Muesli Protein Balls

Makes: 70 balls

Ingredients:

• 1 cup pitted dates
• 2 1/2 cups toasted muesli
• 2 scoops vanilla protein powder
• 1/3 cup maple syrup
• 1/4 cup melted coconut oil

Method:

• Place all ingredients into a food processor and blend until smooth
• It will appear like breadcrumbs but when pinched together it will come together
• Roll the mixture into teaspoon sized balls

Nutritional Value per ball:

• Calories: 33
• Total Fat: 1g
• Cholesterol: 0mg
• Sodium: 7.2mg
• Potassium: 35.1mg
• Total Carbohydrates: 5.7g
• Dietary Fibre: 0.4g
• Protein: 1g

Recipe Notes:

• Store in an airtight container in the fridge for up to 1 week
• 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.

Lemon Ricotta Cheesecake Berry Parfaits

Makes: 6 small portions

Ingredients:

• 1 tablespoon water
• 1 teaspoon gelatine powder
• 2/3 cup low fat smooth ricotta
• 1/3 cup low fat vanilla yoghurt
• 1 tablespoon lemon juice
• 1 tablespoon lemon zest
• 1 teaspoon stevia or sweetener (or to your taste)
• 125g fresh blueberries
• 125g fresh strawberries

Method:

• Place the water and gelatine in a small glass, place the glass in a bowl of boiling water and sit for 5 minutes to allow the gelatine to dissolve
• Place the gelatine mix, ricotta, yoghurt, lemon juice, lemon zest and half of the stevia in a bullet style and process until smooth
• Spread the mixture evenly between 6 small ramekins, small glass or another storage container
• Chop the strawberries thinly and mix with the blueberries and the remaining sweetener
• Sprinkle the berry mixture evenly over the top of each container
• Place in the fridge to set for a minimum of 4 hours or preferably overnight.

Nutritional Information per serve:

• Calories: 90.3
• Total fat: 2.3g
• Cholesterol: 6.6mg
• Sodium: 56.6mg
• Total Carbs: 12.6g
• Dietary Fibre: 1.5g
• Protein: 5.1g

Recipe Notes:

• Store covered in the fridge for a maximum of five (5) days
• This recipe is not freezer friendly

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

Makes:12

Ingredients:

• 400g can pie apple
• 2 cups plain flour
• 2 teaspoons baking powder
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/2 cup brown sugar
• 1/2 cup melted butter
• 2 eggs, lightly whisked
• 1/2 cup milk
• 1 teaspoon vanilla extract

Method:

• Preheat the oven to 180 degrees Celsius and prepare a muffin tray by lining with muffin cases
• Place the apples into a mixing bowl and roughly chop the slices into large chunks
• Place in all the dry ingredients and stir well until the apples are well coated
• Create a well in the centre of the mixture, pour all in the wet ingredients and using a wooden spoon stir until well combined
• Spoon the batter evenly between the 12 muffin cups and bake for 20-25 minutes
• Remove from the oven and place on a cooking rack to allow to cool.

Recipe Notes:

• Store in an airtight container below 27 degrees
• This recipe freezer friendly.

Banana Choc Mini LoavesMakes: 12

Ingredients:

• 2 1/2 cups SR Flour
• 1/2 cup brown sugar
• 1 teaspoon mixed spices
• 3/4 cup dark choc chips 
• 3 over-ripe bananas, mashed
• 50g butter, melted
• 2 eggs, gently whisked
• 1 cup milk
• 1 teaspoon vanilla extract or extract paste

Method:

• Preheat the oven to 180 degrees Celcius and grease mini loaf tin tray 
• In a large mixing bowl place in all the dry ingredients and combine well until the chocolate chips are all coated in flour
• Make a well in the centred and add in three wet ingredients and use a spatula to fold the mixtures until well combined
• Evenly spread the mixture between the 12 mini loaf trays
• Bake in the preheated oven for 20-25 minutes or until a cake skewer comes out clean.
• Allow to cool in the tray for 10 minutes before moving to a wire rack to cool completely.

Recipe Notes:

• Store in an airtight contain below 27 degrees 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.

Apricot Oat Bars

Makes: 27 bars or 54 bites

Ingredients: 

• 200g chopped dried apricots
• 250ml apricot nectar or apple juice
• 2 tablespoons butter
• 2 cups rolled oats
• 1/2 cup desicated coconut 
• 1 cup plain flour
• 1 egg, lightly beaten
• 1 cup milk

Method:

• Preheat oven to 180 degrees Celsius and prepare a brownie tin by greasing and lining with baking paper 
• Place the dried apricots, juice and butter in a microwave proof container and microwave on high for 2 minutes and mix well
• Combine the oats, coconut and flour in a mixing bowl, combine well then create a well in the centre 
• Add in the egg and the milk and mix well using a wooden spoon
• Lastly add in the warmed apricot mixture and stir until well combined
• Pour the batter evenly into the prepared tin
• Bake for 30 minutes 
• Allow to cool completely in the tin before moving to a wire rack or slicing

Recipe Notes:

• Store in an air right 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.

Weetbix Uglies

Makes: approx 15

Ingredients:

• 4 weetbix biscuits, crushed
• 3/4 cup rolled oats
• 3/4 cup plain flour
• 1 teaspoon baking powder
• 1/4 cup brown sugar
• 1 cup sultanas
• 1/4 cup honey
• 75g butter
• 1/4 cup boiling water

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Combine all dry ingredients into a mixing bowl and mix well
• Add the honey, butter and water into a small microwave proof bowl and heat until the butter is melted and the mixture is combined
• Stir through the fluid mix into the dry mix and use a wooden spoon until well combined
• Dollop a tablespoon of mixture onto the prepared baking tray
• Bake for 15-20 minutes until golden
• Remove from the oven and allow to cool on the tray for 5 minutes before transferring to a wire rack to cool completely.

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly

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