Latte Protein Panna Cotta

Makes: 6

Ingredients:

• 1 cup strong black coffee
• 1 teaspoon sweetener (optional)
• 1 & 1/2 teaspoons powdered gelatine
• 160g vanilla YoPro yoghurt
• 1/2 cup milk
• 2 scoops (60g) vanilla protein powder

Method:

• Dissolve the sweetener and gelatine in the boiling black coffee until full dissolved, make the coffee as strong or weak to suit your tastes
• Place the yoghurt, milk and protein powder in a blender and process until smooth
• Mix the coffee and the yoghurt mixtures together and whisk well
• Pour the mixture evenly between 6 silicon muffin cups
• Place in the fridge covered to set for a minimum of 4 hours or preferably overnight.

Nutritional Value per Panna Cotta:

• Calories: 75
• Total fat: 0.8g
• Total carbohydrates: 3.7g
• Sugars: 3g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge within the mounds for a maximum of 7 days
• 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.

Asian Greens

Makes: 2 bariatric sides

Ingredients:

• 1 teaspoon sesame oil
• 2 garlic cloves, finely diced
• 1/2cm fresh ginger, finely shredded
• 1/2 long red chilli, finely sliced (optional)
• 1/2 cup broccoli, in even sized small florets
• 1/4 cup green beans in 1.5cm pieces
• 1/2 teaspoon sesame seeds

Method:

• Heat the sesame oil in the bottom of wok and when hot add in the garlic, ginger and chilli and sauté for 1-2 minutes or until the chilli is popping
• Add in the broccoli and beans and stir fry for 1-2 minutes, then add in 1 tablespoon of water and continue to cook to your preferred texture
• If you like your vegetables with less crunch you may need to add another tablespoon of water
• Picture shown has the vegetables softened but with a crisp crunch
• Serve topped with the sesame seeds.

Nutritional Value per portion:

• Calories: 51
• Total fats: 2.8g
• Total carbohydrates: 5.6g
• Sugars: 1.3g
• Protein: 1.5g

Recipe Notes:

• Best served fresh
• 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.

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.

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.

Christmas Cake (protein enriched)

Makes: 12 portions

Ingredients:

• 250g mixed dried fruit
• 1 & 1/2 cups milk (of your choice)
• 150g mixed chopped nuts
• 3 scoops (90g) chocolate protein powder
• 1/4 cup coconut flour
• 1 teaspoon baking powder

Method:

• Place the dried fruit in a mixing bowl and cover with 1 cup of milk and soak overnight
• Preheat oven to 170 degrees Celsius and prepare either a 6 silicon muffin tray or 2 miniature spring form pans by spraying with cooking spray
• Add the chopped nuts, protein powder, coconut flour, baking flour and remaining 1/2 cup of milk to the mixing bowl
• Mix with a spatula until well combined
• Evenly spoon into the prepared cooking vessels
• Bake for 20 minutes for the muffin tray or 25-30 minutes for mini cakes
• Allow to cook in the Cake tin for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

• Calories: 176
• Total fat: 6.7g
• Total carbohydrates: 17g
• Sugars: 9.6g
• Protein: 11g

Recipe Notes:

• Store in an airtight container storing under 27 degrees for a maximum of 5 days
• This recipe is freezer friendly, to be consumed in 6 months
• Also delicious served warm with custard or ice cream
• 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.

Lemon Panna Cotta

Makes: 6

Ingredients:

• 1 satchel of diet lemon jelly
• 1 cup boiling water
• 170g natural high protein yoghurt
• 80ml milk
• 2 scoops (60g) vanilla protein powder

Method:

• Place the jelly crystals in a heat proof bowl and add the boiling water mixing until well combined and all jelly crystals have dissolved, set aside to cool slightly(approximately 5 minutes)
• Add the yoghurt, milk and protein powder into a blender and process until foamy and well combined
• Pour the milky mixture into the jelly crystals and mix until well combined
• Place a silicon muffin tray on a secure base or baking tray and pour the Panna Cotta mixture evenly between 6 muffin holes
• Place in the fridge to set for a minimum of 4 hours but preferably overnight
• To serve, gently turn the Panna Cotta out directly onto your serving plate, you will not be able to move the Panna Cotta once it has been removed from the mould.

Nutritional Value per portion:

• Calories: 60
• Total fat: 0.3g
• Total carbohydrates: 1.7g
• Sugars: 1.1g
• Protein: 11.8g

Recipe Notes:

• Store in the silicon muffin tray in the fridge covered with plastic wrap until you are ready to served for a maximum of 5 days
• This recipe is not suitable for the freezer
• 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.

Chicken Rose Pasta Sauce

Serves: 4 standard or 12 Bariatric portions

Ingredients:

• 600g chicken breast fillet, diced
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 400g can chopped whole peeled tomatoes
• 400g can whole peeled cherry tomatoes
• 1/2 cup smooth ricotta

Method:

• Place the onion, celery and garlic in a heavy based frying pan with some cooking spray and sauté for 1-2 minutes until softened
• Add in the diced chicken and toss over a high heat to seal the chicken
• Add both cans of tomatoes and simmer for 15 minutes or until the chicken is cooked through, the time will vary depending on how large the chicken pieces are
• Remove from the heat and stir through the ricotta, it may appear slightly grainy and curdled, this will depend on the thickness of the ricotta used but it is NOT curdled at all
• Serve with your choice of pasta, spiral vegetables or any other side of your choice.

Nutritional Value per Serve (12):

• Calories: 85
• Total fat: 2.4g
• Total carbohydrates: 3g
• Sugars: 2.2g
• Protein: 12.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months, it may require slight dehydration by adding a small amount of chicken stock when reheating.

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.

Chocolate Protein Panna Cotta

Makes: 6

Ingredients:

• 1 & 1/2 teaspoons powdered gelatine
• 1/2 cup boiling water
• 170ml Chobani natural yoghurt
• 1 scoop (30g) chocolate protein powder
• 1 tablespoon cacao
• 1 teaspoon of stevia (or any low calorie sweetener of your choice)

Method:

• Place the gelatine in a small heat proof mixing bowl with the boiling water and whisk with a fork until well combined
• In a large mixing bowl add the yoghurt, protein powder, cacao and stevia and whisk until well combined and smooth
• Gradually pour in the gelatine mixture continually whisking until well combined and smooth with no lumps
• Pour the mixture gently between 6 invisibly ramekins or silicon muffin cups
• Place in the fridge for a minimum of 4 hours but preferably overnight to set
• To plate the Panna Cotta place the ramekin of silicon muffin cup into a bowl or plate of boiling water for a few seconds to loosen on the outside
• Turn the Panna Cotta on to your serving plate and enjoy

Nutritional Value per Panna Cotta:

• Calories: 36
• Total fats: 0.2g
• Total carbohydrates: 1.6g
• Sugars: 0.7g
• Protein: 7.6g

Recipe Notes:

• Store in the ramekin and/or silicon muffin cup in the fridge for up to 5 days, turn out as you wish to serve.
• This recipe is not freezer friendly
• Add more stevia (or low calorie sweetener of your choice) to suit your flavour preferences
• Picture shown has the Panna Cotta served with shaved dark chocolate and some marscapone
• 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.

Passionfruit Peach Breakfast Smoothie

Makes: 1 serve

Ingredients:

• 1/4 cup rolled oats
• 100g Passionfruit Chobani yoghurt
• 1/4 cup diced peaches (fresh or canned)
• 1/2 cup milk
• 1/2 scoop (15g) vanilla protein powder

Method:

• Place all ingredients into a blender or food processor and blend until smooth
• Serve immediately

Nutritional Value per serve:

• Calories: 271
• Total fat: 1.4g
• Total carbohydrates: 35g
• Sugars: 12.4g
• Protein: 27.8g

Recipe Notes:

• This recipe is best served fresh
• 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.

Brazilian Chicken Curry

Makes: 4 serves or 12 bariatric serves

Ingredients:

• 600g chicken breast, evenly diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric
• 1/4 teaspoons cayenne pepper (optional)
• 2 teaspoons coconut oil
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 3 garlic cloves, finely diced
• 1cm freshly ginger, grated
• 1 fresh long green chilli, finely diced
• 3 large tomatoes, finely diced
• 400ml can coconut milk

Method:

• Sprinkle the ground cumin, ground coriander, turmeric and cayenne pepper evenly over the chicken and gently toss until well coated
• Heat a heavy based saucepan over a medium high heat and lightly spray with cooking spray
• Add the chicken and toss until the chicken is browned and sealed
• Remove the chicken from the saucepan and set aside
• Add the coconut oil, onion, celery, garlic, ginger and chilli and sauté for 2-3 minutes until the onion becomes slightly translucent
• Add in the chicken, fresh tomato and pour the coconut milk over the top
• Simmer for 20 minutes or until the chicken is cooked through, the time will depend on how big your chicken pieces are.

Nutritional Value per portion (12):

• Calories: 93
• Total fat: 4.3g
• Total carbohydrates: 1.4g
• Sugars: 0.5g
• Protein: 12.2g

Recipe Notes:

• Store covered in the fridge for the maximum of 2 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.