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.



Homemade Baked Beans

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.



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.



Roast Sweet Potato & Carrot Soup

Roast Sweet Potato and Carrot Soup

Makes: 2 serves

Ingredients:

  • 1 small sweet potato
  • 1 small carrot
  • 3 garlic cloves
  • 1 cup chicken (or vegetable stock)
  • 1 scoop (30g) pure protein powder

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Cut the sweet potato and carrots to similar sizes and place on the tray with the garlic
  • Lightly spray with cooking oil and roast for 15-25 minutes, time will vary depending on the size of the vegetable pieces
  • Add the Roasted Vegetables, heated stock and protein powder into a blender and process until smooth
  • Serve immediately

Nutritional Value per serve:

  • Calories: 147
  • Total fat: 1.4g
  • Total carbohydrates: 15.6g
  • Sugars: 4.7g
  • Protein: 14.9g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • can be stored frozen for up ton6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from http://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



Spinach  & Cheese Wonton Cannelloni 

Spinach & Cheese Wonton Cannelloni 

Makes: 3 bariatric portions


Ingredients:

  • 6 wonton wrappers
  • 80g frozen spinach, defrosted
  • 2 tablespoons ricotta cheese
  • 30g feta cheese, crumbled
  • 1 scoop (30g) protein powder
  • 1 garlic cloves, finely diced
  •  1/2 long red chilli, finely diced (optional)
  • 3/4 tomato pasta sauce
  • 6 tablespoons grated cheese

Method:

  • Preheat the oven to 180 degrees and place 3 small oven proof dishes or ramekins on a baking tray
  • Combine the spinach, ricotta, feta, protein powder, garlic and chilli in a bowl. When well mixed divide into 6 equal portions
  • Spread one portion equally down the middle of a wonton wrappers across the entire width folding over the filling to form a cannelloni tube placing folding down into the oven proof dish
  • Repeat with the remaining wonton wrappers and filling placing 2 cannelloni tubes per dish
  • Top evenly with with the tomato sauce and grated cheese
  •  
  • Bake for 25-30 minutes until the cheese is golden and bubbly.

Nutritional Value:

  • Calories: 193
  • Total fat: 7.8g
  • Total carbohydrates: 14.7g
  • Sugars: 4.6g
  • Protein: 16.3g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly either prepared and uncooked or cooked 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.



Spinach and Ricotta Wonton Ravioli

Spinach and Ricotta Wonton Ravioli
Makes: 3 Ravioli


Ingredients:

  • 6 wonton wrappers
  • 20g frozen spinach, defrosted
  • 1 tablespoon ricotta
  • 1 teaspoon Parmesan meal
  • 1 small garlic clove, finely diced
  • Fresh red chilli, optional to taste
  • 1 tablespoon (10g) pure protein powder

Method:

  • To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place a portion of the filling in a small little dome a middle of one wonton wrappers
  • Dampen fingertips and moisten the wonton wrappers where there is no filling
  • Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
  • Repeat with the other wonton wrappers and filling
  • Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked.

Nutritional Value per Ravioli:

  • Calories: 62
  • Total fat: 0.9g
  • Total carbohydrates: 10.1g
  • Sugar: 0.4g
  • Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• 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.



Spicy Sweet Potato Hummus

Spicy Sweet Potato Hummus
Makes: 12 x 50g portions

Ingredients:

  • 200g sweet potato
  • 400g can chick peas, drained and rinsed
  • 1/4 cup tahini
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 4 garlic cloves
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground chilli (optional)
  • 2 scoops (60g) pure protein powder

Method:

  • Preheat the oven to 180g degrees
  • Place the sweet potato whole and unpeeled directly in the rack and bake for 30-40 minutes until cooked through
  • Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off
  • Peel and roughly chop the sweet potato and place in a food processor
  • Place all ingredients into a food processor and blend under smooth.

Nutritional Value per portion:

  • Calories: 92
  • Total fats: 5.7g
  • Total carbohydrates: 8.9g
  • Sugars: 1.1g
  • Protein: 6.7g

Recipe Notes:

  • Store in an air tight container in the fridge for up to 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Suggested to freeze in an ice cube tray for single serve portions
  • 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.



Balsamic Roasted Vegetables

Balsamic Roasted Vegetables
Serves: 1

Ingredients:

  • 4 asparagus spears
  • 1 tomato, quartered or thick slices
  • 3 small button mushrooms
  • 1 clove garlic, finely grated and chopped
  • 1 tablespoons balsamic vinegar

Method:

  • Preheat then oven to 190 degrees Celsius and line a tray with baking paper
  • Place the vegetables in a zip lock bag and spray with cooking spray
  • Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes
  • Place the vegetables on the prepared tray and roast for 10-15 minutes.

Nutritional Value per serve:

  • Calories: 37
  • Total fats: 0.1g
  • Total carbohydrates: 6.7g
  • Sugars: 4.5g
  • Protein: 2g

Recipe Notes:

  • Best served fresh
  • Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash.

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.



Opti-Kebabs

Opti-Kebabs

Makes: 8 kebabs

Ingredients:

  • 8 cherry tomatoes
  • 1 small red onion
  • 1 small zucchini
  • 1 small red capsicum
  • 1/2 small eggplant
  • 4 small button squash (summer squash)
  • 4 mushrooms
  • 2 cloves garlic
  • 1 tablespoons salt reduced soy sauce
  • 1 teaspoon lemon juice

Method:

  • Soak 8 wooden skewers in water while you prepare the vegetables
  • Chop the onion into 8 even sized wedges
  • Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces
  • Halve the mushrooms and button squash
  • Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables
  • Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well
  • Allow to sit for a minimum of 2 hours
  • Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering
  • Cook the skewers on a hot BBQ or grill until charred and the vegetables are cool through to suit your preferences.

Nutritional Value per Kebab:

  • Calories: 25
  • Total fats: 0.3g
  • Total carbohydrates: 4.7g
  • Sugars: 3.2g
  • Protein: 1.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • Best served freshly cooked
  • Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured)

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.