BLT Cup

Makes: 2

Ingredients: 

• 80g streaky bacon (3 pieces)
• 1/2 cup shredded lettuce
• 1 tomato, diced 
• 4 cherry bocconcini, chopped
• 1/3 cup Chobani yoghurt 
• 1/2 scoop (15g) pure protein powder 
• 1/2 teaspoon Dijon mustard 

Method:

• Preheat oven to 180 degrees 
• Line the inside of 2 muffin cup with a piece of bacon in each 
• Cut the remaining bacon piece in half and line the base with the 1/2 bacon piece
• Fill both muffin cups with an alfoil ball and bake for 15-20 minutes
• Remove the ball and cook for a further 5 minutes 
• Take the bacon cups out of the oven and replace the alfoil ball to help the cup retain its shape to cool while you prepare the filling
• Place the yoghurt, protein powder and mustard in a bullet blender and process until well combine, you may need to add a small splash of water to fully process
• Place the prepared lettuce, tomato and bocconcini in a small mixing bowl and pour the dressing over the top mixing well so the salad is fully coated
• When you are ready to serve remove the alfoil ball and split the salad mixture between the two lettuce cups

Nutritional Value per BLT Cup:

• Calories: 203
• Total fat: 11.5g
• Total carbohydrates: 4.3g
• Protein: 19g

Recipe Notes:

• Best served fresh
• Bacon cup can be stored in an airtight container for up to 4 days, do not fill until ready to serve 
• Alternatively bake the oven for 15 minutes roughly chop and stir through the salad for a BLT chop salad 
• This recipe is not freezer friendly 
• 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 going to talk wardrobe!

So the vast majority of my clothes I am still wearing are the same size as pre-surgery despite loosing in excess of 50kg.  In hindsight I wore a very limited selection of my wardrobe that were ridiculously stretched and distorted to fit me or I had bought online from overseas so wasn’t a true reflection of Australian sizing.

It’s a weird feeling opening my wardrobe and pretty much having the option to wear most things in there.  My past internet shops that were delivered but were too small and never fit are now coming into rotation.  While the number indicates I’ve lost a massive amount of weight the fact I am still in the same number size in clothes really does play with my mind and makes me doubt and disbelieve  my results so far.

Admittedly  I am fitting into things that I’ve not worn for years or things I have bought and never worn before but that bloody number is STILL THE SAME!!!

Do I need to loose another 10kg, 20kg or 50kg before the clothes measure starts to change too!

I am also crazy self conscious with knowing how to dress to suit and flatter my changing body shape.

Yes, my wardrobe options have completely expanded and I have so many more choices but when I try things on I completely doubt myself and I only see the flaws.

Today I did celebrate my beloved little wins by wearing opaque tights.  I have not comfortably worn opaque tights since before I was pregnant.  I also wore a dress that I can’t even remember when I bought it but obviously have never worn before as it still had the tags on it.  It was a lot more fitted than I am used to wearing so showed my shape rather than hiding and was patterned and colourful when I am used to wearing black on black with a pop of black on the side.

I felt very awkward and uncomfortable with a different style and colour and I could only see the flaws.  Despite getting a massive amount of compliments on how good I looked today.

I still need to adjust my self belief!

Day 9 – 2.8km, 9/50 – 37.1km

Protein Enriched Thai Pumpkin Soup

Makes: 6 portions (3/4 cup each)

Ingredients:

• 750g butternut pumpkin
• 1 onion
• 1/2 celery stalk 
• 1 potato 
• 4 garlic cloves
• 1 tablespoons red curry paste 
• 2 chicken stock cubes 
• 165ml light coconut milk
• 2 scoops (60g) pure protein powder

Method: 

• Peel and chop the vegetables to similar size and place either in a slow cooker bowl or saucepan 
• Add the stock cubes and Thai red curry paste and add water until it is just level with the top of the vegetables 
• In the slow cooker cook on LOW for 6 hours 
• On the stovetop, place lid on the saucepan and simmer for 15-20 minutes, or unto all vegetables are soft
• Place the coconut milk and protein powder into a bullet blender and process until smooth 
• Using a stick blender to process the soup until smooth
• Add the protein enriched coconut milk into the soup and process until well combined 
• Serve immediately

Nutritional Value per portion: 

• Calories: 183
• Total fat: 2.5g
• Total carbohydrates: 23.3g
• Protein: 12g

Recipe Notes: 

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months 
• Picture shown has the soup served with a dollop of Chobani yoghurt and a side of pork crackles as croutons 
• 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 week – 0.9kg
Since Surgery – 34.7kg
Total – 53.6kg

Another week gone and another weigh in.  Had to do an emergency dash to our GP clinic this morning for my little guy and ran into my normal doctor  in the hallway.  She did a look up and down with a big smile telling me that I’m looking good and doing amazing.  Such a nice comment to an otherwise shitty circumstances.

So I realised today, I have lost the same amount of weight as an entire adult, in fact equal to my mum’s best friend.

I am really struggling with this wardrobe transition stage but I do need to retire my “house” pants.  They have done from being my bum around the home pants to everyone in the house can wear them at the same time pants!

Day 8 – 2.2km, 8/50 – 34.3km

Sweet and Sour Sauce

Makes: 2 family sized portions or 16 bariatric portions at approx 1/4 cup each

Ingredients: 

• 440g can crushed pineapple in juice
• 400g can crushed whole peeled tomatoes 
• 1 onion
• 1 carrot
• 1 celery stalk
• 1 zucchini
• 1 red capsicum 
• 4 garlic cloves 
• 1 chicken stock cube
• 2 tablespoons white vinegar 
• 2 tablespoons honey 
• 1 tablespoon soy sauce 
• 1 tablespoon arrowroot flour 
• 2 scoops (60g) pure protein powder 

Method:

• Roughly chop the vegetables into even size and place in a large heavy based saucepan 
• Add the garlic, can of pineapple (including juice), tomatoes, stock cube, vinegar, honey and soy sauce with 1/4 cup water then stir until well combined 
• Place the lid on the saucepan and simmer for 15-20 minutes or until the vegetables are cooked through 
• Place the protein powder, arrowroot flour in a blender with 1/2 cup water and blend until smooth
• Stir the flour paste into the sauce and simmer for a couple minutes until thickened 
• Remove from the heat and allow to cook slightly 
• Using a stick blender to blend the sauce until smooth.

Nutritional Value per portion:

• Calories: 55
• Total fat: 0.3g
• Total carbohydrates. 8.8g
• Protein: 4g

Recipe Notes:

• Store covered on the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months.
• The protein powder will soften the colour, if you prefer a more intense traditional red colour add a touch of food colouring 
• Serving suggestion with pork and vegetable stir fry 
• 
• 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 Raspberry Jam 

Makes: 35 portion approx.

(1 portion is 1 tablespoon) 

Ingredients:

• 3 cups frozen raspberries 
• 1/2 cup white chia seeds 
• 1/2 cup water
• 1/4 cup xylitol (see recipe Notes)
• 2 scoops (60g) pure protein powder 

Method: 

• Place the water, xylitol and protein powder in a bullet blender and process until smooth
• Add to a saucepan with the raspberries and chia seeds 
• Simmer for 5-10 minutes until thickened
• Add more water (1/2 tablespoon at a time) until you get your desired consistency.
• Allow to cool completely before transferring to your storage container and refrigerating.

Nutritional Value per Portion:

• Calories: 16
• Total fat: 0.4g
• Total carbohydrates: 2.7g
• Protein: 1.5g

Recipe Notes: 

• Store in an air tight container for a maximum of 2 weeks 
• This recipe is freezer friendly to be consumed within 6 months
• Xylitol can be substituted with any low calorie sweetener of your choice 
• If you prefer a more viabrant red colour of a clsssic Raspberry Jam add a touch of red food colouring
• 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.

Vanilla Protein Slab Cakes

Makes: 20 portions

Ingredients:

• 2 eggs
• 1/3 cup egg whites
• 1 cup milk
• 1/3 cup maple syrup 
• 2 scoops (60g) vanilla protein powder 
• 3/4 cup coconut flour 
• 2 teaspoons baking powder 
• 1/2 teaspoon baking soda 
• 1/2 teaspoon salt

Method: 

• Preheat oven the 170 degrees Celsius and prepare a brownie tin by spraying and lining with baking paper
• Place the eggs, egg white, milk, syrup and protein powder and use electric beaters to beat the mixture until light and foamy 
• Add in the remaining ingredients and beat on a low speed until just combined
• Pour the batter into the prepared brownie tin and bake for 20-25 minutes or until a cake skewer comes out clean 
• Allow to cool in the tin for 20 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Portion:

• Calories: 57
• Total fat: 1.3g
• Total carbohydrates: 6.7g
• Protein: 4.5g

Recipe Notes: 

• Store in an airtight container below 27 degrees for a maximum of 5 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.

Motivation is the word of the day.  Tuesday, until 2pm, is the only time in the entire week I get any time to myself.  While I should have been catching up on sleep I had different plans.

I went and bought myself a second hand bike.

I will continue to push myself and get these exercise endorphin going through my body.  I attempted to get a helmet on the way home with no luck but motivated to take the new beast for a burn, I strapped on Lochie’s helmet and off I went.  All was going really well until I decided to mess around with the gears and after that she never rode the same again.  I will have to have a play another day and fix.

I did 1.6km which I guess is a pretty good start.  However two parts of my anatomy are screaming at me to buy another wider and more padded seat.

When I got home I was disappointed that I was only gone for a short amount of time so I put the bike away and decided to set off on a neighbourhood walk.

An hour, 5km and a wardrobe malfunction later I made it back home.

I was planning a therapeutic day of cooking and baking,  So once I got home I got stuck straight into the kitchen.

I was planing on making a protein enriched apple crumble slice, which failed however I salvaged the ingredients to make a chunky apple custard and a protein slab cake.  Made my French Onion Dip and I have no idea what i did wrong but it was thinner than soup so it got tossed out, couldn’t salvage that one.  I planned on making quinoa crackers but I ran out of time.

School pick up came around and I realised at 2pm I hadn’t eaten anything all day!  Quickly had some left over soup, unfortunately it didn’t sit very well because I ate it way too quickly!

Got home from school and the cooking continued making Chicken Kiev Balls for dinner.

Such a productive and delicious day, so much better than having a nap and sleeping my day away.

Day 7 – 8.7km, 7/50 – 32.1km

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

• 500g lean chicken mince
• 125g cream cheese
• 1 scoop puree protein powder (see recipe Notes for alternative option)
• 4 garlic cloves, finely diced 
• 1 shallot, finely diced 
• Salt & pepper, to taste 

Method: 

• Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
• Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
• Place the bowl in the freeze for 30 minutes 
• Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
• Divide the mince into 8 even portions
• Divide the cream cheese mixture into 8 even portions and roll into small balls
• Flatten the mince put to a very thin Burger shape 
• Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
• Repeat until all 8 kiev balls are prepared
• To give them a nice smooth finish use damp hands to give the ball one last roll
• Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

• Calories: 122
• Total fat: 5.3g
• Total carbohydrates: 1.7g 
• Protein: 17g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
• For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
• 
• Protein powder can be replaced by 1 tablespoon of corn flour if required 
• 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.

Chunky Apple Custard 

Makes: 8 portions 

Ingredients:

• 800g can pie apples 
• 2/3 cup milk
• 2 scoops (60g) pure protein powder 
• 2 eggs 
• 2 tablespoons xylitol 
• 3 tablespoons coconut oil, melted

Method: 

• Place 1/4 of the can of apples in a blender with the protein powder, milk, eggs and xylitol 
• Blend until smooth
• Pour into a heavy based saucepan and add in the melted coconut oil and whisk until well combined
• Turn on the heat to a medium low level and continually whisk over the heat until the Custard thickens, approximately 10 minutes 
• Remove from the heat, add the remaining all can of the apples and stir through until well coated 
• Evenly spread the Custard between 8 containers and lightly dust with cinnamon
• Can be eaten warm or cold 

Nutritional Value per Portion: 

• Calories: 136 
• Total fat: 7.4g
• Total carbohydrates: 15.5g
• Protein: 9g

Recipe Notes: 

• Store covered in the fridge for a maximum of 5 days 
• This recipe is freezer friendly to be consumed within 3 months
• If you prefer a thinner style Custard add an extra 1/3 cup of milk
• 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.