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

Low Carb Cookies

Makes: 12 cookies

Ingredients:

1 cup almond flour
4 tablespoon chocolate chips
2 tablespoons xylitol
2 tablespoons melted butter
1 tablespoons milk
1/2 teaspoon vanilla essence
1/2 teaspoon baking powder
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and line a tray with baking paper

Place all ingredients into a mixing bowl and stir until well combined

Roll into 12 even sized balls and place evenly spread on the prepared baking tray

Spray the tip of a fork with cooking spray and squash the cookie dough balls down to form a cookie shape

Bake for 10-12 minutes until golden

Remove from the oven and allow to cool on the baking tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional value per cookie:

Calories: 102
Total Fats: 7.6g
Total carbohydrates: 5.1g
Sugar: 0.4g
Protein: 2.3g

Recipe Notes:

Store in an air tight container for up to 7 days
This recipe is not freezer friendly
Xylitol used in this recipe sourced online from https://www.naturallysweet.com.au/ using the discount code WHMP15

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

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.

Cream of Mushroom Soup

Makes: 5 bariatric portions or 2 standard portions

Ingredients:

1 tablespoon butter
1 onion, roughly chopped
1 celery stalk, roughly chopped
2-3 garlic cloves
500g mushrooms
200g cauliflower, roughly chopped
3 cups chicken stock
1 teaspoon onion flakes
1 teaspoon celery salt
1 teaspoon turmeric
1/2 cup thickened cream

Method:

Sauté the onion, celery and garlic in the butter until the onion has softened and is slightly translucent
Add in the mushrooms and cauliflower tossing through the mixture
Pour in the stock, onion flakes, celery salt and turmeric, cover with a lid and simmer over a low heat for 20 minutes of until the cauliflower is well cooked
Blend until completely smooth
Add salt to taste
Stir through the cream before serving

Nutritional value:

Calories: 179
Total fat: 15.5g
Total carbohydrates: 6.5g
Total sugar: 1.1g
Protein: 10.1g

Recipe Notes:

This recipe is a great way to use cauliflower stems to prevent wastage
Store 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.

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

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

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.

Brown Rice Salad

Makes: 4 portions

Ingredients:

2 teaspoon extra virgin olive oil
1/2 onion, finely diced
1/2 celery stalk, finely diced
1 garlic clove, finely diced
2 asparagus stalks, sliced
1 mushroom, finely chopped
2 tablespoons frozen baby peas
2 tablespoons frozen corn kernels
1 bacon chop, finely diced
125g cooked brown rice**
2 teaspoons soy sauce

Method:

Heat the oil in a heavy based non stick frying pan and add in the onion, celery and garlic sautéing for 2-3 minutes or until the onion starts to become translucent
Add in the bacon chop, asparagus, mushroom, peas and corn and continue to sauté for a further 2-3 minutes until the vegetables are slightly under cooked
Add in the cooked brown rice and soy sauce tossing through the mixture until well combined
Serve warm or cold.

**an alternative to cooking your own brown rice in a small portion is to purchase the pre-cooked brown rice microwave cups, one microwave cup/portion is needed for this recipe

Nutritional Value per portion:

Calories: 113
Total fat: 5.2g
Total carbohydrates: 10.9g
Sugars: 0.7g
Protein: 4.7g

Recipe Notes:

Store covered in the fridge for a maximum of 2 days
This recipe is freezer friendly to be consumed within 6 months
Bacon chop can be substituted with two trimmed bacon rashers

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

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.