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.



Protein French Toast

Protein French Toast

Makes: 6 portions

French Toast ingredients:

  • 6 slices low carb bread
  • 3 eggs
  • 1/2 cup milk

Yoghurt ingredients:

  • 1 & 1/2 cups natural yoghurt
  • 1 & 1/2 portions vanilla collagen protein powder

Method:

  • Whisk together the eggs and milk until well combined
  • Prepare a heavy based frying pan by spraying with cooking spray and heating over a medium heat
  • Dip a slice of bread both sides into the mixture and place into the frying pan
  • Cook for 2-3 minutes until golden then flip cooking on the others side
  • Set aside and repeat with all slices of bread
  • To make the yoghurt topping simply mix the ingredients together
  • Top your French toast with a 1/4 cup portion of the yoghurt and fresh berries of your choice

Nutritional value per portion:

  • Calories: 249
  • Total fat: 9g
  • Total carbohydrates: 21g
  • Protein: 18g

Recipe Notes:

  • Store in air tight container for up to 7 days

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



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.



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.



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.



    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.