Cheese Stuffed Meatballs

Makes: 12

Ingredients:

• 500g lean beef mince
• 1 teaspoon garlic powder
• 1 teaspoon celery salt 
• 12 bambini bocconcini bells

Method: 

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• In a small mixing bowl evenly massage the garlic powder and celery salt through the mince
• Divide the mixture into 12 equal portions 
• Flatten one portion of the mince into a disc about 1cm thick
• Place the bamini bocconcini in the middle of the mince
• Spread the mixture around the cheese bell to ensure it is fully covered and press to seal the cheese well
• Repeat with the remaining ingredients
• Dampen your hands and roll each meatball one last time to give a nice smooth finish 
• Place the meatballs on the baking tray and bake for 20 minutes
• Serve as desired

Nutritional Value per Meatball: 

• Calories: 177
• Total fat: 3.5g
• Total carbohydrates: 0.2g
• Protein: 14.8g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly either cooked or uncooked to be consumed within 6 months 
• Also delicious simmered in a can of condensed tomato soup instead of oven baking.

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.

Beef BBQ Bacon Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 500g lean beef mince
• 200g diced bacon 
• 1/2 cup BBQ sauce
• 2 eggs, lightly beaten
• 1 onion, finely diced 
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs 

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients except the mountain bread in a mixing bowl and massage the mixture through your fingertips until well combined 
• Divide the mixture into 8 even portions
• Cut the 4 mountain breads into half forming 2 rectangles 
• Using 1 half of the wrap evenly spread 1 portion of the meat 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: 165
• Total fat: 7.1g
• Total carbohydrates: 11.7g
• Protien: 13.2g

Recipes 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

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 Bars

Makes: 22

Ingredients:

• 2 cups rolled oats
• 4 scoops (120g) chocolate protein powder
• 250g pitted dates
• 1/4 cup maple syrup
• 1/4 cup coconut oil, melted
• 2 tablespoons water
• 1 teaspoon vanilla
• Pinch salt 

Method:

• Line a brownie tin with plastic wrap 
• Place all ingredients in a high powered food processor and blend until the mixture comes together into a ball
• Using damp hands firmly press the mixture into the prepared tin
• Chill for approximately 4 hours until firm
• Slice into even portions with a sharp knife with a hot blade.

Nutritional Value per bar: 

• Calories: 115
• Total fat: 3
• Total carbohydrates: 15.6
• Protein: 6

Recipe Notes:

• Picture shown has the protein bars coated in in shredded coconut, this is not included in the nutritional Value calculations 
• You could also finish with a drizzle of melted dark chocolate 
• Store in an air tight container for a week
• 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.

Protein Enriched Pumpkin Soup

Makes: 4-6 serves or 15 Bariatric serves

Ingredients:

• 750g butternut pumpkin, peeled
• 4 garlic cloves
• 2 onions
• 1 celery stalk
• 1 can whole peeled tomatoes
• 2 cups chicken stock
• 2 teaspoons mixed Italian herbs
• 1/2 teaspoon cinnamon
• 400ml light evaporated milk
• 4 scoops (120g) pure protein powder 

Method:

• Place all ingredients, except the protein powder an evaporate milk in a slow cooker bowl
• Cook on LOW for 6 hours or HIGH for 3 hours
• In a small mixing bowl use a hand blender to combine the evaporated milk and the protein powder until well combined
• Turn the heat off on the slow cooker and use the same stick blender to process the contents of the soup in the slow cooker bowl until mostly smooth
• Pour in the milk protein mix into the slow cooker bowl and continue to process until completely smooth and combined.
• Serve topped with some fresh rosemary.

Nutritional Value per Bariatric portion:

• Calories: 106
• Total fat: 1.6g
• Total carbohydrates: 10.6g
• Protein: 10.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• 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 was my first carbohydrate counting day which coincidentally was the first hungry day I have ever had since surgery. I manage to achieve my four portions of carbs target, however this was done by having bread thins toastie for breakfast and one half Thins with soup for dinner.

Not sure how I will manage this on a daily basis without having this amount of bread every day which quite frankly I enjoyed but I know I wouldn’t enjoy every day as it has slightly bloated me.

A good start regardless and just like every other part of this journey, it’s one day at a time!

Day 31 – 3.3km, 31/50 -115.7km

I was nervous all day today as I had my next scheduled appointment with the dietician this afternoon. Even though I know I am doing all the right things nutritionally I just can’t help but feel nervous. 

Work flew by and I was super productive after having eight hours sleep as Nanna Noels was to the rescue and I got a nights reprieve.

So off I went to my appointment with my food diary open paired to share my food actions. 

I started with the dreaded weigh in and as normal their scales are heavier than mine. They run heavier, it was at the end of the day and I was fully clothed so overall pretty happy with the number.

We went through what I am doing and I got two thumbs up with managing my protein and calorie levels. I am doing really well managing to sneak protein powder into wherever possible. I asked the million dollar question of exposing protein powder to high heat in cooking. He confirmed that yes it does decrease the effectiveness of the protein powder however it does still retain a high value of protein so it’s better than not cooking with it at all. Having said that I can reduce my focus on my protein levels now as I am managing them appropriately with my use of protein support.  I can however up my calories if needed. 

I did get a smack on my hands for not being very diligent in taking my multivitamins. I have now replaced my chewable “arse” vitamins with the capsules and got some caltrate to support the capsules as they don’t contain calcium like the chewable version.

I can now read train my macro focus to be around carbohydrates as my lower energy levels maybe a combination of sleep deprivation and insufficient carbs in my diet. My new aim is 3 to 4 serves of carbs per day with one serve of carbs being 15 g. 

Having said that he is so incredibly impressed with my nutritional transformation and I am set in new routines to the same level of someone 12 months postop not five months.

Looking at my weekly average loss I am still tracking at an above expected level and I am tracking about five weeks and ahead of my projected schedule for weight loss. All in all it was a very positive appointment.

Day 30 – 2.8km, 30/50 – 112.4km

Weigh in Wednesday is back again!

This week – 2kg

Since surgery – 38kg

Total – 56.9kg

Only 900g of the 2kg loss gets added to the kitty after my 1.1kg gain last week. I’m pleasantly surprised!

Today has quite frankly been brutal. It was my 6th consecutive night of a non-survivable amount of broken sleep. I was cranky, tired, exhausted, bumbling jabbering fool!  Not at all sleeve related but life related. I did however survive my way though the day which 6-8 months ago quite simply I just wouldn’t have coped.

On my way home from work I did a spot of clearance retail therapy getting some track pants for $6. I bought one size too small. THEY FIT!!!! They are like a second skin but they bloody well fit!

Mum’s coming to help tonight so hoping for a decent night’s sleep!

Day 29, 29/50 – 109.6km

I had my second PT session with Steve.  I did well (even if I do say so myself).  I have a lot more strength than I thought and who knew I actually had a core with muscles that worked?

I didn’t before but boy oh boy are they screaming at me now, as is my bum!  Pretty sure throughout the session I smashed out about 100 pole squats, never thought I could do that either.  I certainly have a lot more grit and determination that I give myself credit for.

The sadly concludes my introduction package and at this stage with my current life/mum/work commitments both time wise and financially.  I am so very disappointed as Steve is so incredible, supportive, understanding and I know he would  push me to kick some serious goals.   BUT it is what it is.  While I wish I had the ability and capacity to commit it just isn’t feasible, I will keep moving and doing what I can when I can as in all honesty this is a hell of a lot more than I was going 6 months ago.

The rest of my day was a tired blur as the little guy had another bad night I got a massive 4 hours sleep!  I went through the motions of my busy schedule, surprisingly without too many raging aches.  Tomorrow might be a different story.

Took the little guy to his regular aqua therapy session this afternoon and as we were messing around in the change rooms afterwards and I was giving him a piggy back and we were giggling in the mirror I had an OH CRAP moment.  I have lost just under the equivalent to not 1 but 2 Lachlan’s!!! That is just insane.

Feeling tired and flat – lack of sleep, busy day and low calories is calling for an early night! On the plus side I have been a good girl with my fluids 🙂

Day 28 – 4.8km, 28/50 – 107.8km

Turkey Koftas

Makes: 12

Ingredients:

• 500g turkey mince
• 1/4 cup breadcrumbs
• 1 egg
• 1 small onion, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley
• 1/2 teaspoon celery salt
• 1/2 teaspoon ground chilli (adjust to your tastes)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon paprika

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Place all ingredients into a mixing bowl and use your fingers to massage the mixture until well combined
• Divide the mixture into 12 even portions 
• Using damp hands to roll the mixture into log shapes approximately 5cm the same thickness throughout so they cook evenly
• Bake for 20 minutes

Nutritional Value per Kofta:

• Calories: 72
• Total fat: 1.9g
• Total carbohydrates: 5.2g
• Protein: 9g

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.

Got to debut the new hairdo at work today. Everyone loved it so I guess I must be doing a half decent job at styling it.

Also saw one of my clinical leads today who is so extremely supportive and always compliments me telling me I’m looking a bit skinnier every time I see him. He’s heading off in 6 weeks annual leave so I wonder if he will notice any big differences once he has returned.

Work is incredibly stressful at the moment with some crazy busy deadlines! Pre-surgery I would have resorted to food to deal with my stress. Today I didn’t even cave at all and I didn’t have any of the delicious looking macarons floating around the office.

I’m fact the complete opposite has happened and I wasn’t even remotely hungry which resulted in both poor fluid and nutrition today. 

Oopsy! Tomorrow is a new day.

Day 27 – 2.1km, 27/50 – 103km