Vegetable Ratatouille Serves: 6-8 Ingredients: 1 onion, diced 1 celery stalk, diced 1 zucchini, diced 1 carrot, diced 1 small eggplant, diced 1 red capsicum, diced 4 garlic cloves 400g can crushed peeled tomatoes 1 cup sliced green beans 2 tomatoes, diced Handful fresh basil Method: Place all the ingredients except the beans and fresh tomatoes into a slow cooker […]
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Curried Minced Vegetables Makes: 6-8 small portions Ingredients: 1 teaspoon olive oil 1 onion, finely diced 1/2 leek, finely shredded 1 stalk celery, finely diced 4 garlic cloves, finely diced 1 tablespoon fresh grated ginger 1 carrot, grated 1 zucchini, grated 150g cauliflower, grated 150g broccoli, grated 1 small eggplant, grated 4 button mushrooms, finely diced 1 cup wombok, finely […]
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Pumpkin Ricotta Wonton Ravioli Serves: 1 Ingredients: 4 wonton wrappers 1 tablespoon pumpkin purée 1 teaspoon ricotta 1/3 scoop (10g) pure protein powder Fresh chilli to taste Method: To prepare the filling place the pumpkin, ricotta, protein powder and fresh chilli in a mixing bowl and stir until well combined Place the wonton wrappers on a clean dry surface and […]
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Protein Enriched Dahl Serves: 6 Bariatric serves Ingredients: 2 teaspoons butter 1 small onion, finely diced 1/2 celery stalk, finely diced 1 small carrot, finely diced 4 garlic cloves, finely diced 2 teaspoons ground cumin 2 teaspoons ground coriander 2 teaspoons ground turmeric 2 teaspoon garam masala 1/2 teaspoon chili powder (adjust to your tastes) 1 tablespoon fresh grated ginger […]
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Egg White Cups Makes: 12 Ingredients: 12 wonton wrappers 1 cup egg whites 2 scoops (60g) pure protein powder 1/3 leek, halved and thinly sliced 3/4 cup baby spinach shredded 2-3 button mushrooms, halved and thinly sliced 3 garlic cloves, finely diced 1/2 cup grated Parmesan 1/2 cup grated cheddar cheese 100g feta, cubed or crumbled Method: Preheat the oven […]
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Protein Enriched Pumpkin Soup Makes: 4-6 serves or 15 Bariatric serves Ingredients: 750g butternut pumpkin, peeled 4 garlic cloves 2 onions 1 celery stalk 1 can whole peeled tomatoes 2 cups chicken stock 2 teaspoons mixed Italian herbs 1/2 teaspoon cinnamon 400ml light evaporated milk 4 scoops (120g) pure protein powder Method: Place all ingredients, except the protein powder an […]
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Spinach and Three Cheese Rolls Makes: 12 portions Ingredients: 3 mountain bread wraps 250g frozen spinach, defrosted 1 cup light ricotta 1/2 cup grated Parmesan 200g feta, diced 1 shallot, finely diced 1 tablespoon minced garlic 2 scoops (60g) pure protein powder Method: Preheat the oven to 180 degrees Celsius and line and tray with baking paper In a mixing […]
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Potato Salad Ingredients: 750g potatoes 2 vegetable stock cubes 1 shallot, diced 3 spring onions, sliced 1/2 cup baby spinach, shredded 1 cup sour cream 1/4 cup garlic aioli of mayonnaise Method: Peel and dice the potatoes to an even size of your choice Place the potatoes in a saucepan, cover with water and add the stock cubes Simmer for […]
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Devilled Eggs Makes: 14 portions Ingredients: 7 eggs 1/2 shallot, finely diced 1 teaspoon curry powder 1/8 teaspoon ground cumin 1/8 teaspoon ground coriander 1/8 teaspoon paprika 1/8 teaspoon turmeric 2 tablespoons garlic aioli or mayo 2 tablespoons natural or Greek yoghurt 1 scoop (30g) natural protein powder (optional) Method: Place the eggs in a saucepan and cover with cold […]
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Vegetable Soup Serves: 10 Ingredients: 1 leek, diced 1 onion, diced 2 carrots, diced 1 parsnip, diced 1 zucchini, diced 1 turnip, diced 1 celery stalk, diced 2 medium potatoes, diced 200g butternut pumpkin, diced 200g sweet potato, diced 1 portion of C4K Kitchen’s French Onion Soup Mix 4 garlic cloves, finely diced 4 vegetable stock cubes 8 mushrooms, thinly […]
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