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

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.

Sugar Free Lemon Cake

Cake ingredients:

• 6 egg whites
• 150g butter
• 1 cup xylitol
• 2 cup plain flour
• 4 teaspoons baking powder

• 1 teaspoon salt
• 1 cup milk
• 1/4 cup lemon juice

Curd ingredients:

• 6 egg yolks
• 1/2 cup xylitol
• 1/2 cup lemon juice
• 80g butter

Method:

• Preheat the oven to 180 degrees Celsius and prepare 3 x 20cm round cake tins by greasing very well and lining the base with baking paper
• Place the egg whites in a mixing bowl and beat with electric beaters until there is stiff white peaks, set aside
• In a large mixing bowl place the butter and xylitol creaming with the eclectic beaters for approximately 3 minutes until white and fluffy
• Add in the flour, baking powder, salt, milk and lemon juice beating until smooth
• Using a spatula fold in 1/2 of the egg whites until just combined, repeat with the remaining egg whites
• Spoon the mixture evenly across the three prepared cake tins and bake for 20 mins or until golden and a cake skewer comes out clean

• Turn the cakes onto a wire rack to cool completely before finishing the cake
• To prepare the curd place the egg yolks, xylitol and lemon juice in a blender and process for 60 seconds until thick, smooth and slightly foamy
• Add the mixture into a heavy based non stick sauce pan with the butter
• Continually whisk the mixture over a steady low heat for 5-10 minutes until the curd is thick enough to coat the back of a spoon
• Transfer the curd into a heat proof container with a lid and place in the fridge to completely cool before using
• To construct the cake place a thick layer of curd between cakes so you have 2 layers of curd and 3 layers of cake, place in the fridge to set for minimum of an hour before serving
• Serving suggestions are whipped cream or passionfruit pulp (as seen in the picture).

Nutritional value per piece:

• Calories: 179
• Total fat: 11.5g
• Total carbohydrates: 15g
• Sugar: 1g
• Protein: 4.3g

Notes: NV does not include the passionfruit pulp in the picture.

Recipes Notes:

• Xylitol can be replaced with your low calorie sweetener of choice.
• Xylitol used in the recipe was from https://www.naturallysweet.com.au/ use the coupon code WHMP15 for a 15% discount

• Keep the cake store in an air tight container in the fridge for up to 5 days
• The cooked cakes unconstructed are freezer friendly but for best results serve fresh.

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

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.

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.

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

Protein Banana Bread

Makes: 10 portions

Ingredients:

• 3 bananas
• 2 eggs
• 1/2 cup milk
• 1/4 cup sugar free maple syrup
• 3 scoops (90g) vanilla protein powder
• 1/4 cup coconut flour
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• Pinch salt

Method:

• Preheat the oven to 180 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
• Break the bananas up into even sized pieces and mash with a fork or potato masher
• Add in the eggs, sugar free maple syrup and milk mixing until well combined
• In a second mixing bowl combine the protein powder, coconut flour, baking powder, cinnamon, nutmeg and salt mixing until well combined
• Add the dry mixture into the wet mixture and fold through until well combined
• Pour the batter into the prepared tin and bake for 30 minutes in the oven
• Cover loosely with alfoil and cook for another 20-30 minutes until a cake skewer comes out clean.
• Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

• Calories: 100
• Total fat: 1.6g
• Total carbohydrates: 11.6g
• Sugars: 6g
• Protein: 10.1g

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
• 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.

Sticky Date Protein Muffin

Makes: 10 muffins

Ingredients:

• 200g pitted dates, chopped
• 100g Walden farms no added sugar caramel dip
• 2 eggs
• 1/2 cup milk
• 3 scoops (90g) pure protein powder
• 1/4 cup coconut flour
• 1/2 cup almond meal
• 2 teaspoons baking powder

Method:

• Chop the dates into even sized pieces and set aside
• Place the eggs, caramel dip and milk into a mixing bowl and whisk together
• Add in the chopped dates and mix well
• Stir the protein powder, coconut flour, almond meal and baking powder together and mix until well combined
• Fold the dry mixture into the wet mixture and set aside
• Preheat your oven to 180 degrees Celsius and spray a silicon muffin tray with cooking spray
• When the oven has come to 180 degrees remix the batter so it is well combined then spoon evenly into 10 muffin wells
• Bake for 15-20 minutes until golden or a cake skewer comes out clean and dry
• Once cooked allow to cool on a wire cooling wrap before enjoying

Nutritional Value per muffin:

• Calories: 162
• Total fat: 4.9g
• Total carbohydrates: 18.5g
• Sugars: 16.1g
• Protein: 11.4g

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 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.

Baked Raspberry Protein Cheesecake

Makes: 6

Ingredients:

• 125g cream cheese
• 160g raspberry high protein yoghurt
• 1 egg
• 2 scoops (60g) vanilla protein powder
• 1 teaspoon stevia (optional)
• 1/2 cup frozen raspberries, roughly chopped

Method:

• Preheat the oven to 160 degrees Celsius and place a silicon muffin tray on a baking tray
• Place the cream cheese, yoghurt, egg, protein powder and stevia in a blender or food processor and blend until perfectly smooth
• Pour the mixture evenly between the six wells in silicon muffin tray
• Evenly sprinkle the chopped raspberries into the cheesecake mixture and gently stir
• Bake for approximately 20-25 minutes until the outside edge is set with a gentle wobbled in the middle
• Allow to cool for 30 minutes before placing in the fridge for a minimum of 2 hours to set.

Nutritional Value per Cheesecake:

• Calories: 130
• Total fats: 6.2g
• Carbohydrates: 4g
• Sugar: 2.8g
• Protein: 12.5g

Recipe Notes:

• Store in an airtight container in the fridge for up to 5 days

• This recipe is freezer friendly however best served fresh

• 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.