Breakfast Ham Cups

Breakfast Ham Cups

Makes: 15

Ingredients:

  • 15 round thin slices of ham
  • 8 eggs
  • 1/4 cup natural yoghurt (or cream)
  • 1/2 cup grated cheese
  • 1 small onion, finely diced
  • 1 broccoli stem, grated (approximately 80g)
  • 1 & 1/2 tomatoes, diced
  • 4 mushrooms, diced
  • 4 asparagus spears, thinly sliced
  • 2 garlic cloves, finely diced

Method:

  • Preheat an oven to 180 degrees Celsius and prepare a silicon muffin tray by gently spraying each well
  • Add the eggs, yogurt and cheese to a mixing bowl gently whisking until well combined
  • Add all onion, tomato, mushroom, asparagus and garlic into the egg mixture and mix until well combined
  • Take a slice of ham and line a muffin tray well with the ham and spoon in the egg mixture until just under level with the muffin tray
  • Repeat with the ham slices and mixture until all used
  • Bake for 20-25 minutes until golden and the egg mixture is set, this is indicated by being slightly firm to touch but with a gentle jiggle in the centre.
  • Allow to cool for 10 minutes in the tray before moving to a wire rack to cool completely.

Nutrition value per ham cup:

  • Calories: 89
  • Total fat: 4.8g
  • Tots carbs: 2.5g
  • Sugars: 0.8g
  • Protein: 8.7g

Recipes 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
  • Serve hot or cold

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.

 



Beef Stroganoff (Adaptation)

Beef Stroganoff (Adaptation)

Serves: 8 portions with a small side

Method:

  • 1 large onion, thinly sliced
  • 1 celery stalk, diced
  • 2 garlic cloves, finely diced
  • 500g lean beef, sliced
  • 220g button mushrooms, thinly sliced
  • 40g butter
  • 2 tablespoons plain flour
  • 1/2 packet French onion soup mix
  • 2 beef stock cubes
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons paprika
  • Salt
  • 2 cups water
  • 1/4 cup natural high protein yoghurt

Method:

  • Sauté the garlic, onion and celery in a non stick saucepan with some cooking spray, approximately 2 minutes
  • Add the beef and half of the sliced mushrooms until the beef is sealed
  • Add the the butter and stir until melted
  • Mix well, then add the flour, soup mix, stock cubes, paprika, Worcestershire sauce and salt stirring so the beef is well coated
  • Gradually add the water 1/2 cup at a time stirring well so the stroganoff is smooth and creamy
  • Simmer covered on a low temperature for 15 minutes
  • Remove from the heat, add the yoghurt stirring through until well mixed.
  • Serve and enjoy.

Nutritional value per portion:

  • Calories: 174
  • Total fats: 10.3g
  • Total carbohydrates: 4.8g
  • Sugars: 1g
  • Protein: 14g

Recipes Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Recipe provides 8 portions with a small side of 6 portions if serving without a side.

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.



Banana PB Muffins (Gluten Free)

Banana PB Muffins (Gluten Free)

Makes: 12

Ingredients:

  • 2 large overripe bananas
  • 1 cup organic smooth peanut butter
  • 4 eggs
  • 1/4 cup high protein milk
  • 1/4 cup coconut flour
  • 1/4 cup stevia
  • 2 teaspoons baking powder
  • Pinch salt

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 12 muffin cups by lining with a cupcake liner, lightly spraying the inside with cooking spray
  • Roughly break up the banana and use a fork to roughly mash
  • Add the peanut butter, eggs and milk and use the fork to mix well ensuring the peanut butter is well combined
  • Add the coconut flour, stevia, baking powder and salt and fold through with a spatula until just combined
  • Allow the mixture to air for 5 minutes and then quickly fold again before spooning the mixture evenly between the 12 Muffin cases
  • Bake for 25-30 minutes until golden and a cake skewer comes out clear
  • Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Muffin:

  • Calories: 187
  • Total fats: 12.8g
  • Total Carbohydrates: 11.1g
  • Sugar: 4.3g
  • Protein: 8.3g

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.

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.



  • 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.



    Keto Chocolate Fudge Cake

    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

    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

    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