Lemon Garlic Ginger Chicken Tenderloins

Makes: 6 Tenderloins 

Ingredients:

• 6 Chicken Tenderloins, approximately 40g each
• 3 garlic cloves, finely diced
• 1 tablespoon finely grated fresh ginger
• 1 tablespoon lemon juice
• 1 teaspoon celery salt

Method:

• Place the Chicken Tenderloins in a ziplock bag 
• Add in all the remaining ingredient to the ziplock bag and mix so all the chicken tenders are well coated
• Sit in the fridge for a minimum of 4 hours but preferably overnight
• To cook spray a heavy based frying pan over a medium heat and pan fry for 3-4 minutes each side or until the chicken is cooked through.

Nutritional Value per tenderloin:

• Calories: 61
• Total fat: 0.5g
• Total carbohydrates: 0.9g
• Sugars: 0.1g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, either raw on marinade or cooked

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.

Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• 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 marks seven months since I had my sleeve which means that it’s the day for my monthly body measurements. Before I even got to totalling the measurements I had a NSV of only needing the tape measure to go around me one time without needing additional length.

I have lost another 10cm in the last month.

I have lost 73cm since surgery.

I have lost a total of 132cm since my first appointment with Lilian in October last year.

My brain can not even fathom that length gone. Lachlan is 122cm tall so that’s taller than him!

This morning I had a lovely family morning with my sister and all the kids heading to the train park in Port Adelaide. As we were sitting down for snack time (aka coffee for me). I looked over at my three little cherubs….

And I realised that I have lost the combined weight of all theee kids. That is at shit crazy!!!

You also have to love the raw honesty of children. My gorgeous little six year old nephew says to me today “you’ve got a big tummy Aunty Holly, but it’s not as big as it used to be.” You don’t get m uh more honest than that!

Today I went on multiple train rides within the kids and that wouldn’t have happened at all 8 months ago.

My sister has never acknowledged my weight loss but today she went out of her way to say how awesome I am looking and how well I am doing 😀😄😁.

Once we eventually got home this afternoon I got dinner organised and set off to the gym. I decided to stick with my train theme of the day and channelled a puffing steam train pushing myself on the treadmill and maxing out the incline at 25.

It’s also an arms workout as I have to hang on for dear life so I don’t fall off. I wasn’t working at any race winning pace but the heart rate was going and burning some serious calories.

I also did I could rounds of weights going 5kg heavier than yesterday and I’m struggling to lift my arms over my head tonight hahaha.

Came home from the gym and I was super hungry and keen to get stuck into my nacho bowl for dinner.

Even if it’s only a tea party portion!

Curry Roasted Chickpeas

Makes: 4 portions 

Ingredients:

• 400g can Chickpeas
• 1 1/2 teaspoons curry powder
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon garlic powder

Method:

• Drain and rinse the Chickpeas very well
• Place the Chickpeas in a ziplock bag and add in all remaining ingredients
• Seal the ziplock bag and shake very well until the Chickpeas are well coated
• Preheat your airfryer to 200 degrees
• Place half of the Chickpeas in the base of the airfryer basket and lightly spray with cooking spray and cook for 5 minutes on 200 degrees
• Shake the basket and cook for another 5 minutes
• Repeat the cooking process for the remaining Chickpeas.
• Serve warm or room temperature.

Nutritional Value per portion:

• Calories: 82
• Total fats: 1.9g
• Total carbohydrates: 10.8g
• Sugars: 0.5g
• Protein: 4g

Recipe Notes:

• Store in an air tight container for up to 7 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.

Not an exciting day today. Even though I’m on holidays from work I had an action packed day full of appointments with the little guy.

While we were at Flinders I used it as an opportunity to call into Lilian’s clinic to pick up some more multi-vitamins. Michelle on the desk was away at my last appointment and she didn’t recognise me. When she asked my name she was like ‘holy crap, look at you’. Such a weird feeling when people don’t recognise you!

I had a test of my will and determination this afternoon having a rare bit of down time. I had the choice of having a nap or going to the gym. What have I become……I chose the gym!!!!

Only 30 minutes of cardio today but I did 4 rotations of weights. I’m actually looking forward to setting up my program on 2 August to help me tone some muscles. I know it’s not going to help with my excess skin situation but it will hopefully reveal some muscle tone and definition, one day!!

Beef and Mushroom Soup

Serves: 4-6 or 12 Bariatric portions

Ingredients:

• 700g chuck steak
• 1 packet French onion soup mix
• 1 onion, chopped
• 1 celery stalk, chopped
• 4 garlic cloves, finely chopped
• 2 beef stock cubes
• 400ml condensed tomato soup
• 400g can sliced champignons
• 6 button mushrooms, thinly sliced
• 2 tablespoons Worcestershire sauce

Method:

• Place the chuck steak in the slow cooker bowl and roll in the French onion soup mix until well coated
• Top with the onion, celery, garlic, stock cubes, tomato soup and add 2 cups water
• Cook on LOW for 5 hours of HIGH for 2 and half hours
• Add the champignons, button mushrooms and Worcestershire sauce stirring well to break up the meat
• Cook on LOW for another 60 minutes or LOW for 30 minutes

Nutritional Value per serve (12):

• Calories: 129
• Total fat: 4.5g
• Total carbohydrates: 5.4g
• Sugars: 4g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 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.

Apple Cinnamon Muffins with Walnut Crumble

Makes: 12

Muffin ingredients:

• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 2 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 eggs
• 1/2 cup natural yoghurt
• 1 cup milk
• 2 apples, peeled

Crumble ingredients:

• 3/4 cup chopped walnuts
• 2 tablespoons coconut oil
• 1 tablespoon maple syrup

Method:

• Preheat the oven to 180 degrees and prepare 12 muffin tray by lightly greasing
• Place the protein powder, almond meal, coconut flour, baking powder and cinnamon in mixing bowl and mix well
• In a small jug whisk together the eggs, yoghurt and milk until well combined
• Add to the dry mixture and use a spatula to mix through until just combined
• Grate one Apple and dice the second apples stirring through the muffin mixture, do not over mix
• Evenly spoon the mixture into the prepared muffin trays
• To make the crumble, stir the maple syrup through the chopped walnuts until well coated
• Pour the melted coconut oil over the maple coated walnuts
• Evenly spoon the Walnut crumble over the top of the muffins
• Bake in the preheated oven for 20-25 minutes or until golden and a cake skewer comes out clean
• Allow to cool in the muffin tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin (with the crumble):

• Calories: 159
• Total fats: 7.5g
• Total carbohydrates: 15.4g
• Sugars: 6.1g
• Protein: 11.3g

Nutritional Value per muffin (without the crumble):

• Calories: 129
• Total fats: 4.6g
• Total carbohydrates: 14.2g
• Sugars: 5g
• Protein: 11.2g

Recipe Notes:

• Store in an air tight container below 17 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served warm
• 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.

Weigh in Wednesday 

This week – 2.4kg

Since surgery – 46.2kg

Total – 65.1kg

I am in complete shock and disbelief of this result after the disruptions to my regular routine. So much in disbelief I stepped on the scales 3 times to get the exact same figure. Normally I just go wit the first measure no questions asked.

My Mum has been helping out at the family farm today in the shearing shed and she sent me an amusing text telling me I have lost the equal of a big adult sheep……thanks Mum 🤣😂😅

I pushed myself to go to the gym despite being warm and snugly on the couch. 20 minutes on the X-trainer (123 calories), 30 minutes in the bike (198 calories) and 30 minutes on the treadmill (495 calories), walked out exhausted and dripping in sweat. 

This hard work better be damn worth it as now it just hurts!!

Cheese and Bacon Sauce

Serves: 4-6 or 10 Bariatric portions (approximately 2 tablespoons)

Ingreidents:

• 150g diced bacon
• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 2 tablespoons butter
• 2 tablespoons plain flour
• 2 cups skim milk
• 1/4 cup grated Parmesan cheese
• 3/4 cup grated tasty cheese

Method:

• Place the bacon, onion, garlic and butter in a frying pan and sauté for 2-3 minutes until the onion softens
• Add the flour and stir into the melted butter making a paste and cook off the flour for approximately 2 minutes
• Add the milk on gradually over a medium low heat continually stirring to ensure you end up with a smooth sauce
• Add the milk in until you reach your desired consistency
• Add in the grated cheeses and stir through until melted and well combined.

Nutritional Value per portion (10):

• Calories: 130
• Total fat: 9.3g
• Total carbohydrates: 2.8g
• Sugars: 2.3g
• Protein: 8.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• When reheating the sauce it way need to be dehydrated with some additional milk.

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.

The last few weeks I have noticed that my skin and lips especially have been exceptionally dry and waking up in the morning with the CPAP mask leaving red almost burn marks on my face. So for the last 3 nights I have not worn it.

I’m looking forward to my next appointment with the sleep specialist as I don’t think I will need it anymore as without it I have been sleeping really well and waking up more refreshed than when I do wear it. And all reports  have come back that I don’t make a peep while sleeping anymore. No more grizzly bear snoring!

Travelled back to Adelaide today and really struggled again with on the road eating.

I ended up buying a sandwich. It stayed down but sat super heavy. Percy really doesn’t like bread.

It was great being away but I’m looking forward to getting back into my food routines. I have no idea what tomorrow’s weigh in will result in after being away.

Hit the gym tonight (because I could) doing 20 minutes on the X-trainer for 133 calories and 40 minutes on the treadmill for 614 calories.

No idea if they are good numbers but I worked damn hard while I was there!