Sticky Walnut & Orange Spice Cake

Sticky Walnut & Orange Spice Cake

Makes: 20 portions

Ingredients:

  • 1 cup almond meal
  • 1 & 1/2 cups gluten free plain flour
  • 1/2 cup low calorie sweetener of your choice (or sugar)
  • 2 teaspoons baking powder
  • 1 teaspoon baking sofa
  • 2 teaspoons cinnamon
  • 3/4 teaspoon nutmeg
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 3/4 cup vanilla soy yoghurt
  • 3/4 cup soy milk
  • 2 tablespoons ground flaxseed
  • 1/2 cup unsweetened orange juice
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon vanilla extract
  • Finely grated rind from 1 orange
  • 1 1/4 cup roughly chopped walnuts

Glaze ingredients

  • 2/3 cups orange juice
  • 1/3 cup water
  • 1/4 cup low calorie sweetener of your choice (or sugar)
  • 1 cinnamon stick
  • 4 whole cloves

Method:

  • Preheat the oven to 170 degrees Celsius and prepare a springform pan by spraying liberally with olive oil cooking spray and lining the base with baking paper
  • Mix the almond meal, flour, sweetener, baking powder, baking soda, spices and salt until well mixed.
  • In a separate bowl whisk together the yoghurt, milk, flaxseed, orange juice, oil, vanilla and orange rind until well mixed
  • Add the wet mixture into the dry mixture folding using a spatula until almost combined
  • Add in 1 cup of the chopped walnuts folding through with the spatula until just combined
  • Spoon the mixture into the prepare springform tin and sprinkle the top with the remaining walnuts
  • Bake for 40-45 minutes or until the cake springs back when touched in the centre and a cake skewer comes out clean
  • While the cake is cooking prepare the glaze.
  • Add all of the glaze ingredients into a small non-stick saucepan and bring to the boil
  • Once boiling reduce to a simmer and continue simmering for 15 minutes
  • Remove the cinnamon stick and cloves and set aside until the cake has finished cooking
  • Once removing the cake from the oven allow to sit for 5 minutes
  • Use a cake skewer to evenly pierce the surface of the cake all over and then pour the glaze over the top of the cake
  • Swirl the tin ensure the glaze is evenly distributed over the entire cake
  • Allow to cool in the tin for at least 60 minutes before removing to a wire rack to cool completely.

Nutritional Value:

  • Calories: 141
  • Total fat: 9.2g
  • Total carbs: 22.7g
  • Total sugar: 2.2g
  • Protein: 2.4g

Recipe Notes:

  • Sweetener used in this recipe was “100% natural stevia blend” from Naturally Sweet. Use the promo code WHMP15 online to get a 15% discount https://www.naturallysweet.com.au/
  • Store cake in an airtight container below 27 degrees for a maximum of 5 days (recommended to store in the fridge)
  • 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



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.



Brown Rice Quinoa Salad

Brown Rice Quinoa Salad

Makes: 4-8 side portions

Ingredients:

  • 250g packet microwave brown rice & quinoa
  • 125g can corn kernels, drained
  • 125g can chick peas, rinsed and drained
  • 4 spring onions, finely sliced
  • 1/2 cup diced roast pumpkin
  • 1 large tomato, diced
  • 1/2 continental cucumber, diced
  • 1/4 edamame
  • 1/4 cup fresh flat leaf parsley, shredded
  • 3/4 tablespoon soy
  • 3/4 tablespoon garlic extra virgin olive oil
  • 2 teaspoons lemon juice

Method:

  • Cook the brown rice & quinoa in the microwave as per the instructions on the packet
  • Spread out on a plate and allow to cool, minimum 20 minutes
  • Add in all other ingredients and mix well.

Nutritional Value (for 8 portions):

  • Calories: 93
  • Total fat: 2.1g
  • Total carbs: 14.8g
  • Sugar: 1.1g
  • Protein: 2.8g

Recipe Notes:

  • Store in an air tight container for a maximum of 3 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.

 



Protein Gummies

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

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.



  • Quinoa Salad

    Quinoa Salad

    Makes: 3 bariatric portions

    Ingredients:

    • 1/2 cup quinoa
    • 1 cup chicken stock
    • 6 cherry tomatoes
    • 2 baby cucumber
    • 2 spring onions
    • 60g diced roast pumpkin
    • 1/4 cup shredded fresh herbs
    • 30g crumbled feta cheese
    • Squeeze lemon juice

    Method:

    • Place the quinoa and stock with an additional tablespoon of water in a small saucepan with a well sealing lid
    • Uncovered bring to the boil
    • Once boiling, reduce the heat to a simmer and place the lid on the saucepan and simmer for 15 minutes
    • Once the time is up remove from the heat, keep the lid on without opening and sit for a further 10 minutes
    • Fluff up with fork before serving
    • Chop all remaining ingredients into even soE portions and mix through the quinoa
    • Finish with a light squeeze of lemon juice.

    Nutritional Value per portion:

    • Calories: 103
    • Total fats: 3.8g
    • Total carbohydrates: 11.7g
    • Sugars: 3.3g
    • Protein: 5.4g

    Recipe Notes:

    • Store covered in the fridge for a maximum of 3 days
    • This recipe is not 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.



    Thai Chicken

    Thai Chicken

    Serves: 4 serves (or 10 bariatric portions)

    Paste ingredients:

    • 1 small onion, roughly chopped
    • 1 long green chilli, roughly chopped
    • 4 garlic cloves
    • 1cm fresh ginger
    • 1 lemongrass stalk
    • 1 teaspoon ground cumin
    • 1/2 teaspoon ground coriander
    • 1/2 teaspoon turmeric
    • 3 tablespoons fish sauce
    • 3 tablespoons lime juice
    • 1 tablespoon brown sugar

    Curry ingredients:

    • 1/2 tablespoon olive oil
    • 500g chicken breast, evenly chopped
    • 1 celery stalk, finely chopped
    • 1 small onion, finely chopped
    • 1 capsicum, thinly sliced
    • 2 tomatoes, thinly sliced
    • 1 cup green beans, in 1cm pieces
    • 400ml light coconut milk
    • 2 kaffir lime leaves
    • 1/2 cup fresh basil, roughly torn

    Method:

    • Place all ingredients for the paste into a food processor and blend until smooth, then set aside
    • Heat the oil in the base of a heavy based saucepan
    • Add the onion and celery and sauté for 1-2 minutes until the onion becomes translucent
    • Add in the chicken cook for 2-3 minutes until the chicken is all sealed
    • Add in the paste and sauté until the chicken is coated and the paste is aromatic
    • Pour in the coconut milk, tomatoes, greens, capsicum and kaffir lime leave, you may need to add a small amount of water to ensure all the chicken is in fluids
    • Reduce the heat to a medium low heat. Place a lid on the saucepan and simmer for 15 minutes until the chicken is cooked through, this time may vary depending on how large the chicken pieces are cut.
    • Remove from the heat and stir through the basil leaves, allow to sit for 2 minutes to infuse the fresh herbs through the chicken then serve

    Nutritional Value per bariatric portion:

    • Calories: 105
    • Total fats: 3.8g
    • Total carbohydrates: 4.8g
    • Sugars: 2.5g
    • Protein: 12.4g

    Recipe Notes:

    • Store covered in the fridge for a maximum of 2 days
    • This recipe is freezer friendly to be consumed within 6 months
    • Left overs make a delicious wonton pie filling

    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.



    Tomato Relish

    Tomato Relish

    Makes: approximately 16 portions (50g)

    Ingredients:

    • 1 tablespoon olive oil
    • 2 large red onions
    • 4 garlic cloves
    • 25g mustard seeds
    • 1kg tomatoes
    • 3 long red chilli
    • 2 tablespoons brown sugar
    • 1/3 cup red wine vinegar
    • 1 bay leaf

    Method:

    • Heat the oil in a large non-stick saucepan and add in the roughly chopped onion, crushed garlic and mustard seeds and sauté stirring occasionally until the onions have browned and caramelised
    • Add in the roughly chopped tomatoes, sliced chilli and once simmering gently reduce the heat and continue to simmer for 15 minutes
    • Add in the brown sugar, red wine vinegar and the bay leaf continuing to stir regularly for a further 5 minutes or until it has reduced to your desired thickness
    • Remove the bay leaf and then allow to cool before transferring to a well sealing storage container

    Nutritional Value per Portion:

    • Calories: 36
    • Total fats: 1.2g
    • Total carbohydrates: 5.8g
    • Sugars: 3.6g
    • Protein: 1g

    Recipes Notes:

    • Store in an air tight container in the fridge for up to 2 week
    • Can also be store in sterilised jars in the pantry in accordance with appropriate sterilisation techniques.

    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 Meringue Bark

    Chocolate Meringue Bark

    Makes: 24 pieces

    Ingredients:

    • 1/2 cup egg whites
    • 1/2 teaspoon cream of tar tar
    • 2 scoops (60g) chocolate protein powder
    • 1/2 cup almond meal

    Method:

    • Preheat the oven to 120 degrees Celsius and line a tray with baking paper
    • Using electric beater whip the eggs whites until you have soft peaks
    • Add the cream of tar tar and continue to beat until you have soft peaks
    • Add the protein powder and almond meal and use a spatula to gently fold into the egg whites until well combined
    • Spread the mixture evenly over the baking paper
    • Bake for 60 minutes then turn the oven off and leave in the oven for another 60 minutes without opening the door
    • Remove from the oven and then break the Meringue up into 24 even sized pieces.

    Nutritional Value per piece:

    • Calories: 25
    • Total fats: 1.3g
    • Total carbohydrates: 0.5g
    • Sugars: 0.1g
    • Protein: 3g

    Recipe Notes:

    • Store in an airtight container for a maximum of two weeks
    • This recipe is not freezer friendly
    • 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.