The family dinner recipe Sam Wood’s daughters can’t get enough of
The dinner recipe that’s a guaranteed hit in former Bachelor and fitness expert, Sam Wood’s house.
When it comes to feeding a family, most parents are just trying to get something nutritious on the table that everyone will actually eat.
For Sam Wood, that’s no small feat. Eleven years after appearing on The Bachelor and meeting wife Snezana, the founder of 28 by Sam Wood is balancing a thriving fitness business with life at home with daughters Willow, 8, Charlie, 6, and Harper, 3. (Sam is also stepdad to Eve, 21, who is based in New York).
And despite what you might expect from one of Australia’s best-known fitness experts, family dinner isn’t all grilled chicken and steamed broccoli.
In fact, one of the biggest hits in the Wood household is smashed cheeseburger tacos, a healthier take on takeaway that makes dinner time a hit.
We spoke to Sam about feeding a family on a budget, navigating fussy eaters and why balance matters more than perfection.
Cheeseburger tacos sound like the ultimate family dinner win! What do your kids think of them?
My girls absolutely love our smashed cheeseburger tacos. They are perfect for Friday night ‘fakeaway’ ideas as you don’t have to leave the house, sacrifice on taste and flavour and can keep on track of your health goals (while keeping the kids happy too).
Busy parents are stretched for time and money right now. What are some budget-friendly staples you always keep in the pantry?
Eating well on a budget really doesn’t need to be complicated. I always come back to simple staples that most families already know and love such as things like rice, oats, wholegrain bread and pasta that are filling, affordable, and give you steady energy throughout the day.
From there, it’s about adding in healthy, protein-rich options like eggs, canned tuna, lentils, and Greek yoghurt, which help support growth, recovery and keep everyone feeling satisfied for longer. Then we load up on seasonal fruit and veg, plus frozen options like mixed vegetables or berries, which lock in nutrients, are just as healthy as fresh, and help keep costs down while reducing waste. With a few pantry basics like canned tomatoes, olive oil and simple herbs and spices, you can turn all of this into easy, nourishing meals that are balanced, wholesome and work for the whole family.
Are there any underrated supermarket ingredients you think families should be reaching for more often?
I think couscous and rice bakes are such an underrated opportunity when it comes to easy family meals. We love grilling some chicken, roasting a tray of veg and then bringing it all together in a big couscous bowl. It’s simple, fresh and really filling.
From a protein point of view, a good tuna pasta is another go-to. It’s affordable, feeds a big family easily, and still ticks the boxes for a balanced, high-protein meal. We like to level it up a bit too with things like tuna, capers, fresh herbs and a sprinkle of parmesan. It keeps it feeling really delicious without adding any complexity or huge costs.
What are your favourite healthy snacks that still feel satisfying for kids?
My girls LOVE a banana smoothie after school or anything that is cheese, crackers and cut up carrot sticks.
What’s your advice for parents trying to get fussy eaters to try healthier foods?
For example, every morning my girls and I will sit around the kitchen bench and make breakfast as a family. I know it’s a luxury to have time in the morning, but we make this a priority and try and get set up the evening prior so we can do this ritual. The girls usually opt for egg soldiers or oats on the stove – both so good for little mouths and also great from a budget perspective. I usually incorporate the girls getting involved by adding to their oats and picking toppings such as honey/peanut butter and seasonal fruit and it’s such a great meal all year round.
What are your top tips for making one meal the whole family can eat without cooking multiple dinners?
We’re big fans of one-pan meals at home. Whether it’s fish, pasta, a simple family pie or something Mexican-inspired such as fajitas, we always try to keep things easy, fresh and low-fuss.
We also love bringing everything to the middle of the table so the girls can get involved, serve themselves and really feel part of it. It gives them that sense of ownership over their meal like they’re building their own bowl and we’ve found it makes mealtimes more fun, more relaxed and something we all actually enjoy together.
How do you approach treats and takeaway with your family? Is it all about balance?
We’ve just signed a really exciting partnership with Foxes Den, as our food delivery partner for my app 28 by Sam Wood, which is a fantastic alternative to takeaway without compromising on taste. Our members can order a great variety of meals, including their popular butter chicken, which has become a real hit in our house.
That said, I’m also a big believer that the occasional takeaway with the kids is totally fine and often becomes part of those special core memories. Whether that’s heading to the footy and grabbing a meat pie and hot chips with my girls, or on holidays enjoying fish and chips on the beach.
For me, it really comes back to balance and an 80/20 approach. At home, we focus on serving nutritious, meals and we never label foods as “good” or “bad”, instead, we try to educate our girls on what a normal, balanced week looks like, where those nourishing meals are the everyday, and treats like cake and ice cream absolutely still have their place and can be enjoyed without guilt.
Cheeseburger Tacos recipe
Serves: 4
Prep: 15 minutes
Cook: 5 minutes
Ingredients
- 8 wrap(s) corn tortilla(s) *2 mini tortilla wraps
- 480 g beef mince
- 100 g cheddar (or tasty) cheese
- 2 cup iceberg lettuce finely shredded
- 400 g tomato(es) 1/2 tomato sliced
- 200 g onion (brown) 1/4 onion diced
- 4 tbs pickle
Ingredients for sauce
- 2 tbs pickle 1/2 tbs of pickle juice
- 4 tbs mayonnaise
- 4 tsp mustard (dijon)
- 4 tsp tomato sauce
Method for sauce
1. Divide the beef mince in half and press onto the tortilla wraps so it’s a thin layer, season with salt and pepper.
2. Place mince side down in a hot fry pan and cook for 2-3 mins. Flip and place the cheese slices on top of the beef mince. Cook for 2 mins for cheese to melt and underside of the beef to cook through the wrap.
3. Meanwhile, mix sauce ingredients together in a bowl and set aside.
4. Place tacos onto a plate and top with lettuce, tomato, pickles, onion and the burger sauce.
* Make sure the beef is only a thin layer so when you flip it over the other side cooks through the
tortilla.
* Can add 80g potato chips to serve.
