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.




    Thai Beef Sausage Rolls

    Thai Beef Sausage Rolls

    Makes: 12 portions (or 24 pieces)

    Ingredients:

    • 3 mountain bread wraps
    • 500g lean beef mince
    • 1 egg
    • 4 garlic cloves, finely chopped
    • 1cm fresh ginger, finely chopped
    • 1 long red chilli, finely chopped
    • 3 spring onions, finely chopped
    • 1/2 cup fresh coriander, shredded (stem included)
    • 2 scoops (60g) pure protein powder
    • 2 tablespoons fish sauce
    • 2 tablespoons sweet chilli sauce
    • 1 tablespoon lime juice
    • 1 tablespoon brown sugar
    • 1 teaspoon sesame oil
    • 2 teaspoons sesame seeds

    Method:

    • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
    • 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
    • Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well
    • Divide the mixture into 6 equal portions
      Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
    • Fold the smaller portion over the meat
    • 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
    • https://c4kkitchen.com.au/wp-content/uploads/2018/02/img_7286.trim_.mov
    • Repeat with the remaining mountain bread and portions of filling
    • Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds
    • Bake in the pre-heated oven for 20-25 minutes
    • Allow to cool for 10 minutes on the tray before cutting each roll into 4 even pieces.
    • 1 bariatric portions is 2 pieces.

    Nutritional Value per bariatric portion:

    • Calories: 118
    • Total fats: 3.7g
    • Total carbohydrates: 6.7g
    • Sugars: 2.6g
    • Protein: 15.8g

    Recipe Notes:

    • Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value
    • Store covered 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 powders
    • You can buy online from www.proteinsuppliesaustralia.com.au
    • Use the Discount code holly10 at checkout to get a 10% discount
    • 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.




    Apple Wonton Pies

    Apple Wonton Pies

    Makes: 6

    Ingredients:

    • 12 wonton wrappers
    • 3 large apples
    • 1 tablespoons butter (or coconut oil)
    • 1 tablespoon xylitol (or low calorie sweetener of your choice)
    • 1 teaspoon cinnamon
    • 1/2 teaspoon nutmeg
    • 1/2 teaspoon all spice
    • 1/4 teaspoon ground cloves

    Method:

    • Peel and core the apples, roughly chopping into the same size pieces
    • Place in a small saucepan with the butter, xylitol and 2 tablespoons of water and simmer for 3-5 minutes until the apples are slightly softened
    • Add in the spices and simmer for another 1-2 minutes until aromatic
    • Set the mixture aside to cool while you preheat the oven to 180 degrees Celsius and prepare a 6 silicon muffin tray by spraying with cooking spray and lining each well with a wonton wrapper
    • Spoon the mixture evenly between the 6 wonton wrapper
    • Place a second wonton wrapper on top of the apple filling pressing down around the edges to seal then fold the lid over to fully seal the pie

    • Lightly brush the top of the pies with egg wash or milk
    • Bake for 15-20 minutes until golden.

    Nutritional value per pie:

    • Calories: 92
    • Total fat: 1.1g
    • Total carbohydrates: 20.2g
    • Sugars: 8.5g
    • Protein: 1.5g

    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.

    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.




    WHMP: 30 November 2017

    My day started with my 6am PT session, of course doing my standard warm up in preparation for the torture of Anita.

    My torture session of 3 rotations of gigantic step ups, leg lift things, squats with weigh raises. The second of the 3 rotations was bloody horrific that my heart stopped beating (aka Fitbit stopped registering my heartbeat because I was too sweaty again) I jumped!! That evil horrible delightful amazing supportive Anita made me do box squat jumps, lateral raises and chest press on the free weights machine. I didn’t know that I could jump at all let alone jump 60 times….that second rotation was not fun at all but I’m super proud that I did it – I whinged, grunted, swore, sweated and struggled the whole way through….but I did it!

    When I got back and got ready for work I was really annoyed that I couldn’t find the top I wanted to wear so I was very annoyed. So decided that I would try that 1X zulily dress I bought ages ago that has been patiently waiting to fit. I didn’t think it would be any time soon since only 4 months ago I wore my first zulily dress which was a 4X.

    The 1X dress fit and fitted well without looking like it was a piece of raw roast pork stuffed into elastic roast netting. I think I looked nice and gave me a really flattering shape and definition.

    Feeling good today…..even if my body is hurting!




    WHMP: 17 November 2017

    I think the toll of week 2 back working full time has taken has hit home today.

    If you looked up space cadet in the dictionary you would see a picture of me!

    If you looked up bat shit crazy in the dictionary you would see a picture of me!

    If you looked up lost the plot in the dictionary you would see a picture of me!

    Ok ok ok, so you get the picture, I was not firing on all cylinders today…..far from it in fact.

    I was so all over the place today and I found that it was a hugely hungry day and I ate a lot more than my normal intake. It may have been because I needed extra calories to help me function. It may have been old habits creeping back in. It may have been slight food envy as we went out for a team lunch and everyone had this delicious huge Thai meals and I had some boring (well delicious but boring compared to everyone else’s meals) chicken skewers.

    I have also decided that I don’t like my haircut and it’s not sitting right, I’m not at all comfortable or happy with the way the fringe is sitting and looking so I have made an appointment to go back to the hairdresser tomorrow to sort it out!

    On the plus side at least after work I got to see my gorgeous little man who was my little helper in the kitchen while I was whipping up a batch of protein mousse!

    Bring on the new day that is tomorrow I say! And until this I will enjoy my dinner with one of my all time favourite things!! Christmas ham….I missed out on anything Christmas ham last year with my surgery being just before Christmas.




    WHMP: 1 November 2017

    Weigh in Wednesday

    This week is just a small week and to be honest I am totally over the moon with the results!

    This week – 0.1kg

    Since surgery – 59.4kg

    Total – 78.3kg

    It may have only been 100g loss this week BUT that number had a magical turning point and I dropped down into the next 10 group of numbers.

     

    This 10 group represents a big deal for me as I am now in the range and on the home stretch to my next mini goal, I’m only 7.4kg away from FINALLY dropping to Obese III.

    I have been this category for at least the last 15 years so I am beyond excited to finally think that it is realistic for me to move out of this category!




    WHMP: 10 October 2017

    Short and sweet one today!

    I caught up with a dear friend who I haven’t seen for probably at least 6 months. I think she was gob smacked with how I am looking and she was so full of compliments, pride and encouragement of how far I have come and how much I have achieved. It’s so nice to hear from someone who I love and respect so very much to give me so much encouragement and while the words were so great to hear – the hug she gave me spoke louder volumes of how she felt about what is going on in my life.

    And the quote oh the day…..”you look the same size now as you did when I first met you when you were 17!!” WOOOHOOOO ***insert happy dance here***

     




    WHMP: 6 October 2017

    Today I want to talk and reflect upon something that has been a critical part of my success so far……strong support networks! These support networks for me come from many places and I want to take a bit of time to stop, discuss and most importantly acknowledge all of my support networks!

    Firstly to two of my three biggest supports!! Jamie and Lachlan. These two males in my life are my humility, my reason, my motivation and my rational! While I know it is difficult for Jamie to see the changes in me as he sees me everyday and being the bean pole that he is he doesn’t understand the reality of struggles with weight. But I am so grateful for the ongoing support he gives me everyday. Supporting me to have the freedom to go to the gym most nights, letting me spend up on new clothes, protein powders and now new shoes as my feet have shrunk. For putting up with my mood swings when I don’t listen to my body telling me I need calories or fluid and for more importantly telling me everyday how well I am doing and how proud he is of me! He might not be the most verbal with his feelings but he is really one of my biggest supporters! And Lachlan…..well he is just there to make me laugh and appreciate life everyday! How could I not want to do everything within my control to be the best mum possible I can be.

     

    My next biggest supporter has three letters to her name…. M U M

    My beautiful mummy dearest! This woman is one hell of a woman, she is strong, she is determine, she is dedicated, she is loving, she is loyal, she is supportive, she is motivating and she is just damn well bloody awesome! I could not and would not be where I am in this journey without the constant love and support from my mum. Whether it be her cheeky remarks on my old “basketball head” or calling me a female shrek transformed, coming to the gym tackling the “torture chamber” with me or just a beautiful little text message on the side with a heart telling me she is proud of me calling me a weight loss machine. My mum is an incredible woman and I can only hope that one day I am half of a good mum to Lachlan as she is to me! She supports and loves me unconditionally and I truly hope from the bottom of my heart that she is proud of what I have achieved and will continue to achieve.

    My next biggest support network is my amazing group of friends! I may not have an endless number of close friends that I used to have when I was younger BUT the ones that I do have I would not trade in for a heartbeat! They are my biggest fans and biggest supporters. It’s so bizarre when we look at my before and after photos together they nearly all make comment that they don’t ever remember me looking like I did in “before”. And that’s when I know they love me for me as a person and not for superficial reasons. They are all so supportive and understanding to my new dietary changes when we go out, come to the gym and planning to do other work outs together, embracing my new wardrobe and helping me step out of my comfort zone trying on new clothes in new styles I would have never considered before. I am so grateful to have such an amazing group of ladies and gentlemen in my life that are supporting me with every change I make, complimenting me on the progressing and cheering me on at every goal I reach. I know it’s hard for them as they don’t understand all facets of what I am going through as none of them are larger than life BUT they are doing their damn best to be cheerleaders for me and it makes my heart smile!

    My work colleagues! I love my work ladies (and a couple gents). I really do work with an amazing bunch of people. Originally I was going to a secret sleever but this became evidently difficult when you work in the health department, you lose a lot of weight very quick and you very obviously have had a complete dietary overhaul after a long stint away from work. Every Wednesday they ask about my weigh in results, they celebrate the little wins along the way, they compliment me on all my new outfits and emerging style, they unnecessarily try and hide their “regular people” food choices from me so not to flaunt it in my face and they try my new wacky protein pimped food when I bring it in to share. The put up with my weird and random belly noises and reactions from eating in the form of hiccups and burps, they put up with my grumpy moods, they tell me to pull my head in when I’m carrying in like a drama queen, they tell me to take my vitamins and to go and have another glass of water. And most importantly they know the way to my heart is to keep my suitably full off coffee!! These people aren’t only my colleagues they are also my friends and I’m grateful that they are there to support me along the way since we spent so much time together!

    I am also a member of multiple sleeve and bariatric Facebook support groups and I really enjoy being an active member in this social media support network. The WLS world is very unique and it’s often difficult to understand and explain what is going on in your world but in this WLS social media community these other sleeve brother and sisters…they really get it. While in some of the bigger groups you can get some judgmental keyboard warriors and trolls that is what it is and I have no problems ignoring that, at the end of the day it’s Facebook and to be expected! I am in some little groups where I am a lot more active in my involvement and conversations. I can freely open up to what I am thinking and feeling and have people completely understand what I mean. I don’t tell people what to do and others don’t tell me what to do but we share our experiences and learning along the way as it may help each other on our own path. We acknowledge each other’s successes and victories no matter how big or small they are without any jealous or judgement and only with support, appreciation and pride. In these small forums I can comfortable openly discussing very private things that I don’t freely discuss in my “real” world as simply….they get it. I’m sure they get sick of my random chatter, endless selfies and me being the self appointed poo police but I am so lucky that they are always received with joy, support and positivity.

    Some of these beautiful women are also so gracious, generous and kind and go as far as posting me bags and bags of clothes that they no longer need as they are too big for them. I now have a full wardrobe in both my current size and for the next size down. I am so very grateful for all these beautiful pieces of clothes that I have been and will continue to wear with pride. When I wear them I feel a little bit special and it warms my heart knowing that I am wearing a little bit of love from a kind hearted and like minded soul. Wearing clothes that I haven’t tried on before is always slightly scary as you are wearing different styles and shapes that you may not be used to but so far I have really liked every piece I have been gifted and nights like tonight I try on something that is a different style that I look at myself and think WOW look at that developing and defined waist!

    To my blog followers! This one is for you……I often wonder who would take the time out of their day to read my random ramblings and unloading of my brain daily as I really don’t see myself as that interesting or exciting. Honestly I do this diary as much for myself to help process and articulate what I am thinking and feeling.  I do also help to support others on a similar path and to share my journey and to help understand what’s going on in my little brain. I am truly honoured and humbled by the supportive comments, encouragement and motivation I get from all the posts, likes and private messages I get from people. I never claimed and never will claim to be a WLS expert who has all the answers but I am happy to share my experience….the good, the bad, the ugly and the amazing with others if it will help make their day a little bit easier. Sometimes it’s difficult for me to open up and share the not always favourable parts of this crazy ride but I know that this needs to be real and it’s not always rainbows and lollipops (sugar free lollipops of course) and that it’s just as important to share my vulnerable and down moments too. The motivation and words of inspiration that I get from all my followers really is a huge support to me and I am so grateful that I have made the choice to open up my journey and that all these amazing cheerleaders have come into my life to help keep me positive and focused!

    The last and final acknowledgement I think deserve a comment in this post is the person looking back at me in the mirror. I never knew that I had the strength, courage and commitment to do what I have done. I didn’t know that I could look in the mirror (clothed of course) and like and be comfortable with what I see. I didn’t know that I was struggling coping with life at my biggest and how much better things are now. I have always been comfortable with me as a person and now I am really learning to be comfortable within my skin now too. I feel like that person in the mirror is my alter ego that is supporting me in continuing to strive to achieve. I feel like every face off that I do my confidence grows a little more!

    So I guess the whole point of this post is to first and most importantly acknowledge and thank all the fantastic support networks that I have in my life but to to say to anyone else on this same WLS journey make sure you surround yourself by positive and supportive people and don’t forget that the person in the mirror will be your best support of all!




    WHMP: 4 October 2017

    It’s weigh in Wednesday again, I know I say this every week but it really does come around so quickly every week!

    The last week has not been great for me as the little guy has been very unsettled which has severely effected his sleep. Instead of waking every night for an hour he’s been waking multiple times for at least an hour each or the ultimate of the ultimate was last night when he was awake for 5 hours! I have been snacking during this middle of the night stints, admittedly I’m making healthier snacking choices however it’s not normally food that I would be having post sleeve. This made me exceptional nervous for today’s weigh in as I know I haven’t been making the best choices and haven’t been as disciplined as I should be.

    I’m not making excuses for my choices, they are my choices that I probably shouldn’t be making but I am acknowledging them and now going to refocus and start focusing on better choices!

    Having said all of that I am pleasantly surprised that despite this I have still managed a decent loss this week.

    This week – 0.9kg

    Since surgery – 57.2kg

    Total – 76.1kg

    My day started heading off to the GP. I needed to get a couple skin irritations looked at, both as a result of my surgery. I haven’t seen my GP since about February, she didn’t recognise me in the change room and was completely floored with my changes to the point of my making me do a twirl to “check me out”. It’s so nice to have my health care provider getting visibly choked up and teary with how proud she is of me and how far I have come.

    The first skin issue is related to my super woman skin cape (aka all my excess skin).  Particularly my belly button but also my under my apron where my pelvis is I am having skin irritations that are red raw, swollen and with a revolting slight infection. I have been keeping it dry as possible with corn flour and using anti-fungal creams to try and combat/ manage things in collaboration with really tight undergarments to try and keep things where they should be BUT it’s just not keeping the irritation contained. She has prescribed me an anti-bacterial cream with steroids in it to use 2 times a day to try and keep things under control before they get even worse. And I have to learn to manage accordingly as we all know it’s going to get much worse before it gets better!!

    The second skin issue is predominately on my pinky and in the join between my second and third finger and now has also spread to above and below my lip. I have developed dermatitis, this is something I have never experienced in my life until now. My little finger is by far the worst, to the point it’s cracked and at times bleeding. My GP told me off for leaving it so long to have it looked at to the point it’s now slightly infected. In my defence who on earth goes to the doctor for a sore little finger!!

    So I have a steroid laden dermatitis cream to use on the area twice a day and I need to sleep with my hand wrapped in glad wrap to keep the area moist to help promote recovery as soon as possible. Back in a couple weeks to get it checked out and make sure it’s suitably healing or I will need a referral to a dermatologist for review.

    Today was a designer day for me! For the first time in my entire life I have worn designer label clothes. Thanks to an extremely kind and generous heart of another sleever who has posted me some absolutely stunning Calvin Klein dresses that are too big for her. I am so very grateful to her generosity! I finished the gorgeous dress off with another re-homed cardigan from another dear friend who has also shared some of her clothes that are too big for her.

    So here is me in my designer Calvin Klein dress….

    Feeling good and feeling confident within myself but I am not gonna lie, it’s nice to hear the mountain of compliments that I got today!




    WHMP: 28 September 2017

    Today is Jamie and my 7 year anniversary.

    I am smaller now than I have ever been in the entire time I have been with Jamie. I am also only 3kg off losing Jamie’s entire body weight.

    Happy Anniversary Jamie, thank you for all your love and support of me always but particularly over the last 10 months on the journey for me to be a healthier person, better mum and a better person. Thank you for putting up with my cranky mood swings, my grumbling Percy, my revolting hiccups burps and vomits when Percy isn’t happy with something that I have eaten, my constant talk about poo and my current internet shopping frenzy! Thank you for loving me for me…..jiggly bits and all!!

    This morning I also celebrated another NSV in my skin. I can honestly never remember in my adult life a time where my skin has been so blemish free, clear and healthy looking and I can’t remember a time where I would happily share a photo of myself without a stitch of make up done with bed hair. BUT I don’t care, this is me…..uncut!

    I do however still love the flattering appearance of some of the Snapchat filters lol

    I had my next follow up appointment with my dietician today. I always feel crazy nervous about going to any appointment at the clinic. I know what I have done well so far and kicking some serious goals but I still flares up my anxiety and when I’m in the waiting room I feel like I’m sitting waiting to be called into the principals office.

    Always started with the dreaded weigh in! I know their scales are always higher than mine but for once it was nearly 1kg closer to my home weigh in. Winning!! Another 5kg gone since my last appointment at the clinic a month before earlier.

    We then went through my blood test results. All of my bloods have come back smack bang in the middle of the normal range. With the exception of 2.

    My Vitamin D results where normal but low so where possible I need to increase the time out getting some sunlight, this will be obviously easier once the days get longer and we have some warmer weather. I also have to be more diligent with taking my multi vitamins. I am very good at taking them on work days as I pack them in my lunchbox BUT I days I am home and I don’t use my lunchbox in all honesty I very rarely take them. This has to stop and I need to take them routinely.

    The second anomaly in my bloods was my protein levels, they were low and not at all in the normal range. Despite my diet being very good and sitting between 60-80g of protein everyday my body is needing more so I need to go back to having a protein water daily.

    We also then went on to talk about how my diet and energy levels are going and how I am managing things. Overall he was very impressed, complimentary and supportive of al the lifestyle changes I have made however…..I am actually eating “too healthy” and being too strict on myself with my portion control.

    At my last appointment I wasn’t going to the gym and just doing some walks my macros, diet and portion control was suitable for that point in time. However I am now going to the gym and pushing myself quiet hard on average burning 900 calories within each workout my intake isn’t enough to sustain the energy I need to function, particularly with my limited and interrupted sleep that I get. I need to trust myself and listen to my body and if I am struggling and if I am tired, it’s time to increase my calories and it’s ok to do that.

    Overall it was a really positive appointment and he is so proud of how far I have some in such a short time and hopefully this time next years can start having the conversations with Lilian about the next stage……skin removal!

    Not exactly a romantic dinner for two for our anniversary tonight. I did cook Jamie his ultimate favourite dinner of a mixed grill, I just cooked myself the tea party portion of a mixed grill with a delicious char Grilled eye fillet. If I am only eating 40g of steak, it’s going to be the best damn steak available!

    And then while Jamie went to bed early as he gets up for work at 4am I head off to the gym to burn off another 1,011 calories. Once again I decide to use the upright cross trainer rather than the seated one…..hot and sweaty doesn’t even begin to cover it!