Lentil and Vegetable Curry

Serves: 4

Ingredients:

• 1 can drained and rinsed lentils (or 1 & 1/2 cups soaked lentils)
• 70g onion
• 80g carrot
• 50g parsnip
• 80g celery
• 80g zucchini
• 80g eggplant
• 100g pumpkin
• 3 garlic cloves 
• 1 long red chilli
• 1 can whole peeled tomatoes
• 2 cups vegetable stock
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric 
• 1/2 teaspoon paprika

Method:

• Dice all vegetables to your preferred texture and size
• Place all ingredients into a saucepan and bring to the boil
• Place the lid on the saucepan and reduce the heat to a gentle simmer
• Simmer for 60-90 minutes
• Serve with rice or 2ID naan 

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.

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.

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.

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.



Muesli Protein Balls

Makes: 70 balls

Ingredients:

• 1 cup pitted dates
• 2 1/2 cups toasted muesli
• 2 scoops vanilla protein powder
• 1/3 cup maple syrup
• 1/4 cup melted coconut oil

Method:

• Place all ingredients into a food processor and blend until smooth
• It will appear like breadcrumbs but when pinched together it will come together
• Roll the mixture into teaspoon sized balls

Nutritional Value per ball:

• Calories: 33
• Total Fat: 1g
• Cholesterol: 0mg
• Sodium: 7.2mg
• Potassium: 35.1mg
• Total Carbohydrates: 5.7g
• Dietary Fibre: 0.4g
• Protein: 1g

Recipe Notes:

• Store in an airtight container in the fridge for up to 1 week
• 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.

B

Banana Maple Smoothie

Serves: 1 small portion

Ingredients:

• 1/2 large banana, peeled and sliced
• 1/2 cup light protein enriched milk
• 1/4 cup low fat vanilla yoghurt
• 1/2 scoop vanilla protein powder
• 1 teaspoon pure maple syrup

Method:

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

Nutritional Value per serve:

• Calories: 234.2
• Total Fat: 3.6g
• Cholesterol: 3.8 mg
• Sodium: 75.4 mg
• Total Carbs: 27.2 g
• Dietary Fibre: 1.8 g
• Protein: 20.1 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.

Cottage Cheese Frittata

Makes: 9

Ingredients:

• 3/4 cup butternut pumpkin, chopped in 1/2cm cubes
• 1/2 cup shredded baby spinach
• 1/2 cup mushrooms, thinly sliced and roughly chopped
• 1/2 cup cherry tomatoes, diced
• 3 garlic cloves, finely diced
• 1 cup low fat cottage cheese
• 1/4 cup grated parmesan cheese
• 4 large or 6 small eggs, lightly beaten

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Spread the diced pumpkin over the tray and lightly spray with cooking spray
• Roast the pumpkin for 15 minutes
• While the pumpkin is roasting prepared the remaining ingredients
• In a mixing bowl combine all the vegetables, garlic, cottage cheese and parmesan
• Add in the lightly beaten eggs and stir until well combined
• Evenly spread the mixture into silicon muffin trays that have been sprayed with cooking spray
• Cook in the preheated oven for 30 minutes
• Allow to cool in the muffin tray for 10 minutes
• Pop the frittatas out of the silicon cases and allow to cool on a wire rack

Nutritional Information per serve:

• Calories: 89.5
• Total Fat: 3.7g
• Cholesterol: 118.9mg
• Sodium: 195.6mg
• Total Carbs: 3.2g
• Dietary Fibre: 0.6g
• Protein: 8.7g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of five (5) days
• This recipe is freezer friendly.  For best results individually wrap in plastic wrap 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.

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.

Classic Tuna Mornay

Serves:6-8

Ingredients:

• 700g potatoes
• 1 tablespoon butter
• 1 tablespoon milk
• 1/2 teaspoon salt
• 1 stalk celery, finely diced
• 1 small onion, diced
• 4 garlic clove, finely diced 
• 2 teaspoon rice bran oil
• 1 tablespoon butter
• 1 tablespoon plain flour
• Up to 2 cups milk
• 1 x 400g creamed corn
• 425g can tuna in spring water, drained
• 3/4 cup breadcrumbs
• 1 1/2 cups grated cheese

Method:

• Peel and dice the potatoes to a similar sauce, simmer in lightly salted water until cooked through
• Drain the potatoes, add in the 1 tablespoon butter, 1 tablespoon milk and salt into the potatoes and then mash to your preferred consistency set aside to cool
• Preheat your oven to 180 degrees Celsius 
• Heat the oil in a heavy based frying pan over a medium heat and add in the onion, celery and garlic satueing until the onion softens
• Add in the last tablespoon of butter and melt
• Once melted add in the flour and stir evenly through the butter, onion, celery & garlic cooking the flour out for approximately 2-3 minutes
• Gradually add in the milk using a fork to regularly stir the sauce to prevent any lumps forming, continue to add milk until you get a thick white sauce a similar consistency to the mashed potato
• To the mash potato add the sauce, creamed corn and the drained and shredded tuna stirring until well combined
• Pour the mixture into a lasagne dish then evenly sprinkle the breadcrumbs and the cheese over the top
• Bake in the pre-heated oven for 15-20 minutes or until the cheese is golden.

Recipes Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• To add more filler into this dish you can add up to 2 cups of cooked rice
• The tuna can be replaced with left over roast chicken for a delicious chicken Mornay

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.