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.



Veggie Pancake with Whipped Ricotta

Veggie Pancake with Whipped Ricotta

Serves: 8

Ingredients:

  • 1 large carrot
  • 1 zucchini
  • 1/4 Chinese cabbage
  • 4 spring onions
  • 1/3 cup plain flour
  • 1 teaspoon crushed garlic
  • 1/3 cup smooth ricotta
  • 4 eggs
  • Salt & pepper to taste

Whipped ricotta ingredients:

  • 1/3 cup smooth ricotta
  • 1 teaspoon garlic extra virgin olive oil
  • 1 teaspoon lemon juice

Method:

  • Spiralise or finely julienne the zucchini and carrot and place in a mixing bowl
  • Add the finely shredded cabbage (excluding the thicker core) and the shredded spring onion
  • Add the flour and mix well ensuring all the vegetables are evenly coated
  • Add in the remaining ingredients and mix well until evenly coated and well mixed
  • Spray a non stick frying pan with cooking spray and place even sized dollops of the mixture gently evening in thickness
  • Cook for 3-5 minutes over a medium-low heat until golden brown
  • Flip the pancake and flatten slightly with your flip and cook for another 3-5 minutes until full cooked
  • Place on paper towel to drain any excess moisture while cooking the rest of the mixture.
  • To make the whipped ricotta place the ricotta, garlic EVOO and lemon juice in a blender and combine until well mixed and creamy
  • Serve the pancake either cold or warm topped with a spoonful of whipped ricotta

Nutritional Value per portion:

  • Calories: 90
  • Total fat: 4.5g
  • Total carbs: 6.7g
  • Sugar: 0.5g
  • Protein: 5.3g

Recipe Notes:

  • Store in an air tight container 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.



Cauliflower & Broccoli Ricotta Fritters

Cauliflower & Broccoli Ricotta Fritters

Makes: 10 fritters

Ingredients:

  • 100g cauliflower
  • 100g broccoli
  • 1 egg
  • 2 tablespoons smooth ricotta
  • 2 tablespoons wholemeal SR flour
  • 1 tablespoon grated Parmesan cheese
  • 1 garlic clove
  • 1/2 teaspoon celery salt

Method:

  • Chop the cauliflower and broccoli into evenly sized pieces (stems included) and simmer in a pot of boiling water for 5-7 minutes until they are cooked with with a slight firmness
  • Drain the cauliflower and broccoli and use a fork to roughly mash, set aside to cool for approximately 5 minutes
  • Add in all the remaining ingredients and mix until well combined
  • Shape into 10 even sized balls
  • Prepare a non stick frying pan and spraying with cooking spray
  • Place the balls evenly into the frying pan and flatten into a fritter shape, approximately 3/4cm thick
  • Cook for 3-4 minutes until golden brown, gently flip and continue cooking until golden brown on the reverse side.
  • Serve either warm or cold.

Nutritional value per fritter:

  • Calories: 24
  • Total fats: 0.9g
  • Total carbs: 2.5g
  • Total sugars: 0.4g
  • Protein: 1.7g

Recipe Notes:

  • Store in an air tight container 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.



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.



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.



Spicy Sweet Potato Hummus

Spicy Sweet Potato Hummus
Makes: 12 x 50g portions

Ingredients:

  • 200g sweet potato
  • 400g can chick peas, drained and rinsed
  • 1/4 cup tahini
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 4 garlic cloves
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground chilli (optional)
  • 2 scoops (60g) pure protein powder

Method:

  • Preheat the oven to 180g degrees
  • Place the sweet potato whole and unpeeled directly in the rack and bake for 30-40 minutes until cooked through
  • Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off
  • Peel and roughly chop the sweet potato and place in a food processor
  • Place all ingredients into a food processor and blend under smooth.

Nutritional Value per portion:

  • Calories: 92
  • Total fats: 5.7g
  • Total carbohydrates: 8.9g
  • Sugars: 1.1g
  • Protein: 6.7g

Recipe Notes:

  • Store in an air tight container in the fridge for up to 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Suggested to freeze in an ice cube tray for single serve portions
  • 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 psafriendsofhollys 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.



Chocolate Coconut Slice

Chocolate Coconut Slice

Makes: 24 portions

Ingredients:

  • 1/2 cup vanilla yoghurt 
  • 1/4 cup maple syrup
  • 1 egg 
  • 1 teaspoon vanilla extract
  • 1/4 cup milk
  • 1/4 cup coconut flour
  • 2 scoops (60g) pure protein powder
  • 1/4 cup cacao
  • 1/2 cup desiccated coconut 
  • 1 teaspoon baking powder 

Icing ingredients:

  • 3 tablespoons coconut oil, melted
  • 1 scoop (30g) chocolate protein powder
  • 2 teaspoons cacao
  • 1/4 cup desiccated coconut 

Method: 

  • Preheat your oven to 160 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
  • In a mixing bowl whisk together the yoghurt, syrup, egg, vanilla and milk until well combined
  • In another mixing bowl stir together using a fork the coconut flour, protein powder, cacao, coconut and baking powder
  • Stir the dry mixture into the wet mixture until just combined
  • Pour the batter into the prepare tin and bake for 20-25 minutes or until a cake skewer comes out clean and dry.
  • Allow to cool in the tin for at least 30 minutes before preparing the icing
  • To prepare the icing, place the melted coconut oil, chocolate protein powder and cacao into a blender or food processor and process until you have a smooth melted chocolate consistency
  • Pour the icing over the top of the slice, rotate the baking tray around as the icing starts to set for an even finish across the slice
  • Sprinkle with the 1/4 cup of coconut
  • Allow to set for a minimum of 60 minutes before cutting into portions

Nutritional Value per portion: 

  • Calories: 65
  • Total fat: 3.2g
  • Tota Carbohydrates: 4.7g
  • Sugars: 2.8g
  • Protein: 4.3g

Recipe Notes:

  • Store in an air tight container 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 psafriendsofhollys 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.



Chocolate Nut Smoothie Bowl 

Chocolate Nut Smoothie Bowl

Serves: 1


Ingredients:

  • 170g natural Chobani yoghurt 
  • 20g chocolate protein powder
  • 1 teaspoon natural smooth peanut butter
  • 1 tablespoon walnuts, chopped
  • 2 teaspoons toasted muesli 
  • 2 teaspoons black chia seeds 
  • 1 teaspoon honey 

Method:

  • Place the yoghurt, protein powder and peanut butter in a high powered blender and process until smooth
  • Pour into your serving bowl
  • Top with the walnuts, muesli and chia seeds in your desired manner
  • Finish with a drizzle of honey

Nutritional Value:

  • Calories: 267
  • Total fat: 23.9g 
  • Total carbohydrates: 25.5g
  • Protein: 29.7g

Recipe Notes:

  • Store covered in the fridge for up to 24 hours
  • This recipe is not freezer friendly
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Chocolate protein powder
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys 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.



Mango Passionfruit Smoothie Bowl

Mango Passionfruit Smoothie Bowl

Serves: 1


Ingredients:

  • 1/4 cup natural yoghurt
  • 1 scoop vanilla protein powder 
  • 1/4 cup frozen mango pieces 
  • 2 teaspoons passionfruit pulp
  • 1/4 fresh banana, sliced
  • 2 teaspoons black chia seeds
  • 2 teaspoons toasted muesli
  • 1 teaspoon pepitas
  • 1 teaspoon sunflower seeds
  • 2 teaspoons passionfruit pulp

Method:

  • Place the yoghurt, protein powder, mango pieces and 2 teaspoons passionfruit pulp in a high powdered blender 
  • Pour into a serving bowl
  • Top with the remaining ingredients 
  • Serve immediately 

Nutritional Value:

  • Calories: 250
  • Total fat: 5.8g
  • Total carbohydrates: 23.2g
  • Protein: 22g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours however best served fresh
  • This recipe is not freezer friendly 
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Vanilla Bean protein powder
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys 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.