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.



Cauliflower & Broccoli Ricotta Fritters

Cauliflower & Broccoli Ricotta Fritters

Makes: 10 fritters

Ingredients:

  • 100g cauliflower
  • 100g broccoli
  • 1 egg
  • 2 tablespoons smooth ricotta
  • 2 tablespoons wholemeal SR flour
  • 1 tablespoon grated Parmesan cheese
  • 1 garlic clove
  • 1/2 teaspoon celery salt

Method:

  • Chop the cauliflower and broccoli into evenly sized pieces (stems included) and simmer in a pot of boiling water for 5-7 minutes until they are cooked with with a slight firmness
  • Drain the cauliflower and broccoli and use a fork to roughly mash, set aside to cool for approximately 5 minutes
  • Add in all the remaining ingredients and mix until well combined
  • Shape into 10 even sized balls
  • Prepare a non stick frying pan and spraying with cooking spray
  • Place the balls evenly into the frying pan and flatten into a fritter shape, approximately 3/4cm thick
  • Cook for 3-4 minutes until golden brown, gently flip and continue cooking until golden brown on the reverse side.
  • Serve either warm or cold.

Nutritional value per fritter:

  • Calories: 24
  • Total fats: 0.9g
  • Total carbs: 2.5g
  • Total sugars: 0.4g
  • Protein: 1.7g

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.



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.

 



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.



Asian Greens

Asian Greens

Makes: 2 bariatric sides

Ingredients:

  • 1 teaspoon sesame oil
  • 2 garlic cloves, finely diced
  • 1/2cm fresh ginger, finely shredded
  • 1/2 long red chilli, finely sliced (optional)
  • 1/2 cup broccoli, in even sized small florets
  • 1/4 cup green beans in 1.5cm pieces
  • 1/2 teaspoon sesame seeds

Method:

  • Heat the sesame oil in the bottom of wok and when hot add in the garlic, ginger and chilli and sauté for 1-2 minutes or until the chilli is popping
  • Add in the broccoli and beans and stir fry for 1-2 minutes, then add in 1 tablespoon of water and continue to cook to your preferred texture
  • If you like your vegetables with less crunch you may need to add another tablespoon of water
  • Picture shown has the vegetables softened but with a crisp crunch
  • Serve topped with the sesame seeds.

Nutritional Value per portion:

  • Calories: 51
  • Total fats: 2.8g
  • Total carbohydrates: 5.6g
  • Sugars: 1.3g
  • Protein: 1.5g

Recipe Notes:

  • Best served fresh
  • 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.



Balsamic Roasted Vegetables

Balsamic Roasted Vegetables
Serves: 1

Ingredients:

  • 4 asparagus spears
  • 1 tomato, quartered or thick slices
  • 3 small button mushrooms
  • 1 clove garlic, finely grated and chopped
  • 1 tablespoons balsamic vinegar

Method:

  • Preheat then oven to 190 degrees Celsius and line a tray with baking paper
  • Place the vegetables in a zip lock bag and spray with cooking spray
  • Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes
  • Place the vegetables on the prepared tray and roast for 10-15 minutes.

Nutritional Value per serve:

  • Calories: 37
  • Total fats: 0.1g
  • Total carbohydrates: 6.7g
  • Sugars: 4.5g
  • Protein: 2g

Recipe Notes:

  • Best served fresh
  • Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash.

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.



Opti-Kebabs

Opti-Kebabs

Makes: 8 kebabs

Ingredients:

  • 8 cherry tomatoes
  • 1 small red onion
  • 1 small zucchini
  • 1 small red capsicum
  • 1/2 small eggplant
  • 4 small button squash (summer squash)
  • 4 mushrooms
  • 2 cloves garlic
  • 1 tablespoons salt reduced soy sauce
  • 1 teaspoon lemon juice

Method:

  • Soak 8 wooden skewers in water while you prepare the vegetables
  • Chop the onion into 8 even sized wedges
  • Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces
  • Halve the mushrooms and button squash
  • Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables
  • Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well
  • Allow to sit for a minimum of 2 hours
  • Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering
  • Cook the skewers on a hot BBQ or grill until charred and the vegetables are cool through to suit your preferences.

Nutritional Value per Kebab:

  • Calories: 25
  • Total fats: 0.3g
  • Total carbohydrates: 4.7g
  • Sugars: 3.2g
  • Protein: 1.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • Best served freshly cooked
  • Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured)

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.



Vegetable Ratatouille

Vegetable Ratatouille

Serves: 6-8

Ingredients:

  • 
1 onion, diced
  • 1 celery stalk, diced
  • 1 zucchini, diced
  • 1 carrot, diced
  • 1 small eggplant, diced
  • 1 red capsicum, diced
  • 4 garlic cloves
  • 400g can crushed peeled tomatoes
  • 1 cup sliced green beans
  • 2 tomatoes, diced
  • Handful fresh basil

Method:

  • Place all the ingredients except the beans and fresh tomatoes into a slow cooker bowl and stir until combined
  • Cook on LOW for 5 hours or HIGH for 3 hours
  • Add in the beans and cook on LOW for another 60 minutes or HIGH for 30 minutes
  • Stir through the fresh tomato and basil then bring to temperature

Nutritonal Value per serve (8):

  • Calories: 36
  • Total fats: 0.3g
  • Total carbohydrates: 7.8g
  • Sugars: 4.8g
  • Protein: 1.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Recipe can also be simmered on the stovetop until the vegetable are cooked through however it delivers the best flavour when slow cooked.

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.



Curried Minced Vegetables

Curried Minced Vegetables 

Makes: 6-8 small portions

Ingredients:

  • 1 teaspoon olive oil
  • 1 onion, finely diced
  • 1/2 leek, finely shredded
  • 1 stalk celery, finely diced
  • 4 garlic cloves, finely diced
  • 
1 tablespoon fresh grated ginger
  • 1 carrot, grated
  • 1 zucchini, grated
  • 150g cauliflower, grated
  • 150g broccoli, grated
  • 1 small eggplant, grated
  • 4 button mushrooms, finely diced
  • 1 cup wombok, finely shredded
  • 1/4 cup flat leaf parsley, shredded
  • 1 long red chilli, finely diced (optional)
  • 
1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon paprika

Method:

  • Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened
  • Add in the garlic and ginger sautéing for a further 1-2 minutes
  • Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required
  • Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic.

Serving Suggestions:

  • Serve on its own
  • As pictured, in a lettuce cup
  • As pictured, use as stuffing for a roasted mushroom or tomato shell
  • Use as a stuffing for roasted zucchini boat 
Serve rolled in a sushi/ nori sheet (if allowed on your program)
  • Serve tossed through konjac noodles (if allowed on your program)
  • Serve topped with a poached egg (not during the Opti-intense program)

Nutritional Value per portion (8):

  • Calories: 57
  • Total fats: 1.1g
  • Total carbohydrates: 9.4g
  • Sugars: 3.8g
  • Protein: 2.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 4 days
  • This recipe is freezer friendly to be consumed within 6 months
  • All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded.

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.