Paneer & Pea Curry 

Serves: 4 or 8 bariatric portions

Ingredients:

• 1 onion, finely diced 
• 1/2 celery stalk, finely diced
• 4 garlic cloves, finely grated 
• 2 teaspoons freshly grated ginger 
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric 
• 1/2 teaspoon garam masala
• 1/2 teaspoon ground chilli (optional)
• 400ml condensed tomato soup
• 400ml can whole peeled tomatoes 
• 200g paneer cheese, cut into 1-1.5cm cubes
• 3/4 cup frozen baby peas
• 100g mushrooms, sliced 
• 1/2 cup milk
• 45g natural protein powder

Method:

• Sauté the onion, celery, garlic and ginger in some cooking spray until the onion starts to soften 
• Add in the dried spices and lightly toast, approximately 1-2 minutes, until aromatic 
• Add in the tomato soup, canned tomatoes, paneer, peas and mushrooms and stir well
• Bring the saucepan to a slow simmer, place the lid on the saucepan and simmer over a low heat for 60-90 minutes
• Mix the protein powder into the milk to make a paste and then add to the curry stirring through well
• Simmer for 3-5 minutes with the lid off
• Serve with your choice of naan, rice or oh it’s own.

Nutritional value per portion (8):

• Calories: 170
• Total fat: 8.5g
• Total carbohydrates: 14g
• Protein: 10.6g

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.

Chickpea Veggie & Feta Mini Burgers 

Makes:  22 by 60g mini burgers

Ingredients:

• 400g can chickpeas, drained & rinsed
• 1 small onion
• 4 garlic cloves
• 1 large carrot
• 120g sweet potato
• 1 cup baby spinach 
• 180g danish feta 
• 100g natural protein powder
• 1/2 cup lentil flour 
• 1 cup wholemeal breadcrumbs 

Method:

• Roughly chop the vegetables and place in a high powered food processor, pulse a couple times 
• Add in the remaining ingredients into the food processor and process until thick and smooth
• Heat a frying pan over a medium heat and spray with cooking spray 
• Spray egg rings with cooking spray and place in the frying pan
• Spoon a heaped tablespoon (60g) of the mixture into egg ring and flatten the mixture with the back of your spoon
• Cook for 2-4 minutes until golden, remove the egg ring the flip cooking the other side 2-4 minutes 
• Serve with tzatziki on the side

Nutritional Value per Mini Burger

• Calories: 93
• Total fat: 1.5g
• Total carbohydrates: 10.5g
• Protein: 7.1g

Recipe Notes:

• Store covered in the fridge for the maximum of 5 days 
• This scope is freezer friendly to be consumed with 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.

Egg Cake

Serves: 1

Ingredients:

• 1 egg
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon wholemeal SR flour
• 1/4 teaspoon baking powder
• 2 teaspoons milk

Method:

• Lightly whisk all ingredients together 
• Spray a small 8cm skillet with cooking spray and heat over a medium heat
• Once warm pour in the mixture to cover the skillet
• Cook for 2 minutes until golden
• Gently flip the egg cake and cook the other side until golden and cooked through
• Serve immediately 

Nutritional Value per Egg Cake:

• Calories: 122
• Total fat: 6.2g
• Total carbohydrates: 6g
• Protein: 9.6g

Recipe Notes:

• Best served fresh
• This recipe is not freezer friendly
• Picture shown has the egg cake topped with breakfast salsa
• To make the breakfast salsa simmer 2 button mushrooms, 10 cherry tomatoes, a garlic clove & 1/2 cup baby spinach in 2 tablespoons of chicken stock until the liquid has evaporated.

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.

Parmesan Chilli Zucchini Thins

Ingredients:

• 1 zucchini 
• 1 teaspoon extra virgin olive oil
• 1 tablespoon grated Parmesan cheese
• 2 garlic cloves, finely chopped 
• 1 teaspoon mixed herbs 
• 1/2 teaspoon ground chilli powder

Method:

• Preheat oven to 180 degrees Celsius
• Thinly slice the zucchini into rounds using a mandolin 
• Place the garlic cloves and Parmesan into a food processor and process until ground like a breadcrumb texture 
• Place all ingredients into ziplock bag and seal
• Massage the ingredients together so each zucchini thin is coated 
• Lay the zucchini Thins onto a pizza tray in a single layer
• Bake for 15 minutes
• Remove from the tray to a wire cooling rack while still warm as become difficult once cheese has set

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 5 days
• 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.

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.

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.

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.

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.

Impossible Slice

Serves: 6-8

Ingredients:

• 1 onion, diced
• 1 large carrot, grated
• 1 zucchini grated
• 1 red capsicum, diced
• 1 celery stalk, finely diced 
• 150g sweet potato, grated
• 1 large potato, grated
• 5 mushrooms, diced 
• 3 cloves garlic, finely grated
• 3 rashers bacon, diced 
• 1/2 cup fresh parsley, shredded 
• 9 eggs, lightly beaten
• 1 cup wholemeal plain flour
• 1 cup natural yoghurt or sour cream
• 1 tablespoon of polenta (or breadcrumbs)

Method:

• Preheat oven to 180 degrees Celsius and spray a lasagne dish with cooking spray and sprinkle the polenta evenly over the bottom of the dish 
• Place the remaining ingredients into a mixing bowl and stir until very well combined
• Pour the mixture into the prepared dish and spread evenly
• Bake for 40-45 minutes or until set
• Allow to cool for 10 minutes before cutting and serving
• Delicious served both hot and cold.

Recipe Notes:

• Store covered in the fridge for a 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.