Apricot Bran Muffins

Makes: 12 muffins

Ingredients:

• 200g dried apricots, chopped
• 120g all bran cereal (approx. 2 cups)
• 1 & 1/2 cups boiling water
• 1 cup milk
• 2 large eggs
• 1 cup SR flour
• 1 heaped teaspoon baking powder
• 1/2 cup low calorie sweetener of your choice

Method:

• Preheat the oven to 180 degrees Celsius and prepare 12 cup muffin tray by lining with paper and slightly spraying with cooking spray
• Place the dried apricots and all bran in a large mixing bowl and cover with the boiling water. Mix well and allow to sit for 10 minutes
• In a small mixing bowl place the remaining ingredients and whisk together until well combined
• Fold the two mixtures together with a spatula until just combined
• Spoon the mixture evenly into the prepared muffin cases
• Bake for 30 minutes or until golden and a cake skewer comes out clean
• Allow to cool for 5 minutes before removing from the tray and transferring to a wire rack to cool completely.

Nutritional Value per muffin:

• Calories: 99
• Total fat: 1.9g
• Total carbohydrates: 19.2g
• Protein: 3.7g

Recipe Notes:

• Store in an airtight container below 24 degrees (or in the fridge) for a maximum of 5 days
• This recipe is freezer friendly
• Low calorie sweetener used in this recipe is Naturally Sweet’s “100% Natural Stevia Blend” purchased online from https://www.naturallysweet.com.au/ using the promo code WHMP15 for a 15% 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.

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.

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.

Broccoli and Feta Tortas

Makes: 12

Ingredients:

• 6 eggs
• 1 cup smooth ricotta
• 200g danish feta, roughly crumbled
• 200g broccoli stem, grated
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated mozzarella cheese
• 2 garlic cloves, crushed

Method:

• Preheat the oven to 180 degrees Celsius and prepare 12 silicon muffin cups but lightly spraying

Place the eggs and ricotta in a large mixing bowl and whisk until thick and creamy like a custard

Add in the remaining ingredients and stir through until well combined

Spoon the mixture evenly between the 12 muffin cups

Bake for 35 minutes or until golden and cooked through, they will be cooked through when firm on the edges with a gently wobble in the middle

Remove and allow to cool in the trays for 10 minutes before removed to cool on a wire rack completely.

Nutritional Value per Tortas:

• Calories: 175
• Total fat: 7g
• Total carbohydrates: 2.7g
• Sugar: 0.5g
• Protein: 11.7g

Recipe 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.

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)

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.

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.

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.

Protein Veggie Muffins

Makes: 12

Ingredients:

• 80g carrot, grated
• 80g zucchini, grated
• 80g Pumpkin, grated
• 1 small onion, finely diced
• 1 garlic clove, finely diced
• 125g creamed corn
• 1/2 cup grated cheese
• 1/2 cup ricotta cheese
• 2 egg, lightly beaten
• 3 scoops (90g) pure protein powder
• 1 cup wholemeal SR flour
• 1 teaspoon baking powder
• Salt & pepper, to taste

Method:

• Preheat the oven to 180 degrees Celsius and prepare a 12 hole silicon muffin tray by lightly spraying with cooking spray
• Add all the ingredients into a mixing bowl and stir until well combined
• Spoon the mixture evenly between the 12 muffin holes and bake for 25-30 minutes until golden brown and a cake skewer comes out clean.
• Allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely
• Delicious served cold or warm with some cream cheese.

Nutritional Value per muffin:

• Calories: 130
• Total fats: 4.3g
• Total carbohydrates: 10.6g
• Sugars: 1.6g
• Protein: 11.5g

Recipe Notes:

• Store in an air tight container below 27 degrees 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 psafriendsofhollys 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.

Apple Cinnamon Muffins with Walnut Crumble

Makes: 12

Muffin ingredients:

• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 2 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 eggs
• 1/2 cup natural yoghurt
• 1 cup milk
• 2 apples, peeled

Crumble ingredients:

• 3/4 cup chopped walnuts
• 2 tablespoons coconut oil
• 1 tablespoon maple syrup

Method:

• Preheat the oven to 180 degrees and prepare 12 muffin tray by lightly greasing
• Place the protein powder, almond meal, coconut flour, baking powder and cinnamon in mixing bowl and mix well
• In a small jug whisk together the eggs, yoghurt and milk until well combined
• Add to the dry mixture and use a spatula to mix through until just combined
• Grate one Apple and dice the second apples stirring through the muffin mixture, do not over mix
• Evenly spoon the mixture into the prepared muffin trays
• To make the crumble, stir the maple syrup through the chopped walnuts until well coated
• Pour the melted coconut oil over the maple coated walnuts
• Evenly spoon the Walnut crumble over the top of the muffins
• Bake in the preheated oven for 20-25 minutes or until golden and a cake skewer comes out clean
• Allow to cool in the muffin tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin (with the crumble):

• Calories: 159
• Total fats: 7.5g
• Total carbohydrates: 15.4g
• Sugars: 6.1g
• Protein: 11.3g

Nutritional Value per muffin (without the crumble):

• Calories: 129
• Total fats: 4.6g
• Total carbohydrates: 14.2g
• Sugars: 5g
• Protein: 11.2g

Recipe Notes:

• Store in an air tight container below 17 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served warm
• 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 psafriendsofhollys 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.