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.

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.

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.

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.

Latte Protein Panna Cotta

Makes: 6

Ingredients:

• 1 cup strong black coffee
• 1 teaspoon sweetener (optional)
• 1 & 1/2 teaspoons powdered gelatine
• 160g vanilla YoPro yoghurt
• 1/2 cup milk
• 2 scoops (60g) vanilla protein powder

Method:

• Dissolve the sweetener and gelatine in the boiling black coffee until full dissolved, make the coffee as strong or weak to suit your tastes
• Place the yoghurt, milk and protein powder in a blender and process until smooth
• Mix the coffee and the yoghurt mixtures together and whisk well
• Pour the mixture evenly between 6 silicon muffin cups
• Place in the fridge covered to set for a minimum of 4 hours or preferably overnight.

Nutritional Value per Panna Cotta:

• Calories: 75
• Total fat: 0.8g
• Total carbohydrates: 3.7g
• Sugars: 3g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge within the mounds for a maximum of 7 days
• 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.

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.

Baked Passionfruit Protein Cheesecake

Makes: 6

Ingredients:

• 125g cream cheese
• 160g Passionfruit YoPro yoghurt
• 1 egg
• 2 scoops (60g) vanilla protein powder
• 1 teaspoon stevia (optional)
• 6 teaspoons Passionfruit pulp

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
• Spoon in a teaspoon of Passionfruit pulp into each muffin cup
• Bake for approximately 15-20 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: 144
• Total fat: 7.6g
• Total carbs: 3.2g
• Sugars: 2.2g
• Protein: 13.8g

Note: nutritional Value does not included the Passionfruit topping in the picture

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.

PB Protein Cookies

Makes: 15

Ingredients:

• 200g natural smooth peanut butter
• 2 scoops (60g) vanilla protein powder
• 1 eggs
• 2 tablespoons milk
• 2 tablespoons dark chocolate chips
• Pinch of salt

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients except the milk into a large bowl and mix until well combined
• Gradually add the milk until the mixture balls together into a dough like consistency (the amount of milk may vary depending on the type of peanut butter used)
• Roll the dough into 15 even sized balls and place on the baking tray with 4-5cm between each dough ball
• Lightly spray the tip of a fork with cooking spray and press down onto each dough ball to slightly flatten

• Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 112
• Total fats: 7.5
• Total carbohydrates: 3G
• Sugars: 1.8g
• Protein: 7.8g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!
• 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.

Classic Protein Bliss Balls

Makes: 20

Ingredients:

• 150g pitted dates
• 1/3 cup raw cashews
• 1/3 cup raw almonds
• 1/3 cup walnuts
• 3 scoops (90g) chocolate protein powder
• 2/3 cup shredded coconut
• 1/3 cup coconut flour
• 1 tablespoon cacao
• 75ml melted coconut oil
• 1/4 cup desiccated coconut

Method:

• Place the pitted dates in a heat proof bowl, cover with 2/3 cup of boiling water and soak for 30 minutes
• As the nuts, protein powder, shredded coconut, coconut flour and cacao in a food processor and process until the nuts are roughly chopped
• Drain the dates from the liquid, ensuring you reserved the liquid for later
• Add the drained dates to the food processor with the melted coconut oil and process until it comes together
• Gradually add in the reserved liquid in teaspoons quantities until you can pinch the mixture and tightly roll into a bowl (this recipe used approximately 2 & 1/2 tablespoons liquid)
• Roll approximately a tablespoon of mixture into a ball using damp hands
• Roll in the desiccated coconut
• Place in the fridge to chill for a minimum of 30 minutes before enjoying

Nutritional Value per Ball:

• Calories: 132
• Total fats: 8.7g
• Total carbohydrates: 8.4g
• Sugars: 5.4g
• Protein: 5.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• Store in a zip lock bag in the freezer for a maximum of 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.