Apricot Bran Muffins

Makes: 12 muffins

Ingredients:

200g dried apricots, chopped
120g all bran cereal (approx. 2 cups)
1 & 1/2 cups boiling water
1 cup milk
2 large eggs
1 cup SR flour
1 heaped teaspoon baking powder
1/2 cup low calorie sweetener of your choice

Method:

Preheat the oven to 180 degrees Celsius and prepare 12 cup muffin tray by lining with paper and slightly spraying with cooking spray
Place the dried apricots and all bran in a large mixing bowl and cover with the boiling water. Mix well and allow to sit for 10 minutes
In a small mixing bowl place the remaining ingredients and whisk together until well combined
Fold the two mixtures together with a spatula until just combined
Spoon the mixture evenly into the prepared muffin cases
Bake for 30 minutes or until golden and a cake skewer comes out clean
Allow to cool for 5 minutes before removing from the tray and transferring to a wire rack to cool completely.

Nutritional Value per muffin:

Calories: 99
Total fat: 1.9g
Total carbohydrates: 19.2g
Protein: 3.7g

Recipe Notes:

Store in an airtight container below 24 degrees (or in the fridge) for a maximum of 5 days
This recipe is freezer friendly
Low calorie sweetener used in this recipe is Naturally Sweet’s “100% Natural Stevia Blend” purchased online from https://www.naturallysweet.com.au/ using the promo code WHMP15 for a 15% discount

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.

Veggie Pancake with Whipped Ricotta

Serves: 8

Ingredients:

1 large carrot
1 zucchini
1/4 Chinese cabbage
4 spring onions
1/3 cup plain flour
1 teaspoon crushed garlic
1/3 cup smooth ricotta
4 eggs
Salt & pepper to taste

Whipped ricotta ingredients:

1/3 cup smooth ricotta
1 teaspoon garlic extra virgin olive oil
1 teaspoon lemon juice

Method:

Spiralise or finely julienne the zucchini and carrot and place in a mixing bowl
Add the finely shredded cabbage (excluding the thicker core) and the shredded spring onion
Add the flour and mix well ensuring all the vegetables are evenly coated
Add in the remaining ingredients and mix well until evenly coated and well mixed
Spray a non stick frying pan with cooking spray and place even sized dollops of the mixture gently evening in thickness
Cook for 3-5 minutes over a medium-low heat until golden brown
Flip the pancake and flatten slightly with your flip and cook for another 3-5 minutes until full cooked
Place on paper towel to drain any excess moisture while cooking the rest of the mixture.
To make the whipped ricotta place the ricotta, garlic EVOO and lemon juice in a blender and combine until well mixed and creamy
Serve the pancake either cold or warm topped with a spoonful of whipped ricotta

Nutritional Value per portion:

Calories: 90
Total fat: 4.5g
Total carbs: 6.7g
Sugar: 0.5g
Protein: 5.3g

Recipe Notes:

Store in an air tight container 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.

Cauliflower & Broccoli Ricotta Fritters

Makes: 10 fritters

Ingredients:

100g cauliflower
100g broccoli
1 egg
2 tablespoons smooth ricotta
2 tablespoons wholemeal SR flour
1 tablespoon grated Parmesan cheese
1 garlic clove
1/2 teaspoon celery salt

Method:

Chop the cauliflower and broccoli into evenly sized pieces (stems included) and simmer in a pot of boiling water for 5-7 minutes until they are cooked with with a slight firmness
Drain the cauliflower and broccoli and use a fork to roughly mash, set aside to cool for approximately 5 minutes
Add in all the remaining ingredients and mix until well combined
Shape into 10 even sized balls
Prepare a non stick frying pan and spraying with cooking spray
Place the balls evenly into the frying pan and flatten into a fritter shape, approximately 3/4cm thick
Cook for 3-4 minutes until golden brown, gently flip and continue cooking until golden brown on the reverse side.
Serve either warm or cold.

Nutritional value per fritter:

Calories: 24
Total fats: 0.9g
Total carbs: 2.5g
Total sugars: 0.4g
Protein: 1.7g

Recipe Notes:

Store in an air tight container 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.

Broccoli and Feta Tortas

Makes: 12

Ingredients:

6 eggs
1 cup smooth ricotta
200g danish feta, roughly crumbled
200g broccoli stem, grated
1 small onion, finely diced
1/2 celery stalk, finely diced
1/2 cup grated Parmesan
1/2 cup grated mozzarella cheese
2 garlic cloves, crushed

Method:

Preheat the oven to 180 degrees Celsius and prepare 12 silicon muffin cups but lightly spraying

Place the eggs and ricotta in a large mixing bowl and whisk until thick and creamy like a custard

Add in the remaining ingredients and stir through until well combined

Spoon the mixture evenly between the 12 muffin cups

Bake for 35 minutes or until golden and cooked through, they will be cooked through when firm on the edges with a gently wobble in the middle

Remove and allow to cool in the trays for 10 minutes before removed to cool on a wire rack completely.

Nutritional Value per Tortas:

Calories: 175
Total fat: 7g
Total carbohydrates: 2.7g
Sugar: 0.5g
Protein: 11.7g

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.

Breakfast Ham Cups

Makes: 15

Ingredients:

15 round thin slices of ham
8 eggs

1/4 cup natural yoghurt (or cream)
1/2 cup grated cheese

1 small onion, finely diced
1 broccoli stem, grated (approximately 80g)
1 & 1/2 tomatoes, diced
4 mushrooms, diced
4 asparagus spears, thinly sliced
2 garlic cloves, finely diced

Method:

Preheat an oven to 180 degrees Celsius and prepare a silicon muffin tray by gently spraying each well

Add the eggs, yogurt and cheese to a mixing bowl gently whisking until well combined

Add all onion, tomato, mushroom, asparagus and garlic into the egg mixture and mix until well combined

Take a slice of ham and line a muffin tray well with the ham and spoon in the egg mixture until just under level with the muffin tray
Repeat with the ham slices and mixture until all used

Bake for 20-25 minutes until golden and the egg mixture is set, this is indicated by being slightly firm to touch but with a gentle jiggle in the centre.
Allow to cool for 10 minutes in the tray before moving to a wire rack to cool completely.

Nutrition value per ham cup:

Calories: 89
Total fat: 4.8g
Tots carbs: 2.5g
Sugars: 0.8g
Protein: 8.7g

Recipes 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
Serve hot or cold

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.

Zucchini & Corn Muffins

Makes: 18

Ingredients:

2 large zucchini, grated
1 cup frozen or fresh corn kernels
150g lean bacon pieces
140g grated cheese
1 teaspoon celery salt
2 garlic cloves, finely grated
1 & 1/2 cups SR Flour
1 cup high protein milk
4 eggs
3 tablespoons melted butter

Method:

Preheat the oven to 180 degrees Celsius and prepare 18 silicon muffin cups by lightly spraying with cooking spray
In a large mixing bowl combine the zucchini, corn, bacon, cheese, salt and garlic
Add in the flour and stir until all ingredients are evenly coated in the flour
Whisk together the eggs, milk and melted butter
Pour the wet mixture into the dry mixture and fold through with a spatula until just combined
Spoon the batter evenly between the prepared muffin cups and bake for 25 minutes or until a cake skewer comes out clean
Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Muffin:

Calories: 126
Total fat: 7g
Total carbohydrates: 8.6g
Sugar: 2g
Protein: 7g

Recipe Notes:

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
Delicious served warm or room temperature
White SR flour can be substituted for SR Wholemeal flour.

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 and Bacon Wonton Quiches

Makes: 15

Ingredients:

15 wonton wrappers
8 eggs
150g sour cream
1/2 cup grated Parmesan
1/2 cup grated mozzarella
2 garlic cloves
1/3 leek, halved and finely shredded
250g lean bacon
150g button mushrooms

Method:

Preheat the oven to 180 degrees Celsius
Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
Chop the bacon and mushroom into even sized pieces and add into the egg mix with the shredded leek, stirring until well combined
Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
Bake for 25-30 minutes or until golden and cooked through
Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

Calories: 110
Total fat: 5.7g
Total carbohydrates: 5.5g
Sugar: 0.4g
Protein: 9.9g

Recipe Notes:

Store covered in the fridge for a maximum of 2 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 & Asparagus Wonton Quiches

Makes: 14

Ingredients:

14 wonton wrappers
8 eggs
150g sour cream
1/2 cup grated Parmesan
1/2 cup grated mozzarella
2 garlic cloves
1/3 leek, halved and finely shredded
250g roast chicken
1 bunch (7 spears) fresh asparagus

Method:

Preheat the oven to 180 degrees Celsius
Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs
Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined
Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
Bake for 25-30 minutes or until golden and cooked through
Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

Calories: 125
Total fat: 7g
Total carbohydrates: 5.2g
Sugar: 0.2g
Protein: 10.1g

Recipe Notes:

Store covered in the fridge for a maximum of 2 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 & Feta Sausage Rolls

Makes: 20 portions (2 pieces for portion)

Ingredients:

5 mountain bread wraps
800g pumpkin
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1 onion, finely diced
2/3 cup frozen peas
2/3 cup frozen corn kernels
2/3 cup breadcrumbs
2 scoops (60g) pure protein powder
1 egg
200 feta cheese, crumbled

Method:

Peel and chop the pumpkin into even sized pieces, simmer in water until cooked through
Drain well and return to the saucepan and placed back on the heat for 30-60 seconds to ensure all moisture in the bottom of the saucepan has evaporated
Set aside to cool for 10-20 minutes
Preheat oven to 180 degrees Celsius and line 2 trays with baking paper
Use a fork to roughly mash the pumpkin
Add all remaining ingredients (except the mountain bread) into the pumpkin and stir until well combined
Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
Divide the mixture into 10 even portions
Using 1 half of a wrap evenly spread 1 portion of the filling down the slightly off centre down the middle of the wrap in a sausage shape
Fold the smaller portion over the filling
Brush the other side with egg wash before folding over to complete the sausage roll
Place on the baking tray with the seal side down
Repeat with the remaining mountain bread and filling portions
Brush the tops of the sausage rolls with egg wash
Bake in the pre-heated oven for 25 minutes
Allow to cool for 10 minutes on the tray before cutting into portions
Cut each full sausage roll into 4 pieces, a portion is 2 pieces.

Nutritional Value per portion (2 pieces)

Calories: 82
Total fats: 1.5g
Total carbohydrates: 9.4
Sugars: 2.7g
Protein: 6.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days

• This recipe is freezer friendly to be consumed within 6 months

• Also delicious served cold

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.

Quinoa Salad

Makes: 3 bariatric portions

Ingredients:

1/2 cup quinoa
1 cup chicken stock
6 cherry tomatoes
2 baby cucumber
2 spring onions
60g diced roast pumpkin
1/4 cup shredded fresh herbs
30g crumbled feta cheese
Squeeze lemon juice

Method:

Place the quinoa and stock with an additional tablespoon of water in a small saucepan with a well sealing lid
Uncovered bring to the boil
Once boiling, reduce the heat to a simmer and place the lid on the saucepan and simmer for 15 minutes
Once the time is up remove from the heat, keep the lid on without opening and sit for a further 10 minutes
Fluff up with fork before serving
Chop all remaining ingredients into even soE portions and mix through the quinoa
Finish with a light squeeze of lemon juice.

Nutritional Value per portion:

Calories: 103
Total fats: 3.8g
Total carbohydrates: 11.7g
Sugars: 3.3g
Protein: 5.4g

Recipe Notes:

Store covered in the fridge 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.