B

Banana Maple Smoothie

Serves: 1 small portion

Ingredients:

• 1/2 large banana, peeled and sliced
• 1/2 cup light protein enriched milk
• 1/4 cup low fat vanilla yoghurt
• 1/2 scoop vanilla protein powder
• 1 teaspoon pure maple syrup

Method:

• Place all ingredients into a bullet style blender and process until smooth.

Nutritional Value per serve:

• Calories: 234.2
• Total Fat: 3.6g
• Cholesterol: 3.8 mg
• Sodium: 75.4 mg
• Total Carbs: 27.2 g
• Dietary Fibre: 1.8 g
• Protein: 20.1 g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours.  To serve re-blend immediately before serving
• 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.

Lemon Sorbet Smoothie

Serves: 2 small portion or 1 large portion

Ingredients:

• 1/4 cup lemon sorbet
• 1/4 cup low fat vanilla yoghurt
• 1 cup light protein enriched milk
• 1 scoop vanilla protein powder
• 1 teaspoon fresh lemon zest

Method:

• Place all ingredients in a bullet style blender and process until smooth and well combined

Nutritional Value per small serve:

• Calories: 165.4g
• Total Fat: 3g
• Cholesterol: 1.9mg
• Sodium: 60.3mg
• Total Carbs: 11.6g
• Dietary Fibre: 0g
• Protein: 18.1g

Recipe Notes:

• To be stored covered in the fridge for a maximum of 24 hours. Re-blend before serving any left overs
• 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.

Cottage Cheese Frittata

Makes: 9

Ingredients:

• 3/4 cup butternut pumpkin, chopped in 1/2cm cubes
• 1/2 cup shredded baby spinach
• 1/2 cup mushrooms, thinly sliced and roughly chopped
• 1/2 cup cherry tomatoes, diced
• 3 garlic cloves, finely diced
• 1 cup low fat cottage cheese
• 1/4 cup grated parmesan cheese
• 4 large or 6 small eggs, lightly beaten

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Spread the diced pumpkin over the tray and lightly spray with cooking spray
• Roast the pumpkin for 15 minutes
• While the pumpkin is roasting prepared the remaining ingredients
• In a mixing bowl combine all the vegetables, garlic, cottage cheese and parmesan
• Add in the lightly beaten eggs and stir until well combined
• Evenly spread the mixture into silicon muffin trays that have been sprayed with cooking spray
• Cook in the preheated oven for 30 minutes
• Allow to cool in the muffin tray for 10 minutes
• Pop the frittatas out of the silicon cases and allow to cool on a wire rack

Nutritional Information per serve:

• Calories: 89.5
• Total Fat: 3.7g
• Cholesterol: 118.9mg
• Sodium: 195.6mg
• Total Carbs: 3.2g
• Dietary Fibre: 0.6g
• Protein: 8.7g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of five (5) days
• This recipe is freezer friendly.  For best results individually wrap in plastic wrap to be consumed within 3 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.

Lemon Ricotta Cheesecake Berry Parfaits

Makes: 6 small portions

Ingredients:

• 1 tablespoon water
• 1 teaspoon gelatine powder
• 2/3 cup low fat smooth ricotta
• 1/3 cup low fat vanilla yoghurt
• 1 tablespoon lemon juice
• 1 tablespoon lemon zest
• 1 teaspoon stevia or sweetener (or to your taste)
• 125g fresh blueberries
• 125g fresh strawberries

Method:

• Place the water and gelatine in a small glass, place the glass in a bowl of boiling water and sit for 5 minutes to allow the gelatine to dissolve
• Place the gelatine mix, ricotta, yoghurt, lemon juice, lemon zest and half of the stevia in a bullet style and process until smooth
• Spread the mixture evenly between 6 small ramekins, small glass or another storage container
• Chop the strawberries thinly and mix with the blueberries and the remaining sweetener
• Sprinkle the berry mixture evenly over the top of each container
• Place in the fridge to set for a minimum of 4 hours or preferably overnight.

Nutritional Information per serve:

• Calories: 90.3
• Total fat: 2.3g
• Cholesterol: 6.6mg
• Sodium: 56.6mg
• Total Carbs: 12.6g
• Dietary Fibre: 1.5g
• Protein: 5.1g

Recipe Notes:

• Store covered in the fridge for a maximum of five (5) 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.

Beef Cheek Casserole 

Serves: 4

Ingredients:

• 4 beef cheeks
• 1 portion C4K Kitchen’s French Onion Soup Mix
• 1 large carrot, diced
• 1 large onion, dived
• 1 red capsicum, diced
• 1 celery stalk, diced
• 4 garlic cloves, finely diced
• 1 cup C4K Kitchen’s Mummas Magic Sauce
• 1 cup beef stock
• 2 bay leaves
• 2 tablespoon corn flour

Method:

• In a hot frying pan seal your beef cheeks on both sides only well caramelised 
• Place in the slow cooker bowl, sprinkle with the French onion soup mix and turn the cheeks to well coat with the soup mix
• Add in all other ingredients except the corn flour and gently stir until well combine
• Cook on LOW for 6-8 hours or HIGH for 4 hours
• 30 minutes before serving turn up your slow cooker to high
• Create a paste with the corn flour and water and add the corn flour paste through the Casserole to thicken, stir until evenly mixed through and the sauce thickens 
• Serve on a bed of mash and if desired a side serve of crispy green beans or broccoli

Recipe Notes:

• Store in the fridge covered 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.

Pumpkin, Bacon & Spinach Muffins

Makes: 16

Ingredients:

• 2 cups grated cheese
• 1 cup diced bacon
• 2 cups grated pumpkin
• 1/2 cup finely chopped onion
• 1/3 cup frozen spinach, defrosted
• 4 garlic cloves, finely grated
• 1 cup wholemeal SR flour
• 1 cup white SR flour
• 1/2 teaspoon salt
• 3/4 cup vegetable or canola oil
• 4 eggs
• 1 cup milk

Method: 

• Preheat your oven to 180 degrees Celsius and prepared enough muffin trays to bake between 15-18 muffins by spraying with cooking spray
• Place the cheese, bacon, pumpkin, onion, spinach and garlic in a large mixing bowl and mix with a wooden space until well combined
• Add in the flours and salt stirring well until all the ingredients are evenly and well coated in the flour 
• In a small jug whisk together the oil, eggs and milk
• Pour the wet ingredients in with the dry ingredients and stir until combined, do not over mix
• Spoon the mixture evenly into the prepared muffin tray 
• Bake for 25-30 minutes until golden and a cake skewer comes out clean
• Allowed to cool in the tray for 5 minutes before transferring to a wire rack to cool completely 

Recipe Notes:

• Store in an airtight container under 27 degrees for a maximum of 5 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.

Classic Tuna Mornay

Serves:6-8

Ingredients:

• 700g potatoes
• 1 tablespoon butter
• 1 tablespoon milk
• 1/2 teaspoon salt
• 1 stalk celery, finely diced
• 1 small onion, diced
• 4 garlic clove, finely diced 
• 2 teaspoon rice bran oil
• 1 tablespoon butter
• 1 tablespoon plain flour
• Up to 2 cups milk
• 1 x 400g creamed corn
• 425g can tuna in spring water, drained
• 3/4 cup breadcrumbs
• 1 1/2 cups grated cheese

Method:

• Peel and dice the potatoes to a similar sauce, simmer in lightly salted water until cooked through
• Drain the potatoes, add in the 1 tablespoon butter, 1 tablespoon milk and salt into the potatoes and then mash to your preferred consistency set aside to cool
• Preheat your oven to 180 degrees Celsius 
• Heat the oil in a heavy based frying pan over a medium heat and add in the onion, celery and garlic satueing until the onion softens
• Add in the last tablespoon of butter and melt
• Once melted add in the flour and stir evenly through the butter, onion, celery & garlic cooking the flour out for approximately 2-3 minutes
• Gradually add in the milk using a fork to regularly stir the sauce to prevent any lumps forming, continue to add milk until you get a thick white sauce a similar consistency to the mashed potato
• To the mash potato add the sauce, creamed corn and the drained and shredded tuna stirring until well combined
• Pour the mixture into a lasagne dish then evenly sprinkle the breadcrumbs and the cheese over the top
• Bake in the pre-heated oven for 15-20 minutes or until the cheese is golden.

Recipes Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• To add more filler into this dish you can add up to 2 cups of cooked rice
• The tuna can be replaced with left over roast chicken for a delicious chicken Mornay

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.

Chicken Satay

Serves: 4

Ingredients:

• 600g chicken breast, thinly sliced
• 1 large onion, diced
• 3 cloves garlic, finely diced
• 1/2 teaspoon freshly grated ginger
• 1 tablespoon rice bran oil
• 3 tablespoons smooth peanut butter
• 1 tablespoon curry powder
• 1 tablespoon soy sauce
• 1 teaspoon turmeric 
• 400g can coconut cream
• Up to 1/2 cup chicken stock (as required)

Method:

• Heat the oil in a heavy based frying pan over a medium heat and brown the chicken until sealed then remove from the frying pan
• Add in the onion, garlic and ginger and sauté in the frying pain until the onion softens, approximately 3-5 minutes
• Return the chicken to the pan adding in the peanut butter, curry powder, turmeric and soy sauce and stir until the peanut butter melts and the chicken is evenly and well coated
• Pour in the coconut cream and simmer for 10 minutes to allow the chicken to cook through and the flavours to infuse, add in the chicken stock gradually as required to get the sauce to your preferred consistency
• Serve with your choice of fried or steamed rice topped with some fresh chilli and coriander.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed with 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.

Pork & Vegetable Spring Rolls

Makes: approximately 24

Ingredients:

• 1 packet frozen spring roll wrappers, defrosted
• 2 teaspoons sesame oil
• 500g pork mince
• 1 tablespoon rice bran oil
• 4 cloves garlic, finely grated
• 2cm fresh ginger, finely grated
• 1 carrot, grated
• 1 zucchini, grated with excess juices squeezed out
• 1/4 head broccoli (including stem), grated
• 1/8 head cauliflower (including stem), grated
• 1/2 bunch spring onion, finely sliced
• 4 mushrooms, grated
• 1 cup finely shredded wombok
• 1 cup bean sprouts 
• 2 tablespoons oyster sauce
• 1 tablespoon soy sauce
• 1 tablespoon fish sauce 
• 1 teaspoon corn flour 

Method:

• Heat the sesame oil in a heavy based frying pan or wok over a medium heat
• Brown the mince ensuring you break up into fine pieces during the cooking process
• Pour the mince into a plate lined with paper towel so all the excess juices and fat is absorbed out if the meat 
• Heat the rice bean oil in the same frying pan/wok
• Add in all the vegetables except the wombok and bean sprouts and sauté until the vegetables have wilted
• Add in the wombok, bean sprouts and the three sauces and sauté until the cabbage has wilted and the mixture comes together
• Remove from the heat, then stir through the mince to the vegetable mix until well combined
• If there appears to be any excess liquid in this mixture,drain it off
• Allow to cool slightly
• In a small mixing bowl combine the corn flour with 1 tablespoon water to create a paste and set aside
• Lay your first spring roll wrapper in a diamond shape in front of you on a clean and dry surface area
• Place 2 tablespoons of mixture about 2cm up from the point closest to you and evenly spread to approximately 8-10cm in length, try to limit the movement of the mixture to minimise tears in the wrappers
• Fold the point closest to you over the filling and then fold the two side points over the filling so that the edges are either even or smaller than the filling
• Very gently roll the partially covered filling into the final spring roll shape, ensuring you apply an even but gentle pressure so the wrapper doesn’t tear
• To seal your spring roll use your fingers to dampen the closing tip of the wrapper with the corn flour paste 
• Repeat until all the mixture is used
• To cook your spring rolls either deep fry or shallow fry until your spring roll is golden and crispy.

Recipe Notes:

• Best serve freshly cooked but can be stored in the fridge covered up to 3 days
• Prepared but uncooked spring rolls are freezer friendly to be consumed within 3 months
• Picture shown has the spring rolls served with C4K Fried Ruce with the excess spring roll filling stirred through.

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.

Slimmers Creamy Salad Dressing

Ingredients:

• 1/4 cup natural yoghurt
• 1 tablespoon lemon juice
• 2 teaspoons extra Virgin olive oil
• 1 heaped teaspoon Dijon Mustard
• 1 chicken stock cube
• 1 clove garlic

Method:

• Place all ingredients into a blender and process until well combined
• Pour into a mason jar or a container with a well sealing lid and store in he fridge until required for use.

Recipe Notes:

• Store in a mason jar or well sealing container for up to 2 weeks
• 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.