Protein Enriched Veggie Fritters

Makes: 26 fritters

Ingredients:

• 90g onion, finely diced
• 80g carrot, grated
• 50g parsnip, grated
• 100g sweet potato, grated
• 100g broccoli & broccoli stem, grated
• 120g cauliflower & cauliflower stem, grated
• 150g zucchini, grated
• 25g fresh parsley, shredded
• 3 garlic cloves, finely grated
• 6 tablespoons natural protein powder
• 3/4 cup cottage cheese
• 1/4 cup grated Parmesan cheese
• 4 eggs, lightly beaten 

Method:

• Combine all ingredients in a mixing bowl until well combined
• Heat a frying pan over a medium-low heat and spray 
• Dollop 50g of the mixture into the frying pan and cook low and slow for 4-5 minutes until golden
• Very gently flip and cook for a further 3-4 minutes to allow the vegetables to cook through 
• Gently remove the fritters from the frying pan and transfer onto a chopping board in a single layer, they are very fragile when hot
• Allow to cool for 10 minutes to set before handling or moving to a plate
• Repeat until they are all cooked.

Nutritional Value per fritter:

• Calories: 47
• Total fat: 1.3g
• Total carbohydrates: 3.1g
• Protein: 6g

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious as a bread alternative topped with a poached egg for breakfast.

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.

Roast Pumpkin Thins

Portion: 1

Ingredients:

• 150g butternut pumpkin
• 1 teaspoon extra virgin olive oil
• 1 tablespoon mixed dried herbs
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Method:

• Preheat oven to 150 degrees Celsius
• Thinly slice the pumpkin using a mandolin
• Place the oil, herbs, paprika & garlic into a ziplock bag
• Seal the bag and combine well
• All in the sliced pumpkin, reseal and then massage the oil mixture to completely coat both sides of all pumpkin slices
• Using a pizza tray (tray with holes in it) layer the Pumpkin Thins one layer thick on the tray
• Bake in the preheated oven for 15 minutes
• Without opening the door turn off the oven and leave the trays in the oven for another 20 minute.
• Transfer to a wire rack to cool

Nutritional Value per Portion:

• Calories: 96
• Total fat: 3.9g
• Cholesterol: 0g
• Total carbohydrates: 16.9g
• Protein: 1.6g

Recipe Notes:

• Store in an air tight container below 27 degrees Celcius for a maximum of 2 days
• This recipe is best served fresh

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.

Cheesy Potato Hand Pies

Makes: 12

Ingredients:

• 3 sheets frozen puff pastry, defrosted
• 2 medium potatoes, grated
• 2 large florets cauliflower, grated
• 4 cloves garlic, finely diced
• 1 celery stalk, finely diced
• 1 onion, diced
• 3/4 cup grated Parmesan cheese
• 1 1/2 cups grated tasty or mozzarella cheese
• 3/4 cup sour cream
• 2 tablespoons milk
• Pinch nutmeg
• Salt & pepper, to taste

Method: 

• Preheat oven to 180 degrees and line 2 baking trays with baking paper
• Combine the sour cream and nutmeg in a small jug and whisk together until the sour cream becomes more liquid 
• Combine all remaining ingredients, except the pastry sheets and mix well
• Add the sour cream mix in and stir until well coated
• Cut the pastry sheet into 4 equal sided squares 
• Place 2 tablespoons of mixture into the centre of the pastry square and fold the pastry over to form a triangle 
• Use the point of a fork along the edge of the pastry joins to seal the hand pie
• Repeat until all the mixture has gone
• Brush the tops of the hand pies with some milk and then bake for 20-25 minutes until golden brown.

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 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.

Curry Crunch Potatoes

Serves: 4 sides

Ingredients:

• 500g potatoes
• 1 tablespoon butter
• 1 tablespoon rice bran oil
• 1 tablespoon curry powder
• 2 teaspoons ground cumin
• 1 teaspoon turmeric
• 1 teaspoon garlic powder
• 1/2 teaspoon salt

Method:

• Peel and dice the potatoes into even sized cubes of approximately 1.5cm
• Boil the cubed potatoes for approximately 15 minutes or until they are slightly undercooked
• Drain the potatoes into a metal seive vigorously shaking, this will remove excess water as well as roughen up the exterior of the potatoes
• Melt the butter in a heavy based frying pan
• Add in the oil and all the spices and fry off the spices for approximately a minute until aromatic
• Add in the potatoes to the frying pan and toss the potatoes continuously until well coated
• Continue to cook the potatoes tossing and turning regularly until golden and crispy, approximately 5 minutes.

Recipe Notes:

• Store covered in the fridge for maximum of 3 days
• This recipe is freezer friendly, for best results freeze after the parboiled potatoes have been coated in the curry crunch so when defrosting you just follow the last method step.

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.

Mini Pea & Feta Fritters

Makes: 12

Ingredients:

• 1 cup frozen minted peas
• 75g feta cheese
• 1 egg
• 1/2 cup wholemeal SR flour
• 1/4 cup milk
• 1/2 teaspoon celery salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried onion flakes

Method:

• Place the peas in a small saucepan and just cover with water, bring to the boil and then simmer for no longer than 5 minutes
• Drain the peas well and place into a mixing bowl
• Use a fork to squash and mash the peas until they are partially broken down
• Add in the feta cheese and continue to mash the two together until you have a coarse textured mash
• Add in the remaining ingredients and use a spatula or wooden spoon to mix until well combined
• Heat 1 tablespoon of oil in a heavy based saucepan
• Dollop about 1 tablespoon of the fritter batter into the pan, repeat without overcrowding the pan
• Cook for approximately 3-5 minutes until golden and then flip cooking for another 3-5 minutes
• Drain on some paper towel before serving.

Recipe Notes:

• Store covered in the fridge for up to 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served both hot and 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.

Gluten Free Potato Cakes

Makes: 10

Ingredients;

• 500g potato
• 3 spring onion, finely sliced
• 2 cloves garlic, finely diced
• 1 egg, lightly beaten
• 2 tablespoons arrowroot flour

Method:

• Pierce the potato skins all over with a fork
• Microwave the potatoes on high for 4-5 minutes to partial cook the potatoes
• Grate the half cooked potatoes, skins included
• Stir through the remaining ingredients until well combined
• Place 4 progressed egg rings in a lightly oiled frying pan and place about 2 tablespoons of mixture into each egg ring and flatten down 
• Cook for about 4-5 minutes or until lightly golden, remove the egg ring and then flip the potato cake
• Cook on the other side for 4-5 minutes or until golden
• Serve warm or also delicious cold as a lunchbox variation

Recipe Notes:

• Store in an air tight container for a maximum of 3 days
• Once cooked this recipe is 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.

VIP Uglies (Vegetables in Polenta Uglies)

Makes: approximately 30

Ingredients:

• 3/4 cup polenta
• 3 3/4 cups water
• 2 stock cubes (vegetable or chicken)
• 1 large carrot, grated
• 1 zucchini, grated
• 2 large florets cauliflower, grated
• 100g pumpkin, grated
• 2 bacon rashers, diced (optional)
• Salt & pepper to taste

Method:

• Place the polenta, water and stock cubes into a small saucepan and over a medium heat bring to the boil
• Reduce the heat and simmer for 20 minutes using a whisk to stir well every couple minutes
• Remove from the heat and allow to cool
• Preheat the oven for 180 degrees and line two baking trays with baking paper
• Prepare the vegetables and then mix the vegetables through until well combined
• Dollop a tablespoon of the mixture on the prepared baking tray
• Bake in the preheated oven for about 20 minutes until golden brown
• Allow to cool completely until transferring to a wire rack

Recipe Notes:

• Store in an airtight container in the fridge for the 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.

Char Grilled Vegetable and Halloumi Stack with Herb Dressing

Serves: 2

Ingredients:

• 1 small eggplant
• 1 small sweet potato
• 1 small zucchini
• 1 small red capsicum
• 2 slices halloumi cheese
• 8 cherry tomatoes
• 8 asparagus spears
• Olive Oil

Dressing Ingredients:

• 1 bunch coriander, stem included
• 1 bunch mint
• 1/2 packet chives
• 1/2 bunch flat leaf parsley
• 1 lemon, juices or 1/4 cup lemon juice
• 4 garlic cloves
• 1/3 cup extra virgin olive oil

Method:

• Preheat the oven to 180 degrees Celsius
• To prepare the dressing place all ingredients into a blender and process until all herbs are well chopped and you have a nice consistency, then pour into a container and place in the fridge until needed
• Place the cherry tomatoes onto a small baking tray or casserole dish and lightly drizzle with olive oil
• Roast the cherry tomatoes for 30 minutes
• While the tomatoes are roasting prepare the remaining vegetables by:
  • slice the eggplant into approximately 1.5cm thick discs
  • peel and slice the sweet potato into 1cm thick discs
  • slice the zucchini horizontally into 4 thick ribbons
  • top and tail the capsicum removing the centre and cut into 4 sections
  • tail the asparagus spears
• Heat your char grill pan until hot and then lightly spray the sweet potato discs with cooking spray and gently place on the char grill plate cooking for about 4-5 minutes both sides until beautifully charred and softened.  Remove and wrap in alfoil to continue the cooking process
• Repeat with the eggplant, zucchini and capsicum in that order adding to the alfoil parcel between each vegetable.  Then place the parcel in the oven
• Char grill the asparagus spears for approximately 2-3 minutes each side until charred but still has some crisp bite and then lay out on your serving plate
• Finally grill your halloumi slices until they are crunchy and deliciously charred, approximately 3 minutes each side the place the halloumi on top of your asparagus
• Remove the vegetables from the oven and stack the vegetables evenly between the two plates
• Sprinkle the cherry tomatoes evenly around the place
• Remove the dressing from the fridge and shake well, dressing your stack by drizzling a healthy amount of the dressing over the top of then drizzling around the sides of your plate.
• Serve as is or with some char grilled ciabatta or turkish bread that has been lightly brushed with olive oil.

Recipe Notes:

• Store in the fridge for the maximum of 3 days but the vegetables are best served fresh.  The dressing can be store in an air tight container in the fridge for a maximum of 30 days
• This recipe is not freezer friendly

Mash Puffs

Makes: 8-9 mini muffins

Ingredients:

• 1/2 – 3/4 cup left over mash potato
• 1 tablespoon plain flour
• 1 tablespoon grated parmesan
• 1 egg yolk

Method:

• Preheat your oven to 180 degrees Celsius and grease very well a silicon mini muffin tray with rice bran oil or canola oil cooking spray
• Mix all ingredients until well combined
• Spoon the mixture into the prepared muffin tray
• Bake in the oven for approximately 15 minutes until golden brown
• Allow to cool slightly before popping out of the muffin tray

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 3 months
• Left over mash potato means mash that has already had butter and milk added to your preferred consistency, if you are making a new batch of mash you will need to adjust the recipe to add in butter and milk accordingly
• Additional diced steamed vegetables can be stirred through as desired, the picture shown has peas, corn and diced carrots mixed through the mash potato prior to starting the recipe.

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.

C4K Mashies

Makes: approximately 24

Ingredients:

• 2 cup mashed potato
• 1 egg yolk OR 1 tablespoon corn flour
• ½ cup grated parmesan cheese
• ½ teaspoon garlic salt
• 1 cup panko crumbs

Method:

• Place the breadcrumbs in a shallow bowl
• In a large mixing bowl combined the chilled mashed potato will all remaining ingredients until well combined
• Using damp hands roll a tablespoon of the potato mixture into a ball shape using the palms of your hands
• Roll the ball directly into the breadcrumbs until well coated
• Repeat until all the potato is used
• Heat 2-4 tablespoons of oil in a heavy based frying pan over a medium heat and shallow fry the mashie until golden brown, approximately 3 minutes; turn the mashie regularly to ensure you get an even crunchy brown coating.

Recipe Notes:

• When shallow frying the best way to maintain a round shape is to ¼ quarter turn the mashie rather than flipping of you will end up with a mini mashie patty
• To maintain the perfect round shape deep fry in 190 degrees Celsius oil for 4-5 minutes until golden and crispy
• For a healthier alternative generous spray the mashies with rice bran oil cooking spray and over bake in a preheated 180 degrees Celsius over for about 15-20 minutes until golden and crispy
• Best served fresh, but you can store in the fridge in an airtight container for a maximum of 3 days
• This recipe is freezer friendly with the uncooked prepared mashies.   You can also freezer cooked ones however they are best served freshly cooked.

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.