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.

Homemade Baked Beans

Serves: 4 portions

Ingredients:

• 2 teaspoons olive oil
• 1/2 leek finely shredded
• 1 garlic clove, crushes
• 400g tin crushed tomatoes
• 400g tin butter beans, drained and well rinsed
• 1/2 tablespoon sugar free maple syrup
• 1 teaspoon paprika
• 1 teaspoon celery salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon ground chilli powder

Method:

• Heat the oil in a heavy based non stick saucepan and sauté the leek for approximately 5 minutes until translucent and softened
• Add the garlic and all dried spices and fry off until aromatic, approximately 1 minute
• Add the tomatoes and maple syrup simmering over a low heat for 10 minutes to let the flavours infused
• Add the drained beans and simmer for another 10 minutes
• Add salt to your flavour palate and enjoy.

Nutritional value per portion:

• Calories: 139
• Total fat: 3.4g
• Total carbohydrates: 17.9g
• Total sugar: 4.7g
• Protein: 7.3g

Recipe Notes:

• Store in an air tight container in the fridge for up to 3 days
• This recipe is freezer friendly to be consumed within 6 months.
• A delicious additional to your weekend breakfast cook up or even bake an egg in.

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.

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.

Brown Rice Salad

Makes: 4 portions

Ingredients:

• 2 teaspoon extra virgin olive oil
• 1/2 onion, finely diced
• 1/2 celery stalk, finely diced
• 1 garlic clove, finely diced
• 2 asparagus stalks, sliced
• 1 mushroom, finely chopped
• 2 tablespoons frozen baby peas
• 2 tablespoons frozen corn kernels
• 1 bacon chop, finely diced
• 125g cooked brown rice**
• 2 teaspoons soy sauce

Method:

• Heat the oil in a heavy based non stick frying pan and add in the onion, celery and garlic sautéing for 2-3 minutes or until the onion starts to become translucent
• Add in the bacon chop, asparagus, mushroom, peas and corn and continue to sauté for a further 2-3 minutes until the vegetables are slightly under cooked
• Add in the cooked brown rice and soy sauce tossing through the mixture until well combined
• Serve warm or cold.

**an alternative to cooking your own brown rice in a small portion is to purchase the pre-cooked brown rice microwave cups, one microwave cup/portion is needed for this recipe

Nutritional Value per portion:

• Calories: 113
• Total fat: 5.2g
• Total carbohydrates: 10.9g
• Sugars: 0.7g
• Protein: 4.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Bacon chop can be substituted with two trimmed bacon rashers

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 Enriched Tzatziki

Makes: 6 portions (approximately 1/4 cup per portion)

Ingredients:

• 1 cup natural yoghurt
• 2 scoops (60g) pure protein powder
• 1 garlic clove, finely diced
• 1/3 cucumber, finely diced
• 1/2 cup shredded fresh mint
• 1/4 cup shredded fresh coriander
• 1 teaspoon lemon juice
• 1 teaspoon extra virgin olive oil

Method:

• Stir through protein powder through the yoghurt until well combined
• Add in the remaining ingredients and still until well combined
• Add salt and pepper to taste.

Nutritional Value per portion:

• Calories: 69
• Total fat: 1.7g
• Total carbohydrates: 3.8g
• Sugars: 1.2g
• Protein: 9.9g

Recipe Notes:

• Store in an air tight container in the fridge for up to 7 days
• This recipe is not freezer friendly
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code holly10 at checkout to get a 10% 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.

Breakfast Frittata

Makes: 12

Ingredients:

• 1/2 cup sour cream
• 6 eggs
• 2 garlic cloves, finely grated
• 150g bacon pieces
• 150g button mushrooms
• 150g cherry tomatoes
• 150g sharp cheddar cheese

Method:

• Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
• In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
• Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
• Stir through the chopped ingredients into the egg mixture until well combined
• Spoon the mixture evenly between the prepared muffin tray
• Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
• Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 164
• Total fats: 12.1g
• Total carbohydrates: 1.7g
• Sugars: 0.8g
• Protein: 10.4g

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
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.