Apricot Bran Muffins

Apricot Bran Muffins

Makes: 12 muffins

Ingredients:

  • 200g dried apricots, chopped
  • 120g all bran cereal (approx. 2 cups)
  • 1 & 1/2 cups boiling water
  • 1 cup milk
  • 2 large eggs
  • 1 cup SR flour
  • 1 heaped teaspoon baking powder
  • 1/2 cup low calorie sweetener of your choice

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 12 cup muffin tray by lining with paper and slightly spraying with cooking spray
  • Place the dried apricots and all bran in a large mixing bowl and cover with the boiling water. Mix well and allow to sit for 10 minutes
  • In a small mixing bowl place the remaining ingredients and whisk together until well combined
  • Fold the two mixtures together with a spatula until just combined
  • Spoon the mixture evenly into the prepared muffin cases
  • Bake for 30 minutes or until golden and a cake skewer comes out clean
  • Allow to cool for 5 minutes before removing from the tray and transferring to a wire rack to cool completely.

Nutritional Value per muffin:

  • Calories: 99
  • Total fat: 1.9g
  • Total carbohydrates: 19.2g
  • Protein: 3.7g

Recipe Notes:

  • Store in an airtight container below 24 degrees (or in the fridge) for a maximum of 5 days
  • This recipe is freezer friendly
  • Low calorie sweetener used in this recipe is Naturally Sweet’s “100% Natural Stevia Blend” purchased online from https://www.naturallysweet.com.au/ using the promo code WHMP15 for a 15% 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.



Vanilla Berry Cupcakes

Vanilla Berry Cupcakes

Makes 12

Ingredients:

  • 1/4 cup butter
  • 1/4 cup low calorie sweetener (or sugar)
  • 1/4 cup natural yoghurt
  • 1/2 cup milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1 & 1/4 cups plain flour
  • 1 & 1/2 teaspoons baking powder
  • 1 & 1/2 cups frozen berries

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a muffin tray by lining with cupcake liners and lightly spraying with cooking spray
  • Using your electric beaters to cream the butter and sweetener until light and fluffy
  • Add in the yoghurt, milk, eggs and vanilla and use the beaters to mix until fully combined
  • Add the flour and baking powder using a spatula to fold through until nearly combined
  • Finally add the berries and stir through until just combined
  • Spoon the mixture evenly between the 12 prepared cupcake liners and bake for 20-25 minutes or until golden brown and the cake skewer comes out clean
  • Allow to cool before eating

Nutritional Value for cupcake:

  • Calories: 109
  • Fat: 5.4g
  • Carbohydrates: 12.1g
  • Sugar: 2.2g
  • Protein: 3g

Recipes Notes:

  • Low calorie sweetener used in this recipe is the Natural Stevia Blend from Naturally Sweet
  • Use the promo code WHMP15 online to obtain a 15% discount
  • Store in an air tight container for up to 5 days below 27 degrees
  • This recipe 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.



Sticky Walnut & Orange Spice Cake

Sticky Walnut & Orange Spice Cake

Makes: 20 portions

Ingredients:

  • 1 cup almond meal
  • 1 & 1/2 cups gluten free plain flour
  • 1/2 cup low calorie sweetener of your choice (or sugar)
  • 2 teaspoons baking powder
  • 1 teaspoon baking sofa
  • 2 teaspoons cinnamon
  • 3/4 teaspoon nutmeg
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 3/4 cup vanilla soy yoghurt
  • 3/4 cup soy milk
  • 2 tablespoons ground flaxseed
  • 1/2 cup unsweetened orange juice
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon vanilla extract
  • Finely grated rind from 1 orange
  • 1 1/4 cup roughly chopped walnuts

Glaze ingredients

  • 2/3 cups orange juice
  • 1/3 cup water
  • 1/4 cup low calorie sweetener of your choice (or sugar)
  • 1 cinnamon stick
  • 4 whole cloves

Method:

  • Preheat the oven to 170 degrees Celsius and prepare a springform pan by spraying liberally with olive oil cooking spray and lining the base with baking paper
  • Mix the almond meal, flour, sweetener, baking powder, baking soda, spices and salt until well mixed.
  • In a separate bowl whisk together the yoghurt, milk, flaxseed, orange juice, oil, vanilla and orange rind until well mixed
  • Add the wet mixture into the dry mixture folding using a spatula until almost combined
  • Add in 1 cup of the chopped walnuts folding through with the spatula until just combined
  • Spoon the mixture into the prepare springform tin and sprinkle the top with the remaining walnuts
  • Bake for 40-45 minutes or until the cake springs back when touched in the centre and a cake skewer comes out clean
  • While the cake is cooking prepare the glaze.
  • Add all of the glaze ingredients into a small non-stick saucepan and bring to the boil
  • Once boiling reduce to a simmer and continue simmering for 15 minutes
  • Remove the cinnamon stick and cloves and set aside until the cake has finished cooking
  • Once removing the cake from the oven allow to sit for 5 minutes
  • Use a cake skewer to evenly pierce the surface of the cake all over and then pour the glaze over the top of the cake
  • Swirl the tin ensure the glaze is evenly distributed over the entire cake
  • Allow to cool in the tin for at least 60 minutes before removing to a wire rack to cool completely.

Nutritional Value:

  • Calories: 141
  • Total fat: 9.2g
  • Total carbs: 22.7g
  • Total sugar: 2.2g
  • Protein: 2.4g

Recipe Notes:

  • Sweetener used in this recipe was “100% natural stevia blend” from Naturally Sweet. Use the promo code WHMP15 online to get a 15% discount https://www.naturallysweet.com.au/
  • Store cake in an airtight container below 27 degrees for a maximum of 5 days (recommended to store in the fridge)
  • 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



Sugar free Lemon Cake

Sugar Free Lemon Cake

Cake ingredients:

  • 6 egg whites
  • 150g butter
  • 1 cup xylitol
  • 2 cup plain flour
  • 4 teaspoons baking powder
  • 1 teaspoon salt
  • 1 cup milk
  • 1/4 cup lemon juice

Curd ingredients:

  • 6 egg yolks
  • 1/2 cup xylitol
  • 1/2 cup lemon juice
  • 80g butter

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 3 x 20cm round cake tins by greasing very well and lining the base with baking paper
  • Place the egg whites in a mixing bowl and beat with electric beaters until there is stiff white peaks, set aside
  • In a large mixing bowl place the butter and xylitol creaming with the eclectic beaters for approximately 3 minutes until white and fluffy
  • Add in the flour, baking powder, salt, milk and lemon juice beating until smooth
  • Using a spatula fold in 1/2 of the egg whites until just combined, repeat with the remaining egg whites
  • Spoon the mixture evenly across the three prepared cake tins and bake for 20 mins or until golden and a cake skewer comes out clean
  • Turn the cakes onto a wire rack to cool completely before finishing the cake
  • To prepare the curd place the egg yolks, xylitol and lemon juice in a blender and process for 60 seconds until thick, smooth and slightly foamy
  • Add the mixture into a heavy based non stick sauce pan with the butter
  • Continually whisk the mixture over a steady low heat for 5-10 minutes until the curd is thick enough to coat the back of a spoon
  • Transfer the curd into a heat proof container with a lid and place in the fridge to completely cool before using
  • To construct the cake place a thick layer of curd between cakes so you have 2 layers of curd and 3 layers of cake, place in the fridge to set for minimum of an hour before serving
  • Serving suggestions are whipped cream or passionfruit pulp (as seen in the picture).

Nutritional value per piece:

  • Calories: 179
  • Total fat: 11.5g
  • Total carbohydrates: 15g
  • Sugar: 1g
  • Protein: 4.3g

Notes: NV does not include the passionfruit pulp in the picture.

Recipes Notes:

  • Xylitol can be replaced with your low calorie sweetener of choice.
  • Xylitol used in the recipe was from https://www.naturallysweet.com.au/ use the coupon code WHMP15 for a 15% discount
  • Keep the cake store in an air tight container in the fridge for up to 5 days
  • The cooked cakes unconstructed are freezer friendly but for best results serve 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.



    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.



    Protein Gummies

    Protein Gummies

    Makes: 12

    Ingredients:

    • 1 portion (30g) unflavoured protein water powder
    • 1 packet diet jelly
    • 1 heaped teaspoon gelatine
    • 150ml water

    Method:

    • Mix the protein water powder into 75ml cold water and mix until well combined
    • Allow to sit for 30-60 minutes until all th foam has settled
    • Add the jelly packet and gelatine into a heat proof mixing bowl, then add 75ml boiling water and mix until all dissolved
    • Combine the cold and hot water mixtures and stir until well combined
    • Pour the Gummies mixture into your chosen silicon moulds
    • Place in the fridge for set for a minimum of 4 hours.

    NV per Gummie:

    • Calories: 13
    • Total fat: 0g
    • Total carbohydrates: 0g
    • Total sugars: 0g
    • Protein: 3.2g

    Recipes Notes:

    • Store in an air tight container in the fridge for a maximum of 3 weeks
    • This recipe is not suitable for the freezer
    • Protein water powder used in this recipe is the Bodiez protein water
    • To make a non-protein gummie leave our the protein water powder and use 75ml of plain cold water (opti-intense friendly without the additional protein)

    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 Puff Bars

    Protein Puff Bars

    Makes: 12

    Ingredients:

    • 75g sugar free marshmallows
    • 50g unsalted butter
    • 150g soy protein nuggets

    Method:

    • Lightly spray a silicon loaf tin with cooking spray or line a metal loaf tin well with baking paper
    • Place the diced butter and marshmallows in a microwave proof bowl and heat for 60 seconds
    • Add the soy protein nugget and use a spatula to mix until the nuggets are well coated
    • Spread the mixture into the prepared dish and press down to pack the mixture in well
    • Place the loaf tin into the fridge to set for a minimum of 2 hours.
    • Use a sharp knife to cut into even sized pieces.

    Nutritional value per serve:

    • Calories: 95
    • Total fats: 4.2g
    • Total carbohydrates: 1.3g
    • Total sugar: 0g
    • Protein: 10.4g

    Recipe Notes:

    • Store in an air tight container in the fridge for up to 10 days
    • This recipe is not suitable for the freezer.

  • 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.



  • Keto Chocolate Fudge Cake

    Keto Chocolate Fudge Cake
    Makes: 24 bariatric portions

    • Ingredients:
      -300g 90% dark chocolate
      – 1/2 cup heavy cream
      – 175g unsalted butter
      – 1 teaspoon instant coffee
      – 6 eggs
      – 1/4 cup stevia (or low calorie sweetener of your choice)
      – 1 teaspoon vanilla extract
      – 1/4 cup coconut flour
    • Method:
      – Preheat the oven to 160 degrees Celsius and prepare a springform 20cm round cake tin by greasing and lining the base with baking paper.
      – Place the dark chocolate, cream and butter in a sauce and over a very low heat continually stir until the chocolate has nearly completely melted.
      – Remove from the heat and continue to stir until the chocolate has completely melted, set aside to cool slightly.
      – In a small mixing bowl add in the remaining ingredients and whisk with a fork until well combined.
      – Use a spatula to combine the two mixture together until just combined.
      – Pour into the prepared cake tin and bake for 30 minutes or until the cake is set and cooked through, for a more fudgey cake reduce the cooking time by 5 minutes.
      – Allow to cool in the cake for 10-15 minutes before transferring to a wire rack to cool completely.

    Nutritional Value per bariatric portion:
    – Calories: 160
    – Total fat: 14.6g
    – Total carbohydrates: 3g
    – Sugar: 1.5g
    – Protein: 3.2g

    • Recipe Notes:
      – Store in an air tight container to be used within 5 days
      – This recipe is freezer friendly, to be consumed within 6 months.
      – Delicious served cold as a cake or slightly warmed with a dollop of cream or some fresh berries.


    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