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.

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.

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.

Banana Choc Mini LoavesMakes: 12

Ingredients:

• 2 1/2 cups SR Flour
• 1/2 cup brown sugar
• 1 teaspoon mixed spices
• 3/4 cup dark choc chips 
• 3 over-ripe bananas, mashed
• 50g butter, melted
• 2 eggs, gently whisked
• 1 cup milk
• 1 teaspoon vanilla extract or extract paste

Method:

• Preheat the oven to 180 degrees Celcius and grease mini loaf tin tray 
• In a large mixing bowl place in all the dry ingredients and combine well until the chocolate chips are all coated in flour
• Make a well in the centred and add in three wet ingredients and use a spatula to fold the mixtures until well combined
• Evenly spread the mixture between the 12 mini loaf trays
• Bake in the preheated oven for 20-25 minutes or until a cake skewer comes out clean.
• Allow to cool in the tray for 10 minutes before moving to a wire rack to cool completely.

Recipe Notes:

• Store in an airtight contain 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.

Gluten Free Dairy Free Ham & Cheese Scrolls

Makes: 15-18

Ingredients:

• 2 teaspoons yeast
• 2 teaspoons caster sugar
• 1 cup warm water
• 1 1/2 cups gluten free SR flour
• 1 1/2 cups gluten free plain flour
• 1 tablespoon psyllium husk
• 2 tablespoons minced garlic
• 200g shredded ham
• 12 sliced of vegan cheese

Method:

• Add the yeast and sugar to the warm water and stir well, allow to sit for 10 minutes to activate the yeast until it is foamy on the surface
• In a large mixing bowl combine the 2 flours and the psyllium husk and mix well
• Make a well in the centre of the dry ingredients and pour in the activated yeast and all of the liquid into the well
• Using a butter knife to fold the dry flour into the centre of the mixing bowl where the liquid is and continue to mix until you have a dough that has just come together
• Turn the mixture out onto a dry clean bench and knead the dough for about 10 minutes once the dough is smooth and has come together
• Place the dough in a lightly oiled bowl and cover with alfoil and allow to sit for 90-120 minutes
• Remove the alfoil and punch out the air pockets in the dough
• Turn the dough out onto a dry lightly floured and clean surface and roll the dough into a rectangle roughly 20 x 35cm
• Spread the minced garlic evenly over the rolled out dough followed by evenly sprinkling the shredded ham and top with the cheese
• Roll the dough into a log shape until well sealed
• Slice the dough into about 1 – 1 1/2cm thick scrolls and lay them flat (with the scroll facing upwards) onto a baking tray that has been lined with baking paper
• Loosely cover the scrolls with glad wrap and place is a dark dry place to allow to pro for 30-60 minutes
• Preheat the oven to 180 degrees Celsius
• Once the scrolls have finished proofing bake for 20-25 minutes  until golden
• Allow to cool on a wire rack completely before bagging to keep or freeze

Recipe Note:

• Store in an airtight container below 27 degrees for a maximu
• 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.

Leftover Lunchbox Loaves

Makes: 12

Ingredients:

• 3 cups plain flour
• 1 cup warm water
• 2 teaspoons dried yeast
• 1 tablespoons caster sugar
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 2-3 cups of cold leftovers to be used as the filling

Method:

• Place flour in a mixing bowl and make a well in the centre
• In a small mixing bowl add the warm water, dried yeast, caster sugar, baking powder and salt using a whisk or fork to beat well until combined and becomes foamy from the yeast activating
• Pour the yeast mix into the well in the middle of the flour and use a wooden spoon to stir until well combined, use your hands to bring the dough together and knead on a lightly floured clean surface for approximately 8 minutes until the dough is silky smooth
• THERMO COOKING: Place the activated yeast mix into the thermo jug with the flour [Speed 6, 10 seconds] and [Speed 1, 8 minutes]
• Place the dough in a clean bowl, cover with glad wrap and set aside in a warm place for 1 hour or until the dough has doubled in size.
• Returning to your dough punch the centre of your dough down to expel any gasses and then turn onto lightly floured surface and knead for another 5 minutes until perfectly smooth then divide into 12 equal portions
• Roll one portion of the dough to approximately 8cm diameter round circle about 1cm thick and place 2 tablespoons of the leftovers in the centre and bring the dough together to enclose the filling pinching edges together to seal, turn the bun over so the seal side is down and shape to a perfect round bun shape and place on a clean plate seal side down
• Repeat with the other 11 portions of the dough until you have 12 little filled loaves
• Place them on a baking tray about 3cm apart, cover with gladwrap and place in a warm place to proof for another 60 minutes
• Preheat your oven to 180 degrees Celsius while you are doing your last proof
• Bake the leftover lunchbox loaves for 30 minutes until golden brown

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 3 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.

Easy Bake Dinner Rolls

Makes: 12

Ingredients:

• 1/2 cup warm water
• 1 tablespoon dry yeast
• 2 tablespoons caster sugar
• 30 butter, melted
• 2 small eggs
• 1 teaspoon salt
• 2 1/2 cups plain flour

Mixer Method:

• In a large mixing bowl add the warm water, yeast and sugar, stir gently and set aside for about 10 minutes until the top is foamy telling you the yeast is activated
• Add in the butter, eggs and salt and mix well
• Add in the flour 1 cup at a time using a butter knife or wooden spoon to combine until you have added in all the flour.  You know the dough is ready when it pulls away from the sides and forms a ball of dough in the middle
• Turn the dough out onto a clean and lightly floured bench and knead the dough for about 5 minutes until the dough is soft and stretchy
• Continue with the Roll, Proof & Bake Method.

Thermo-method

• Place warm water, yeast and sugar in the jug [Speed 1, 37 degrees, 10 seconds]
• Sit for 10 minutes with the lid on the allow the yeast to activate
• Add in the butter, eggs and salt [Speed 6, 10 seconds]
• Add in all the flour [Speed 6, 10 seconds]
• Knead for 5 minutes [Speed 1, 5 minutes]
• Turn the dough out onto a clean lightly oiled surface
• Continue with the Roll, Proof & Bake Method.

Roll, Proof & Bake Method:

• Divide the dough into 12 even portions and roll each portion into a smooth round balls
• Lightly grease the sides and line the base of a 18 x 25cm tin and then place the dough balls evenly in the pan ensuring equal amount of room between the balls for the dough to rise
• Cover with glad wrap and put the rolls in a warm place for 60-90 minutes or until they have doubled in size
• Preheat your oven to 180 degrees Celsius
• Bake the rolls for 15-18 minutes or until golden brown.

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly.

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.

Wholemeal Easy Bake Bread Rolls

Makes: 10-12 rolls

Ingredients:

• 300g wholemeal plain flour
• 200g white plain flour
• 1 teaspoon salt
• 1 teaspoon brown sugar
• 7g dried yeast
• 15g butter, softened in cubes
• 300ml warm water
• 1 egg, lightly beaten

Manual Method:

• Place all the dry ingredients into a large bowl and mix well, rub the butter into the dry mixture until it forms a breadcrumb like texture
• Gradually add in the water mixing with a butter knife until a soft dough is formed
• Turn the dough out onto a clean dry lightly floured surface and knead the dough for approximately 10 minutes until the dough is smooth and elastic
• Continue with the proof & bake method

Thermo-Cooking Method:

• Place all dry ingredients into your jug with the butter [Speed 6, 10 seconds]
• Add in the water [Speed 6, 10 seconds]
• Knead the dough until smooth and elastic [Speed 1, 10 minutes]
• Turn the dough out onto a lightly oiled clean bench and continue with the proof & bake method

Proof & Bake Method:

• Cut the dough into the 12 portions and form into the desired shape you wish
• Place the rolls on a lined baking tray approximately 3cm apart, cover with a clean tea towel and leave in a warm place for approximately 1 hour or until the dough has risen and doubled in size
• Preheat the oven to 230 degrees Celsius (210 degrees for a fan forced oven)
• Brush each of the rolls with the lightly beaten egg
• Bake the rolls for 15 minutes until golden brown and they sound hollow when tapped, if they require any
  additional cooking time reduce your oven to 200 degrees Celsius (180 degrees for fan forced oven)
• Remove from the oven and transfer to a wire rack to cool.

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly

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.

Steamed Buns

Makes: 8

Ingredients:

• 3 cups plain flour
• 1 cup warm water
• 2 teaspoons dried yeast
• 1 tablespoons caster sugar
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 300g chicken mince
• 1 teaspoon minced garlic
• 1 tablespoon brown sugar
• 1 teaspoon freshly grated ginger
• 1 teaspoon Chinese 5 spice
• 2 tablespoon oyster sauce
• 1 tablespoon soy sauce
• 2 teaspoons sesame oil

Method:

• Place flour in a mixing bowl and make a well in the centre
• In a small mixing bowl add the warm water, dried yeast, caster sugar, baking powder and salt using a whisk or fork to beat well until combined and becomes foamy from the yeast activating
• Pour the yeast mix into the well in the middle of the flour and use a wooden spoon to stir until well combined, use your hands to bring the dough together and knead on a lightly floured clean surface for approximately 8 minutes until the dough is silky smooth
• Place the dough in a clean bowl, cover with glad wrap and set aside in a warm place for 1 hour or until the dough has doubled in size.
• Heat 1 tablespoon of oil in a heavy based frying pan and brown the chicken mince while ensuring you break it up well with a wooden spoon for about 5 minutes
• Add the garlic, brown sugar, ginger and Chinese 5 spice and cook for a further minute
• Add in the oyster sauce, soy sauce and sesame oil and heat through while mixing well to ensure well combined
• Remove from the heat and set aside for 30 minutes to cool
• Returning to your dough punch the centre of your dough down to expel any gasses and then turn onto lightly floured surface and knead for another 5 minutes until perfectly smooth then divide into 8 equal portions
• Roll one portion of the dough to approximately 8cm diameter round circle about 1cm thick and place 1/8th of the chicken mix in the centre and bring the dough together to enclose the filling pinching edges together to seal, turn the bun over so the seal side is down and shape to a perfect round bun shape and place on a clean plate seal side down and scoring the top of the bun with a small cross then cover with a tea towel
• Repeat with the remaining portions of dough and chicken mix until you have all 8 buns
• Steam the buns in 2 batches in a bamboo steamer, steaming for approximately 13 minutes from boiling point
• Transfer to your serving platter and cover with plastic wrap while you steam the second batch.

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 2 days
• This recipe is freezer friendly
• The chicken mince can be interchanged for any type of mince

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.

Hamburger Rolls

Makes: 8

Ingredients:

• 1 cup warm water
• 1 tablespoon dry yeast
• 1 tablespoon sugar
• 3 1/2 cups bread flour
• 1 tablespoon bread improver
• 50g butter, melted
• 1 egg, lightly whisked
• Pinch salt
• 1/4 cup olive oil
• 1 tablespoon sesame seeds (optional)

Manual Dough Method:

• Place the warm water, yeast and sugar in a small mixing bowl and whisk together
• Allow to sit for up to 10 minutes to allow the yeast to activate, it will be activated when it’s creates a foamy surface
• In a large mixing bowl add in the flour, bread improver and the salt and created a well in the centre, pour in the yeast mix, butter and egg into the well and use your hands with your fingers spread to resemble a mixer and use your fingers to stir all the ingredients together until all combined and a soft slightly sticky dough is formed
• Pour 1 tablespoon of oil onto a dry clean surface and place the dough into the spread oil
• Use your hands to knead the dough. The best kneading action is to use the heel of your hands to push the dough forward and then roll in back onto itself and repeat.
• Knead for approximately 8-10 minutes to allow time for the gluten to activate.
• Refer to the below “Proof and Bake Method” to finish making your rolls.

Thermo Cooking Dough Method:

• Place water, yeast and sugar in the jug [Speed 3, 37 degrees, 15 seconds]
• Allow the jug to sit for 10 minutes to activate the yeast
• Add in flour, bread improver, butter, eggs and salt [Speed 3, 30 Seconds], [Speed 6, 10 Seconds] & [Speed 1, 10 Minutes]
• Refer to the below “Proof and Bake Method” to finish making your rolls.

Proof and Bake Method:

• Place about 1 teaspoon of olive oil into a clean and dry mixing bowl (glass or metal is best but plastic is ok too) and spread across the bottom
• Place your dough into the mixing bowl and turn a few times until coated in oil and a nice smooth bowl
• Cover securely with glad wrap and place in a warm place to proof until doubled in size, approximately 60 minutes
• It should look like this once the first proof is complete.
•   
• Place tablespoon of oil on a clean dry bench (or use the previously oiled bench) and turn the dough out onto the surface punch a couple times to pop the air bubbles and knead lightly for 1 minute
• Divide the dough into 8 equal portions
• Line 2 baking trays with baking paper
• Grab one portion of the dough and roll in your hands into a small ball, as you are making a hamburger bun you want the dough to be more disc shaped, you do this stretching and pulling the dough and pulling the fold underneath moving in a circular motion to get a round disc shape.
• Place on the baking tray and repeat with the other 7 portions of dough, when placing the rolls down make sure there is approximately 5-6cm between them, like seen below
•  
• Loosely cover the rolls with glad wrap and place in a warm spot to proof for the final time until doubled in size, approximately another 60 minutes.
• Half way through the last proof preheat the oven to 190 degrees Celsius
• When you are ready to bake the rolls gently brush the tops with some olive oil and sprinkle with sesame seeds as seen below
•   
• Bake  for 15-20 minutes until golden brown and you knock on the base and it sounds hollow
• Place on a wire rack to cool…..if you can resist that is 🙂
•  

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.