Veggie Pancake with Whipped Ricotta

Veggie Pancake with Whipped Ricotta

Serves: 8

Ingredients:

  • 1 large carrot
  • 1 zucchini
  • 1/4 Chinese cabbage
  • 4 spring onions
  • 1/3 cup plain flour
  • 1 teaspoon crushed garlic
  • 1/3 cup smooth ricotta
  • 4 eggs
  • Salt & pepper to taste

Whipped ricotta ingredients:

  • 1/3 cup smooth ricotta
  • 1 teaspoon garlic extra virgin olive oil
  • 1 teaspoon lemon juice

Method:

  • Spiralise or finely julienne the zucchini and carrot and place in a mixing bowl
  • Add the finely shredded cabbage (excluding the thicker core) and the shredded spring onion
  • Add the flour and mix well ensuring all the vegetables are evenly coated
  • Add in the remaining ingredients and mix well until evenly coated and well mixed
  • Spray a non stick frying pan with cooking spray and place even sized dollops of the mixture gently evening in thickness
  • Cook for 3-5 minutes over a medium-low heat until golden brown
  • Flip the pancake and flatten slightly with your flip and cook for another 3-5 minutes until full cooked
  • Place on paper towel to drain any excess moisture while cooking the rest of the mixture.
  • To make the whipped ricotta place the ricotta, garlic EVOO and lemon juice in a blender and combine until well mixed and creamy
  • Serve the pancake either cold or warm topped with a spoonful of whipped ricotta

Nutritional Value per portion:

  • Calories: 90
  • Total fat: 4.5g
  • Total carbs: 6.7g
  • Sugar: 0.5g
  • Protein: 5.3g

Recipe Notes:

  • Store in an air tight container for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Homemade Baked Beans

Homemade Baked Beans

Serves: 4 portions

Ingredients:

  • 2 teaspoons olive oil
  • 1/2 leek finely shredded
  • 1 garlic clove, crushes
  • 400g tin crushed tomatoes
  • 400g tin butter beans, drained and well rinsed
  • 1/2 tablespoon sugar free maple syrup
  • 1 teaspoon paprika
  • 1 teaspoon celery salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon ground chilli powder

Method:

  • Heat the oil in a heavy based non stick saucepan and sauté the leek for approximately 5 minutes until translucent and softened
  • Add the garlic and all dried spices and fry off until aromatic, approximately 1 minute
  • Add the tomatoes and maple syrup simmering over a low heat for 10 minutes to let the flavours infused
  • Add the drained beans and simmer for another 10 minutes
  • Add salt to your flavour palate and enjoy.

Nutritional value per portion:

  • Calories: 139
  • Total fat: 3.4g
  • Total carbohydrates: 17.9g
  • Total sugar: 4.7g
  • Protein: 7.3g

Recipe Notes:

  • Store in an air tight container in the fridge for up to 3 days
  • This recipe is freezer friendly to be consumed within 6 months.
  • A delicious additional to your weekend breakfast cook up or even bake an egg in.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Cream of Mushroom Soup

Cream of Mushroom Soup

Makes: 5 bariatric portions or 2 standard portions

Ingredients:

  • 1 tablespoon butter
  • 1 onion, roughly chopped
  • 1 celery stalk, roughly chopped
  • 2-3 garlic cloves
  • 500g mushrooms
  • 200g cauliflower, roughly chopped
  • 3 cups chicken stock
  • 1 teaspoon onion flakes
  • 1 teaspoon celery salt
  • 1 teaspoon turmeric
  • 1/2 cup thickened cream

Method:

  • Sauté the onion, celery and garlic in the butter until the onion has softened and is slightly translucent
  • Add in the mushrooms and cauliflower tossing through the mixture
  • Pour in the stock, onion flakes, celery salt and turmeric, cover with a lid and simmer over a low heat for 20 minutes of until the cauliflower is well cooked
  • Blend until completely smooth
  • Add salt to taste
  • Stir through the cream before serving

Nutritional value:

  • Calories: 179
  • Total fat: 15.5g
  • Total carbohydrates: 6.5g
  • Total sugar: 1.1g
  • Protein: 10.1g

Recipe Notes:

  • This recipe is a great way to use cauliflower stems to prevent wastage
  • Store in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Broccoli and Feta Tortas

Broccoli and Feta Tortas

Makes: 12

Ingredients:

  • 6 eggs
  • 1 cup smooth ricotta
  • 200g danish feta, roughly crumbled
  • 200g broccoli stem, grated
  • 1 small onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella cheese
  • 2 garlic cloves, crushed

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 12 silicon muffin cups but lightly spraying
    Place the eggs and ricotta in a large mixing bowl and whisk until thick and creamy like a custard
    Add in the remaining ingredients and stir through until well combined
    Spoon the mixture evenly between the 12 muffin cups
    Bake for 35 minutes or until golden and cooked through, they will be cooked through when firm on the edges with a gently wobble in the middle
    Remove and allow to cool in the trays for 10 minutes before removed to cool on a wire rack completely.

Nutritional Value per Tortas:

  • Calories: 175
  • Total fat: 7g
  • Total carbohydrates: 2.7g
  • Sugar: 0.5g
  • Protein: 11.7g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Breakfast Ham Cups

Breakfast Ham Cups

Makes: 15

Ingredients:

  • 15 round thin slices of ham
  • 8 eggs
  • 1/4 cup natural yoghurt (or cream)
  • 1/2 cup grated cheese
  • 1 small onion, finely diced
  • 1 broccoli stem, grated (approximately 80g)
  • 1 & 1/2 tomatoes, diced
  • 4 mushrooms, diced
  • 4 asparagus spears, thinly sliced
  • 2 garlic cloves, finely diced

Method:

  • Preheat an oven to 180 degrees Celsius and prepare a silicon muffin tray by gently spraying each well
  • Add the eggs, yogurt and cheese to a mixing bowl gently whisking until well combined
  • Add all onion, tomato, mushroom, asparagus and garlic into the egg mixture and mix until well combined
  • Take a slice of ham and line a muffin tray well with the ham and spoon in the egg mixture until just under level with the muffin tray
  • Repeat with the ham slices and mixture until all used
  • Bake for 20-25 minutes until golden and the egg mixture is set, this is indicated by being slightly firm to touch but with a gentle jiggle in the centre.
  • Allow to cool for 10 minutes in the tray before moving to a wire rack to cool completely.

Nutrition value per ham cup:

  • Calories: 89
  • Total fat: 4.8g
  • Tots carbs: 2.5g
  • Sugars: 0.8g
  • Protein: 8.7g

Recipes notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Serve hot or cold

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Brown Rice Quinoa Salad

Brown Rice Quinoa Salad

Makes: 4-8 side portions

Ingredients:

  • 250g packet microwave brown rice & quinoa
  • 125g can corn kernels, drained
  • 125g can chick peas, rinsed and drained
  • 4 spring onions, finely sliced
  • 1/2 cup diced roast pumpkin
  • 1 large tomato, diced
  • 1/2 continental cucumber, diced
  • 1/4 edamame
  • 1/4 cup fresh flat leaf parsley, shredded
  • 3/4 tablespoon soy
  • 3/4 tablespoon garlic extra virgin olive oil
  • 2 teaspoons lemon juice

Method:

  • Cook the brown rice & quinoa in the microwave as per the instructions on the packet
  • Spread out on a plate and allow to cool, minimum 20 minutes
  • Add in all other ingredients and mix well.

Nutritional Value (for 8 portions):

  • Calories: 93
  • Total fat: 2.1g
  • Total carbs: 14.8g
  • Sugar: 1.1g
  • Protein: 2.8g

Recipe Notes:

  • Store in an air tight container for a maximum of 3 days
  • This recipe is not suitable for the freezer

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

 



Beef Stroganoff (Adaptation)

Beef Stroganoff (Adaptation)

Serves: 8 portions with a small side

Method:

  • 1 large onion, thinly sliced
  • 1 celery stalk, diced
  • 2 garlic cloves, finely diced
  • 500g lean beef, sliced
  • 220g button mushrooms, thinly sliced
  • 40g butter
  • 2 tablespoons plain flour
  • 1/2 packet French onion soup mix
  • 2 beef stock cubes
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons paprika
  • Salt
  • 2 cups water
  • 1/4 cup natural high protein yoghurt

Method:

  • Sauté the garlic, onion and celery in a non stick saucepan with some cooking spray, approximately 2 minutes
  • Add the beef and half of the sliced mushrooms until the beef is sealed
  • Add the the butter and stir until melted
  • Mix well, then add the flour, soup mix, stock cubes, paprika, Worcestershire sauce and salt stirring so the beef is well coated
  • Gradually add the water 1/2 cup at a time stirring well so the stroganoff is smooth and creamy
  • Simmer covered on a low temperature for 15 minutes
  • Remove from the heat, add the yoghurt stirring through until well mixed.
  • Serve and enjoy.

Nutritional value per portion:

  • Calories: 174
  • Total fats: 10.3g
  • Total carbohydrates: 4.8g
  • Sugars: 1g
  • Protein: 14g

Recipes Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Recipe provides 8 portions with a small side of 6 portions if serving without a side.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Zucchini & Corn Muffins

Zucchini & Corn Muffins

Makes: 18

Ingredients:

  • 2 large zucchini, grated
  • 1 cup frozen or fresh corn kernels
  • 150g lean bacon pieces
  • 140g grated cheese
  • 1 teaspoon celery salt
  • 2 garlic cloves, finely grated
  • 1 & 1/2 cups SR Flour
  • 1 cup high protein milk
  • 4 eggs
  • 3 tablespoons melted butter

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 18 silicon muffin cups by lightly spraying with cooking spray
  • In a large mixing bowl combine the zucchini, corn, bacon, cheese, salt and garlic
  • Add in the flour and stir until all ingredients are evenly coated in the flour
  • Whisk together the eggs, milk and melted butter
  • Pour the wet mixture into the dry mixture and fold through with a spatula until just combined
  • Spoon the batter evenly between the prepared muffin cups and bake for 25 minutes or until a cake skewer comes out clean
  • Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Muffin:

  • Calories: 126
  • Total fat: 7g
  • Total carbohydrates: 8.6g
  • Sugar: 2g
  • Protein: 7g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Delicious served warm or room temperature
  • White SR flour can be substituted for SR Wholemeal flour.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Brown Rice Salad

Brown Rice Salad

Makes: 4 portions

Ingredients:

  • 2 teaspoon extra virgin olive oil
  • 1/2 onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1 garlic clove, finely diced
  • 2 asparagus stalks, sliced
  • 1 mushroom, finely chopped
  • 2 tablespoons frozen baby peas
  • 2 tablespoons frozen corn kernels
  • 1 bacon chop, finely diced
  • 125g cooked brown rice**
  • 2 teaspoons soy sauce

Method:

  • Heat the oil in a heavy based non stick frying pan and add in the onion, celery and garlic sautéing for 2-3 minutes or until the onion starts to become translucent
  • Add in the bacon chop, asparagus, mushroom, peas and corn and continue to sauté for a further 2-3 minutes until the vegetables are slightly under cooked
  • Add in the cooked brown rice and soy sauce tossing through the mixture until well combined
  • Serve warm or cold.

**an alternative to cooking your own brown rice in a small portion is to purchase the pre-cooked brown rice microwave cups, one microwave cup/portion is needed for this recipe

Nutritional Value per portion:

  • Calories: 113
  • Total fat: 5.2g
  • Total carbohydrates: 10.9g
  • Sugars: 0.7g
  • Protein: 4.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Bacon chop can be substituted with two trimmed bacon rashers

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Quinoa Salad

Quinoa Salad

Makes: 3 bariatric portions

Ingredients:

  • 1/2 cup quinoa
  • 1 cup chicken stock
  • 6 cherry tomatoes
  • 2 baby cucumber
  • 2 spring onions
  • 60g diced roast pumpkin
  • 1/4 cup shredded fresh herbs
  • 30g crumbled feta cheese
  • Squeeze lemon juice

Method:

  • Place the quinoa and stock with an additional tablespoon of water in a small saucepan with a well sealing lid
  • Uncovered bring to the boil
  • Once boiling, reduce the heat to a simmer and place the lid on the saucepan and simmer for 15 minutes
  • Once the time is up remove from the heat, keep the lid on without opening and sit for a further 10 minutes
  • Fluff up with fork before serving
  • Chop all remaining ingredients into even soE portions and mix through the quinoa
  • Finish with a light squeeze of lemon juice.

Nutritional Value per portion:

  • Calories: 103
  • Total fats: 3.8g
  • Total carbohydrates: 11.7g
  • Sugars: 3.3g
  • Protein: 5.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is not freezer friendly

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.