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.



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.



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.



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.



Zucchini & Corn Muffins

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.



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.