After my frump affect of yesterday I got up this morning and head off for a walk. My aim was to do the 5km that I did on Monday and Tuesday however this was cut short to 4km. I trudged back home drenched wet, in need of windscreen wipers for my glasses and I felt like I was in a sauna being hot from my walk in a wet shirt.

Today was one of the first days that I have felt hungrier than I have since surgery. There is no reason that I can think of except today was one of the first colder wet and rainy days we have had. Having said that I still smart and healthy choices so that is still a win as far as I am concerned but it’s something that I will be aware of as we head towards the cooler months.

Protein Iced Coffee

Serves: 1

Ingredients:

• 1 1/2 teaspoons instant coffee 
• 1 tablespoon boiling water
• 1/2 cup milk 
• 1/4 cup yoghurt 
• 1 scoop (30g) vanilla protein powder 
• 6 ice cubes
• 1 tablespoon cashews

Method:

• Dissolve the coffee in the boiling water in a bullet blender cup 
• Place all remaining ingredients into the blender cup
• Blitz until smooth
• Serve immediately 

Nutritional Value per serve:

• Calories: 239
• Total fat: 3.6g
• Total carbohydrates: 2.7g
• Protein: 27g

Recipe Notes:

• Best served fresh
• 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. 

Sausage Hot Pot with MMS

Serves: 6

Ingredients:

• 500g beef sausages 
• 1 onion, diced
• 1 celery stalk, diced
• 1 carrot, diced
• 2 garlic cloves, finely diced
• 1 zucchini, dived
• 200g butternut pumpkin, diced
• 1 portion of C4K Kitchen’s French Onion Soup mix or 1 packet of store bought French Onion Soup Mix
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
• 1 beef stock cube
• 1 tablespoon Worcestershire sauce

Method:

• Brown the sausages in a large soup pot, depending on the size of your pot you may need to do in batches
• Remove the sausages and set aside
• Leave all remaining juices in the pot and add the onion, celery, carrot and onion and sauté for 2-3 minutes until the onion starts to soften 
• Add the remaining vegetables and sauté for a further 2-3 minutes
• Add the remaining ingredients and bring to a slow simmer for 5 minutes, adding salt and pepper to taste
• Slice the sausages to your preferred thickness and return to the pot stirring well
• Continue to simmer over a low heat for a further 5-10 minutes or until the vegetables are cooking through, cooking time will vary depending of how chunky your vegetables are sliced.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 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. 

Banana Nut Smoothie Bowl

Serves: 1

Ingredients:

• 1/2 cup Chobani yoghurt
• 1/2 scoop (15g) vanilla protein powder
• 1/2 banana
• 1 teaspoon natural peanut butter 
• 2 teaspoons rolled oats 
• 2 teaspoons mixed nuts, chopped

Method:

• Slice the banana in thin slices, reserve 5 rounds
• Place the remaining sliced banana in a blender with the yoghurt, protein powder and peanut butter and blend until combined 
• Pour into your serving bowl
• Top with the reserved banana slices, oats and chopped nuts

Nutritional Value per serve:

• Calories: 235
• Total fat: 6g
• Total carbohydrates: 22.1g
• Protein: 23.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours 
• 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. 

Easter Smoothie Bowl

Serves: 1

Ingredients:

• 1/2 cup Chobani yoghurt
• 1/2 scoop (15g) vanilla protein powder
• 2 teaspoons rolled oats 
• 2 teaspoons sultanas 
• 3 teaspoons chopped mixed nuts
• 1/4 teaspoon cinnamon
• Pinch nutmeg
• Pinch ground ginger
• Pinch ground cardamom
• 1 teaspoon honey

Method:

• Place the yoghurt and protein powder in a blender and process until smooth
• Pour into your serving bowl
• Mix the spices in a small bowl
• Top with the oats, sultanas and chopped nuts as desired
• Sprinkle the spice mix evenly over the top and finish with a drizzle of honey

Nutritional Value per serve:

• Calories: 247
• Total fats: 4.9g
• Total carbohydrates: 29.9g
• Protein: 22.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours
• 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. 

Vegetable Soup

Serves: 10

Ingredients:

• 1 leek, diced
• 1 onion, diced
• 2 carrots, diced
• 1 parsnip, diced
• 1 zucchini, diced 
• 1 turnip, diced
• 1 celery stalk, diced 
• 2 medium potatoes, diced
• 200g butternut pumpkin, diced
• 200g sweet potato, diced 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 4 garlic cloves, finely diced 
• 4 vegetable stock cubes
• 8 mushrooms, thinly sliced 
• 1/4 wombok cabbage, finely shredded
• Salt & pepper, to taste 

Method:

• Prepare your vegetables cutting to your preferred texture
• Place all ingredients except the mushrooms and cabbage into your slow cooker bowl 
• Cover with water by approximately 3cm above the vegetables 
• Cook on LOW for 5-6 hours
• Add in the cabbage and mushrooms cooking on LOW for another 1 hour or HIGH for 30 minutes
• Serve immediately 

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 topped with fresh parsley and pork crackle as croutons 
• Delicious served with fresh crusty bread or bread rolls 

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 Meringue Protein Cookies

Makes: 36 cookies
Ingredients:

• ½ cup caster sugar
• 2 scoop chocolate protein powder
• ½ teaspoon cinnamon
• 4 eggs whites
• ¼ teaspoon cream of tartar

Method:

• Preheat the oven to 120 degrees Celsius and over 2 baking sheets with alfoil
• Combine the sugar, protein powder and cinnamon until well mixed and set aside
• Place the egg whites in a mix master and whisk with the cream of tartar until foamy
• Raise the speed to medium and add in a tablespoon of the dry mixture at a time
• Continue to whip until all the dry mixture is included and until the mixture forms stiff peaks
• Spoon the mixture into a piping bag and pipe the mixture into 3cm circles
• Bake for 75 minutes and turn off the oven but do not open the oven door
• Leave the trays in the oven for 60 minutes before removing from the oven and placing on a cooling rack.

Nutritional Value per Cookie:

• Calories: 26
• Total fat: 0g
• Total carbohydrates: 3.6g 
• Protein: 3g 

Recipe Notes:

• Store in an airtight container for a maximum of 10 days
• 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. 

Cherry Ripe Bites

Makes: 24 bites

Ingredients:

• 420g pitted cherries, drained
• 1/2 cup shredded coconut
• 2 scoops (60g) vanilla protein powder 
• 2 tablespoons chia seeds
• 2 tablespoons coconut oil
• 1 tablespoon coconut flour
• 150g 90% dark chocolate 

Method:

• Line a loaf tin with plastic wrap
• Place all ingredients, except the dark chocolate, into a food processor and process until combined 
• Spread the mixture evenly into the lined loaf tin and refrigerate overnight
• Remove the cherry slice and cut evenly into 24 cubes
• Break up the chocolate and place in a clean and dry metal or glass bowl
• Sit the bowl over a simmering saucepan of water ensuring the water doesn’t touch the base of the container with the chocolate 
• Stir with a butter knife until the chocolate is 3/4 melted
• Remove from the heat and continue to stir until fully melted 
• Gently roll each of the 24 cherry bites in the chocolate until lightly coated 
• Allow the chocolate to set for a minimum of an hour before enjoying.

Nutritional Value per Bite:

• Calories: 126
• Total fats: 9.9g
• Total carbohydrates: 8.8g 
• Protein: 4g

Recipe Notes

• Store in an airtight 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 vanilla 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.

Hot Cross Bun Protein Discs 

Makes: 20

Ingredients:

• 2 scoops (60g) vanilla protein powder
• 1/3 cup coconut flour
• 1 cup rolled oats 
• 1 cup sultanas 
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cardamom
• 1/4 cup melted coconut oil
• 1/4 cup honey
• 1/4 cup skim milk
• 30g white chocolate 

Method: 

• Place all ingredients, except the white chocolate into a high powered food processor and blend until ground and starts lumping together 
• Split the mixture into 2 even portions
• Roll into a log shape approximately 12cm long
• Wrap and roll in glad wrap and compress tightly to about 10cm long
• Repeat with the second portion
• Place in the freezer for 30-60 minutes to set
• Remove from the freezer and cut into 1cm thick portions
• Lay flat on a dry and clean chopping board
• Place the chocolate in a zip lock bag and melt in the microwave in 15 seconds bursts until the chocolate has melted
• Snip a tiny corner off the bag and pipe the chocolate onto the Protein Discs in a classic hot cross bun shape 
• Allow the chocolate to reset before transferring to storage container 

Nutritional Value per Disc:

• Calories: 100
• Total fat: 4.1g
• Total carbohydrates: 16.1g
• Protein: 4g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of five 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.

Chicken & Mushroom Dumplings

Makes: 42

Ingredients:

• 42 wonton wrappers
• 500g lean chicken mince
• 1 shallot, finely diced
• 60g button mushrooms, finely diced
• 60g Swiss brown mushrooms, finely diced
• 4 garlic cloves, finely grated
• 2cm fresh ginger, finely grated
• 1/2 cup fresh coriander leaves and stems
• 1 long red chilli, finely diced (de-seeded if preferred)
• 60g pure protein powder
• 1 egg, lightly beaten
• 1 1/2 tablespoons soy sauce
• 2 teaspoons fish sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients, except the wonton wrappers in a mixing bowl and use your fingers to massage the mixture through until well combined
• On a clean dry service place a wonton wrapper
• Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
• Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
• Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
• Use your fingertip to push in the filling and comfortably seal the other side
• Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
• Repeat with all the mixture
• To pan fry, spray a non-stick frying pan with oil liberally and heat, place the dumpings in and sit for 1 minute
• Carefully add 1cm of water and place a lid on the frying pan to steam the dumplings
• When the water has evaporated carefully turn the dumpling overs to pan fry the other side
• Serve with your favourite dipping sauce.

Nutritional Value per Dumpling:

• Calories: 60
• Total fats: 1.6g
• Total carbohydrates: 7.5g
• Protein: 5g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days either cooked or uncooked
• Can be frozen uncooked for a maximum of 6 months
• Recipe shown has a dipping sauce of sweet chilli sauce topped with soy sauce
• Dumplings can also be steamed or poached by adding into a short or wonton soup
• Protein powder used in the recipe is Protein Supplies Australia Pure 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.