Peanut Boost Protein Balls

Makes: 12

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup dried cranberries 
• 3 scoops (90g) pure protein powder 
• 2 tablespoons flaxseed flour
• 1/2 cup natural peanut butter
• 2 tablespoons honey
• 4 tablespoons water 

Method:

• Place the oats, cranberries, protein powder and flaxseed flour in a food processor and blend until a breadcrumb like texture
• Add the peanut butter and honey and process until well combined
• Add the water in 1 tablespoon at a time until the mixture Balls together, the amount of water will vary depending on the consistency of the peanut butter 
• Roll the mixture using damp hands into 12 even balls.

Nutritional Value per Ball:

• Calories: 139
• Total fat: 6.3g
• Total carbohydrates: 10.8g
• Sugars: 5.8g
• Protein: 9.9g

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 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.

This way in Wednesday is a special one this week. This week marks six months since I had my surgery. I had no idea what to expect but all I had hoped for was a 900 g loss to take me to a grand total of 60 kg lost.

This week – 2.6kg 

Since surgery – 42.8kg

Total – 61.7kg

Okay so I’m officially over the freaking moon! Not only did I crack the total loss mark of 60 kg, I’ve also reached my next target weight along the way and I am now officially halfway to my go away. I cannot even begin to fathom that I’m halfway to where I want to be in just 6 short  months post surgery.

Today I saw a picture on Facebook that Jamie  was tagged in, I was in the picture too but even Facebook didn’t recognise me in the picture. It was only from 3 December last year (a couple of weeks before surgery) and even Facebook didn’t recognise my old face! I did a side by side comparison against a selfie from Saturday night.

I find it so hard to believe such dramatic changes have happened in a short period of time. I’m also wondering when did my eyes get bigger or how I know that I lost fat from my eyesockets? 🤣😂😅

Today also is the day (21st) that I do my monthly measurements. I cannot believe in the last month I have lost another 14 cm with a massive 6 cm off my bum alone. That is a total of 40 cm of my bum since surgery. That is astronomical and I struggle to even fathom!

Today has been all about numbers and while I know this is only one part to measure my successes. But today I celebrate the numbers.

Only 24 kg more to lose until I hit my next weight related goal which is when I will drop my first obesity category (class 3 to class 2).

This is going to happen and I’m excited.

Excited and motivated!!

Today was a much better day for me all around. Physically, nutritionally and mentally.

Tuesday is my ‘me’ day and while I probably should have been doing domestics around the house, today I thought stuff it! I’m actually having a ‘me’ day.

I decided to check out the walking track recommended by the SSO in Lachlan’s classroom. 

It was beautiful scenery along the path and I was enjoying my walk until 5 km in, I stopped and had an “oh shit” moment.  I realised I still had to walk back that far. Oh well I did it….I walked 10km!!

Six months ago I wouldn’t have walked that distance over a two week period let alone walking that far in less than 2 hours!

Then when coming home I did a therapy bake/cook session which always makes me feel better cooking chicken sausage rolls, Chicken Stack, Wonton Ravioli and chocolate mousse all of course protein pimped healthy adaptations.

Tonight I also had some positive compliments at the little guys aqua therapy session this afternoon with one of the other mums )who has become a great friend) made a comment of how thin I am looking at the moment.  I accepted the compliment graciously and said thank you.

I still feel awkward and uncomfortable in more form fitting and shapely clothes. Perhaps I need to start transitioning and getting used to showing instead of hiding my new emerging shape.

Today I am also weirdly not nervous about tomorrow’s way in result, I think I am learning every day to trust myself that I am making smart and sensible decisions to continue on the crazy rollercoasters to be the best version of myself.

I am slightly intrigued and excited wondering if I will hit that magical 60 kg total loss tomorrow?

Chicken and Mushroom Wonton Ravioli

Makes: 3 Ravioli 

Ingredients:

• 6 wonton wrappers
• 40g chicken mince
• 1 garlic clove, finely diced
• 1 mushroom (stem removed), finely diced
• 1/3 scoop (10g) pure protein powder

Method:

• To prepare the filling place the mince, Mushroom, protein powder and garlic mixing until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place half 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 through.

Nutritional Value per Ravioli:

• Calories: 72
• Total fat: 1.1g
• Total carbohydrates: 8.2g
• Sugar: 0.3g
• Protein: 7.1g

Recipe Notes:

• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese
• 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.

The Tina Special Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 1/2 cup pine nuts
• 500g chicken mince
• 1 cup natural sundried tomatoes, sliced
• 1 cup bay spinach, shredded
• 200g feta cheese, diced
• 5 garlic cloves, finely diced
• 2 scoops pure protein powder

Method:

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Place the pine nuts in a frying pan and lightly spray with some cooking spray and toast quickly for approximately 2-3 minutes
• Transfer to a mixing bowl and combine with the remaining ingredients 
• Use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 8 even 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 befor folding over to complete the sausage roll
• Place on the baking tray with the seal side down 
• Repeat with the remaining mountain bread and meat portions 
• Brush the tops of the sausage rolls with egg wash 
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

NV per Portion: 

• Calories: 199
• Total fat: 12.5g
• Tota carbohydrates: 7.6g
• Sugars: 0.9g
• Protein: 14.8g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Also delicious served 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.

Mexican Chicken Stacks

Serves: 6 or 15 Bariatric portions

Ingredients:

• 500g chicken mince
• 1 onion, finely diced
• 1 large carrot, grated
• 1 zucchini, grated
• 400g kidney beans, drained and rinsed
• 1 tablespoon minced garlic
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 800ml bottle passata 
• 5 light tortillas
• 3/4 cup grated cheese

Method:

• Heat 1 tablespoon of oil in a heavy based frying pan, sauté the garlic and onion until the onion starts to soften
• Add in the mince and all of the herbs and spices browning off the meat breaking up the mince with the wooden spoon while cooking
• Once the meat has browned and is sealed add in the grated vegetables, kidney beans and the passata, bring to the boil then reduce to a steady simmer and simmer uncovered for 10-15 minutes
• Preheat oven to 200 degrees Celsius and lightly grease a 20cm springform tin
• Place the first tortilla on the base of the prepared tin and top with 1/4 of the mince mixture placing the next tortilla on top, repeat until you have used all the mixture and top with the last tortilla, sprinkle the grated cheese evenly over the top tortilla
• Bake for 30-40 minutes or until the cheese is golden

Nutritional Value per portion (15):

• Calories: 207
• Total fat: 5.4g
• Total carbohydrates: 24g
• Sugars: 1.7g
• Protein: 15.8g

Recipe Notes:

• Store covered in the fridge for the maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Any extra filling can me baked in mini tortilla boats or wonton pies

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 Mousse

Serves: 4 portions (approximately 1/2 cup each)

Ingredients:

• 2 eggs
• 2 scoops chocolate protein powder
• 4 teaspoons xylitol*
• 1 1/2 teaspoons unsweetened cacao
• 4 tablespoons hot water 

*xylitol can be replaced with any artificial or low calorie sweetener of your choice

Method:

• Seperate the eggs and place the whites in a mixing bowl and the yolks in a blender
• Top the yolks with the protein powder, sweetener and cacao and then top with the water, do NOT add the water directly onto the yolks
• Process the chocolate mixture until you have a smooth paste set aside
• Using electric better to beat the egg whites until you get stiff peaks
• Using a spatula to fold in 2 tablespoons of the chocolate paste in at a time folding gently until combined, fold as little as possibly until it is just combined to retain as much air in the whites as possible
• Transfer the Mousse into your serving dishes, top with any additives of your choice and then place in the fridge for 2 hours minimum before serving

Nutritional Value per portion:

• Calories: 104
• Total fat: 2.7g
• Total carbohydrates: 5.2g
• Sugars: 0.2g
• Protein: 16.3g

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days 
• This recipe is not suitable for the freezer
• For chocolate mousse Tarts spoon the mixture into pre-baked wonton wrappers in a muffin tray to create the tart shell
• 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 am still feeling a bit left of centre and still a bit off so I remind myself of one of my favourite quotes.

So today I am going to reflect on the good in my day! Regardless of how awkward and uncomfortable it makes me feel, today I graciously accepted the five compliments I received. 

This is a big thing for me as I normally deflect and make a joke to divert the attention away from the compliment.

Changes are happening.

Gradually but they are happening 😀

Today I have had an emotionally charged flat day (due to circumstances external to my sleeve) and has left me wanting to resort to my old habits of eating my feelings……

So instead of eating I found another outlet for my stress related food desired in cooking delicious and healthy food to stock up the freezer. 

So I needed to give myself a pep talk on this off day to remind myself how far I have coke, how much I have already changed and that I am strong and proud!

Essentially I need to be kinder to myself!

Tex-Mex Sausage Rolls 

Makes: 20 portions

Ingredients: 

• 5 mountain bread wraps 
• 500g lean beef mince 
• 435g can refried beans 
• 1 onion, finely diced 
• 4 garlic cloves, finely diced 
• 1 packet taco seasoning 
• 1 cup salsa (mild, medium or hot to suit your tastes)
• 1/2 cup breadcrumbs 
• 4 scoops (120g) pure protein powder 

Method: 

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 10 even 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 befor folding over to complete the sausage roll
• Place on the baking tray with the seal side down 
• Repeat with the remaining mountain bread and meat portions 
• Brush the tops of the sausage rolls with egg wash 
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

Nutritional Value per portion:

• Calories: 110
• Total fat: 2.1g
• Tota carbohydrates: 8.7g
• Sugars: 0.7g
• Protein: 13g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Also delicious served 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.