Zucchini & Corn Muffins

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Peregrine Palmer
5 years ago
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1 Zucchini & Corn Muffins Zucchini & Corn Muffins Makes: 18 Ingredients: 2 large zucchini, grated

2 1 cup frozen or fresh corn kernels 150g lean bacon pieces 140g grated cheese 1 teaspoon celery salt 2 garlic cloves, finely grated 1 & 1/2 cups SR Flour 1 cup high protein milk 4 eggs 3 tablespoons melted butter Method: Preheat the oven to 180 degrees Celsius and prepare 18 silicon muffin cups by lightly spraying with cooking spray In a large mixing bowl combine the zucchini, corn, bacon, cheese, salt and garlic Add in the flour and stir until all ingredients are evenly coated in the flour Whisk together the eggs, milk and melted butter Pour the wet mixture into the dry mixture and fold through with a spatula until just combined Spoon the batter evenly between the prepared muffin cups and bake for 25 minutes or until a cake skewer comes out clean Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely. Nutritional Value per Muffin: Calories: 126 Total fat: 7g Total carbohydrates: 8.6g Sugar: 2g Protein: 7g Recipe Notes: Store in an air tight container in the fridge for a

3 maximum of 5 days This recipe is freezer friendly to be consumed within 6 months Delicious served warm or room temperature White SR flour can be substituted for SR Wholemeal flour. 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. Mushroom Quiches and Mushroom and Bacon Wonton Quiches Makes: 15 Bacon Wonton

4 Ingredients: 15 wonton wrappers

5 8 eggs 150g sour cream 1/2 cup grated Parmesan 1/2 cup grated mozzarella 2 garlic cloves 1/3 leek, halved and finely shredded 250g lean bacon 150g button mushrooms Method: Preheat the oven to 180 degrees Celsius Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed Chop the bacon and mushroom into even sized pieces and add into the egg mix with the shredded leek, stirring until well combined Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray Bake for minutes or until golden and cooked through Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying. Nutritional Value per Quiche: Calories: 110 Total fat: 5.7g Total carbohydrates: 5.5g Sugar: 0.4g Protein: 9.9g Recipe Notes: Store covered in the fridge for a maximum of 2 days This recipe is freezer friendly to be consumed within 6 months.

6 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. Chicken & Asparagus Wonton Quiches Chicken & Asparagus Wonton Quiches Makes: 14

7 Ingredients: 14 wonton wrappers

8 8 eggs 150g sour cream 1/2 cup grated Parmesan 1/2 cup grated mozzarella 2 garlic cloves 1/3 leek, halved and finely shredded 250g roast chicken 1 bunch (7 spears) fresh asparagus Method: Preheat the oven to 180 degrees Celsius Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray Bake for minutes or until golden and cooked through Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying. Nutritional Value per Quiche: Calories: 125 Total fat: 7g Total carbohydrates: 5.2g Sugar: 0.2g Protein: 10.1g Recipe Notes: Store covered in the fridge for a maximum of 2 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.

9 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. Pumpkin & Feta Sausage Rolls Pumpkin & Feta Sausage Rolls Makes: 20 portions (2 pieces for portion)

10 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 seconds to ensure all moisture in the bottom of the saucepan has evaporated Set aside to cool for 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

11 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.

12 Quinoa Salad Quinoa Salad Makes: 3 bariatric portions Ingredients: 1/2 cup quinoa 1 cup chicken stock 6 cherry tomatoes 2 baby cucumber 2 spring onions 60g diced roast pumpkin 1/4 cup shredded fresh herbs 30g crumbled feta cheese Squeeze lemon juice

13 Method: Place the quinoa and stock with an additional tablespoon of water in a small saucepan with a well sealing lid Uncovered bring to the boil Once boiling, reduce the heat to a simmer and place the lid on the saucepan and simmer for 15 minutes Once the time is up remove from the heat, keep the lid on without opening and sit for a further 10 minutes Fluff up with fork before serving Chop all remaining ingredients into even soe portions and mix through the quinoa Finish with a light squeeze of lemon juice. Nutritional Value per portion: Calories: 103 Total fats: 3.8g Total carbohydrates: 11.7g Sugars: 3.3g Protein: 5.4g Recipe Notes: Store covered in the fridge for a maximum of 3 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.

Thai Beef Sausage Rolls Thai Beef Sausage Rolls Makes: 12 portions (or 24 pieces) Ingredients: 3 mountain bread wraps 500g lean beef mince 1 egg 4 garlic cloves, finely chopped 1cm fresh

14 Thai Beef Sausage Rolls Thai Beef Sausage Rolls Makes: 12 portions (or 24 pieces) Ingredients: 3 mountain bread wraps 500g lean beef mince 1 egg 4 garlic cloves, finely chopped 1cm fresh ginger, finely chopped 1 long red chilli, finely chopped 3 spring onions, finely chopped 1/2 cup fresh coriander, shredded (stem included) 2 scoops (60g) pure protein powder 2 tablespoons fish sauce

15 tablespoons sweet chilli sauce tablespoon lime juice tablespoon brown sugar teaspoon sesame oil teaspoons sesame seeds Method: Preheat the oven to 180 degrees Celsius and line a tray with baking paper 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 Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well Divide the mixture into 6 equal portions Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape Fold the smaller portion over the meat 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 trim_.mov Repeat with the remaining mountain bread and portions of filling Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds Bake in the pre-heated oven for minutes Allow to cool for 10 minutes on the tray before cutting each roll into 4 even pieces. 1 bariatric portions is 2 pieces. Nutritional Value per bariatric portion: Calories: 118 Total fats: 3.7g

16 Total carbohydrates: 6.7g Sugars: 2.6g Protein: 15.8g Recipe Notes: Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value Store covered in the fridge for a maximum of 3 days This recipe is freezer friendly 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 Use the Discount code holly10 at checkout to get a 10% discount 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. Protein Veggie Muffins Protein Veggie Muffins Makes: 12

Ingredients: 80g carrot, grated 80g zucchini, grated 80g Pumpkin, grated 1 small onion, finely diced 1 garlic clove, finely diced 125g creamed corn 1/2 cup grated cheese 1/2 cup ricotta cheese 2 egg,

17 Ingredients: 80g carrot, grated 80g zucchini, grated 80g Pumpkin, grated 1 small onion, finely diced 1 garlic clove, finely diced 125g creamed corn 1/2 cup grated cheese 1/2 cup ricotta cheese 2 egg, lightly beaten 3 scoops (90g) pure protein powder 1 cup wholemeal SR flour 1 teaspoon baking powder Salt & pepper, to taste Method: Preheat the oven to 180 degrees Celsius and prepare a 12 hole silicon muffin tray by lightly spraying with cooking spray Add all the ingredients into a mixing bowl and stir until well combined Spoon the mixture evenly between the 12 muffin holes and bake for minutes until golden brown and a cake skewer comes out clean. Allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely

Delicious served cold or warm with some cream cheese. Nutritional Value per muffin: Calories: 130 Total fats: 4.3g Total carbohydrates: 10.6g Sugars: 1.6g Protein: 11.

18 Delicious served cold or warm with some cream cheese. Nutritional Value per muffin: Calories: 130 Total fats: 4.3g Total carbohydrates: 10.6g Sugars: 1.6g Protein: 11.5g Recipe Notes: Store in an air tight container below 27 degrees for a maximum of 5 days This recipe is freezer friendly 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 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.

Ham & Ricotta Frittata Ham & Ricotta Frittata Makes: 6 Ingredients: 4 eggs 120g ham, finely shredded 1/2 cup ricotta 2 garlic cloves, finely diced Method: Preheat the oven to 180 degrees Celsius and

19 Ham & Ricotta Frittata Ham & Ricotta Frittata Makes: 6 Ingredients: 4 eggs 120g ham, finely shredded 1/2 cup ricotta 2 garlic cloves, finely diced Method: Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray Place the all ingredients in the a mixing bowl and whisk until well combined Pour the batter evenly between the prepared muffin tray Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

20 Nutritional Value per Frittata: Calories: 133 Total fat: 9.6g Total carbohydrates: 1.9g Sugars: 0.8g Protein: 9.9g Recipe Notes: Delicious served both warm or cold 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. Apricot Chicken Sausage Rolls Apricot Chicken Sausage Rolls Makes: 28 portions

Ingredients: 3 1/2 mountain bread wraps 150g dried apricots 500g chicken mince 1 small onion, finely diced 1 celery stalk, finely diced 2 garlic cloves, finely diced 150g sweet potato, grated 1 egg

21 Ingredients: 3 1/2 mountain bread wraps 150g dried apricots 500g chicken mince 1 small onion, finely diced 1 celery stalk, finely diced 2 garlic cloves, finely diced 150g sweet potato, grated 1 egg 1/2 packet French Onion Soup mix 3 scoops (90g) pure protein powder Method: Place the dried apricots in a heat proof bowl and cover with 1/4 cup of boiling water, soak for a minimum of 2 hours or preferably overnight Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper Cut the mountain bread in half to create two even rectangles Dice the soaked dried apricots into small even sized pieces and place in a mixing bowl with any of the soaking liquid All all remaining ingredients, except the mountain bread into a mixing bowl and use your hand to massage the mixture through your fingers under well combined

22 Divide the mixture into 7 even portions Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape Fold the smaller portion over the meat 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 meat portions Brush the tops of the sausage rolls with egg wash Bake in the pre-heated oven for minutes Allow to cool for 10 minutes on the tray before cutting each roll into 4 even portions. Nutritional Value per portion: Calories: 66 Total fat: 1.4g Total carbohydrates: 6.4g Sugars: 3.2g Protein: 7.1g Recipe Notes: Store covered in the fridge for a maximum of 3 days This recipe is freezer friendly 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 Use the Discount code holly10 at checkout to get a 10% discount Also delicious served cold Disclaimer: C4K Kitchen does not hold any responsibility for

23 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. Breakfast Frittata Breakfast Frittata Makes: 12 Ingredients: 1/2 cup sour cream 6 eggs 2 garlic cloves, finely grated 150g bacon pieces 150g button mushrooms 150g cherry tomatoes 150g sharp cheddar cheese Method: Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray

In a mixing bowl whisk together the eggs, sour cream and garlic until well combined Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or

24 In a mixing bowl whisk together the eggs, sour cream and garlic until well combined Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese Stir through the chopped ingredients into the egg mixture until well combined Spoon the mixture evenly between the prepared muffin tray Bake for minutes until the egg has set one the outside and has a gentle wobble in the middle Remove the oven and allow to sit for minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely. Nutritional Value per Frittata: Calories: 164 Total fats: 12.1g Total carbohydrates: 1.7g Sugars: 0.8g Protein: 10.4g Recipe Notes: Store in an air tight container in the fridge for a maximum of 3 days This recipe is freezer friendly to be consumed within 6 months

25 Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used. 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 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