Spinach & Cheese Wonton Cannelloni 

Makes: 3 bariatric portions

Ingredients:

• 6 wonton wrappers
• 80g frozen spinach, defrosted
• 2 tablespoons ricotta cheese
• 30g feta cheese, crumbled
• 1 scoop (30g) protein powder
• 1 garlic cloves, finely diced
•  1/2 long red chilli, finely diced (optional)
• 3/4 tomato pasta sauce
• 6 tablespoons grated cheese

Method:

• Preheat the oven to 180 degrees and place 3 small oven proof dishes or ramekins on a baking tray
• Combine the spinach, ricotta, feta, protein powder, garlic and chilli in a bowl. When well mixed divide into 6 equal portions
• Spread one portion equally down the middle of a wonton wrappers across the entire width folding over the filling to form a cannelloni tube placing folding down into the oven proof dish
• Repeat with the remaining wonton wrappers and filling placing 2 cannelloni tubes per dish
• 
• Top evenly with with the tomato sauce and grated cheese
•  
• Bake for 25-30 minutes until the cheese is golden and bubbly.

Nutritional Value:

• Calories: 193
• Total fat: 7.8g
• Total carbohydrates: 14.7g
• Sugars: 4.6g
• Protein: 16.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly either prepared and uncooked or cooked 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 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.

Today my life was a Gloria Gaynor 1970’s pop song…….I will survive!

First day back at work today after my sick leave stint. Getting ready this morning no amount of make up and bronzer could bring any colour back into my face!

I was wearing one my new new down sized internet purchases. I got a lot of compliments today wearing something more fitted and shape revealing and telling me how much it showed my progress.

One of my lovely colleagues who I haven’t seen for nearly a couple months didn’t even recognise me from behind as it apparently didn’t look like me.

The day was brutal and while it was so lovely that everyone was concerned on how I was feeling but by the end of the day I really wanted to put up a sign up that’s said….
YES I am back
NO they didn’t find out what was wrong
NO I still feel like crap
YES it’s very frustrating and annoying

I didn’t last the entire day at work and by the time I left at 4pm I was beyond exhausted but I survived.

One day down and only 3 more until my appointment…….

Riceless Sushi
Make: 6 Sushi pieces

Ingredients:

• 1 nori sheet
• 1 cup cauliflower rice
• 2 teaspoons rice bran oil
• 1 tablespoon salt reduced soy sauce
• 2 grilled chicken Tenderloins
• Julienne Vegetables of your choice. Picture shows; carrots, cucumber, snow peas and enoki mushrooms

Method:

• Heat the oil in a heavy based frying pan over a medium heat and add in the cauliflower rice frying off for 2-3 minutes to slightly cook
• Add in the soy sauce and mix thoroughly and allow to sit and cook slightly while you prepare the vegetables
• Lay the nori sheet on a Sushi rolling mat smooth side down
• Spread the cauli-rice mix evenly over 3/4 of the nori sheet leaving approximate 2-3cm of the nori sheet uncovered
• Lay the Chicken Tenderloins and the julienne vegetables across the width of the nori sheet approximately 2cm from the end the cauli-rice covered end
• Dampen the uncovered edge of the nori sheet with water to help seal the Sushi roll
• Starting at the unopened end use the Sushi Mat using an even firm pressure to roll the Sushi log
• Allow to sit for 5 minutes before slicing into 6 equal Sushi rounds

Nutritional Value per Sushi round:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 2.2g
• Sugars: 0.4g
• Protein: 5.7g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 2 days
• This recipe is not suitable for the freezer.

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 Up & Go Go Go
Serves: 1

Ingredients:

• 1 weetbix biscuits
• 1/2 cup milk
• 1/2 cup water
• 1 scoop (30g) chocolate protein powder
• 1 teaspoon cacao
• 1/2 teaspoon maple syrup (optional)

Method:

• Place a crushed weetbix in a bowl and cover with the milk, place in the refrigerator overnight to soak
• Place the soaked weetbix and milk mixture in a blender with all remaining ingredient a blender and process until smooth and well combined.
• Serve immediately.

Nutritional Value per recipe:

• Calories: 218
• Total fats: 0.6g
• Total carbohydrates: 18.2g
• Sugars: 8.1g
• Protein: 32.2g

Recipe Notes:

• Best served freshly blended
• 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.

My day started with the zoo and ended with spew! It’s a bad rhyme but it’s the truth.

Head off to the zoo as a family this morning. I had a lovely day wandering around with the family.

Clearly I completely overdid it as driving home I had to pull over as I started feeling really unwell and not safe for me to drive so Jamie drove the rest of the way home. I think I was nearly asleep by the time we drove out of the petrol station.

Got home unloaded and then slept for 2 hours! I clearly still learning my limits of what I can and can’t push myself to do these days…..so far not doing so well at balancing this act. I’m a bit nervous about heading back to work tomorrow but slow and steady wins the race and will pace myself and see how it goes.

After last nights Percy journal I had a bit of a nasty turn for the worst. I didn’t have an acute pain episode but I was feeling beyond nauseous and after a decent amount of dry retching my body decided it would follow through and unload the contents of my dinner. I felt revolting afterwards having severe dizziness and my constant pain was worse than normal. I finally got to sleep and woke up this morning feeling like nothing had gone wrong. Woke up with my normal level constant pain and discomfort.

I had plans to spend the day with Lachlan at my sisters house. My mum was sitting my nephew and niece today so we were going to spend the day together. It was so lovely to get out of the house despite being on pain killers I have to push through and get on with life.

The kids rode their bikes while mum and I walked to the playground while we were their Maddy (my niece) and I had to do a quick trip back to my sisters place for a pit stop. Miss muffet told me that I was walking to fast (first time in my life anyone has EVER said that to me 🤣😂😅) and decided she wanted to take the easier option – a ride on my shoulders, incidental exercise for me.

When we got back I was a bad Aunty as I made the kids sad as I had my cute little lunchbox and Max (my nephew) wanted to know where his lunchbox was too hahaha

The rest of the afternoon I not only surprised myself but I also think I surprised my mum where instead of just sitting on the arm of my sisters outdoor chairs (because my arse didn’t fit in the seats) and watching the kids play I actually got in there running around playing soccer with the kids. And not just for a couple minutes but for almost an hour. Max made my day by saying to me “Aunty Holly I am so happy that you are lots of fun now”.

After soccer it was apparently time for stacks on where I was the bottom of the pile and ended up doing a bit more incidental exercise by doing horsey rides with not one but two kids riding on my back…..having said that I have lost more than the both of them combined.

While I know I was probably pushing myself so much more than I probably should given how I have been lately but it was so good for my emotional state to be involved and to enjoy my time with these amazing little people despite the constant pain.

In the midst of playing is when my fun day took a turn for the worse. While we messing around Max accidentally kneed me in the belly in the exact spot where I have my pains. This induced my first acute pain episode in 5 days and all I could do was to lay silently on the lawn so I didn’t freak out any of the kids until is passed. Luckily Mum figured out pretty quickly what was going on and ushered the kids away from me until I had the capacity to move.

Once the pain subsided enough to move I toddled off to the couch amongst a hideous amount of dizziness and dry retching to have a 15 minute power nap to try and recover from the acute turn. Heading home I still felt nauseous and was slightly struggling having to pull over multiple times as I didn’t feel it was safe for me to drive and go have a little roadside vomit. It’s an early night in order for me tonight, I’m spent!

Not much to report today as it was just another day or coping and getting on with life with this daily pain.

On the plus side I had a NSV today of buying some new $5 clearance clothes a size smaller and some are two big AND I bought a new towel for Jamie and myself and for the first time in as long as I can remember the towel actually fully wrapped around me.

So today I’m just going to leave my diary with this quote….

Spinach and Ricotta Wonton Ravioli
Makes: 3 Ravioli


Ingredients:

• 6 wonton wrappers
• 20g frozen spinach, defrosted
• 1 tablespoon ricotta
• 1 teaspoon Parmesan meal
• 1 small garlic clove, finely diced
• Fresh red chilli, optional to taste
• 1 tablespoon (10g) pure protein powder

Method:

• To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place a portion of the filling in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked.

Nutritional Value per Ravioli:

• Calories: 62
• Total fat: 0.9g
• Total carbohydrates: 10.1g
• Sugar: 0.4g
• Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• 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.

Today I ventured back into the real world. After school drop off I drove into work for a couple hours to have a few work catch up meetings with people before they head off on extended leave.

It was so nice to see my friends at work who noticed two distinct things

1. I had shrunk more WOOHOOOOOOOOO
2. I looked like a trash bag and was rocking out a thing between white and a yellowish tinge BOOOOOO (but in all honesty I know a look as revolting as a feel!)

Having said that it was nice to be socialised and out and about to distract myself from feeling like shit and to be involved with life again instead of my days being consumed with pain and worrying about what is the cause of this pain and dizziness.

So today I reflect that I have done my little bit of crying so now I’m moving onto finding things to laugh at and to continue to be grateful for all the amazing and beautiful components of my life, the inspiring and supportive people within my world and for Percy who has been the tool to take back my life to steer it the direction I want and deserve to go.

Weigh in Wednesday…… after the huge number last week and the majorly disruptive events of the last fortnight I had no idea what to expect on the scales this week. Given than pain also has me laid up as a resident couch dweller I was honestly expecting a small gain this week.

This week – 0.1kg
Since surgery – 49.9kg
Total – 68.8kg


You have got to be shitting me!! 100g shy of cracking 50kg lost since surgery – damn you scales messing with my brain for an extra week!

Not much else to report today, still no acute episodes of pain, the constant aching, throbbing and dizziness is manageable with the aid of pain killers.

It was my first full day with the Fitbit and using the fluid and food diaries linked to the Fitbit app in the My Fitness Pal app. While my fluids are ok, I’m not going that great with my protein and calorie levels both being too low.

At least now I have these apps to use to help get myself back to the macro levels I should be at.