Once you become a parent, it’s very easy to put your own needs right at the bottom of the list. Many of us spend time preparing lovely, balanced meals for our babies or toddlers, only to realise we’re living on leftovers, odd bites or whatever happens to be easiest at the end of the day. But looking after yourself really does matter too.
I know from experience just how hard this can be. With two children, work, interrupted sleep and the general juggle of family life, finding even a few minutes to think about what you might eat doesn’t always happen. And while we often talk about feeding our children well, parents’ nutrition can quietly slip through the cracks.
That’s why I’ve teamed up with Laura Matthews, to share some easy 5-minute meal ideas for tired mums. These are simple, realistic options designed to fit around real life.
Please note that some of the other recipes in this blog may need adjustments if you’d like to make them suitable for babies and young children. Please read more on guidance for foods that can pose a choking risk, along with tips on how to serve them safely.
Sometimes it’s easy to share meals with our kids, but other times it’s really not. Leftovers? Purees? Not enough for two? That’s where these ideas come in.
Quick meal ideas for new mums…
Laura and I have worked hard to try and make these:
- SO easy to prep – honestly do take 5 minutes to bung together
- Based on foods you’re likely to have around
- Based on store cupboard staples so they are likely to be foods that you can store for a while in your cupboards
- Balanced – containing most of the food groups you need each day
- Simple – not needing lots of skills or equipment to prepare
- We want to make healthy eating easy and delicious for parents. Meals you can make when you simply have no time at all!
- It’s a good idea to have a well-stocked cupboard and freezer. With foods such as herbs, spices, tinned beans, fish, fruit, etc to be able to assemble a quick meal for yourself. Also jarred foods such as grilled peppers, artichokes or sundried tomatoes in oil and pouches of lentils, rice, quinoa, etc are all super handy.
So get your online shopping sorted just to make these meals that little bit easier too.
Here are our Easy 5 Minute Meals for Tired Mums (and Dads)!
Buddha Bowl
Add half a pouch of pre-cooked grains (e.g. couscous, lentils, quinoa) to a bowl with some fresh or dried basil (optional). Add some cooked beetroot (vacuum packed beetroot is a great option as it can sit happily in the fridge for ages!). Jarred vegetables such as artichokes or roasted peppers in oil & dollop on a large spoonful of hummus on the side.
Toast Toppers:
The three toast toppers below are made using Biona rye sunflower seed bread (a great way to get them extra fibre and diversity in the diet) which include adaptations to make them suitable for babies too, but you can make them with any kind of bread or toast you enjoy.
1. Hummus with Carrot & Toasted Pine Nuts
Lightly toast a small handful of pine nuts in a dry frying pan for around a minute, until just golden. Spread hummus over toast, top with some grated carrot and finish with the toasted pine nuts for a bit of crunch. Serve as finger food slices for baby and omit the pine nuts. You can use shop bought hummus or make your own delicious creamy one in minutes with my Butterbean Hummus recipe – it’s up to you!
2. Peanut Butter & Raspberries
Spread your toast with peanut butter (or another nut or seed butter if preferred), then top with mashed raspberries for a naturally sweet, jam-like topping. Serve as finger food slices for baby, choose smooth nut butter and spread it thinly for baby.
3. Smashed Pea & Avocado with Seeds
Boil a handful of peas until tender, then mash with half an avocado and a little chopped fresh herb – basil or mint work really well. Spoon onto toast and sprinkle with toasted seeds and a drizzle of honey if you like. Serve as finger food slices for baby and omit the seeds (unless they are ground) and honey.
Quick Mackerel Pate on Oatcakes
Mix a tin of skinless & boneless mackerel fillets with 2tbsp of cream cheese, 2 chopped spring onions, a splash of lemon juice & 1 tsp horseradish sauce. Serve on oatcakes or crackers.
Tuna & Mixed Bean Salad with Tomatoes & CousCous
In a bowl mix up half a can of mixed beans (e.g. cannellini, borlotti) with half a can of tuna in spring water. Add a handful of halved cherry tomatoes, fresh or dried basil (optional) & toss in a dressing (e.g. 1tsp red wine vinegar & 1tbsp extra virgin olive oil). Add enough boiling water to cover 90g couscous and leave to sit until it’s soaked up all the water (5 mins maximum). This salad would go well with bread too, to dip in the dressing!
Salad Options
Here are some salad options too. You might want to add some carbohydrates such as rye bread, crackers, sourdough, couscous, potatoes to make them a “complete” meal. But I find these a good, quick accompaniment to the scraps you eat alongside the kids…!
1. Red Cabbage Salad
½ a small red cabbage, sliced up in a bowl (if you have one; use the grater attachment on your food processor to save even more time!). Throw in 3-4 handfuls of mixed fruit and nuts. Toss salad with lemon juice, olive oil and add pepper to taste
2. Carrot and Apple Salad
Grate one large carrot and one small apple and place in a bowl (or use the grater attachment on your food processor if you have one). Toss with pumpkin seeds (or any seed will do), throw in some raisins (I find jumbo the best) and add a drizzle of olive oil and lemon juice. Season with pepper, if needed.
3. Tricolore Salad
Slice ½ an avocado and 1 large beef tomato and around ½ a small ball of mozzarella. Layer up and drizzle with olive oil (and balsamic vinegar if you have some) and tear and scatter on some fresh basil leaves (or dried are fine!)
4. Pear, Rocket and Blue Cheese
Add a few handfuls of rocket to a bowl. Slice some pear and add it on top of the rocket. Crumble some stilton (any cheese fine but stilton works well) on top and throw in a handful of walnuts. Drizzle with olive oil and a splash of balsamic or even some honey if you’re feeling fancy.
p.s. if you’re pregnant you need to watch the type of blue cheese you’re having, so please find out more about eating cheese while pregnant.
5. Watermelon, Feta and Mint
This is a classic summer salad. Chop up chunks of watermelon, drizzle with olive oil, crumble feta and tear some mint leaves and add to the top. Voila!
If you want to serve some of these to your baby too…check out my blog on preparing choking risk foods to see how to make them safe…or just make them just for you!