Zucchini & Corn Fritters 

Makes: 8

Ingredients:

• 300g can corn kernels, drained
• 1 large zucchini, grated
• 1 small onion, grated
• 2 cloves garlic, grated
• 1/2 long red chilli, finely diced
• 1 tablespoon fresh parsley shredded
• 60g reduced fat feta cheese, finely diced or crumbled
• 2 eggs
• 1/3 cup wholemeal plain flour
• Salt & pepper, to taste

Method:

• Place all ingredients into a mixing bowl and combine well
• Heat 1 tablespoon rice bran oil in a heavy based frying pan over a medium heat
• Place 1/8th of the mixture into a fritter shape in the frying pan  and repeat with as many as you can fit ensuring there is about 2cm between them for even cooking
• Cook for 3-5 minutes until golden then flip and cook for another 3-5 minutes until golden
• Place on a piece of kitchen paper to drain while you cook the remaining fritter batter.

Recipe Notes:

• To ensure a consistent shape and size use an egg ring as your guide as to how much better is needed. Leave the ring on while cooking the first side, remove the egg ring then flip the fritter
• Store covered 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.

Mushroom Paste

This is for mushroom lovers only, if you don’t LOVE mushrooms then this one isn’t for you.

Ingredients:

• 50g butter for stovetop, 25g butter for thermocooking
• 1 small onion
• 1 stalk celery
• 3 cloves garlic
• 300g button or field mushrooms
• 1 cup slithered almond
• 2 tablespoons cream cheese
• 1/3 cup chopped fresh parsley
• Salt and pepper, to taste

Method:

• Melt the butter in a saucepan over a medium heat and add in the finely diced onion, celery and garlic and sauté for 2-3 minutes until softened
• Add in the quartered mushrooms into the saucepan, stir well and then cover with the lid and cook for 5 minutes
• Cool for 10 minutes
• Process the almonds in a food processor until they are like almond meal
• Add the mushroom mi and blend until smooth
• Add the cream cheese and parsley and again process until smooth
• Make sure you taste and add salt & pepper required to suit your tastes
• Place in an air tight container and place in the fridge overnight before using to allow the flavours to develop.
• Enjoy on toast, crackers or even as a spread on a wrap with salad. Picture shows spread on a corn thin.

Thermo-cooking Method:

• Add butter, peeled and quartered onion, roughly chopped celery stalk and peeled garlic cloves into the jug [Pulse x 2, Sp 3, 100d, 3 minutes]
• Add quartered mushrooms [Sp 3, 90d, 6 minutes]
• Add slithered almonds [Sp 10, 6 secs, scrape down side with spatula and repeat Sp10, 6 secs]
• Add the cream cheese and parsley [Sp 6, 10 secs, scrape down the side with spatula and repeat Sp 6, 10 secs]
• Place in an air tight container and place in the fridge overnight before using to allow the flavours to develop.
• Enjoy on toast, crackers or even as a spread on a wrap with salad. Picture shows spread on a corn thin.

Recipe Notes:

• Store covered in an airtight container for the maximum of 7 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.

With the Isagenix program you do your measurements at day one, day 11 and day 30.

Well day 11 was yesterday so this morning I have woken to do my first month mid measurements. I honestly was not expecting big numbers (if any) as I haven’t noticed or felt any changes in my body but have noticed the difference in how I have been feeling! I’ll come back to that shortly

Month 1, mid month measurements are in…..18.5cm across the 14 measurepoints.

Yup I’m happy with that ☺️

Coming back to what I mentioned before about what changes I have noticed…….The biggest change I have noticed is my sleep. I’m renowned for being a terrible sleeping waking in the middle of the night and not being able to get back to sleep for anywhere between 1-3 hours. I now say goodbye to my middle of the night insomnia as I’m now sleeping through the night or if I do wake up for a ‘pit stop’ I’m straight back to sleep. The flow in effect from a decent nights sleep is beyond belief! I have more energy, I wake up in the morning ready to start my day not looking for the snooze button (yes I’m writing this at 5.45am), I’m also able to concentrate longer at work and my patience for the little button pusher and the big one too lol is remarkably much better.

While I haven’t noticed any visible changes to my body I have noticed that my skin is clearing up after going a bit blotchy while I was off the wagon.  My hair is looking a lot healthier and shinier and I haven’t broken a fingernail in a week which was nearly a daily occurance before that. Hello from my early morning no make up selfies….

Rightio, time to go get me morning shakes ready and kick of day 12.

Fresh Strawberry Muffins

Makes: 12

Ingredients:

• 1/2 cup butter, softened
• 1/4 cup sugar
• 1 egg
• 2 cups SR flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup milk
• 1/2 teaspoon vanilla essence
• 1 tablespoon maple syrup
• 1 1/2 cups diced fresh strawberry
• 1 tablespoon coconut or raw sugar

Method:

• Preheat the oven to 180 degrees Celsius and grease a muffin tray
• Cream the butter and sugar using electric beaters until light and fluffy then add the egg and beat until mixed through
• Sift the flour, baking powder and salt into a bowl
• Alternate between adding small portions of the flour mix and the milk to the butter mix with the electric beater until all mixed in
• Add in the vanilla and maple syrup beating until just combined
• Fold through the strawberries with a plastic spatula
• Spoon the batter into the prepared muffin tray roughly to about 3/4 full
• Sprinkle the top of each muffin with a pinch of coconut sugar
• Bake for 20-25 minutes or until golden and a cake skewer comes out clean.

Recipe Notes:

• Store in an airtight container below 27 degrees for the maximum of 5 days
• This recipe is 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.

The Perfect Poached Egg

Serves:1

Ingredients:

• 1 fresh egg
• Approximately 2 cups water
• 1 tablespoon white vinegar
• Pinch salt

Method:

• Place the water into a saucepan that has a secure matching lid, it should be no less than 2cm deep and no more than 4cm deep
• Add the vinegar and the salt into the saucepan and bring to the boil and reduce to a medium high heat
• Break the egg very gently and pour the egg into the water as close to the water surface as possible
• As soon as the water returns to the boil place the lid on the saucepan and reduce to a medium heat and cook the egg for exactly 2 minutes
• Remove from the water using an egg slide with holes so you can drain off the poaching liquid and serve immediately.

Recipe Notes:

• This recipe is not suitable for storage or freezing, it is best served fresh

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.

Malaysian Chicken Soup

Serves: 2 or 6 Bariatric portions

Ingredients:

• 2 teaspoons rice bran oil
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely sliced
• 2cm ginger, finely sliced
• 250g chicken breast, finely sliced
• 1 cup chicken stock
• 2 large tomatoes, diced
• 1 tablespoon tomato paste
• 1 cup shredded cabbage
• 1/2 long red chilli, finely sliced
• 400ml can light coconut milk

Method:

• Place the oil in the bottom of a soup pot and heat the oil
• Sauté the onion, celery, garlic and ginger for 2 minutes until softened
• Add in the chicken and sauté until just sealed
• Add in the chicken stock, tomatoes, tomato paste, cabbage, red chilli and coconut and bring the pot to a boil
• Place a lid on the saucepan and simmer for 20 minutes
• One simmered serve as is or topped with some freshly chopped coriander

Nutritional Value per portion (6):

• Calories: 164
• Total fat: 9.6g
• Total carbohydrates: 4.2g
• Sugars: 2g
• Protein: 13.2g

Recipe Notes:

• Soup to be stored covered in the fridge and to be consumed within 2 days
• Recipe is freezer friendly to be consumed within 3 months
• For a vegetarian alternative substitute the chicken for tofu

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 & Garlic Chicken Mini Wraps

Serves: 2

Ingredients:

• 2 chicken thigh fillets
• 4 mini corn tortillas
• 1/2 cup baby spinach
• 1 spring onion
• 1 small tomato
• 1/2 small red capsicum
• 2 tablespoons extra light cream cheese

Marinade Ingredients:

• 2 tablespoons olive oil
• 2 cloves garlic, very finely diced
• 1 tablespoons, finely chopped fresh parsley
• 2 tablespoons fresh lemon juice
• Pinch ground black pepper

Method:

• Place all the marinade ingredients into a small container with a lid and shake very well to combine
• Use a meat tenderise to flatten out the chicken thigh to a more even cut of meat
• Place the chicken and the marinade in zip lock bag and put in the fridge for a minimum of 4 hours but preferably overnight.
• Heat a grill plate and then grill the chicken about 3-4 minutes each side until golden and cooked through.
• Prepare the salad by placing the baby spinach in a mixing bowl adding in a finely sliced spring onion, diced tomato and diced red capsicum and combine tell
• Heat the tortilla in a sandwich for 60 seconds, spread 1/2 tablespoon of cream cheese across each of the tortillas
• Place 1/4 quarter of the salad on each of the tortillas and top with 1/4 of the sliced chicken
• Either wrap or fold over and enjoy.

Recipe Notes:

• Store covered in the fridge to use within 2 days
• The chicken portion of this recipe is freezer friendly 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.

I have tightened up my diet over the last few days and feeling so good, despite having a kick arse head cold I am feeling freaking awesome! 

Trying something new today and I’m a bit nervous lol as I’m generally not a huge coconut fan!

  
Time to get stuck into works for get through the day as in looking forward tomorrow morning……measurements day 🙂 

Maple Glazed Ribs
Serves: 4

Ingredients

• 4 portions ribs
• 1 large onion
• 1 cup apple juice
• 2 tablespoons maple syrup

Rub Ingredients:

• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon brown sugar
• 1 tablespoon salt
• 1 teaspoon ground pepper
• 1 teaspoon Cajun seasoning
• 1 teaspoon instant coffee
• 1 teaspoon ground ginger
• 1/2 teaspoon ground chilli

Method:

• Place all of the dry rub ingredients into a small mixing bowl and combine well
• Peel your onion and slice into quarters horizontally and loosely place the large onion rings over the bottom off your slow cooker bowl
• Add in the apple juice to the slow cooker bowl
• Use your hands to generously rub the spice mix over both sides of the ribs until very well coated and place them in the slow cooker bowl to sit on top of the onion rings
• Place the lid on the slow cooker and cook on LOW for 6-8 hours
• Remove very gently from the slow cooker bowl and place on a baking tray lined with baking paper
• Tip the liquid out of the slow cooker bowl into a small saucepan and add in the maple syrup, simmer for about 10-15 minutes until thick and gooey
• Evenly spread the maple glaze over the ribs and then place the ribs under the grill for 10 minutes until the glaze is golden and bubble

Recipe Notes:

• Store Covered in the fridge for no longer than 3 days
• This recipes 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.

 
Sweet Potato Chilli Hash

Serves: 1

Ingredients:

• 1 small sweet potato, approximately 150g, peeled and grated
• 1/2 small onion, finely diced
• 1/2 small red capsicum, finely diced
• 1/2 small long red chilli, finely diced
• 1 teaspoon minced garlic
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 2 teaspoon rice bran oil
• 1 tablespoon fresh coriander
• 1 C4K Kitchen’s Perfect Poached Egg

Method:

• Heat the oil in a heavy based frying pan and add in the onion, capsicum and chilli and stir fry for 2 minutes until the onion softens
• Add in the grated sweet potato and the spices and stir fry for another 2 minutes or until aromatic
• Add in 2 tablespoons of water and reduce the heat to cook through while you poach your egg in accordance with the C4K Kitchen’s Perfect Poached Egg recipe
• Plate the hash up, top with your poached egg and fresh coriander

Recipe Notes:

• Store covered in the fridge for the maximum of 2 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.