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.




Ulana Banana Bread

Ulana Banana Bread

Makes: 12 mini loaves (or 24 bariatric portions)

Ingredients:

  • 3 teaspoons ORGRAN Vegan Easy Egg
  • 1/2 cup water
  • 3 large overripe banana
  • 130g walnuts, roughly chopped
  • 1 & 1/2 cups wholemeal SR flour
  • 1/2 cup Naturally Sweet erythritol
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 1 & 1/2 cup coconut milk
  • 1/2 cup sugar free dark chocolate chips

Method:

  • Preheat oven to 180 degrees and prepare 12 silicon mini loaves trays by lightly spraying with cooking spray
  • Place the easy egg and water in a mixing bowl and whisk until well combined
  • Roughly mash the banana and stir though the easy egg mixture
  • Add the remaining ingredients and fold through until just combined
  • Spoon the mixture evenly between the prepared mini loaf tray
  • Bake for 20-25 minutes until golden and a cake skewer comes or clean
  • Allow to cool in the tray for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Load (halve for a bariatric portion)

  • Calories: 196
  • Total fat: 10.6g
  • Total carbohydrates: 39g
  • Total sugar: 5.5g
  • Protein: 4.3g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Erythritol was purchased online from www.naturallysweet.com.au using the promo code WHMP15 to get a 15% discount
  • Can be substituted with any low calorie sweetener of your choice.

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.




Broccoli and Feta Tortas

Broccoli and Feta Tortas

Makes: 12

Ingredients:

  • 6 eggs
  • 1 cup smooth ricotta
  • 200g danish feta, roughly crumbled
  • 200g broccoli stem, grated
  • 1 small onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella cheese
  • 2 garlic cloves, crushed

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 12 silicon muffin cups but lightly spraying
    Place the eggs and ricotta in a large mixing bowl and whisk until thick and creamy like a custard
    Add in the remaining ingredients and stir through until well combined
    Spoon the mixture evenly between the 12 muffin cups
    Bake for 35 minutes or until golden and cooked through, they will be cooked through when firm on the edges with a gently wobble in the middle
    Remove and allow to cool in the trays for 10 minutes before removed to cool on a wire rack completely.

Nutritional Value per Tortas:

  • Calories: 175
  • Total fat: 7g
  • Total carbohydrates: 2.7g
  • Sugar: 0.5g
  • Protein: 11.7g

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.

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.




Breakfast Ham Cups

Breakfast Ham Cups

Makes: 15

Ingredients:

  • 15 round thin slices of ham
  • 8 eggs
  • 1/4 cup natural yoghurt (or cream)
  • 1/2 cup grated cheese
  • 1 small onion, finely diced
  • 1 broccoli stem, grated (approximately 80g)
  • 1 & 1/2 tomatoes, diced
  • 4 mushrooms, diced
  • 4 asparagus spears, thinly sliced
  • 2 garlic cloves, finely diced

Method:

  • Preheat an oven to 180 degrees Celsius and prepare a silicon muffin tray by gently spraying each well
  • Add the eggs, yogurt and cheese to a mixing bowl gently whisking until well combined
  • Add all onion, tomato, mushroom, asparagus and garlic into the egg mixture and mix until well combined
  • Take a slice of ham and line a muffin tray well with the ham and spoon in the egg mixture until just under level with the muffin tray
  • Repeat with the ham slices and mixture until all used
  • Bake for 20-25 minutes until golden and the egg mixture is set, this is indicated by being slightly firm to touch but with a gentle jiggle in the centre.
  • Allow to cool for 10 minutes in the tray before moving to a wire rack to cool completely.

Nutrition value per ham cup:

  • Calories: 89
  • Total fat: 4.8g
  • Tots carbs: 2.5g
  • Sugars: 0.8g
  • Protein: 8.7g

Recipes 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
  • Serve hot or 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.




Banana PB Muffins (Gluten Free)

Banana PB Muffins (Gluten Free)

Makes: 12

Ingredients:

  • 2 large overripe bananas
  • 1 cup organic smooth peanut butter
  • 4 eggs
  • 1/4 cup high protein milk
  • 1/4 cup coconut flour
  • 1/4 cup stevia
  • 2 teaspoons baking powder
  • Pinch salt

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 12 muffin cups by lining with a cupcake liner, lightly spraying the inside with cooking spray
  • Roughly break up the banana and use a fork to roughly mash
  • Add the peanut butter, eggs and milk and use the fork to mix well ensuring the peanut butter is well combined
  • Add the coconut flour, stevia, baking powder and salt and fold through with a spatula until just combined
  • Allow the mixture to air for 5 minutes and then quickly fold again before spooning the mixture evenly between the 12 Muffin cases
  • Bake for 25-30 minutes until golden and a cake skewer comes out clear
  • Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Muffin:

  • Calories: 187
  • Total fats: 12.8g
  • Total Carbohydrates: 11.1g
  • Sugar: 4.3g
  • Protein: 8.3g

Recipe Notes:

  • Store in an airtight container in the fridge for a maximum of 5 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.




Zucchini & Corn Muffins

Zucchini & Corn Muffins

Makes: 18

Ingredients:

  • 2 large zucchini, grated
  • 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 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.




NutNana Bar

NutNana Bar

Makes: 20

Ingredients:

  • 2 large bananas
  • 2 pears
  • 1/2 cup unsweetened apple purée
  • 4 tablespoons coconut oil
  • 1/3 cup milk
  • 2 eggs
  • 3 scoops (90g) vanilla protein powder
  • 1 & 1/2 cups rolled oats
  • 1 cup chopped mixed nuts
  • 2 tablespoons chia seeds
  • 1 & 1/2 teaspoons nutmeg

Method:

  • Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
  • Peel the bananas and roughly dice into even sized pieces.
  • Core and grate the pears.
  • Add in the eggs, coconut oil, milk and apple purée and mix until well combined
  • Add in the remaining ingredients and mix until just combined
  • Pour into the prepared slice tin evenly pressing down
  • Bake for 30-35 minutes until golden and a cake skewer comes out clear
  • Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
  • Slice into even sized pieces with a bread knife

Nutritional Value per portion:

  • Calories: 139
  • Total fats: 7.3g
  • Total carbohydrates: 12.6g
  • Sugars: 4.1g
  • Protein: 7.2g

Recipe Notes:

• Store in an airtight container in the fridge 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 www.proteinsuppliesaustralia.com.au

• Use the Discount code holly10 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.




Low Carb Chocolate Cupcakes

Low Carb Chocolate Cupcakes

Makes: 6

Ingredients:

  • 3/4 cup almond flour
  • 1 teaspoon baking powder
  • 2 tablespoons cocoa
  • 2 tablespoons stevia
  • 1/2 teaspoon instant coffee powder
  • 1 egg
  • 1 teaspoon vanilla
  • 3 tablespoon melted butter
  • 2 tablespoon milk

Method:

  • Preheat the oven to 160 degrees Celsius and line a muffin tray with 6 cupcake liners
  • Mix all the dry ingredients together in a mixing bowl
  • In a second mixing bowl whisk together all the wet ingredients
  • Fold the wet ingredients into the dry ingredients until just combined
  • Divide the mixture evenly into the 6 cupcake liners
  • Bake for 20-25 minutes or until a cake skewer comes out clean

Nutritional Value per Cupcake:

  • Calories: 95
  • Total fat: 8.6g
  • Total carbohydrates: 2.3g
  • Total sugar: 0.2g
  • Protein: 2.5g

Recipe Notes:

  • Store in an airtight container for up to 5 days
  • This recipe is freezer friendly to be consumed within 6 months



Mushroom and Bacon Wonton Quiches

Mushroom and Bacon Wonton Quiches

Makes: 15

Ingredients:

  • 15 wonton wrappers
  • 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 25-30 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.

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

Ingredients:

  • 14 wonton wrappers
  • 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 25-30 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. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.