Sweet Potato Fritters

Makes: 10-12

Ingredients:

• 500g sweet potato, grated
• 1 small onion, very finely diced
• 2 cloves garlic, finely grated
• 1/2 cup plain flour
• 3 eggs, lightly beaten
• 1 teaspoon onion salt

Method:

• Preheat your oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients in a mixing bowl and combine well
• Heat 1 tablespoon of rice bran oil in a heavy based frying pan over medium – high heat and then place 4 egg rings in the base of the pan and spoon the mixture into each egg ring, compacting down until level with the top
• Cook for 4-5 minutes then remove the egg ring and flip the fritter over cooking 4-5 minutes on the other side
• Repeat until all the fritters are cooked.
• Bake the fritters in the preheated oven for 15-20 minutes to allow the sweet potato to cook through and has a soft squishy centre.

Recipe Notes:

• Store covered in the fridge for the maximum of 3 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.

SC French Onion Roast Beef with Roast Vegetable Medley

Serves: 4-6

Ingredients:

• 1.5kg bolar or blade roast beef
• 1 portion of C4K Kitchen’s French Onion Soup Mix or packet of store bought french onion soup
• 1 onion
• 1/2 cup gravy mix
• 6 potatoes
• 3 carrots
• 1 parsnip
• 200g pumpkin
• 200g sweet potato
• 2 tablespoons minced garlic
• 2 tablespoons dried oregano
• 2 tablespoons rice bran oil

Method:

• Peel and roughly chop the onion and place in the bottom of your slow cooker
• Roll the bolar in the French onion soup massaging the soup into the surface, then place the meat, fat side up, on top of the onion and add any excess soup mix into the slow cooker bowl
• Add in 1 – 1 ½ cups of water, the water level with the meat in the SC should be just under 2cm
• Place the lid on the slow cooker and cook on LOW for 8-10 hours or HIGH for 4-5, for the best results cook on low

• To prepare the vegetables you will need to start with about 60-90 minutes cooking time left on the roast, start by preheating the oven to 160 degrees Celsius
• Peel and chop all vegetables into even sized pieces , approximately 1-1 ½ cm cubes
• Place all the prepared vegetables onto a baking tray, evenly spread out the garlic, mixed herbs and the rice bran oil over the vegetables and give them a good mix to ensure fully coated
• Roast your vegetable medley 45-60 minutes noting the cooking time will depend on the size of the vegetables, turning the vegetables every 15 minutes to ensure they cook evenly and don’t stick to the base of the baking tray

• Thirty minutes before serving, gently remove the meat and place in a baking dish and cover with alfoil and turn your slow cooker up to HIGH
• Mix the gravy mix with ½ cup water to form a paste and whisk the gravy paste into the juices that remain in the slow cooker bowl, making sure you whisk very well so that it is eventually dispersed and well combined
• Replace the lid back on the slow cooker and check again in 15 minutes stirring well to ensure it has thickened, if it is still too runny, you may need to use a bit more gravy mix (or corn flour) paste to thicken and repeat in 15 more minutes time. However if you are left with a luscious thick rich gravy then turn off the slow cooker and replace the lid until you are ready to serve.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly, however left overs can be frozen as long as fully covered and stirred through the gravy.

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.

Vegetable Rostis

Makes: approximately 24

Ingredients:

• 4 medium potatoes
• 2 carrots
• 1 parsnip
• 1 small sweet potato
• 4 tablespoons plain flour
• 1/4 cup grated parmesan cheese
• 2 eggs
• 1 teaspoon minced garlic
• Salt & pepper, to taste

Method:

• Grate all the vegetables
• Squeeze out all the moisture from the vegetables one handful at a time
• Stir through all other ingredients with your hands until well combined.
• Add spoonful’s, or your desired size, to a hot frying pan with a bit of oil or canola spray until golden
• Cook for about 2-3 minutes and then flip and cook the other side for the same time until crispy on both sides

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• Any hard root vegetable can be used in this recipe (pumpkin, swede, turnip, beetroot etc.)

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.

Vegetable Bake

Serves: 6

Ingredients:

• 2 carrots
• 6 brussel sprouts
• 200g butternut pumpkin
• 200g sweet potato
• 1/2 head broccoli
• 1/4 head cauliflower
• 1 zucchini
• 1 tablespoon butter
• 1 tablespoon plain flour
• 1 1/2 – 2 cups milk
• 3/4 cup grated cheese
• 1/2 cup grated parmesan cheese
• 1/2 cup breadcrumbs
• 1/4 cup grated butter

Method:

• Peel the carrots, pumpkin & sweet potato and chop with the zucchini into about 2cm cubes, cut the cauliflower and broccoli into 2cm florets , husk and halve the Brussel spouts. Steam the vegetables for about 10 minutes and remove the heat.
• While the vegetables are steaming turn your oven on to preheat to 180 degrees Celcius and start preparing the cheese sauce
• To make the cheese sauce melt the butter in a saucepan and add in the flour, whisk these together to form a paste and cook this rue for about 2 minutes to cook out the flour taste
• Add in 1 cup of milk and continually whisk until you get a thick and smooth adding in more milk 1/2 cup at a time until you get a smooth sauce with the consistency of custard, remove from the heat and stir through the cheeses
• Pour the vegetables into an oven proof dish and top with the cheese sauce and gently stir
• Sprinkle the breadcrumbs and grated butter evenly over the top and bake for 15-20 minutes until golden.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• The vegetables in the recipe can be interchanged to whatever you have in your fridge, pantry and/or freezer

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.

SC Cheese & Bacon Potatoes

Serves: 4

Ingredients:

• 4 medium-large potatoes
• 3/4 cup diced bacon
• 3/4 cup grated cheese
• 1 tablespoon minced garlic
• 1 teaspoon mixed herbs
• 1 teaspoon onion salt
• 1 tablespoon butter

Method:

• Line your slow cooker bowl with alfoil allowing the sides to be long enough to fold over the potatoes and spray with some cooking spray to prevent the potatoes from sticking
• Cut your potatoes into about 2cm chunks and place in a mixing bowl
• Add the bacon, cheese, garlic, herbs and salt into the mixing bowl and mix well to evenly mix with the potatoes
• Place the mix into the slow cook bowl, place the tablespoon of butter on the top and then cover with the alfoil to seal
• Cook on LOW for 6-8 hours or high 3-4 hours

Recipe Notes:

• Delicious served with a dollop of sour cream
• Best served fresh but can be kept covered in the fridge for a maximum of 3 days
• This is not a freezer friendly 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.

Sweet Potato Cakes

Makes: approximately 20

Ingredients:

• 2 cups sweet mashed potato
• 1/2 cup plain wholemeal flour
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cumin
• 1 teaspoon celery salt
• 1/2 teaspoon onion powder
• 2 tablespoons natural yoghurt
• 1 egg

Method:

• Mix in the flour, spices, salt, egg and yogurt together and then stir in the mashed sweet potato until well
  combined
• Heat 1 tablespoon rice bran oil in a large heavy based non-stick frying pan, then add in 2 spoonful of the mixture and flatten
• Cook for about 2 minutes on each side, or until golden and crispy.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• Suitable to be frozen in single serve portions to put in lunchboxes

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 Fries

Serves: 4-6

Ingredients:

• 2 zucchinis
• 1 egg white
• 1/4 cup milk
• 1/2 cup grated parmesan cheese
• 1/2 cup seasoned breadcrumbs
• Rice bran oil cooking spray

Method:

• Preheat oven to 220 degrees Celsius and line a baking tray with baking paper
• Cut zucchini into fries/chip shaped sticks
• Whisk an egg white in a small bowl, and add milk
• Put your grated parmesan into the food processer and whizz until fine like breadcrumbs the mix well with the breadcrumbs in a separate bowl
• Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture
• Place the coated zucchini fried evenly on the baking tray and spray generously with cooking spray
• Bake for 25–30 minutes or until golden brown.

Recipe Notes:

• Store covered in the fridge for no longer than 3 days, however best served fresh
• 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.

Spiced Pumpkin in Cream Sauce

Serves: 4-6 sides

Ingredients:

• 200g butternut pumpkin
• 1/4 cup phillys cooking cream
• 1/2 teaspoon all spice
• 1/4 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon ground ginger
• Salt & pepper, to taste

Method:

• Prepare your pumpkin by cutting into 1.5cm cubes and steam the pieces of pumpkin until almost cooked through.
• Remove from the heat and place in the fridge to stop the cooking process.
• In a medium saucepan over medium heat add all the other ingredients, use a whisk to infuse all the spices through the cooking cream
• When the sauce reaches a gentle simmer add the pumpkin into the sauce, keep at a medium heat and stir gently until the pumpkin has reheated and finished cooking through.

Recipe Notes:

• To be stored covered in the fridge for a maximum of 2 days
• This recipe is not freezer friendly
• Left overs are delicious slightly mashed cooked in puff pastry triangles, the puff pastry triangles are 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.

Shredded Brussel Sprouts

Serves: 4-6 sides

Ingredients:

• 10-15 Brussel sprouts
• 1 small onion, very finely sliced
• 1 rasher bacon, rind removed and thinly sliced
• 1 tablespoon minced garlic
• 50g butter
• 1 tablespoon rice bran oil
• 1/2 cup cream cheese for cooking

Method:

• Remove the outer husks from the Brussel spout, halve and cut out the stem and throw away and shred the Brussel sprout, repeat until completed
• Heat a heavy based frying pan, then add the butter and oil in the pan.
• Add in the onion, garlic and bacon and sweat down the onion for a couple minutes
• Lastly add in the shredded Brussel sprouts, continue to sweat them down for another 10-15 minutes
• Once cooked through stir through the cream cheese allowing to heat, season to your liking and then serve.

Recipe Notes:

• Also a delicious alternative to serving cabbage
• This recipe is not freezer friendly
• To be stored covered or in an air tight container in the fridge and to be consumed within 3 days

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 Fritters 

Makes: 8

Ingredients:

• 300g can corn kernels, drained
• 1 large zucchini, grated
• 1 small onion, grated
• 2 cloves garlic, grated
• 1/2 long red chilli, finely diced
• 1 tablespoon fresh parsley shredded
• 60g reduced fat feta cheese, finely diced or crumbled
• 2 eggs
• 1/3 cup wholemeal plain flour
• Salt & pepper, to taste

Method:

• Place all ingredients into a mixing bowl and combine well
• Heat 1 tablespoon rice bran oil in a heavy based frying pan over a medium heat
• Place 1/8th of the mixture into a fritter shape in the frying pan  and repeat with as many as you can fit ensuring there is about 2cm between them for even cooking
• Cook for 3-5 minutes until golden then flip and cook for another 3-5 minutes until golden
• Place on a piece of kitchen paper to drain while you cook the remaining fritter batter.

Recipe Notes:

• To ensure a consistent shape and size use an egg ring as your guide as to how much better is needed. Leave the ring on while cooking the first side, remove the egg ring then flip the fritter
• 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.