Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups

Base Ingredients: 

• 1/2 cup almond meal
• 1 (30g) scoop vanilla protein powder
• 1 teaspoon xylitol
• 1/4 cup coconut oil, melted

Lemon Curd Mousse Ingredients:

• 1 full portion of C4K Kitchen’s Protein Lemon Curd
• 300ml heavy cream
• 3 teaspoons gelatine
• 125g extra light cream cheese
• 2 (60g) scoops vanilla protein powder 

Method: 

• To prepare the base mix all the ingredients into a small mixing bowl until well combined 
• Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly 
• Place the cheesecake pan in the fridge while you prepare the Mousse filling
• Whip the cream until it forms soft peaks then set aside 
• Dissolve the gelatine in 1 tablespoon of boiling water 
• Add the gelatine mix, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
• Fold the Curd mixture through the whipped cream until well combined
• Spoon the mixture evenly between the 12 wells in the cheesecake pan
• Spoon the extra mixture evenly into 4 muffin cups
• Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

• Calories: 188
• Total fat: 15.5g
• Total carbohydrates: 5.5g
• Protein: 11.1g

Nutritional Value per Mousse Cup: 

• Calories: 127
• Total fat: 8.3g
• Total carbohydrates: 4.3g
• Protein: 7.8g

Recipe Notes:

• Store in an air tight container in the fridge 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.

Potato Salad 

Ingredients:

• 750g potatoes
• 2 vegetable stock cubes
• 1 shallot, diced
• 3 spring onions, sliced
• 1/2 cup baby spinach, shredded
• 1 cup sour cream
• 1/4 cup garlic aioli of mayonnaise 

Method:

• Peel and dice the potatoes to an even size of your choice
• Place the potatoes in a saucepan, cover with water and add the stock cubes
• Simmer for approximately 15 minutes until just cooked, the potato cubes should be soft of the outside with a slight firmness in the centre
• Drain the potatoes and allow to cook slightly 
• In a mixing bowl combine the remaining ingredients until well combined
• Gently stir the potatoes through the dressing and place in the fridge covered 
• Serve chilled

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly but it is best served fresh.

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.

Bolognaise with MMS

Serves: 4

Ingredients:

• 1 onion, diced
• 1 carrot, diced
• 1 celery stalk, diced
• 1/2 leek, diced
• 1 zucchini, diced
• 3 garlic cloves, finely diced
• 500g lean beef mince
• 150g bacon pieces 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
• 1 tablespoon Worcestershire sauce 
• 1 (30g) scoop of pure protein powder (optional)

Method: 

• Add all the vegetables and garlic into a saucepan and spray with cooking spray sautéing for 3-4 minutes until the onion starts to soften
• Add in the beef mince and bacon pieces browning off the mince
• Stir through the French onion soup mix and toast until aromatic, approximately 1-2 minutes 
• Add in the MMS and Worcestershire sauce and simmer covered for 30 minutes
• Optional, make a paste with the protein powder with 1/4 cup water. Mix the paste through the Bolognaise sauce and warm through

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• MMS can be replaced with a jar of passata 
• C4K Kitchen’s French Onion Soup Mix can be replaced with a store bought packet of French Onion Soup Mix 
• 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 Lemon Curd

Makes: approximately 350ml

Ingredients:

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

*xylitol can be replaced with your low calories sweetener of choice

Method:

• 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
• Transfer to air tight container to cool completely, it will continue to thicken as it cools

Nutrition value for complete recipe:

• Calories: 580
• Total fats: 51.9g 
• Total carbohydrates: 55.7g
• Protein: 39.1g

Recipe Notes: 

• Store in an air tight container in the fridge for a maximum of 7 days 
• This recipe is freezer friendly but is best fresh
• To have a thinner Curd add 1 tablespoon of water
• 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.

So my sneakers are sparkling clean and dry and ready to roll with some walking action.  My energy levels today did not seem to match this readiness of my shoes.

Normally I work on Mondays but took today off as an annual leave day because of school holidays, had a lovely day with the mighty mouse doing lots of educational play and learning which wasn’t great for steps or energy levels.

Anzac Day tomorrow so we have a houseful of friends over for a BBQ.  Because I am completely uncapable of not over catering particularly when it involves me being a host to people.  I spent most of my afternoon prepping salads, two of which I can’t or won’t eat.  Balancing new recipes is an interesting venture when you can’t taste things yourself.

I’ll let myself feel flat today, it’s bound to happen but I can guarantee tomorrow those sneakers will be put to use!

Pasta Salad

Ingredients:

• 3 cups cooked pasta of your choice
• 1 1/2 cups steamed carrots, corn and peas 
• 1 can condensed tomato soup
• 1 tablespoon Worcestershire sauce
• 2 teaspoons Apple cider or white vinegar 

Method: 

• Place all ingredients into a bowl and combine well

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly 

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.

Devilled Eggs

Makes: 14 portions 

Ingredients:

• 7 eggs
• 1/2 shallot, finely diced 
• 1 teaspoon curry powder
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground coriander 
• 1/8 teaspoon paprika 
• 1/8 teaspoon turmeric 
• 2 tablespoons garlic aioli or mayo 
• 2 tablespoons natural or Greek yoghurt 
• 1 scoop (30g) natural protein powder (optional)

Method:

• Place the eggs in a saucepan and cover with cold water
• Place saucepan on the heat and constantly stir the eggs until he water is boiling
• Place the lid on the saucepan and rapidly simmer for a 8 minutes
• Remove from the boiling water and place the eggs in a bowl of cold water 
• Allow to sit for 5 minutes in the water then remove and sit aside to cool for another 15-30 minutes
• Gently remove the shells of the eggs and discard the shells 
• Using a sharp flat blade knife slice the eggs in half through the longest point of the egg
• Gently remove the yolks and place in a small mixing bowl
• Use a fork to mash the yolks as much as possible 
• Add in the remaining ingredients ingredients and stir until a nice creamy and smooth consistency 
• Either gently spoon of pipe the mixture into the yolk wells of the eggs 
• Finish with a light dusting of paprika.

Nutritional Value per Portion:

• Calories: 74
• Total fat: 4.4g
• Total carbohydrates: 2.2g
• Protein: 5.9g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly 
• And extra curried egg yolk mixture can be reserved and used in sandwiches or as a dip
• 7 eggs has been used in this recipe as I know it’s the correct amount of eggs to present as seen in the picture 
• 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.

Anzac Dough Protein Discs

Makes: 24

Ingredients:

• 3 (90g) scoops vanilla protein powder 
• 1 1/2 cups rolled oats 
• 1/2 cup almond meal 
• 1/4 cup shredded coconut 
• 1/4 cup golden syrup 
• 1/4 cup rice malt syrup 
• 1/4 cup coconut oil, melted 

Method: 

• Combine all ingredients into a high powered food processor and process until well combined and starts to ball together 
• Split the mixture into 2 even portions and in plastic wrap roll into an even log shape approximately 3cm thick 
• Place in the freezer for 30 minutes
• Unwrap the logs and slice in 1cm thick Discs
• Store in a zip lock bag in the freezer.

Nutritional Value per disc: 

• Calories: 97
• Total fat: 6.3g
• Total carbohydrates: 10.8g
• Protein: 4.6g

Recipe Notes:

• Store in a zip lock bag in the freezer 
• Rice malt syrup can be replaced with honey if desired
• 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. 

Last night was a HORRIBLE night!!

The little man didn’t transition very well back home and bedtime was a long stressful and draining 4 hour process!  At the end of this time I was physically and emotionally spent and I so very badly wanted a piece of toast and a cup of tea.

I obliged  but using my Herman Brot protein bread as Percy doesn’t like white bread.  Thinking I made a wiser choice.  Percy was NOT happy and explicitly voices his distaste in my decision.  I don’t know if it was because it was the crust or if it was the time of the day I had it but I felt bloated and revolting for the next hour and then after that I proceeded to vomit for the next hour.  It’s normal to have a shower at 2am right?

Of course Lochie still woke for his middle of the night party and this meant by the time morning came around and my day was supposed to start I had only managed 4 and 1/2 hours of broken sleep. YAWN!!!

I managed to get my way through the day keeping said sleep interrupting child enterained, watered and fed, did the grocery shopped, cleaned the kitchen after a cook up, did some laundry and organised the toy room.   Luckily I snuck in a cheeky one hour nap when Jamie got home from work.

Somewhere tonight I got this random second wind and decided I wanted to go for a walk to clear my head.  Until I remember my sneakers were still coated in about 49kg of Lyrup mud.

So now instead of going for my walk I’m off to get my shoes into some kind of wearable and walk-able state.

Chicken Thai Green Curry 

Serves; 4 or 10 bariatric portions

Ingredients:

• 1/2 portion of C4K Kitchen’s Thai Green Curry Paste
• 1/2 leek, diced
• 1 small onion, diced
• 1 celery stalk, diced
• 2 garlic cloves, finely diced 
• 2 teaspoons sesame oil
• 600g chicken breast or thighs, diced
• 1 can (400ml) light coconut cream 
• 1 cup chicken stock 
• 1 zucchini, halved and sliced 
• 1 cup beans, sliced in 2cm sticks

Method:

• Sauté the onion, peel, celery and garlic in the sesame oil in a large heavy based saucepan over a medium heat for 3-4 minutes or until the onion softens 
• Add in the chicken and brown until the chicken has sealed 
• Add the paste in and sauté until aromatic 
• Pour in the coconut cream and stock simmer for 5 minutes 
• Lastly add the zucchini and green beans, stir through 
• Place the lid on the saucepan and simmer for 10 minutes.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly 
• For additional heat and flavour extra Thai Green Curry paste can be added anywhere up to the entire recipe quantity 

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.