Chocolate Protein Mug Cake

Chocolate Protein Mug Cakes

Makes:2 


Ingredients:

  • 1 scoop chocolate protein powder
  • 1 tablespoon almond meal 
  • 1 tablespoon organic smooth peanut butter 
  • 1 teaspoon baking powder
  • 1 teaspoon xylitol
  • 1 teaspoon vanilla
  • 1 egg
  • 1/4 cup skim milk

Method:

  • Place all ingredients into a food processor or bullet blender and process until smooth
  • Pour the mixture between 2 small bowls or mugs
  • Cook for 60-90 seconds in microwave until middle is just set. Time will vary greatly between microwave strengths

Nutritional Value:

  • Calories: 172
  • Protein: 16.4g

Recipe Notes:

  • Store in an airtight container below 27 degrees for a maximum of 3 days 
  • This recipe is not freezer friendly 
  • Picture shown serves topped with Greek yoghurt and dried goji berries.

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.




Buffalo Chicken Balls

Buffalo Chicken Balls

Makes: 18

Buffalo Chicken BallsIngredients:

  • 500g chicken mince
  • 1/2 onion finely diced
  • 3 garlic cloves, finely diced
  • 3/4 cup breadcrumbs
  • 1 egg
  • 4 tablespoons buffalo sauce
  • 1 teaspoon red hot chilli sauce (optional)

Method:

  • Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper
  • Place all ingredients into a mixing bowl and using your hand to mix well
  • Shape the mixture into 18 even sized balls (approximately 1 tablespoon of mixture each), this is easier to do with damp hands
  • Place the balls on the prepare tray and bake in the oven for 20-30 minutes until golden and baked through

Nutritional Value per Ball:

  • Calories: 64
  • Total fat: 3.3g
  • Total carbohydrates: 3.3g
  • Protein: 5.9g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Picture shows the balls served with buffalo dipping sauce

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 Protein Pancakes

Vanilla Protein Pancakes

Makes: 6

Protein Pancale

Ingredients:

  • 1 scoop vanilla protein powder
  • 2 tablespoon rolled oats
  • 1/2 teaspoon baking powder
  • 1/3 cup light coconut milk
  • 1/4 cup skim milk
  • 1 egg white

Method:

  • Place the protein powder, rolled oats and baking powder in a food processor and process until ground
  • Add in both milks to the ground mixture and process until smooth
  • In a small mixing bowl whisk the egg white until you have soft peaks
  • Fold the egg mixture through the remaining batter
  • Heat a heavy based frying pan over a medium heat and spray with cooking spray
  • Add about 1/4 cup of the batter into the pre-heating frying pan and cook for approximately 2 minutes until the mixture starts forming bubbles on the surface
  • Flip the pancake and cook for another 1-2 minutes until golden and cooked through

Nutritional Value per Pancake:

  • Calories: 44
  • Total fats: 1.1g
  • Total carbohydrates: 3g
  • Protein: 5.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days, the uncooked batter can be also stored in the fridge and cooking pancakes fresh as required
  • This recipe is freezer friendly to be consumed within 3 months
  • The picture shows the pancake topped with grilled mango, vanilla yoghurt and shredded coconut.

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.




Asian Turkey Meatloaf

Asian Turkey Meatloaf

Makes: 10

IMG_5383

Ingredients:

  • 500g turkey mince
  • 1 egg
  • 1 small onion, finely diced
  • 1/2 celery stalk, finely diced
  • 3 garlic cloves, finely diced
  • 2 teaspoons freshly ground ginger
  • 1 tablespoon soy sauce
  • 1 tablespoon sweet chilli sauce
  • 3/4 cup breadcrumbs

Method:

  • Preheat an oven to 180 degrees Celsius and place a silicon muffin tray on a baking tray
  • Combine all ingredients in a mixing bowl and massage through your fingers until well combined
  • Evenly spread the mixture between 10 of the muffin wells
  • Bake for for 30-40 minutes until golden

Nutritional Value per Meatloaf:

  • Calories: 148
  • Total fat: 7.1g
  • Total carbohydrates: 5.1g
  • Total protein: 15g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer 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.




Turkey Burger

Turkey Burgers 

Makes: 6 standard burgers or 12 bariatric burgers


Ingredients:

  • 500g turkey mince 
  • 2/3 cup breadcrumbs 
  • 1 egg
  • 1/2 large onion, finely diced
  • 1/2 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 1/4 cup shredded fresh parsley 

Method:

  • Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
  • Shape the mixture into 6 standard burgers or 12 bariatric burgers 
  • Place in the fridge covered with plastic wrap for 30 minutes 
  • Heat a heavy based frying pan over a medium heat
  • Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
  • Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger:

  • Calories: 120
  • Total fat: 6g
  • Total carbohydrates: 3.4g
  • Protein: 12.4g

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 Cookies

Macaron Inspired Protein Cookies

Makes: 40 cookies or 20 sandwich cookies 


Ingredients:

  • 1 cup almond meal
  • 3 scoops chocolate protein powder
  • 6 egg whites
  • 3 teaspoons stevia or xylitol

Method:

  • Preheat the oven to 140 degrees Celsius and either line 2 baking trays with baking paper or have 2 silicon macaron trays ready
  • Mix together the almond meal and protein powder in a small mixing bowl
  • In another clean dry bowl beat the egg whites until you have stiff white peaks
  • Add in the stevia to the egg whites and beat until mixed through, do not overwhip
  • Add in half of the dry mixture to the egg white folding through with a spatula until just combined
  • Repeat with the remaining dry mixture until just combined
  • Spoon the mixture into a piping bag or ziplock bag and cut off the tip
  • Pipe the mixture into 2cm circles across the prepare trays
  • Allow the piped Cookies to sit on the trays for 15-20 minutes
  • Place the trays in the oven and cook for 2 minutes
  • Open the oven door to release any excess moisture then shut the door allowing the cookies to finish baking for another 15-18 minutes
  • Transfer to a wire rack to cool

Nutritional Value per single cookie:

Note: double for a sandwich cookie and add the NV of you chosen filling

  • Calories: 27
  • Total fat: 1.5g
  • Total carbohydrates: 0.4g
  • Protein: 2.5g

Recipe Notes:

  • Picture shown has the following fillings from left to right; natural smooth peanut butter, cream cheese with raspberry chia jam and organic chocolate coconut spread
  • Store in an air tight container for up to 7 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.




Classic Chicken Burger

Classic Chicken Burger

Makes: 8 standard burgers or 16 bariatric burgers 


Ingredients:

  • 500g chicken mince
  • 3/4 cup breadcrumbs 
  • 1 egg, lightly beaten 
  • 1/2 celery stalk, finely diced
  • 1/2 large onion, finely diced
  • 2 garlic cloves, finely diced

Method:

  • Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
  • Shape the mixture into 8 standard burgers or 16 bariatric burgers 
  • Place in the fridge covered with plastic wrap for 30 minutes 
  • Heat a heavy based frying pan over a medium heat
  • Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
  • Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger (double for standard burger)

  • Calories: 67
  • Total fat: 3.5g
  • Total carbohydrates: 2.8g
  • Protein: 6.4g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly both cooked and uncooked 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.




Banana & Walnut Loaf

Banana & Walnut Loaf

Makes: 2 loaves or 16 portions


Ingredients:

  • 100g rolled oats
  • 3 tablespoons natural protein powder
  • 2 scoops vanilla protein powder 
  • 2 tablespoons ground flaxseed 
  • 2 teaspoons baking powder 
  • 100g chopped walnuts 
  • 2 large ripe bananas 
  • 2 eggs
  • 1/4 cup maple syrup 
  • 1/2 cup low fat milk 

Method:

  • Preheat oven to 180 degrees Celsius and line and grease two Loaf tins
  • Place all the dry ingredients, excluding the walnuts, into a food processor and grind the oats until it’s a flour texture 
  • In another mixing bowl mash the bananas then add the rest of the wet ingredients and mix until well combined
  • Add the dry mixture and the walnuts into the wet mixture and mix until just combined
  • Pour the mixture evenly between the prepared loaf tins 
  • Bake in the preheated oven for 25-30 minutes until golden and a cake skewer comes out clean
  • Allow to sit in the loaf tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

  • Calories: 136
  • Total fat: 6.2g
  • Total carbohydrates: 12.8b
  • Total protein: 8.6g

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 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.




Chocolate Protein Pancakes with Strawberry Sauce

Chocolate Protein Pancakes with Strawberry Sauce

Makes: 4 pancakes and 4 sauce portions 


Pancake Ingredients:

  • 1 scoop chocolate protein powder
  • 1/4 cup rolled oats
  • 1/4 cup almond meal
  • 1/2 teaspoon baking paper
  • 1 small egg
  • 1/4 cup protein enriched milk

Strawberry Sauce Ingredients:

  • 3/4 cup frozen strawberries
  • 1 tablespoon water
  • 1 teaspoon sweetener

Pancakes Method:

  • Place the protein powder, oats, almond meal and baking powder in a food processor and blend until smooth
  • Add the egg and milk and process until you have a smooth batter
  • Allow to sit for 10 minutes
  • Heat a frying pan over a medium heat and spray with cooking spray
  • Place 4 egg rings in the frying pan and evenly spread the batter between the 4 rings
  • Cook for 2-3 minutes until golden
  • Remove the egg ring and flip the pancakes and cook for another 1-2 minutes until golden

Sauce Method:

  • Place all the ingredients in a small saucepan and bring to the boil
  • Reduce the heat and simmer for 15 minutes stirring regularly and mashing with a fork while cooking
  • Add a touch more water as necessary 

Nutritional Value per pancake:

  • Calories: 116
  • Total fats: 6g
  • Total carbohydrates: 4.5g
  • Protein: 9.3g

Nutritional Value per sauce portion:

  • Calories: 10
  • Total fats: 0g
  • Total carbohydrates: 2.8g
  • Protein: 0.1g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Picture shown also serves with a tablespoon of vanilla yoghurt.

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 Enriched Spinach Dip

Protein Enriched Spinach Dip

Makes: 15 x 30g portions

Ingredients:

  • 8 garlic cloves
  • 100g extra light cream cheese
  • 150ml light sour cream
  • 4 tablespoons natural protein powder
  • 1 tablespoons dried onion flakes
  • 2 cups baby spinach
  • 1/4 cup grated parmesan cheese

Method:

  • Roast the garlic clove in the husks in a 180 degree Celsius oven for 15 minutes
  • Allow to cool enough to handle and remove the husks
  • Place the roasted garlic cloves in a high powered food processor with all other ingredients and process until smooth
  • Allow to set in the fridge for a minimum of 30 minutes before serving

Nutritional Value per 30 portion:

  • Calories: 67
  • Total fat: 3.5g
  • Total carbohydrates: 2g
  • Total protein: 6.9g

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.  An ice cube tray is a great way to freeze in small portions.

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.