very moist.

5. Serve with two green veg and a healthy carb (eg brown rice, butternut squash, roasted pumpkin, carrots, quinoa or lentils!)

Chicken fried rice

(serves 4)

Ingredients:

1 tbsp light olive oil

1 small red onion, peeled and diced

1 clove garlic, peeled and crushed

2 cups left over diced cooked chicken

4 servings basmati rice, cooked

2 tbsps low-sodium tamari sauce

2 tsps sesame oil

4 eggs

4 tsp toasted sesame seeds

2 spring onions or some chives – green parts only, finely chopped

Method:

1. Heat the olive oil over a medium heat in a large non-stick pan such as a Le Cruset or similar. Add the onion and garlic, stir, reduce the heat to very low, pop on the lid and let the onions/garlic stew for a few minutes.

2. Then add the diced chicken, allowing it to heat through. Meanwhile, lightly fry four eggs and set to one side, keeping them warm.

3. Once the pork is heated through, add the rice, soy sauce and sesame oil. Toss well, making sure that the rice is piping hot. If it catches on the bottom, you can put this in the oven for 10-15 minutes to heat through instead (preheat to 375F if you anticipate this step).

4. Place the rice in bowls and top with a fried egg and a sprinkle of sesame seeds and green onions/chives.

5. Serve with a big bowl of steamed edamame (wedges of lime and a little salt for flavour.) If you did not have quite enough leftover pork/rice to make this a complete meal for all parties, you could serve some gyzoa on the side too. Miles have great gyzoa at the deli and they are easy to reheat.

Easy oven-baked bolognaise

(serves 4-6 people)

Ingredients:

1 tbsp light olive oil

1 large onion, finely chopped

1 large clove garlic, peeled, crushed, finely chopped

3 sticks celery, rinsed, finely chopped

2 packs ground beef (grass-fed if possible)

1 26oz carton San Marzano crushed tomatoes (or similar – but do choose crushed)

½ cup red wine (optional, can replace with beef stock or even water)

2 tsp dried oregano, Herbs de Provence or Italian herbs

1 tsp dried thyme

1 tbsp maple syrup

1 cup unsweetened almond milk

1 heaped tsp corn starch

Salt and pepper, to taste (suggest approximately ½ tsp salt)

Method:

1. Preheat the oven to 350F

2. Heat the oil in a large pan (oven proof) on the stove-top, add the onion, garlic and celery. Stir and then cover. Allow to sweat and soften over a low heat for five minutes.

3. Add the beef and brown it.

4. Add the tomatoes, herbs, wine and maple syrup. Stir to combine. Cover and bake in the oven for approximately one hour and 20 minutes.

5. Once cooked, flavourful and soft, season to taste with salt and pepper.

6. Place over a low heat on the stove top. In a small cup, mix together the corn starch with a little of the almond milk until it forms a thick liquid. Stir this in to the bolognaise, keeping stirring as the sauce thickens. Gently stir in the rest of the almond milk – sounds like an odd step, but this makes the sauce slightly creamy and it is so good.

7. Check seasoning.

8. Serve with spaghetti and lots of green veg or salad.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. She works at Waterfront Wellness in Bermuda. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.