This year is seriously passing in the blink of an eye!  It’s May!!!! That is bloody crazy.

Today I noticed three changes that are very random but worth mentioning.

The first and most noticeable is my skin and complexion.  The skin on my face is so much clearer with barely any blemishes and with good colour and not pasty and washed out.  I feel like I’m glowing with happiness.

The second us my elbows.  My elbows always used to be extremely coarse, dark and dry.  Now I have normal soft skinned regular coloured elbows.

The last being my ankles and legs.  Six months ago I was on diuretics for swelling in my legs and I had no definition in my ankles and I have water balloon like cankles instead.  No more, I now have normal ankles with no horrible achey swelling and fluid retention.  And never in a million years would I have started my morning with a walk like I did, especially with all the steep inclines I tackled today.

These crazy and random things I notice along the way!

Day 6 – 6.6km, 6/50 -23.4km

SC Rosemary & Garlic Braised Beef

Makes: 4 large or 10 bariatric portions

Ingredients:

• 600g blade steak or chuck steak
• 1 large onion
• 1/2 leek
• 1 celery stalk 
• 2 carrots
• 1 parsnip
• 1 zucchini
• 150g butternut pumpkin
• 2 sprigs fresh rosemary, stalks removed 
• 6 garlic cloves
• 2 cups C4K Kitchen’s Beef Stock
• 3 scoops (90g) pure protein powder, optional

Method:

• Place the beef in the base of the slow cooker bowl
• Cut the vegetables to even sized of your preferences and place in the slow cooker bowl
• Top with the rosemary and finely chopped garlic 
• Evenly pour 1 1/2 cups of the beef stock over the slow cooker, ensuring you reserve 1/2 cup stock for later if using the protein powder
• Cook on LOW for 8 hours or HIGH for 4 hours
• Place the reserved stock in a blender with the protein powder and blend until smooth
• Stir the beef protein mixture into the slow cooker bowl until well combined 
• Bring to serving temperature then serve

Nutritional Value per Portion (10):

• Calories: 95
• Total fat: 1.4g
• Total carbohydrates: 24.1g
• Protein: 15.3g

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.

Crispy Mexican Chicken

Serves: 4 or 10 bariatric portions

Ingredients:

• 600g chicken breast, sliced into strips
• 1 egg, lightly beaten
• 1 tablespoon milk
• 1/2 cup cornflake crumbs
• 1 teaspoon chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 4 teaspoons rice bran oil

Method:

• Whisk together the egg and milk until well combined in a large mixing bowl
• Place the cornflake crumbs and all spices in a large zip lock bag, seal and shake until well combined
• Place the chicken strips in the egg wash and mix until well coated 
• Transfer the chicken strips to the zip lock bag and re-seal shaking until all the chicken pieces are evenly well coated, then set aside 
• Heat 2 teaspoons of the oil in a large heavy based frying pan over a medium heat
• Place half of the chicken in the frying pan ensuring there are gaps between the chicken so it cooks evenly
• Cook both sides for 3-5 minutes, depending on the thickness of the chicken strips, until cooked through
• Remove the chicken and place on kitchen paper to remove any excess oil
• Heat the remaining oil and repeat the cooking process with the remaining chicken .

Nutritional Value per bariatric portion:

• Calories: 162
• Total fat: 3.8g
• Total carbohydrates: 18.6g
• Protein: 15.8g

Recipe Notes:

• Best served fresh however store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly prepared but not cooked, to be cooked and consumed within 6 months 
• Picture shown has the crispy Mexican chicken served on a tortilla with salad and perinaise dressing

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.

I am not going to lie, the last three days have been freaking TERRIBLE!

The little man has been very off having hideous sleeps meaning over the last three nights I have had 2 1/2, 4 and 3 hours sleep respectively.  Even with my new found energy, tired doesn’t even begin to cover it.

As a result my food intake has been terrible,  protein levels haven’t been met and while awake for long durations in the middle of the night I have slipped back into bad habits of snacking for the brain and not for hunger.

My fluids have been terrible meaning I have had huge headaches, my plumbing has severe blockages.  I’ve been irritable, cranky, dizzy and quiet frankly a snappy miserable bitch!

I am also annoyed that I haven’t had any capacity to get any exercise into my schedule resulting in me feeling annoyed at myself.

However, it is what it is and I am doing the best I can to manage my new lifestyle with my life situation and at the end of the day Lachlan will always come first in anything I do with my day, even when he is at his worst!  All I can say is lucky he is cute!

Day 5 – 1.6km, 5/50 – 16.8km

Today isn’t Saturday. 

Today is wonton-day!

Lochie and I had a good day together. Then coming home I had a bake up of my new food love of wonton wrappers. Those little suckers can do so much more than dumplings!

I am really excited and loving the challenge of creating new healthy recipes and they must be ok since Jamie is taste testing about 4-5 of my portions of whatever I’m making 

Day 4 – 3.2km, 4/50 – 15.3km

Chunky Steak and Bacon Won-Pie

Makes: 12

Ingredients:

• 24 wonton wrappers
• 250g porterhouse steak, diced
• 150g bacon, diced
• 1 carrot, diced
• 1 onion, diced
• 1 zucchini, diced
• 1/2 celery stalk, diced
• 4 garlic cloves, finely diced
• 2 springs fresh rosemary
• 2 beef stock cubes
• 1 tablespoon Worcestershire sauce
• 1 cup water
• 2 (60g) pure protein powder
• 2 teaspoons gravox gravy powder

Method:

• Sauté the onion, carrot, celery, zucchini and garlic in cooking spray for 2-3 minutes until the onion softens
• Add in bacon, steak and rosemary, browning the steak to seal
• In a Bullet blender place the stock cubes, sauce, water, protein powder and gravy powder and process until smooth
• Pour this mixture into the meat and vegetables and cook simmer for a couple minutes to slightly thicken
• Remove from the heat and allow to slightly cool
• Preheat the oven to 189 degrees Celsius and prepare the silicon muffin tray but gently spraying the wells and lining each with a wonton wrappers
• Spoon the mixture evenly between the prepared shells
• Top each Pie with another wonton wrappers pressing down firstly to seal
• Brush the top of each won-pie with egg wash or spray with cooking spray
• Bake for 25-30 minutes until golden brown.
• Remove from the oven, allow to sit for 10 minutes in the muffin tray before transferring to a wire rack to cool.

Nutritional Value per won-pie

• Calories: 187
• Total fat: 9.4g
• Total carbohydrates: 9.4g
• Protein: 15.2g

Recipe Notes;

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• For variations instead of placing the wonton Wrapper as a pie lid top with mashed potato or grated 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.

Lemon Tarts 

Makes: 9

Ingredients:

• 9 wonton wrappers
• 2 large lemons, zest and juice
• 1 (30g) scoop pure protein powder
• 1/4 cup xylitol*
• 2 eggs
• 3 tablespoons coconut oil, melted

Method:

• Preheat the oven to 180 degrees Celsius
• Lightly spray a silicon muffin tray and lime 9 wells with a wonton wrappers
• Lightly spray the top side with cooking spray
• Bake for 10 minutes of until golden
• Remove from the muffin tray and allow to cook completely while you prepare the filling
• Place the lemon juice, lemon zest, protein powder, xylitol and eggs in a bullet blender and process until smooth
• Pour the mixture into a small non stick saucepan and the melted coconut oil
• Over a low heat continually whisk until thickened, this will take between 5-10 minutes
• Spoon the mixture evenly between the cooled baked wonton shells
• Allow to sit for 10 minutes minimum for the Curd to set

Nutritional Value per Tart:

• Calories: 81
• Total fat: 5.9g
• Total carbohydrates: 9.2g
• Protein: 5g

Recipe Notes:

• Store in an airtight container in the fridge for up to 7 days
• This recipe is not freezer friendly
• Xylitol can be replaced with any low calorie sweetener of your choice
• 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.

Creamy Chicken Won-Pies

Makes: 12

Ingredients:

• 24 wonton wrappers
• 300g chicken breast, diced into even sized pieces
• 1/2 leek, diced
• 1/2 celery stalk, diced
• 3 mushrooms, diced
• 3 garlic cloves, finely diced
• 1/2 cup ricotta
• 1/2 cup low fat cream cheese
• 1 scoop (30g) pure protein powder
• 1 chicken stock cube

Method:

• Preheat oven to 180 degrees Celsius prepare 12 tin silicon muffin tray by lightly spraying with cooking spray and line each well with a wonton wrapper
• Sauté the leek, celery, Mushroom and garlic in a frying pan with some cooking spray
• Add in the chicken and toss to seal
• Add the ricotta, cream cheese, protein powder and stock cube in a blender with 1 1/2 tablespoons of water and process until smooth
• Stir the cream mixture through the chicken
• Spoon the mixture evenly between the lines muffin cups
• Top each of the pies with another wonton wrappers pushing down firmly to seal
• Either brush with egg wash or cooking spray
• Bake for 20 minutes
• Gently remove from the muffin tray and place on a baking tray and return to the oven for another 10 minutes
• Transfer to a wire rack to cool

Nutritional Value per won-pie

• Calories: 106
• Total fat: 2.8g
• Total carbohydrates: 8.9g
• Protein: 11g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 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.

SC Chicken Vegetable Noodle Soup

Serves: 8-10

Ingredients:

• 3 Chicken Maryland pieces 
• 2L chicken stock 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 1 onion
• 1 leek
• 1 celery stalk
• 2 carrots
• 2 zucchinis
• 1 parsnip
• 1 turnip
• 1 swede
• 250g butternut pumpkin
• 6 garlic cloves 
• 2 bay leaves
• 2 sprigs fresh oregano 
• 1 packet 2 minute noodles 

Method:

• Place the chicken in the slow cooker bowl and coat in the soup mix
• Peel and dice all vegetables to the same size of your preference 
• Add the finely diced garlic, bay leaves and oregano sprigs
• Cover the ingredients with the stock then top up until all vegetables are covered by about 2cm with water 
• Cook on LOW for 5-6 hours or HIGH for 2.5-3 hours
• Carefully remove the chicken pieces, bay leaves and oregano 
• Remove all the chicken from the bones and roughly chop the chicken
• Return the chicken to the slow cooker and add in the 2 minute noodles 
• Replace the lid on the slow cooker for a further 10 minutes or until the noodles have softened.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months 
• For a low carb option replace the noodles with finely shredded wombok
• 

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 a day of survival!

The little guy had a horrific night so I endured an intense amount of stress and only managed about 3 hours (generously) of sleep.  I’m not built to function on so little sleep!

Food intake was low, too tired to eat
Fluid intake was, too tired to drink
Exercise was non-existent! Needed to keep my calories in tact to attempt to function!

I got through the day but an early night is called for!  I will regroup tomorrow when I am a functioning human again.

Day 3 – 1.4km 3/50 – 12.1km