Apricot Bran Muffins

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

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

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.



Breakfast Ham Cups

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

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

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.



Protein Enriched Tzatziki

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.



Thai Beef Sausage Rolls

Thai Beef Sausage Rolls

Makes: 12 portions (or 24 pieces)

Ingredients:

  • 3 mountain bread wraps
  • 500g lean beef mince
  • 1 egg
  • 4 garlic cloves, finely chopped
  • 1cm fresh ginger, finely chopped
  • 1 long red chilli, finely chopped
  • 3 spring onions, finely chopped
  • 1/2 cup fresh coriander, shredded (stem included)
  • 2 scoops (60g) pure protein powder
  • 2 tablespoons fish sauce
  • 2 tablespoons sweet chilli sauce
  • 1 tablespoon lime juice
  • 1 tablespoon brown sugar
  • 1 teaspoon sesame oil
  • 2 teaspoons sesame seeds

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • 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
  • Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well
  • Divide the mixture into 6 equal portions
    Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • 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
  • https://c4kkitchen.com.au/wp-content/uploads/2018/02/img_7286.trim_.mov
  • Repeat with the remaining mountain bread and portions of filling
  • Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before cutting each roll into 4 even pieces.
  • 1 bariatric portions is 2 pieces.

Nutritional Value per bariatric portion:

  • Calories: 118
  • Total fats: 3.7g
  • Total carbohydrates: 6.7g
  • Sugars: 2.6g
  • Protein: 15.8g

Recipe Notes:

  • Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value
  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • 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
  • 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.



Tomato Relish

Tomato Relish

Makes: approximately 16 portions (50g)

Ingredients:

  • 1 tablespoon olive oil
  • 2 large red onions
  • 4 garlic cloves
  • 25g mustard seeds
  • 1kg tomatoes
  • 3 long red chilli
  • 2 tablespoons brown sugar
  • 1/3 cup red wine vinegar
  • 1 bay leaf

Method:

  • Heat the oil in a large non-stick saucepan and add in the roughly chopped onion, crushed garlic and mustard seeds and sauté stirring occasionally until the onions have browned and caramelised
  • Add in the roughly chopped tomatoes, sliced chilli and once simmering gently reduce the heat and continue to simmer for 15 minutes
  • Add in the brown sugar, red wine vinegar and the bay leaf continuing to stir regularly for a further 5 minutes or until it has reduced to your desired thickness
  • Remove the bay leaf and then allow to cool before transferring to a well sealing storage container

Nutritional Value per Portion:

  • Calories: 36
  • Total fats: 1.2g
  • Total carbohydrates: 5.8g
  • Sugars: 3.6g
  • Protein: 1g

Recipes Notes:

  • Store in an air tight container in the fridge for up to 2 week
  • Can also be store in sterilised jars in the pantry in accordance with appropriate sterilisation techniques.

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 Veggie Muffins

Protein Veggie Muffins

Makes: 12

Ingredients:

  • 80g carrot, grated
  • 80g zucchini, grated
  • 80g Pumpkin, grated
  • 1 small onion, finely diced
  • 1 garlic clove, finely diced
  • 125g creamed corn
  • 1/2 cup grated cheese
  • 1/2 cup ricotta cheese
  • 2 egg, lightly beaten
  • 3 scoops (90g) pure protein powder
  • 1 cup wholemeal SR flour
  • 1 teaspoon baking powder
  • Salt & pepper, to taste

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a 12 hole silicon muffin tray by lightly spraying with cooking spray
  • Add all the ingredients into a mixing bowl and stir until well combined
  • Spoon the mixture evenly between the 12 muffin holes and bake for 25-30 minutes until golden brown and a cake skewer comes out clean.
  • Allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely
  • Delicious served cold or warm with some cream cheese.

Nutritional Value per muffin:

  • Calories: 130
  • Total fats: 4.3g
  • Total carbohydrates: 10.6g
  • Sugars: 1.6g
  • 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
  • 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 psafriendsofhollys 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.