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.

C4K Zucchini Slice

Makes: approximately 24 squares

Ingredients:

• 6 eggs, lightly beaten
• 1 cup SR flour
• 1 onion, finely chopped
• 250g bacon pieces or shredded ham
• 2 cups grated zucchini
• 1 cup grated cheese
• 1/4 cup milk
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees and lightly grease a lamington/brownie tin or small rectangle Pyrex dish by greasing and lining with baking paper
• In a large mixing bowl crack all the eggs and gently beat them together
• Add in the flour and continue to whisk until the mixture is smooth then fold in all other ingredients with a wooden spoon until well combined and all ingredients are coated
• Pour the mixture evenly into the prepared
• Bake for 25-30 minutes.

Recipe Notes:

• For an VEGETARIAN alternative remove the bacon/ham
• You are able to add up to total of 1 1/2 extra cup of extra grated vegetables, however for each extra 1/2 cup add an egg and tablespoon of milk to the recipe
• Store covered in the fridge for up to 3 days
• This recipe is freezer friendly once cooked
• A great freezer friendly option to freeze in single serves to place in lunchbox frozen in the morning.

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.

Veggie Muffins

Makes: 12-15

Ingredients:

• 1 cup SR flour
• 1 cup wholemeal SR flour
• 1/2 teaspoon baking powder
• 3 cups mixed vegetables and fresh herbs (see recipe notes)
• 1 cup grated cheese
• 3 eggs
• 50g butter, melted

Method:

• Preheat oven to 180 degrees Celsius and either grease your muffin tray or line with muffin cups
• Mix the flours, baking powder, vegetable mix and cheese and stir well in a large mixing bowl
• Whisk in another bowl the 3 eggs with the cooled melted butter and fold through the flour veggies mix until well combined
• Divide the mixture evenly between the prepared muffin trays
• Bake for 25-30 minutes until golden on top and a cake skewer comes out clean.

Recipe Notes:

• The 3 cups of vegetables and fresh herbs can be any combination that you desired either finely diced, grated or shredded as appropriate
• Picture shown has; grated carrot, pumpkin, parsnip, apple and cauliflower stem with finely diced red onion, celery, red capsicum and tomato with finely shredded baby spinach, flat leaf parsley and basil
• Store in an airtight container below 27 degrees for no longer than 5 days
• This recipe is freezer friendly
• Wrap in single serve as delicious and healthy lunchbox filler.

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 & Ricotta Filo Wheels

Makes: 6

Ingredients:

• 250g frozen spinach, defrosted
• 250g ricotta cheese
• 1 cup mashed potato
• 1 tablespoon minced garlic
• 3/4 cup grated cheese
• 1 teaspoon onion salt
• 12 sheets filo pastry

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Place all ingredients, except the filo pastry into a bowl and combine very well, separate into 6 even portions
• Lay 2 sheets of filo pastry out flat on a clean bench, about 4cm in from the long edge of the pastry spread one portion of the mixture in a sausage shape the entire length, fold the 4cm over the log and then roll the entire length to form a long sausage. Stop just before you get to the end and brush with some melted butter then continue to seal the long sausage.
• Starting one end of the sausage roll the sausage to create the wheel , place the wheel on the baking tray and repeat for the 5 other wheels, use a pastry brush with melted butter where the wheel stops.
• Brush the tops with melted butter and then bake in the oven for 30-35 minutes until golden brown.

Recipes:

• Store in air tight container for a maximum of 2 days
• 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.

Spinach & Ricotta Cannelloni with Beefy MMS

Serves: 6

Ingredients:

• 250g box dried cannelloni shells
• 2 tablespoons minced garlic
• 250g box frozen spinach, defrosted
• 500g fresh ricotta cheese
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (approximately 700-800ml)
• 500g beef mince
• 1 tablespoons rice bran oil
• 1 cup grated cheese

Method:

• Preheat oven to 180 degrees Celsius
• Add the oil and 1 tablespoon of mince garlic into a hot frying pan, add in the mince and brown off breaking up the mince with your wooden spoon.
• Once the mince is all sealed, pour over the serving of MMS and reduce the heat to a very low simmer while you prepare the cannelloni
• Put in a mixing bowl 1 tablespoon of the minced garlic, defrosted spinach and the ricotta cheese, add seasoning and mix until well combined
• Transfer the mix into a zip lock bag, expel all extra air and seal the bag
• Using the first of the cannelloni tubes to determine how much you snip off the corner off the zip lock bag so you can squeeze the mixture directly into the tubes
• Repeat filling the tubes and laying them in a lasagne dish until you have used all of your mixture
• Pour the mince and MMS mixture over the top and place in the oven for 15 minutes
• Sprinkle the cheese over the top of the mixture and place back in the oven for a further 5 minutes (if your oven has a grill setting change to this for the last 5 minutes to get the cheese golden and bubbly.

Recipe Notes:

• Store covered in the fridge no longer than 3 days
• This recipe is freezer friendly either before or after cooking
• For a vegetarian alternative top with straight MMS and cook as detailed in the method

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.

Frying Pan Frittata

Serves: 4

Ingredients:

• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 cloves garlic, finely diced
• 1/2 long red chilli, finely diced
• 1/4 red capsicum, finely diced
• 4 mushrooms, thinly sliced
• 1/2 cup baby spinach
• 1/4 cup ricotta cheese
• 6 eggs, lightly beaten

Method:

• Heat one tablespoon of rice bran oil in a heavy based skillet over a medium heat and sauté the onion, celery and garlic for 2-3 minutes until it has softened
• Add in the capsicum, chilli and mushrooms for another 1-2 minutes until the mushrooms start to soften
• In a mixing bowl lightly beat the eggs and stir through the ricotta cheese until well combined
• Add in the contents of the skillet and the baby spinach and stir until well mixed
• Pour the mixture into the skillet and turn to medium heat and cooked for about 5 minutes until golden on the bottom
• Remove the skillet from the stove and place under your griller at a medium-high heat and grill the top for about 3-5 minutes until the eggs are cooked through and it is golden on top.

Recipe Notes:

• Picture shows served with some grilled bacon eyes
• Store covered in the fridge to use within 2 days
• This is not a freezer friendly recipe
• Other vegetables that may be considered to add are; diced tomato, corn kernels, shredded kale/silverbeet, leek, grated carrot, grated sweet potato, cauliflower, broccoli.
• You could also add shredded ham or chicken or diced bacon to the mixture also
• If you prefer your frittata cheesy add in up to 1 cup of grated cheese into the mixture.

  

The All Veggie Burgers

Makes: 10

Ingredients:

• 1 small onion, finely diced
• 1 small red onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 1/2 red capsicum, finely diced
• 2 small carrots, grated
• 1 small zucchini, grated
• 4 mushrooms, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground ginger
• 1 tablespoon tahini
• 1 teaspoon garlic salt
• 3/4 cup ground rice
• 1 egg

Method:

• Heat 1 tablespoon of rice bran oil in a non stick heavy based frying pan and fry off the onions, celery and garlic for approximately 3 minutes
• Add in the capsicum, carrot, zucchini and mushrooms and mix until well combined, add in 2 tablespoons of water and place the lid on the frying pan and allow to cook over medium heat for approximately 5 minutes
• Add in the spices and the tahini and stir until well combined and very aromatic
• Remove the vegetable “mince” from the frying pan and transfer to a mixing bowl and allow to cool
• Once cooled stir through the ground rice, egg and garlic salt until you have a thick mixture
• Heat 1 tablespoon of rice bran oil in the same frying pan over a medium heat and place 5 egg rings** in the frying pan (**see recipe notes)
• Spoon the mixture ensure you press down into each of the egg rings until full and cook for about 4 minutes until golden brown
• Use your tongs to remove the egg ring and then flip the veggie burger over and cook for another 4 minutes
• Transfer the veggie burger to some kitchen paper to drain before repeating the process with the remaining burger mixture.

Recipe Notes:

• If you are using metal egg rings you will need to lightly grease them however if you have silicon egg rings you can use without any preparation
• Store covered in the fridge to be used within 3 days
• The cooked burgers are able to be frozen and consumed within 6 months
• The picture below shows the Veggie Burger served with C4K Kitchen’s Tzatziki, lettuce and tomato in a Mission Red Quinoa wrap.

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.

Thai Pumpkin Soup with Chicken

Serves: 4

Ingredients:

• 2 tablespoons Thai red curry paste
• 1 leek, sliced
• 1/2 large butternut pumpkin
• 1/4 jap or kent pumpkin
• 1 small sweet potato
• 2 tablespoons chicken or vegetable stock powder
• 5 cups water
• 400ml coconut cream
• 2 cup shredded cooked chicken (optional)

Method:

• Add the Thai Red Curry Paste and the leek into the bottom of your soup or stock pot and sauté for a couple minutes until the leek starts the soften and the curry paste is very aromatic
• Add in the peeled and roughly chopped pumpkins and sweet potato, add in the stock powder and top with 5 cups of water
• Bring to the boil , then reduce the heat and simmer for 20 minutes until the pumpkin is soft and cooked through
• Use your stick blender to blend the soup until smooth, the soup should seem too thick at this stage
• Add in the coconut cream and the chicken stirring through until chicken is mixed through well
• Simmer for approximately 5 minutes to allow the coconut cream and chicken to be heated through.

Recipe Notes:

• You can use any combination of pumpkin/squash types you like as long as it totals between 2 – 2.5kg of pumpkin
• Store covered in the fridge for 2 days
• This recipe is freezer friendly
• For a vegetarian alternative use vegetable stock and do not add the chicken
• Picture shows the soup served topped with croutons

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.

Falafel

Makes: approximately 16

Ingredients:

• 1 small onion
• 2 cloves garlic
• 1 X 400g can chick peas, drained & rinsed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 cup whole meal plain flour
• 2/3 cup fresh parsley
• 1/3 cup fresh coriander
• 1 tablespoon tahini
• 1 egg

Method:

• Place all ingredients in a food processor and blend until smooth
• Thermo cooking [Speed 10, 6 Seconds] scrape sides with a spatula [Speed 6, 10 seconds] scrape sides with a spatula [Speed 6, 10 Seconds]
• Use floured hands to rolls into tablespoon sized balls until all the mixture is used
• Place the falafels covered in the fridge for a minimum of 30 minutes but preferably overnight
• To cook heat a small amount of oil in a heavy based saucepan over medium heat
• Cook the falafels for approximately 10 minutes rotating regularly until browned evenly and cooked through.
• Place on kitchen paper to remove excess oil then serve.

Recipe Notes:

• Store covered in the fridge to be used within 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.

Tomato Salad

Serves: 4

Ingredients:

• 8 medium tomatoes
• Punnet cherry tomatoes
• 1 red onion
• 1/2 cup fresh mint
• 1 tablespoon extra virgin olive oil
• 2 teaspoons balsamic vinegar

Method:

• Slice the tomatoes into small wedges and halve the cherry tomatoes and place inside salad bowl
• Husk the onion halve and then slice in thin wedges, spread the onion evenly over the tomatoes
• Rip the mint roughly and sprinkle over the salad
• In a small jar mix the oil and vinegar, seal the lid and shake very well, pour evenly over the salad
• Use salad servers to lightly toss the salad until just combined.

Recipe Notes:

• This recipe is not freezer friendly
• Store covered in the fridge, to be consumed within 3 days but 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.