Apple Nut Protein Muffins

Makes: 12

Ingredients:

• 1 cup unsweetened Apple puree
• 4 eggs
• 3/4 cup smooth natural peanut butter
• 1 teaspoon vanilla essence
• 3/4 cup almond meal
• 3 scoops vanilla protein powder
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1 1/2 teaspoons baking powder
• Pinch salt

Method:

• Preheat the oven to 180 degrees Celsius and either line or spray a 12 hole silicon muffin tray
• Combine the apple puree, eggs, peanut butter and eggs in a jug and whisk together until well combined
• In another bowl combine all the dry ingredients and combine well 
• Add the wet mixture into the dry mixture and stir until just combined 
• Spoon the batter evenly between the 12 prepare muffin holes
• Bake for 20-25 minutes 
• Allow to cool for 5 minutes before moving to a wire rack to cool completely 

Nutritional Value per muffin:

• Calories: 193
• Total fats: 13.2g
• Total carbohydrates: 7.5g
• 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

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 & Corn Slice

Makes: 12 portions of mini loaves 

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 1 x 400g can of creamed corn
• 1 cup wholemeal SR flour
• 100g chicken breast slices, shredded
• 6 garlic cloves, finely grated
• 1 large carrot, grated
• 1 large zucchini, grated 
• 1/2 large onion, finely diced
• 1 cup mozzarella cheese, grated
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees Celsius 
• Place the eggs, cottage cheese and creamed corn in a mixing bowl and lightly beat until well combined
• Place the remaining ingredients in another mixing bowl and combine well until all is well coated in the flour
• Pour the egg mixture over the filling mixture and combine well
• Spread the mixture out in a lined and greased brownie tin or spoon evenly between a sprayed silicon mini loaf tray
• Bake for 35-45 minutes
• Allow to cook in the tin/tray for 15 minutes before transferring to a wire rack to cool completely

Nutritional Value per portion:

• Calories: 158
• Total fat: 5.5g
• Total carbohydrates: 15.8g
• Protein: 10.9g

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.

Roast Pumpkin Thins

Portion: 1

Ingredients:

• 150g butternut pumpkin
• 1 teaspoon extra virgin olive oil
• 1 tablespoon mixed dried herbs
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Method:

• Preheat oven to 150 degrees Celsius
• Thinly slice the pumpkin using a mandolin
• Place the oil, herbs, paprika & garlic into a ziplock bag
• Seal the bag and combine well
• All in the sliced pumpkin, reseal and then massage the oil mixture to completely coat both sides of all pumpkin slices
• Using a pizza tray (tray with holes in it) layer the Pumpkin Thins one layer thick on the tray
• Bake in the preheated oven for 15 minutes
• Without opening the door turn off the oven and leave the trays in the oven for another 20 minute.
• Transfer to a wire rack to cool

Nutritional Value per Portion:

• Calories: 96
• Total fat: 3.9g
• Cholesterol: 0g
• Total carbohydrates: 16.9g
• Protein: 1.6g

Recipe Notes:

• Store in an air tight container below 27 degrees Celcius for a maximum of 2 days
• This recipe is best served 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.

Lemon Lime Ricotta Protein Cakes

Makes:12

Ingredients:

• 375g full fat Ricotta 
• 3/4 cup low fat vanilla yoghurt
• 2 scoops vanilla protein powder
• 1 medium-large lemon
• 1 small lime
• 5 eggs, separated 
• 1 1/2 teaspoon cream of tartar
• 2 packets sweetener 

Method:

• Preheat oven to 150 degrees Celcius
• Beat the egg whites until it has soft peaks
• Add in the sweetener and cream of tartar and beat for another 10-15 seconds to mix through 
• In another box beat the egg yolks, Ricotta, yoghurt, protein powder until just combined
• Add in the juice and zest from both the lemon and the lime and beat for 30 seconds
• Use a spatula to gently fold in 1/2 of the egg white mixture
• Fold in the remaining egg whites until just combined, do not over mix or you will loose air in the cakes
• Spray 12 silicon muffin tray wells with cooking spray and evenly spread the mixture across the 12 muffin cases
• Bake in the preheated oven for 40-45 minutes
• Allow to cool in the silicon trays before popping out to cool completely on a wire rack
• Once cooled completely store in the fridge overnight before serving

Nutritional Value per Cake:

• Calories: 115
• Total Fat: 6.5g
• Total carbohydrates: 4.3g
• Protein: 10g

Recipe notes:

• Delicious served topped with a dollop of natural yoghurt and fresh berries
• 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

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 Brownie Bites

Makes: 60

Ingredients:

• 150g walnuts
• 250g pitted prunes
• 3 scoops chocolate protein powder
• 2 tablespoons coconut oil
• 2 tablespoons maple syrup 
• 1 teaspoon vanilla extract 
• Pinch salt 

Method:

• Place all ingredients into a high powered food processor and blend until it resembles textured breadcrumbs
• Pinch 10g of mixture together and squash in the palm of your hands to firmly pack the mixture together then roll into a bowl
• Repeat until all mixture is used 

Nutritional Value per Ball:

• Calories: 40
• Total fat: 2.2g
• Cholesterol: 0mg
• Sodium: 0.1mg
• Total carbohydrates: 4.1g
• Protein: 1.5g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly to be consumed within 6 months
• For best freezer results, snap freeze the balls on a silicon mat and once frozen transfer to a zip lock bag

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 Coconut Protein Balls

Makes: 45

Ingredients:

• 100g almond meal
• 200g dried apricots
• 1 cup shredded coconut
• 3 scoops vanilla protein powder
• 1 teaspoon vanilla extract
• Pinch salt
• 3 tablespoons coconut oil
• 3 tablespoons rice malt syrup 

Method:

• Place all ingredients into a high powered food processor and blend until it resembles textured breadcrumbs
• Pinch 15g of mixture together and squash in the palm of your hands to firmly pack the mixture together then roll into a bowl
• Repeat until all mixture is used 

Nutritional information per ball:

• Calories: 52
• Total fat: 3g
• Cholesterol: 0mg
• Sodium: 1.2mg
• Total carbohydrates: 4.2g
• Protein: 2g

Recipe notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly to be consumed within 6 months
• For best freezer results, snap freeze the balls on a silicon mat and once frozen transfer to a zip lock bag

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, Bacon & Spinach Muffins

Makes: 16

Ingredients:

• 2 cups grated cheese
• 1 cup diced bacon
• 2 cups grated pumpkin
• 1/2 cup finely chopped onion
• 1/3 cup frozen spinach, defrosted
• 4 garlic cloves, finely grated
• 1 cup wholemeal SR flour
• 1 cup white SR flour
• 1/2 teaspoon salt
• 3/4 cup vegetable or canola oil
• 4 eggs
• 1 cup milk

Method: 

• Preheat your oven to 180 degrees Celsius and prepared enough muffin trays to bake between 15-18 muffins by spraying with cooking spray
• Place the cheese, bacon, pumpkin, onion, spinach and garlic in a large mixing bowl and mix with a wooden space until well combined
• Add in the flours and salt stirring well until all the ingredients are evenly and well coated in the flour 
• In a small jug whisk together the oil, eggs and milk
• Pour the wet ingredients in with the dry ingredients and stir until combined, do not over mix
• Spoon the mixture evenly into the prepared muffin tray 
• Bake for 25-30 minutes until golden and a cake skewer comes out clean
• Allowed to cool in the tray for 5 minutes before transferring to a wire rack to cool completely 

Recipe Notes:

• Store in an airtight container under 27 degrees 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.

Cheesy Potato Hand Pies

Makes: 12

Ingredients:

• 3 sheets frozen puff pastry, defrosted
• 2 medium potatoes, grated
• 2 large florets cauliflower, grated
• 4 cloves garlic, finely diced
• 1 celery stalk, finely diced
• 1 onion, diced
• 3/4 cup grated Parmesan cheese
• 1 1/2 cups grated tasty or mozzarella cheese
• 3/4 cup sour cream
• 2 tablespoons milk
• Pinch nutmeg
• Salt & pepper, to taste

Method: 

• Preheat oven to 180 degrees and line 2 baking trays with baking paper
• Combine the sour cream and nutmeg in a small jug and whisk together until the sour cream becomes more liquid 
• Combine all remaining ingredients, except the pastry sheets and mix well
• Add the sour cream mix in and stir until well coated
• Cut the pastry sheet into 4 equal sided squares 
• Place 2 tablespoons of mixture into the centre of the pastry square and fold the pastry over to form a triangle 
• Use the point of a fork along the edge of the pastry joins to seal the hand pie
• Repeat until all the mixture has gone
• Brush the tops of the hand pies with some milk and then bake for 20-25 minutes until golden brown.

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 3 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.

Chocolate Cake with Espresso Buttercream

Makes: 1 two tier loaf style cake

Ingredients:

• 3/4 cup brown sugar
• 3/4 cup milk
• 125g butter, cubed
• 1/2 cup unsweetened cocoa
• 1/2 teaspoon baking soda
• 1 1/2 cups SR flour
• 3 eggs, lightly beaten

Icing Ingredients:

• 250g butter, room temperature cubed
• 1 tablespoon espresso shot
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon vanilla extract
• Up to 2 1/2 cups icing sugar

Method:

• Preheat your oven to 160 degrees Celsius and prepare two loaf tins by greasing and lining with baking paper
• In a medium saucepan place the sugar, milk and the butter, whisking over a medium heat until it comes together. Do not allow to boil
• Add in the cocoa powder and baking soda and whisk through until well combined
• Remove from the heat and allow to cool for 5 minutes
• Use a wooden spoon to stir through the sifted flour until you have a thick smooth batter
• Stir through the eggs into the batter, one egg at a time until you have a beautiful smooth batter
• Pour the batter evenly between the two prepared loaf tins and bake in the preheated oven for approximately 30 minutes or until a cake skewer comes out clean
• Allow the cakes to cool on cake rack
• To make the buttercream place the cubed butter into a mixer and whip until the colour becomes pale, approximately 5 minutes
• Add in the espresso, cocoa and vanilla to the butter and beat until well combined
• Add in the icing sugar 1/2 cup at  time beating well between additions until you get your desired consistency
• To construct the cake cut the risen tops off the loaf cakes to make as flat as possible
• Place the first loaf a serving plate, cut side up and spread the top with buttercream approximately 1/2 cm thick
• Then place the second loaf cake on top of the butter cream, cut side down.  This will mean that you will have the base of the loaf upside and there is a smooth top to work with.
• Use a smoothing knife to do a thin layer of buttercream across all surfaces, including to fill any gaps between the two cake layers
• Place the cake in the fridge for 30 minutes to chill the foundation layer of icing
• Remove the cake from the fridge and then continue to frost the cake applying an even amount of buttercream to all surfaces to your desired thickness
• Optional, sprinkle the top which some chocolate sprinkles.

Recipe Notes:

• Store in an airtight container below 20 degrees for a maximum of 5 days
• If you store in the fridge, allow to come to room temperature before serving
• To make one 20cm round or square cake instead of 2 loaf cakes pour the batter into the prepared tin and bake for 45-50 minutes
• This cake recipe is freezer friendly, for best results buttercream is best serves freshly made

Apple Cinnamon Muffins

Makes:12

Ingredients:

• 400g can pie apple
• 2 cups plain flour
• 2 teaspoons baking powder
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/2 cup brown sugar
• 1/2 cup melted butter
• 2 eggs, lightly whisked
• 1/2 cup milk
• 1 teaspoon vanilla extract

Method:

• Preheat the oven to 180 degrees Celsius and prepare a muffin tray by lining with muffin cases
• Place the apples into a mixing bowl and roughly chop the slices into large chunks
• Place in all the dry ingredients and stir well until the apples are well coated
• Create a well in the centre of the mixture, pour all in the wet ingredients and using a wooden spoon stir until well combined
• Spoon the batter evenly between the 12 muffin cups and bake for 20-25 minutes
• Remove from the oven and place on a cooking rack to allow to cool.

Recipe Notes:

• Store in an airtight container below 27 degrees
• This recipe freezer friendly.