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

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

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

Hedgehog Protein Cookies

Makes: 18 cookies

Ingredients:

• 200g smooth peanut butter
• 2 scoops (60g) chocolate protein powder
• 1 tablespoon cacao powder
• 1 egg
• 1/4 cup high protein milk
• 1/2 cup sugar free dark choc chips
• 1/2 cup chopped walnuts

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients into a large bowl and mix until well combined
• Spoon the mixture out evenly on the prepared baking tray an press flat with the back of the spoon
• Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 118
• Total fat: 8.9g
• Total carbohydrates: 4.6g
• Sugars: 0.6g
• Protein: 7g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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.

White Choc Macadamia Protein Cookies

Makes: 15 cookies

Ingredients:

• 200g cashew butter
• 2 scoops (60g) vanilla protein powder
• 1 egg
• 1/2 cup chopped macadamia nuts
• 1/2 cup white chocolate chips
• 2 tablespoons high protein milk

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients except the milk into a large bowl and mix until well combined
• Gradually add the milk until the mixture balls together into a dough like consistency (the amount of milk may vary depending on the type of cashew butter used)
• Roll the dough into 15 even sized balls and place on the baking tray with 4-5cm between each dough ball
• Lightly spray the tip of a fork with cooking spray and press down onto each dough ball to slightly flatten
• Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 132
• Total fat: 10.5g
• Total carbohydrates: 5g
• Total sugar: 0.5g
• Protein: 6g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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 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.

Fruity Oat Bar

Makes: 10 bars

Ingredients:

• 3 bananas
• 1/2 cup unsweetened apple purée
• 2 eggs
• 3 scoops (90g) vanilla protein powder
• 1 cup quick oats
• 1 tablespoon coconut flour
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• Pinch salt

Method:

• Preheat the oven to 180 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• Peel the banana and roughly break up into even sized pieces and mash using a fork or potato masher
• Add in the apple puree and egg mixing until well combined
• Add in the remaining ingredients and stir through until well combined
• Pour the batter evenly into the prepared tin
• Bake for 20-25 minutes until golden and set
• Remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely
• Cut into 12 even sized pieces

Nutritional Value per portion:

• Calories: 122
• Total fat: 1.8g
• Total carbohydrates: 16.4g
• Sugars: 5.7g
• Protein: 10.8g

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.

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.

Honey Cashew Protein Balls

Makes: 8

Ingredients:

• 150g unsalted cashews
• 2 scoops (60g) vanilla protein powder
• 3 tablespoons honey
• Up to 1 tablespoon water

Method:

• Place the cashews and protein powder into a food processor and pulse until you have a meal texture
• Add in the honey and pulse 3 times to mix the honey through evenly
• Gradually add the water in 1/2 teaspoon at a time until the mixture can be pinched together and rolled
• Divide the mixture into 8 even portions and using damp hands roll the mixture in the palms of your hands to get smooth balls
• Place in the fridge for an hour to set.

Nutritional Value per Ball:

• Calories: 153
• Total fat: 8.1g
• Total carbohydrates: 11.7g
• Sugars: 7.1g
• Protein: 9.6g

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
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powder
• 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.

Nutberry Bars

Makes: 16 bars

Ingredients:

• 2 bananas, ripe bananas
• 2 apples, cored and grated
• 2 eggs
• 4 tablespoons melted coconut oil
• 1/3 cup milk
• 1 & 1/2 cup rolled oats
• 3 scoops (90g) vanilla protein powder
• 1 tablespoon cinnamon
• 2 tablespoons chia seeds
• 1 cup mixed nuts, chopped
• 1 cup frozen berries, chopped
• 1/2 cup dried goji berries

Method:

• Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
• Peel and break up the bananas then mash with a fork
• Add in the eggs, coconut oil, milk and grated apple 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: 182
• Total fats: 9.5g
• Total carbohydrates: 18.7g
• Sugars: 7.5g
• Protein: 7.8g

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.