Spiced Apple Loaf / Muffins

Makes: 1 loaf or 12 standard muffins

Ingredients:

• 1 1/2 cups SR Flour
• 1 teaspoon bicarb soda
• 1 teaspoon all spice
• 1/2 teaspoon cinnamon
• 1/2 cup brown sugar
• 1/2 cup vegetable oil
• 2 eggs, lightly beaten
• 4 or 5 large apples – peeled, cored and grated

Method:

• Preheat oven to 180 degrees Celsius, prepare either a greased and lined loaf tin or a greased muffin tray
• Mix the dry ingredients into a mixing bowl and combine well
• Make a well in the middle of the dry ingredients and mix in the eggs and apples very well
• Finally fold through the grated apple and then transfer the mix into the prepare tin or tray
• LOAF: Bake for 40-50 minutes until golden and a cake skewer comes out clean
• MUFFINS: Bake for 20-25 minutes until golden and a cake skewer comes out clean
• Allow to cool slightly in the tray/tin before transferring on a wire rack to cool.

Recipe Notes:

• To be stored in an air tight container below 27 degrees and to be consumed within 3 days
• This recipes is freezer friendly once cooked to be consumed within 6 months
• Pears are a delicious variation to the recipe
• For those looking for a bit of texture it is recommended to add 1/2 cup chopped walnuts

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.

Satay Beef

Serves: 4

Ingredients:

• 600g chuck steak or gravy beef
• 1/2 cup smooth peanut butter
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1/2 teaspoon paprika
• 400ml can coconut milk

Stove Top Method:

• Heat 1 tablespoon of rice bran oil in a sauce pan, add the thinly sliced beef and cook for 2-3 minutes until the meat is sealed
• Add in the peanut butter and spices and stir for approximately 2 minutes until it becomes aromatic
• Pour in the coconut milk and 1/2 can water
• Simmer for 15-20 minutes until the meat is tender.

Slow Cooker Method:

• Place all ingredients in the slow cooker bowl and mix well
• Cook on LOW for 6-8 hours or HIGH for 3-4 hours

Thermo-Cooking Method:

• Place the beef in the thermos jug with one tablespoon of rice bran oil [Speed 1, 100 degrees, 3 minutes]
• Add in the peanut butter and spices [Speed 1, 100 degree, 2 minutes]
• Pour in the coconut milk [Speed 2, 100 degrees, 15 minutes]

Recipe Notes:

• This recipe is freezer friendly
• Left overs can be stored and used for up to 3 days stored in an airtight container

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.

Turkey Meatloaf

Serves: 4-6

Ingredients:

• 500g turkey mince
• 1 onion, peeled and quartered
• 1 zucchini, roughly chopped
• 1 red capsicum, roughly chopped
• 1 tablespoon minced garlic
• 1 teaspoon chicken stock powder
• 2 eggs
• 1 cup panko breadcrumbs or C4K Kitchen’s Fresh Breadcrumbs

Method:

• Preheat your oven to 180 degrees Celsius and line a loaf tin with baking paper
• Place the onion, zucchini and capsicum in a food processor and blend until rice like texture, remove and place in a mixing bowl
• Add in the remaining ingredients and use your hands to mix the ingredients together.
• Place the meatloaf mixture into the prepared tin compacting well
• Cover the top loosely with alfoil and bake for 30 minutes in the oven
• Remove the alfoil and bake for another 30 minutes
• All to sit for 10 minutes before removing from the tin and slicing.

Thermo-Cooking Method:

• Preheat your oven to 180 degrees Celsius and line a loaf tin with baking paper
• Place the onion, zucchini and red capsicum in the jug, Speed 5, 5 second
• Place all remaining ingredients into the jug, Speed 2, 30 second
• Place the meatloaf mixture into the prepared tin compacting well
• Cover the top loosely with alfoil and bake for 30 minutes in the oven
• Remove the alfoil and bake for another 30 minutes
• All to sit for 10 minutes before removing from the tin and slicing.

Recipe Notes:

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

Mumma’s Breakfast Lunch or Dinner

Serves: 1

Ingredients:

• 1 egg
• 1 tomato
• 100g baby spinach
• 3 medium field mushrooms
• 1 teaspoon minced garlic
• 1 teaspoon chicken stock powder

Method:

• Spray your non-stick frying pan with rice bran oil spray and place your tomato that has been cut in halves horizontally cut side down and cook for about 4-5 minutes and then turn over
• Add in the sliced mushrooms with enough generous spray of oil and sauté the mushrooms for about 2 minutes until mushrooms start to soften, add in 1/4 cup water and the chicken stock powder and simmer the mushrooms until completely soft
• Add in the baby spinach and stir until wilted and all the water has evaporated.
• Use the egg to prepare and serve with C4K Kitchen’s The Perfect Poached egg.

Recipe Notes:

• This recipe is best served fresh and 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.

Mild Coconut Chicken Curry

Serves: 4

Ingredients:

• 600g chicken breast or thigh fillets, diced
• 1 onion, diced
• 2 carrots, diced
• 200g sweet potato, diced
• 1 zucchini, diced
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1 teaspoon ground cumin
• 1 x 400ml can coconut milk

Method:

• Heat 1-2 tablespoon of rice bran oil in a frying pan, add in the chicken and onion and sauté for about 3-5 minutes until chicken is sealed and the onion has softened
• Add in all the vegetables and cook until the onion is transparent, approximately another 3-5 minutes
• Add the spices and fry this for 2 minutes or until aromatic
• Add in the coconut milk and 1/2 can of water stirring well so all the spices infuse through the sauce
• Simmer for 10-15 minutes or until all vegetables and the chicken is cooked through.
• Serve with your choice of rice, pasta, mash, vegetables, salad or even use as a delicious pie filling

Recipe Notes:

• The coconut milk can be replaced with evaporated milk if you do not need a dairy free alternative
• Store covered in the fridge for the maximum of 2 days
• 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.

Hummus

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 2 garlic cloves, crushed
• 100ml extra virgin olive oil
• 2 tablespoons tahini
• 1 teaspoon ground cumin
• Juice from 1 lemon
• 1/2 cup water

Method:

• Place all ingredients, except the water into a food processor and blend until well combined
  • Thermo-cooking (Speed 10 – 6 seconds, scrape down the bowl with a spatula, Speed 6 – 10 seconds)
• Add in the water 1/4 cup at a time and blend until you have nice smooth consistency.

Recipe Notes:

• Store in an airtight container for a maximum of 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.

Honey Oat Muesli Bars/Balls

Makes: approximately 24 bars or balls, depending on final size

Ingredients:

• 1 1/2 cups toasted muesli
• 3/4 cup dried fruit
• 1/2 cup desicatted coconut
• 1/4 cup honey or rice malt syrup
• 50g butter, melted

Method:

• Process muesli, dried fruit and coconut in a food processor until finely chopped
• Using a thermo-cooking unit (Speed 10; 6 seconds then scrape down the side with a spatula, Speed 6; 10 seconds)
• Add the honey and butter and process until the mixture is very finely chopped and holds together when squeezed
• Using a thermo-cooking unit (Speed 4; 10 seconds)

To make balls

• Roll tablespoonful of the muesli mixture into balls. Place on a lined tray
• Place in the fridge for 30 minutes or until set.

To make bars

• Line a small square container with glad wrap and spread the mixture out evenly across the container and push down firmly
• Place in the fridge overnight and use a sharp knife to cut into small muesli bars

Recipe Notes:

• For a dairy free alternative use coconut oil or Nuttalex instead of butter.
• Store in an airtight container in the fridge for a 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.

Gluten Free Veggie Balls

Makes: approximately 30

Ingredients:

• 4 medium potatoes
• 1 heaped tablespoon minced garlic
• 1/2 medium onion, finely diced
• 1 medium carrot, grated
• 1 stalk celery, finely diced
• 1 medium zucchini, grated
• 1/2 small sweet potato, grated
• 2 tablespoons tahini
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 cup besan (chickpea) flour
• 1 cup pure rolled oats or rice (pure rolled oats seen in the picture)

Method:

• Peel and chop the potatoes into even sized pieces and place them in a saucepan and cover with salted water. Bring to the boil over medium-high heat. Reduce heat, cover and cook for 10-15 minutes until they are cooked through.
• While the potatoes are boiling, heat 1 tablespoon of rice bran oil to a large heavy based frying pan, then add the garlic, onion, celery and carrot cooking for about 4 minutes or until the onion is start to soften
• Add in the zucchini and sweet potato and continue to cook while stirring for another 3-4 minutes until onions are translucent and all vegetables are cooked through
• Stir through the Tahini and spices and remove from the heat as soon as it becomes fragrant
• Drain the potatoes and mash very well, add in the spiced vegetables and the flour, mix very well and then set aside to cool completely
• Preheat the oven to 180 degrees Celcius and line 2 trays with baking paper
• Add the rolled oats/rice to a food processor and grind until like a breadcrumb texture and set aside in a small bowl that is big enough to roll and coat the veggie balls
• Use your dampened hands to roll tablespoons full of the mixture into balls and then roll them in the oats to coat and place them on the baking tray. Repeat with the entire mixture
• Bake the veggie balls for 30 minutes or until golden brown

Recipe Notes:

• Store in an airtight container for the maximum of 3 days
• 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.

Gluten Free Thai Fish Cakes

Makes: approximately 12

Ingredients:

• 600g white fish fillets, roughly chopped
• 1/2 cup frozen green beans
• 1 1/2 tablespoons red curry paste
• 2 1/2 tablespoon rice flour
• 1 teaspoon sugar (optional)
• 1 egg
• Juice of 1 lime
• 1 teaspoon minced garlic
• 1/2 teaspoon fresh grated ginger
• 1 teaspoon fish sauce

Method:

• Place the roughly chopped fish fillets and the frozen beans into a food processor and pulse a couple times to break the two ingredients down
• Place all other ingredients into the food processor and blend for 30 seconds until well combined and the mixtures is starting to come together
• Heat a heavy based frying pan with a small amount of rice bran or sesame oil and place dollops of the mixture (about 2 tablespoons in size) and cook on 1 side for about 4 minutes until golden brown
• Flip the fish cake and cook the other side for another 4 minutes until golden and until the fish cakes are cooked through.

Recipe Notes:

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