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



Low Carb Cookies

Low Carb Cookies

Makes: 12 cookies

Ingredients:

  • 1 cup almond flour
  • 4 tablespoon chocolate chips
  • 2 tablespoons xylitol
  • 2 tablespoons melted butter
  • 1 tablespoons milk
  • 1/2 teaspoon vanilla essence
  • 1/2 teaspoon baking powder
  • Pinch salt

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
    Place all ingredients into a mixing bowl and stir until well combined
    Roll into 12 even sized balls and place evenly spread on the prepared baking tray
    Spray the tip of a fork with cooking spray and squash the cookie dough balls down to form a cookie shape
    Bake for 10-12 minutes until golden
    Remove from the oven and allow to cool on the baking tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional value per cookie:

  • Calories: 102
  • Total Fats: 7.6g
  • Total carbohydrates: 5.1g
  • Sugar: 0.4g
  • Protein: 2.3g

Recipe Notes:

  • Store in an air tight container for up to 7 days
  • This recipe is not freezer friendly
  • Xylitol used in this recipe sourced online from https://www.naturallysweet.com.au/ using the discount code WHMP15

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.



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.



Cream of Mushroom Soup

Cream of Mushroom Soup

Makes: 5 bariatric portions or 2 standard portions

Ingredients:

  • 1 tablespoon butter
  • 1 onion, roughly chopped
  • 1 celery stalk, roughly chopped
  • 2-3 garlic cloves
  • 500g mushrooms
  • 200g cauliflower, roughly chopped
  • 3 cups chicken stock
  • 1 teaspoon onion flakes
  • 1 teaspoon celery salt
  • 1 teaspoon turmeric
  • 1/2 cup thickened cream

Method:

  • Sauté the onion, celery and garlic in the butter until the onion has softened and is slightly translucent
  • Add in the mushrooms and cauliflower tossing through the mixture
  • Pour in the stock, onion flakes, celery salt and turmeric, cover with a lid and simmer over a low heat for 20 minutes of until the cauliflower is well cooked
  • Blend until completely smooth
  • Add salt to taste
  • Stir through the cream before serving

Nutritional value:

  • Calories: 179
  • Total fat: 15.5g
  • Total carbohydrates: 6.5g
  • Total sugar: 1.1g
  • Protein: 10.1g

Recipe Notes:

  • This recipe is a great way to use cauliflower stems to prevent wastage
  • Store 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.



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.



Brown Rice Quinoa Salad

Brown Rice Quinoa Salad

Makes: 4-8 side portions

Ingredients:

  • 250g packet microwave brown rice & quinoa
  • 125g can corn kernels, drained
  • 125g can chick peas, rinsed and drained
  • 4 spring onions, finely sliced
  • 1/2 cup diced roast pumpkin
  • 1 large tomato, diced
  • 1/2 continental cucumber, diced
  • 1/4 edamame
  • 1/4 cup fresh flat leaf parsley, shredded
  • 3/4 tablespoon soy
  • 3/4 tablespoon garlic extra virgin olive oil
  • 2 teaspoons lemon juice

Method:

  • Cook the brown rice & quinoa in the microwave as per the instructions on the packet
  • Spread out on a plate and allow to cool, minimum 20 minutes
  • Add in all other ingredients and mix well.

Nutritional Value (for 8 portions):

  • Calories: 93
  • Total fat: 2.1g
  • Total carbs: 14.8g
  • Sugar: 1.1g
  • Protein: 2.8g

Recipe Notes:

  • Store in an air tight container for a maximum of 3 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.

 



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.



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.