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

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.

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.

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

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

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

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

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.

Pumpkin & Feta Sausage Rolls

Makes: 20 portions (2 pieces for portion)

Ingredients:

• 5 mountain bread wraps
• 800g pumpkin
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1 onion, finely diced
• 2/3 cup frozen peas
• 2/3 cup frozen corn kernels
• 2/3 cup breadcrumbs
• 2 scoops (60g) pure protein powder
• 1 egg
• 200 feta cheese, crumbled

Method:

• Peel and chop the pumpkin into even sized pieces, simmer in water until cooked through
• Drain well and return to the saucepan and placed back on the heat for 30-60 seconds to ensure all moisture in the bottom of the saucepan has evaporated
• Set aside to cool for 10-20 minutes
• Preheat oven to 180 degrees Celsius and line 2 trays with baking paper
• Use a fork to roughly mash the pumpkin
• Add all remaining ingredients (except the mountain bread) into the pumpkin and stir until well combined
• Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
• Divide the mixture into 10 even portions
• Using 1 half of a wrap evenly spread 1 portion of the filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the filling
• Brush the other side with egg wash before folding over to complete the sausage roll
• Place on the baking tray with the seal side down
• Repeat with the remaining mountain bread and filling portions
• Brush the tops of the sausage rolls with egg wash
• Bake in the pre-heated oven for 25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions
• Cut each full sausage roll into 4 pieces, a portion is 2 pieces.

Nutritional Value per portion (2 pieces)

• Calories: 82
• Total fats: 1.5g
• Total carbohydrates: 9.4
• Sugars: 2.7g
• Protein: 6.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days

• This recipe is freezer friendly to be consumed within 6 months

• Also delicious served 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.

Hedgehog Protein Cookies

Makes: 18 cookies

Ingredients:

• 200g smooth peanut butter
• 2 scoops (60g) chocolate protein powder
• 1 tablespoon cacao powder
• 1 egg
• 1/4 cup high protein milk
• 1/2 cup sugar free dark choc chips
• 1/2 cup chopped walnuts

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients into a large bowl and mix until well combined
• Spoon the mixture out evenly on the prepared baking tray an press flat with the back of the spoon
• Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 118
• Total fat: 8.9g
• Total carbohydrates: 4.6g
• Sugars: 0.6g
• Protein: 7g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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.