Breakfast Cups

Makes: 21

Ingredients:

• 300g bacon, diced
• 200g zucchini, grated
• 120g onion, finally diced
• 250g tomato, diced
• 1 long red chilli, finely diced
• 6 garlic cloves, finely grated
• 25g fresh parsley, shredded
• 300g cheese, grated
• 3/4 cup natural protein powder
• 1/2 cup lentil flour
• 12 eggs, lightly beaten
• 3/4 cup milk

Method:

• Preheat oven to 180 degrees Celsius and lightly spray 21 silicon muffin cups
• Combine all ingredients until well mixed 
• Evenly spread the mixture between the prepared muffin cups
• Bake for 25 minutes
• Allow to cool in the tray for 15 minutes before removing to cool completely on a wire rack 

Nutritional Value per cup:

• Calories: 202
• Total fat: 10.1g
• Total carbohydrates: 6.3g
• Protein: 20.2g

Recipe Notes:

• Store covered in the fridge 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.

Apple Nut Protein Muffins

Makes: 12

Ingredients:

• 1 cup unsweetened Apple puree
• 4 eggs
• 3/4 cup smooth natural peanut butter
• 1 teaspoon vanilla essence
• 3/4 cup almond meal
• 3 scoops vanilla protein powder
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1 1/2 teaspoons baking powder
• Pinch salt

Method:

• Preheat the oven to 180 degrees Celsius and either line or spray a 12 hole silicon muffin tray
• Combine the apple puree, eggs, peanut butter and eggs in a jug and whisk together until well combined
• In another bowl combine all the dry ingredients and combine well 
• Add the wet mixture into the dry mixture and stir until just combined 
• Spoon the batter evenly between the 12 prepare muffin holes
• Bake for 20-25 minutes 
• Allow to cool for 5 minutes before moving to a wire rack to cool completely 

Nutritional Value per muffin:

• Calories: 193
• Total fats: 13.2g
• Total carbohydrates: 7.5g
• Protein: 11.5g

Recipe Notes: 

• Store in an air tight container below 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.

Pork & Vegetable Steamed Dim Sims

Makes: 54 dim sims 

Ingredients:

• 150g sweet potato, grated
• 50g broccoli stem, grated
• 150g zucchini, grated
• 120g carrot, grated
• 120g cauliflower, grated
• 300g wombok, finely shredded
• 30g ginger, finely grated
• 8 cloves garlic, finely grated
• 1 long red chilli, finely diced
• 500g lean pork mince
• 2 eggs
• 3 tablespoons natural protein powder
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 2 teaspoons fish sauce
• 2 teaspoons sesame oil
• 54 wonton wrappers

Method:

• Combine all ingredients, except wonton wrappers, in a bowl and use your finger tips to massage the mixture together until well combined
• Pinch approximately 1 tablespoon of the mixture and place in the centre of a wonton wrapper
• Pinch the 4 shortest edges up and then roughly bring the point over to form the small dim sim
• Repeat until all the mixture is used
• Place the Dim sims next to each other but not touching under a tea towel so they do not dry out while forming the remaining dim sims
• To steam the dim sims place in a bamboo steamed basket with at least cm between each dim sim to allow the steam to easily circulate
• Bring the water to a boil then place the steamer basket on top and steam for 8 minutes
• Serve immediately with your preferred dipping sauce

Nutritional Value per dim sim:

• Calories: 62
• Total fat: 2.4g
• Total carbohydrates: 5.4g
• Protein: 4.5g

Recipe Notes:

• Store covered in the fridge (cooked or uncooked) with a small gap between dim sims for a maximum of 2 days but best served freshly cooked
• Prepared but uncooked dimsims are freezer friendly to be cooked and consumed within 3 months
• Dipping sauce shown in sweet chilli sauce and soy sauce.

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.

Thai Red Curry Chicken Balls

Makes: 16

Ingredients:

• 4 slices wholemeal bread
• 1 cup protein enriched light milk
• 500g chicken mince
• 3 cloves garlic, finely grated 
• 1cm ginger, finely grated
• 2 tablespoons Thai red curry paste
• 1/2 medium onion, finely diced
• 1/4 cup shredded fresh coriander 
• 1 cup baby spinach, finely shredded

Method:

• Cut the crusts from the bread and discard
• Cut the bread into cubes and soak the cubes in the milk for a minimum of an hour
• Preheat an oven to 180 degrees Celsius and line 2 baking trays with a silicon mat or baking paper
• Using your finger tips to break up the soaked bread, add in the remaining ingredients and massage through your fingers until well combined
• Divide the mixture into 16 even portions and roughly shape into a ball shape then place on the prepared tray
• It is quiet a wet mixture so you are unable to roll into a tidy ball
• Bake in the preheated oven for 20 minutes

Nutritional Value per Ball:

• Calories: 88
• Total fat: 4.1g
• Total carbohydrates: 4.8g
• Protein: 7.8g

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.

Chicken & Corn Slice

Makes: 12 portions of mini loaves 

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 1 x 400g can of creamed corn
• 1 cup wholemeal SR flour
• 100g chicken breast slices, shredded
• 6 garlic cloves, finely grated
• 1 large carrot, grated
• 1 large zucchini, grated 
• 1/2 large onion, finely diced
• 1 cup mozzarella cheese, grated
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees Celsius 
• Place the eggs, cottage cheese and creamed corn in a mixing bowl and lightly beat until well combined
• Place the remaining ingredients in another mixing bowl and combine well until all is well coated in the flour
• Pour the egg mixture over the filling mixture and combine well
• Spread the mixture out in a lined and greased brownie tin or spoon evenly between a sprayed silicon mini loaf tray
• Bake for 35-45 minutes
• Allow to cook in the tin/tray for 15 minutes before transferring to a wire rack to cool completely

Nutritional Value per portion:

• Calories: 158
• Total fat: 5.5g
• Total carbohydrates: 15.8g
• Protein: 10.9g

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.

Roast Pumpkin Thins

Portion: 1

Ingredients:

• 150g butternut pumpkin
• 1 teaspoon extra virgin olive oil
• 1 tablespoon mixed dried herbs
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Method:

• Preheat oven to 150 degrees Celsius
• Thinly slice the pumpkin using a mandolin
• Place the oil, herbs, paprika & garlic into a ziplock bag
• Seal the bag and combine well
• All in the sliced pumpkin, reseal and then massage the oil mixture to completely coat both sides of all pumpkin slices
• Using a pizza tray (tray with holes in it) layer the Pumpkin Thins one layer thick on the tray
• Bake in the preheated oven for 15 minutes
• Without opening the door turn off the oven and leave the trays in the oven for another 20 minute.
• Transfer to a wire rack to cool

Nutritional Value per Portion:

• Calories: 96
• Total fat: 3.9g
• Cholesterol: 0g
• Total carbohydrates: 16.9g
• Protein: 1.6g

Recipe Notes:

• Store in an air tight container below 27 degrees Celcius for a maximum of 2 days
• This recipe 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.

Lemon Lime Ricotta Protein Cakes

Makes:12

Ingredients:

• 375g full fat Ricotta 
• 3/4 cup low fat vanilla yoghurt
• 2 scoops vanilla protein powder
• 1 medium-large lemon
• 1 small lime
• 5 eggs, separated 
• 1 1/2 teaspoon cream of tartar
• 2 packets sweetener 

Method:

• Preheat oven to 150 degrees Celcius
• Beat the egg whites until it has soft peaks
• Add in the sweetener and cream of tartar and beat for another 10-15 seconds to mix through 
• In another box beat the egg yolks, Ricotta, yoghurt, protein powder until just combined
• Add in the juice and zest from both the lemon and the lime and beat for 30 seconds
• Use a spatula to gently fold in 1/2 of the egg white mixture
• Fold in the remaining egg whites until just combined, do not over mix or you will loose air in the cakes
• Spray 12 silicon muffin tray wells with cooking spray and evenly spread the mixture across the 12 muffin cases
• Bake in the preheated oven for 40-45 minutes
• Allow to cool in the silicon trays before popping out to cool completely on a wire rack
• Once cooled completely store in the fridge overnight before serving

Nutritional Value per Cake:

• Calories: 115
• Total Fat: 6.5g
• Total carbohydrates: 4.3g
• Protein: 10g

Recipe notes:

• Delicious served topped with a dollop of natural yoghurt and fresh berries
• 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

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.

Protein Brownie Bites

Makes: 60

Ingredients:

• 150g walnuts
• 250g pitted prunes
• 3 scoops chocolate protein powder
• 2 tablespoons coconut oil
• 2 tablespoons maple syrup 
• 1 teaspoon vanilla extract 
• Pinch salt 

Method:

• Place all ingredients into a high powered food processor and blend until it resembles textured breadcrumbs
• Pinch 10g of mixture together and squash in the palm of your hands to firmly pack the mixture together then roll into a bowl
• Repeat until all mixture is used 

Nutritional Value per Ball:

• Calories: 40
• Total fat: 2.2g
• Cholesterol: 0mg
• Sodium: 0.1mg
• Total carbohydrates: 4.1g
• Protein: 1.5g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly to be consumed within 6 months
• For best freezer results, snap freeze the balls on a silicon mat and once frozen transfer to a zip lock bag

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.

Apricot Coconut Protein Balls

Makes: 45

Ingredients:

• 100g almond meal
• 200g dried apricots
• 1 cup shredded coconut
• 3 scoops vanilla protein powder
• 1 teaspoon vanilla extract
• Pinch salt
• 3 tablespoons coconut oil
• 3 tablespoons rice malt syrup 

Method:

• Place all ingredients into a high powered food processor and blend until it resembles textured breadcrumbs
• Pinch 15g of mixture together and squash in the palm of your hands to firmly pack the mixture together then roll into a bowl
• Repeat until all mixture is used 

Nutritional information per ball:

• Calories: 52
• Total fat: 3g
• Cholesterol: 0mg
• Sodium: 1.2mg
• Total carbohydrates: 4.2g
• Protein: 2g

Recipe notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly to be consumed within 6 months
• For best freezer results, snap freeze the balls on a silicon mat and once frozen transfer to a zip lock bag

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.



Baked Beef Italian Meatballs

Makes: 30 meatballs

Ingredients:

• 3 slices of wholemeal bread
• 1/2 cup light protein enriched milk
• 500g lean beef mince
• 1 cup light smooth ricotta cheese
• 1/2 cup grated parmesan cheese
• 3/4 cup shredded baby spinach
• 2 garlic cloves, finely diced
• 1 tablespoon tomato paste
• 1 tablespoon dried Italian seasoning

Method:

• Remove the crusts from the bread and disgard
• Cube the bread and pour the milk over the bread cubes and squash down until it is fully covered
• Allow the bread and milk to sit for 60 minutes
• Use your finger tips to crumble the soaked bread, add in the remaining ingredients into the mixing bowl and use your fingers to combine well
• Using damp hands roll approximately 1 tablespoon of the mixture into a ball and place on a lined baking tray
• Repeat until all the mixture has been rolled into balls
• Bake in a preheated 180 degree Celsius oven for 20 minutes.

Nutritional Value per meatball:

• Calories: 73
• Total Fat: 4.7g
• Cholesterol: 16.3mg
• Sodium: 71.8mg
• Potassium: 56.2mg
• Total Carbohydrates: 2g
• Dietary Fibre: 0.2g
• Protein: 5.2g

Recipe Notes:

• 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.