Tropical Fruit Smoothie

Serves: 1 portion

Ingredients:

• 1/2 cup frozen mango pieces
• 1/2 large banana, peeled and chopped
• 1/2 cup orange and mango juice
• 1/4 cup apple juice
• 1 tablespoon natural protein powder

Method:

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

Nutritional Value per serve:

• Calories: 246.5
• Total Fat: 1.3 g
• Cholesterol: 0.0 mg
• Sodium: 132.7 mg
• Total Carbs: 43.7 g
• Dietary Fiber: 3.1 g
• Protein: 17.0 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.

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.

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.

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.

Marinated Mushroom Salad

Serves: 4-8

Ingredients:

• 750g mushrooms
• 1 teaspoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon soy sauce
• 1 cup chicken stock
• 1 cup bean sprouts
• 1 small red capsicum, diced
• 1 small green capsicum, diced
• 1 red onion, dived
• 1 punnet cherry tomatoes, halved
• 4 mini cucumbers, sliced
• 1/2 long red chilli, de-seeded and finely diced
• 1/2 cup Fresh continental parsley, shredded 

Method:

• Cut the mushrooms into equal sized portions, I.e. Halve for button mushrooms or quarter larger mushrooms
• Place all sliced mushrooms in a ziplock bag and add in the oil, balsamic and soy sauce.
• Seal the bag and shake well to even coat the mushrooms
• Allow to sit for an hour in the sealed bag
• Pour the chicken stock into a large saucepan and bring to the boil
• Add in the mushrooms into the saucepan and stir well until well coated in the stock
• Reduce the heat and simmer for 5 minutes or until the mushrooms are soft and tender on the outside stir with some slight firmness in the middle of the mushroom
• Drain the liquid and set aside and place the drained mushrooms aside to cool down
• Place all of the remaining salad ingredients into a salad bowl and combined well
• Add in the mushrooms and lightly toss until combined
• Use some of drained Mushroom liquid to dress the salad to suit your tastes

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is not suitable for the freezer
• Do not throw out the unused Mushroom poaching liquid, set aside or freeze until you make your next risotto or stroganoff 

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.

Garden Fresh Pasta Salad

Serves: 4-8 people

Ingredients:

• 3 cups cooked pasta, cold
• 2 medium tomatoes, diced
• 1 cup baby spinach, shredded
• 1/2 cup Fresh continental parsley, shredded 
• 1 red onion, diced
• 1/2 red capsicum, diced
• 1/2 green capsicum, diced
• 2 mini cucumbers, sliced 
• 1 linnet cherry tomatoes, halved

Method: 

• Place all ingredients in a salad bowl and gently toss until well combined
• Store in an air tight container or covered tightly with glad wrap in the fridge until serve
• Dress the salad with your choice of dressing then serve immediately 

Recipe Notes:

• Picture shown has the salad with a side of C4K Classic Sakad Dressing
• Store covered, undressed for a maximum of 3 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.

Slimmers Wonton Soup

Serves: 1

Dumpling Ingredients:

• 500g chicken mince
• 1/4 cup shredded coriander
• 1 cup shredded wombok
• 2 spring onions, finely sliced
• 3 garlic cloves, finely grated
• 1cm ginger, finely grated
• 1 egg white
• 1 tablespoon oyster sauce
• 2 teaspoons soy sauce
• 1 teaspoon sesame oil
• 1 packet wonton wrappers

Soup ingredients:

• 2 1/2 cups water
• 2 chicken stock cubes
• 2 garlic cloves, finely grated
• 1cm ginger, finely grated
• 1 head Asian green, halved
• 1/2 carrot, julienne
• 1 spring onion, finely sliced
• 2 mushrooms, finely sliced
• 1 red long chilli, seeds removed and thinly sliced
• 5 or 6 dumplings

Dumplings method:

• Place all ingredients, except the wrappers in a mixing bowl
• Using your fingers to massage the mixture through your fingertips until well combine
• Lay one of the wonton wrappers on a clean dry tea towel
• Place 1 tablespoon of mixture in the middle of the wrapper
• Dip your finger in water and dampen along the edge of two adjoining sides
• Fold the wrapper over to form a triangle pressing together one damp edge with one dry edge until sealed
• Wrap the two points crossing over the front of of the dumpling sealing the point with your dampened finger
• Lay the dumpling on paper towel and repeat the process
• When placing the second dumpling down allow a gap between the dumplings to keep the wrappers in tack
• This recipe makes approximately 30 dumplings
• Reserve one portion of dumplings to make your soup and freeze the remaining dumplings for another occasion.
• 

Soup Ingredients:

• Place the water, stock cubes, garlic and ginger into a saucepan and simmer until the cubes have dissolved, approximately 5 minutes
• Add in the Asian head to the saucepan and simmer for 3 minutes
• Add in the remaining ingredients, including the dumplings
• Simmer the soup for 10 minutes over a medium-low heat until the dumplings have risen to the top
• Serve immediately

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 San Choy Bow

Serves: 4

Ingredients:

• 50g dried vermicelli rice noodles
• 2 teaspoons sesame oil
• 500g lean beef mince
• 1/2 large onion, finely diced
• 1 stalk celery, finely diced
• 6 cloves garlic, finely grated
• 2cm fresh ginger, finely grated
• 1 large carrot, grated
• 1 broccoli stem, grated
• 3 spring onions, finely sliced
• 4 mushrooms, diced
• 2 tablespoons light soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon ketchup manis
• 1 tablespoon fish sauce
• 8 outer layer whole lettuce leaves
• 1 tablespoons sesame seeds (optional)
• 1/4 long red chilli, finely sliced (optional)

Method:

• Crush the vermicelli noodles to approximately 2cm lengths and prepare as described on the packet, drain and set aside
• Heat the sesame oil in a heavy based frying pan over a medium high heat
• Add in the mince, onion, celery, garlic and ginger and cook over for about 5 minutes until the mince is browned and broken up and the onions are translucent
• Add in the carrot, broccoli stem, spring onions and mushrooms and stir fry for approximately 2-3 minutes until the carrots start to soften.
• Pour in the sauces and stir through well so well combined and simmer over a medium low heat for 5 minutes to allow the sauce flavours to combined
• Stir through the drained vermicelli noodles and serve immediately dividing the mixture evenly between the 8 lettuce leaves
• Optional: Serve sprinkled with sesame seeds and freshly sliced red long chilli

Recipe Notes:

• Store the meat mixture in the fridge covered up to 3 days
• The meat component of this recipe is freezer friendly to be consumed within 3 months, when reheating it may need to be re-hydrated with a small amount of stock.

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.

Impossible Slice

Serves: 6-8

Ingredients:

• 1 onion, diced
• 1 large carrot, grated
• 1 zucchini grated
• 1 red capsicum, diced
• 1 celery stalk, finely diced 
• 150g sweet potato, grated
• 1 large potato, grated
• 5 mushrooms, diced 
• 3 cloves garlic, finely grated
• 3 rashers bacon, diced 
• 1/2 cup fresh parsley, shredded 
• 9 eggs, lightly beaten
• 1 cup wholemeal plain flour
• 1 cup natural yoghurt or sour cream
• 1 tablespoon of polenta (or breadcrumbs)

Method:

• Preheat oven to 180 degrees Celsius and spray a lasagne dish with cooking spray and sprinkle the polenta evenly over the bottom of the dish 
• Place the remaining ingredients into a mixing bowl and stir until very well combined
• Pour the mixture into the prepared dish and spread evenly
• Bake for 40-45 minutes or until set
• Allow to cool for 10 minutes before cutting and serving
• Delicious served both hot and cold.

Recipe Notes:

• Store covered in the fridge for a 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.