Family dinners beat screen-time rules for happiness

Parents imposing screen-time rules are everywhere, but research suggests the real solution may be simpler: shared family meals, says Chef Ryan Allen from The Cooking Duo

Studies show family meals are linked to better nutrition and stronger family relationships. They also see children consuming more fruits and vegetables, and fewer sugary drinks. Then there’s improved mental wellbeing, and lower rates of risky behaviour. It’s not just about how long kids are on screens, but what the family does together instead.

Even busy families can make it work. The goal isn’t a gourmet meal every night, but a consistent shared moment. Start small: a simple one-pot dinner, a sheet-pan meal, or even breakfast together. The biggest benefit isn’t just nutrition, but the relationship that happens when families sit and talk.

How to make family meals work – even when you’re busy

Make the meal the event – not the TV
If the family is already gathered, you’ve won half the battle. Put phones away or play music to make mealtimes feel special.

Cook together – even if it’s just a 10-minute job
Kids can also help with simple tasks like washing vegetables, stirring, or setting the table, in turn building ownership and reducing mealtime resistance.

Keep meals simple but consistent
One-pot meals, sheet-pan dinners, and slow-cooker recipes make family meals achievable even on hectic nights.

Use theme nights to make it fun
Taco Tuesday, Curry Night, or Pizza Friday turns meals into something kids look forward to.

Make conversation the goal, not perfection
Family meals don’t need to be Instagram-perfect. The goal is connection, not a clean kitchen.

Don’t over-rule picky eaters
Let children choose between two options or let them add their own toppings. This reduces mealtime battles and encourages independence.

Quick recipes that make shared meals easy

Cheesy Chicken & Rice Casserole

Why families love it: It’s a warm, comforting one-dish meal with chicken, rice, and gooey cheese.

Ingredients (serves 8):

• 2 cups cooked chicken (rotisserie or shredded)
• ¼ cup melted butter
• 3 cups low-sodium chicken stock
• 1 cup sour cream
• 2 cups long-grain rice
• 1 tsp dried rosemary
• 1 tsp paprika
• ½ tsp oregano
• ½ tsp thyme
• ½ tsp basil
• 2 cups shredded mozzarella
• Fresh parsley to garnish

Method:

1. Preheat oven to 190°C and grease a 9×13 dish.
2. In a bowl whisk the chicken stock, sour cream, butter, rice, spices, and 1 cup of mozzarella.
3. Pour into the dish, cover with foil and bake for 45 minutes.
4. Remove foil, sprinkle with remaining cheese and bake for an extra 15 minutes.
5. Rest for 10 minutes and garnish with parsley before serving.

Sheet Pan Sausage & Veggies

Why it works: It’s a one pan dish with minimal clean-up for busy family dinners.

Ingredients (serves 4):

• 1lb sliced smoked sausage
• 1 chopped red pepper
• 1 chopped yellow pepper
• 1 sliced courgette or broccoli florets
• 2 sliced carrots
• 1 chopped onion
• 1lb quartered new potatoes
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tbsp Dijon mustard
• 1 tsp paprika
• 1 tsp garlic powder
• 1tsp Italian seasoning

Method:

1. Preheat oven to 200 °C.
2. Toss the sausage and vegetables with oil and seasonings, then spread on a baking sheet.
3. Whisk the honey and Dijon mustard then drizzle over the top
4. Roast for 30 minutes until the sausage is browned and vegetables are tender.

Creamy Tuscan Ravioli

Why it works: It’s a 30-minute skillet meal ideal for weeknights when you want something quick but special.

Ingredients (serves 6):

• 1 (25 oz) pack cheese ravioli
• 2 tbsp butter
• 3 tsp minced garlic
• 1 cup heavy cream
• ½ tsp salt
• ½ tsp pepper
• ½ tsp paprika
• 1 tsp Italian seasoning
• ¼ cup grated parmesan
• 1 cup chopped baby spinach, chopped
• ½ cup chopped sun-dried tomatoes

Method:

1. Cook ravioli as per the packet instructions and then drain.
2. Melt the butter and then sauté garlic for 30 seconds.
3. Add the cream and seasonings and then bring to a simmer.
4. Whisk in the parmesan until smooth.
5. Stir in the spinach and sundried tomatoes.
6. Toss the ravioli in sauce and serve.

Slow Cooker Chicken Enchilada Casserole

Why it works: It’s real comfort food for weeknights when you want something hearty.

Ingredients (serves 6-8):

• 2lbs boneless, skinless chicken breasts or thighs
• 2 cups of red or green enchilada sauce
• 1 can of chopped tomatoes
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp pepper
• 1 can of rinsed and drained black beans
• 1 cup of fresh, frozen or tinned sweetcorn
• 2 cups of shredded cheddar
• 8 small corn or flour tortillas, torn into pieces (optional for layering)
• Fresh coriander, avocado, sour cream, or lime wedges to garnish

Method:

1. Place the chicken in the slow cooker and pour over the enchilada sauce, tomatoes, and spices.
2. Cook on low for 4–6 hours (or high for 2–3) until the chicken is tender.
3. Shred the chicken in the slow cooker and stir in the black beans and sweetcorn.
4. Optional: Top with torn tortillas and half the cheese; then cook for 10–15 minutes until melted.
5. Serve hot with cilantro, avocado, sour cream, or lime.
6. Add diced green chiles or hot sauce for a spicier version.
7. For an extra crunch, sprinkle crushed tortilla chips on top before serving.