Veggie Pancake with Whipped Ricotta

Veggie Pancake with Whipped Ricotta

Serves: 8

Ingredients:

  • 1 large carrot
  • 1 zucchini
  • 1/4 Chinese cabbage
  • 4 spring onions
  • 1/3 cup plain flour
  • 1 teaspoon crushed garlic
  • 1/3 cup smooth ricotta
  • 4 eggs
  • Salt & pepper to taste

Whipped ricotta ingredients:

  • 1/3 cup smooth ricotta
  • 1 teaspoon garlic extra virgin olive oil
  • 1 teaspoon lemon juice

Method:

  • Spiralise or finely julienne the zucchini and carrot and place in a mixing bowl
  • Add the finely shredded cabbage (excluding the thicker core) and the shredded spring onion
  • Add the flour and mix well ensuring all the vegetables are evenly coated
  • Add in the remaining ingredients and mix well until evenly coated and well mixed
  • Spray a non stick frying pan with cooking spray and place even sized dollops of the mixture gently evening in thickness
  • Cook for 3-5 minutes over a medium-low heat until golden brown
  • Flip the pancake and flatten slightly with your flip and cook for another 3-5 minutes until full cooked
  • Place on paper towel to drain any excess moisture while cooking the rest of the mixture.
  • To make the whipped ricotta place the ricotta, garlic EVOO and lemon juice in a blender and combine until well mixed and creamy
  • Serve the pancake either cold or warm topped with a spoonful of whipped ricotta

Nutritional Value per portion:

  • Calories: 90
  • Total fat: 4.5g
  • Total carbs: 6.7g
  • Sugar: 0.5g
  • Protein: 5.3g

Recipe Notes:

  • Store in an air tight container 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.



Sticky Walnut & Orange Spice Cake

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



Cauliflower & Broccoli Ricotta Fritters

Cauliflower & Broccoli Ricotta Fritters

Makes: 10 fritters

Ingredients:

  • 100g cauliflower
  • 100g broccoli
  • 1 egg
  • 2 tablespoons smooth ricotta
  • 2 tablespoons wholemeal SR flour
  • 1 tablespoon grated Parmesan cheese
  • 1 garlic clove
  • 1/2 teaspoon celery salt

Method:

  • Chop the cauliflower and broccoli into evenly sized pieces (stems included) and simmer in a pot of boiling water for 5-7 minutes until they are cooked with with a slight firmness
  • Drain the cauliflower and broccoli and use a fork to roughly mash, set aside to cool for approximately 5 minutes
  • Add in all the remaining ingredients and mix until well combined
  • Shape into 10 even sized balls
  • Prepare a non stick frying pan and spraying with cooking spray
  • Place the balls evenly into the frying pan and flatten into a fritter shape, approximately 3/4cm thick
  • Cook for 3-4 minutes until golden brown, gently flip and continue cooking until golden brown on the reverse side.
  • Serve either warm or cold.

Nutritional value per fritter:

  • Calories: 24
  • Total fats: 0.9g
  • Total carbs: 2.5g
  • Total sugars: 0.4g
  • Protein: 1.7g

Recipe Notes:

  • Store in an air tight container 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.



Broccoli and Feta Tortas

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.



Sugar free Lemon Cake

Sugar Free Lemon Cake

Cake ingredients:

  • 6 egg whites
  • 150g butter
  • 1 cup xylitol
  • 2 cup plain flour
  • 4 teaspoons baking powder
  • 1 teaspoon salt
  • 1 cup milk
  • 1/4 cup lemon juice

Curd ingredients:

  • 6 egg yolks
  • 1/2 cup xylitol
  • 1/2 cup lemon juice
  • 80g butter

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 3 x 20cm round cake tins by greasing very well and lining the base with baking paper
  • Place the egg whites in a mixing bowl and beat with electric beaters until there is stiff white peaks, set aside
  • In a large mixing bowl place the butter and xylitol creaming with the eclectic beaters for approximately 3 minutes until white and fluffy
  • Add in the flour, baking powder, salt, milk and lemon juice beating until smooth
  • Using a spatula fold in 1/2 of the egg whites until just combined, repeat with the remaining egg whites
  • Spoon the mixture evenly across the three prepared cake tins and bake for 20 mins or until golden and a cake skewer comes out clean
  • Turn the cakes onto a wire rack to cool completely before finishing the cake
  • To prepare the curd place the egg yolks, xylitol and lemon juice in a blender and process for 60 seconds until thick, smooth and slightly foamy
  • Add the mixture into a heavy based non stick sauce pan with the butter
  • Continually whisk the mixture over a steady low heat for 5-10 minutes until the curd is thick enough to coat the back of a spoon
  • Transfer the curd into a heat proof container with a lid and place in the fridge to completely cool before using
  • To construct the cake place a thick layer of curd between cakes so you have 2 layers of curd and 3 layers of cake, place in the fridge to set for minimum of an hour before serving
  • Serving suggestions are whipped cream or passionfruit pulp (as seen in the picture).

Nutritional value per piece:

  • Calories: 179
  • Total fat: 11.5g
  • Total carbohydrates: 15g
  • Sugar: 1g
  • Protein: 4.3g

Notes: NV does not include the passionfruit pulp in the picture.

Recipes Notes:

  • Xylitol can be replaced with your low calorie sweetener of choice.
  • Xylitol used in the recipe was from https://www.naturallysweet.com.au/ use the coupon code WHMP15 for a 15% discount
  • Keep the cake store in an air tight container in the fridge for up to 5 days
  • The cooked cakes unconstructed are freezer friendly but for best results serve fresh.

    • 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.


    Pumpkin & Feta Sausage Rolls

    Pumpkin & Feta Sausage Rolls

    Makes: 20 portions (2 pieces for portion)

    Ingredients:

    • 5 mountain bread wraps
    • 800g pumpkin
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 1/2 teaspoon turmeric
    • 1 onion, finely diced
    • 2/3 cup frozen peas
    • 2/3 cup frozen corn kernels
    • 2/3 cup breadcrumbs
    • 2 scoops (60g) pure protein powder
    • 1 egg
    • 200 feta cheese, crumbled

    Method:

    • Peel and chop the pumpkin into even sized pieces, simmer in water until cooked through
    • Drain well and return to the saucepan and placed back on the heat for 30-60 seconds to ensure all moisture in the bottom of the saucepan has evaporated
    • Set aside to cool for 10-20 minutes
    • Preheat oven to 180 degrees Celsius and line 2 trays with baking paper
    • Use a fork to roughly mash the pumpkin
    • Add all remaining ingredients (except the mountain bread) into the pumpkin and stir until well combined
    • Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
    • Divide the mixture into 10 even portions
    • Using 1 half of a wrap evenly spread 1 portion of the filling down the slightly off centre down the middle of the wrap in a sausage shape
    • Fold the smaller portion over the filling
    • Brush the other side with egg wash before folding over to complete the sausage roll
    • Place on the baking tray with the seal side down
    • Repeat with the remaining mountain bread and filling portions
    • Brush the tops of the sausage rolls with egg wash
    • Bake in the pre-heated oven for 25 minutes
    • Allow to cool for 10 minutes on the tray before cutting into portions
    • Cut each full sausage roll into 4 pieces, a portion is 2 pieces.

    Nutritional Value per portion (2 pieces)

    • Calories: 82
    • Total fats: 1.5g
    • Total carbohydrates: 9.4
    • Sugars: 2.7g
    • Protein: 6.2g

    Recipe Notes:

    • Store covered in the fridge for a maximum of 3 days

    • This recipe is freezer friendly to be consumed within 6 months

    • Also delicious served 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.



    Classic Protein Bliss Balls

    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.



    Protein Brownie

    Protein Brownie

    Makes: 3

    Ingredients:

    • 12 squares sugar free dark chocolate (approx 45g)
    • 1 1/2 teaspoon coconut oil
    • 1 egg yolk
    • 1 scoop (30g) chocolate protein powder
    • 1 tablespoon coconut flour
    • 3 tablespoons milk

    Method:

    • Preheat the oven to 160 degrees Celsius and gently spray 3 wells of a silicon mini loaf tray
    • Break the chocolate up into squares and place in a microwave proof bowl
    • Heat the chocolate in 15 second increments stirring well between until just melted
    • Add in the coconut oil and stir through until the oil is melted
    • Add the egg yolk and whisk until smooth
    • Add in the remaining ingredients and stir until you have a thick smooth batter
    • Pour evenly between the prepared tray
    • Bake for 12-15 minutes until just baked or slightly under baked if you prefer them slightly chewy
    • Allow to cook slightly before removing from the mini loaf tray
    • Delicious served cold or warm.

    Nutritional Value per serve:

    • Calories: 115
    • Total fats: 6.4g
    • Total carbohydrates: 3.2g
    • Sugars: 1.3g
    • Protein: 10.7g

    Recipe Notes:

    • Store in an airtight container under 27 degrees for a maximum of 2 days
    • This recipe is freezer friendly but best served warmed after defrosting
    • 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.