Chicken Tikka Masala

Makes: 4 serves or 12 Bariatric serves

Ingredients:

• 3/4 cup chicken stock
• 2 tablespoons butter
• 6 garlic cloves 
• 1cm fresh ginger, peeled and roughly chopped 
• 2 teaspoons turmeric
• 2 teaspoons garam masala
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin 
• 1 teaspoon ground cardamom
• 1/2 teaspoon ground chilli powder (optional)
• 1/4 cup fresh coriander
• 700g chicken thighs
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 200g pumpkin, diced
• 400ml can condensed tomato soup
• 1 tablespoon tomato paste
• 1/2 cup natural yoghurt 

Method: 

• Place the butter in a blender with the garlic, ginger, all of the spices, coriander and 3 tablespoons of the chicken stock and process until smooth and well combined 
• Toast the spice mix in a frying pan until aromatic 
• Pour the spice mix into the slow cooker bowl, add the chicken thigh fillets in whole tossing so coated into the spice mix
• Top with the vegetables, tomato soup, tomato paste and remaining stock gently stir
• Cook on LOW for 6-8 hours or HIGH for 3 hours
• Turn off the temperature then add the yoghurt in and stir the contents of the slow cooker to break up the chicken pieces.
• Serve with your choice of rice or naan.

Nutritional Value per portion (12):

• Calories:  131
• Total fats: 4.8g
• Total carbohydrates: 9.2g
• Sugars: 4.3g
• Protein: 14.1g

Recipe Notes:

• Store covered in the fridge for a 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.

Gone are the days when I enjoy my fortnightly Sunday sleeping! Well I still slept in a little bit I decided to 4 go some of my sleeping and I got up and went to the gym. I went early so I could have access to that ladies gym and still get to spend the rest of the day as a family day.

40 minutes of cardio and I also did two rounds (20 minutes total) of weights with help from one of the other ladies in the room. I’m a bit sore in my upper body this afternoon so I must have ‘engaged’ some dormant muscles in my body.

Enjoyed it otherwise chilled out day with my little family. We were out most of the afternoon so before we left I put a slow cooker knowing we would only come home at Lachlan’s schedule dinner time. 

What I didn’t think about was what I was going to serve with my dinner.  Despite last time I tried rice it ended up in vomit, I had 2 tablespoons of rice. Well it stayed down this time but it did set quite heavy and I can honestly say I don’t miss eating rice one little bit!

Today was a big win for the little guy which in return is an even bigger win for me! With his ASD he doesn’t adjust well to new environments and gets very distressed and anxious with the unknown and unfamiliar.  So I prepared him as much as I could with explaining what was coming but I just can never tell what the reaction is going to be!

Regardless, off we went to “Mummy’s gym” where Lochie was going off to the playroom (creche).  Apparently it’s not Daddy’s gum as Daddy doesn’t exercise hahaha

Once he was settled I got stuck into my cardio doing 20 minutes on the cross trainer and then 30 minutes on the treadmill.  I used the slow and steady speed approach again but pushed myself with the incline this time gradually increasing to incline setting of 15 which I held steady at for 2 and 1/2 minutes!  I was puffing like a freight train and hanging on for dear life as I felt like I was going to fall off if I let go.

BUT I did it…..I DID IT!!!! And in the process burnt over 410 calorie on the treadmill alone.

Then went to pick up the little guy from the creche.  He had a fantastic time, was extremely well behaved and even “helped” the ladies out with the babies in the room.  He even asked for more “Mummy’s gym” another day.  So that is that…..I have now decided when I get back I will be signing up for a full membership!

I can’t say I am even remotely enjoying it  yet but I can and will continue to push myself as much as I can!

I now just need to create a killer motivation playlist.

Spent the rest of the day cruising the shops with the family managing to clock up 6.1km or just over 8,500 steps on top of my gym session.

Food and fluids have been terrible today as I have been out and about and unorganised (which is very unlike me).  Tonight I am attempting fluid catch up.

Note to self…….DO NOT EAT BUTTERCREAM!!  Percy does not like it he will make you vomit!  I have been cake decorating tonight for a friend’s son’s birthday party tomorrow and once i finished I licked my finger, then KAPOW!!

Percy be heard…………NO to buttercream!

So super busy at work today, like crazy out of control busy by tonight as I flopped on the couch exhausted at the end of a long week I thought to myself. You are a bloody champion!!

The amount of work that has passed through my desk this week has been phenomenal and it has been hard yakka rack your brains kind of work.

This time last year I can honestly say with my levels of sleep I would not have had the focus and stamina to achieve what I am achieving now.

So I can state another little win (or non scale victory) which I didn’t even consider before is that my focus and concentration has improved enabling me to tap into an internal strength I never knew I had to populate an improved quality of work in better time frames.

A win for me and for my employer!

Chicken & Vegetable Spring Rolls

Make: 8 large or 32 mini spring rolls

Ingreidents:

• 1 carrot, grated
• 1 small zucchini, grated
• 4 spring onions
• 2 cups shredded wombok (Chinese cabbage)
• 100g enoki mushrooms
• 1 tablespoons fresh grated ginger
• 4 garlic cloves, finely grated
• 1 long red chilli, finely diced (optional)
• 2 teaspoons sesame oil
• 500g chicken mince
• 8 spring roll wrappers, defrosted

Method:

• Grate the zucchini and carrot squeezing out the excess juices then add to a saucepan with the sesame oil and stir until well coated
• Add in the onion, wombok, mushrooms, ginger, garlic and chilli to the saucepan and over a medium heat until the cabbage softens, approximately 2 minutes
• Add in the chicken mince and break up as fine as possible while browning the mince, approximately 5 minutes
• Set aside to cool slightly so it’s easier to handle
• To make the mini spring rolls cut a spring roll wrapper into 4 equal sizes squares
• Lay your first spring roll wrapper in a diamond shape in front of you on a clean and dry surface area
• To make the mini spring rolls place 1 tablespoon of the mixture about 1cm up from the point closest to you and evenly spread to approximately across 2/3 of the -width, try to limit the movement of the mixture to minimise tears in the wrappers
• Fold the point closest to you over the filling and then fold the two side points over the filling so that the edges are either even or smaller than the filling
• Very gently roll the partially covered filling into the final spring roll shape, ensuring you apply an even but gentle pressure so the wrapper doesn’t tear
• To seal your spring roll use your fingers to dampen the closing tip of the wrapper with the water
• Repeat until all the mixture is used
• To make the large spring rolls follow the same method using 4 tablespoons of the filing mixture placing 2-3cm from the point closest to you.
• Make your choice to deep fry, shallow fry or air fryer until golden and crispy.

Nutritional Value per Mini spring roll:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 4.4g
• Sugars: 0.8g
• Protein: 4g

Recipe Notes:

• Picturse shown serves with protein Enriched Satay Sauce
• Best serve freshly cooked but can be stored in the fridge covered up to 2 days
• Can be frozen uncooked to cook at a later occasion
• Nutritional Value is calculated for the uncooked version – the nutritional Value may change depend on how you choose to cook them

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.

Protein Enriched Satay Sauce

Makes: 8 portions (approx 2 tablespoon per portion)

Ingredients:

• 165ml light coconut milk
• 3 tablespoons natural peanut butter
• 2 teaspoons curry powder
• 1 teaspoon honey
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 scoop (30g) pure protein powder

Method:

• Place the coconut milk, peanut butter, honey, curry powder and spices in a small saucepan and simmer over a low heat for ( minutes to cook off the spices and to melt the peanut butter
• Mix together in a blender the protein powder with 1/3 cup water until smooth
• Using a whisk to the whisk the sauce while you pour in the protein powder mix
• Whisk continually until smooth and evenly mixed and it comes to temperature, approximately 2 minutes

Nutritional Value per portion:

• Calories: 95
• Total fats: 5.5g
• Total carbohydrates: 4.7g
• Sugars: 2g
• Protein: 6.1g

Recipe Notes:

• Store covered in an airtight container in the fridge for up to 7 days
• This recipe is freezer friendly to be consumed within 6 months
• Sauce can be served hot or cold
• 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.

This morning I looked in the mirror and went “wow” have a look at you!! You have a real womanly shape and not just a big round blob shape. Perhaps just perhaps this damn stall has been what I needed for my brain to catch up.

My new found determination and focus has continued today with my third consecutive night at the gym. It’s so bloody difficult to get motivated when it’s so dark and cold but I pushed through and off I went.

Another 20 minutes on the cross trainer and 30 minutes on the treadmill. Tonight instead of pushing my speed on the treadmill I went slow and steady. I instead pushed myself on the incline setting getting up to the incline of 10 for 5 constant minutes.

I can’t say I even remotely enjoy it yet but it’s gotta be done. I have set my goals and I WILL achieve them!

Chai Protein Shot

Serves: 1

Ingredients:

• 1/2 cup skim milk
• 1 scoop (30g) vanilla protein powder
• 1 teaspoon vanilla extract 
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon all spice 
• 1/4 teaspoon ground ginger 
• 1/8 teaspoon ground cardamom
• 1/8 teaspoon ground cloves 

Method:

• Place all ingredients into a blender and process until smooth
• Pour into your serving glass and drink straight away 

Nutritional Value per serve:

• Calories: 178
• Total fats: 0.3g
• Total carbohydrates: 8.9g
• Sugars: 6.1g
• Protein: 30.1g

Recipe Notes:

• Best served freshly made
• 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.

Breakfast Protein Balls

Makes: 12

Ingredients:

• 1 cup toasted muesli
• 150g pitted prunes (or dates)
• 100g dried apricots
• 60g dried cranberries 
• 5 scoops (150g) pure protein powder
• 1/4 cup honey 
• 1 teaspoon vanilla
• Pinch salt
• Water

Method:

• Place the muesli and dried fruit in a food processor and blend until smooth 
• Add in the protein powder and pulse until evenly mixed 
• Add in the honey, vanilla and salt until well mixed
• Add in water 1/2 tablespoon at a time until the mixture pulls into 1 large ball
• Roll the mixture into 12 evenly sized balls, approximately 60g each

Nutritional Value per Ball:

• Calories: 173
• Total fat: 2.4g
• Total carbohydrates: 25.2g
• Sugars: 17.7g
• Protein: 12.2g

Recipe Notes:

• Store in an air tight container in the fridge for up to 7 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 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 I haven’t lost anything, having said that I also haven’t gained.

It’s safe to say after last weeks tiny loss and this weeks status quo I am officially in my first stall. I knew they are an important part of the process and I know it will pass but I’m not going to lie, my brain does not like it one little bit!

I have however issued myself a challenge to test my strength, determination and will to push through this temporary barrier.

I have had a great day with my nutrition and fluids and a super productive day at work.

The little guy also obliged at bed time and had an early night without incident so I rugged up and hit the gym!

I did 20 minutes each on the treadmill and the cross trainer before the women’s room closed. Best of all I have the whole area to myself!