Egg White Cups 

Makes: 12

Ingredients:

• 12 wonton wrappers
• 1 cup egg whites
• 2 scoops (60g) pure protein powder
• 1/3 leek, halved and thinly sliced
• 3/4 cup baby spinach shredded
• 2-3 button mushrooms, halved and thinly sliced
• 3 garlic cloves, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated cheddar cheese
• 100g feta, cubed or crumbled

Method:

• Preheat the oven to 180 degrees Celsius and line 12 silicon muffin well each with a wonton wrappers
• Add the egg whites into a large mixing bowl, using a hand whisk beat for 5 minutes until light and foamy. Do not use hand mixers as this will over-whip them for this recipe
• Add the protein powder and lightly whisk through until well combined
• Add in the remaining ingredients into the egg whites and fold through until fully coated in the egg whites
• Evenly spoon the mixture into the prepared wonton lined muffin tray, it is important to note that mixture will look too dry
• Bake for 20 minutes
• Remove from the oven and allow to sit for 5 minutes to continue cooking through.

Nutritional Value per pie:

• Calories: 95
• Total fats: 3g
• Total carbohydrates: 5g
• Protein: 12g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 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 Corn Soup 

Makes: 4 portions or 10 Bariatric portions:

Ingredients:

• 600g chicken thigh fillers
• 400g can creamed corn
• 1 leek, diced
• 1 celery stalk, finely diced
• 1 carrot, finely diced 
• 4 garlic cloves, finely diced 
• 4 cups chicken stock

Method:

• Place all ingredients in a large soup pot and bring to a gentle simmer
• Simmer for 15-20 minutes
• Remove the chicken fillets and roughly chop
• Return the chicken to the soup pot mixing well then serve

Nutritional Value per portion (10):

• Calories: 137
• Total fat: 5.4g
• Total carbohydrates: 8.9g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months 
• This recipe is free fluid and puree phase friendly just place in a high powered blender and process until perfectly smooth

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.

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.

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.

Roasted Vegetable Dip

Makes: 7 x 50g portions

Ingredients:

• 1 medium eggplant
• 2 small red capsicums
• 1/2 teaspoon ground cumin
• 1/4 teaspoon paprika

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Place the eggplant and capsicums whole on the tray and lightly spray with cooking spray
• Roast for 20 minutes
• Turn the vegetables over gently and roast for a further 15-20 minutes
• Remove the vegetables from the tray and place in a heat resistant zip lock bag and seal
• Sit for 10 minutes, this will allow the vegetables to sweat and will make them much easier to peel
• Remove the vegetables and using tongs as will still be very hot remove the stem, skin from the vegetables
• Roughly chop the vegetable flesh and place in a blender or food processor with any juices remaining in the ziplock bag and the spices
• Process until smooth

Nutritional Value per portion:

• Calories: 26
• Total fat: 0.2g
• Total carbohydrates: 5.7g
• Protein: 1g

Recipe Notes:

• Store in an airtight container for up to 7 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.

Spinach and Three Cheese Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 250g frozen spinach, defrosted
• 1 cup light ricotta
• 1/2 cup grated Parmesan
• 200g feta, diced
• 1 shallot, finely diced 
• 1 tablespoon minced garlic
• 2 scoops (60g) pure protein powder

Method:

• Preheat the oven to 180 degrees Celsius and line and tray with baking paper
• In a mixing bowl place all the ingredients except the mountain bread and mix until well combined
• Slice the mountain bread down the middle 
• Seperate the mixture into 6 equal portions, spread the mixture evenly down the middle of the 6 portions of mountain bread
• Fold one side of the bread over the spinach cheese mixture
• Egg wash the unfolded open side and fold over to seal the roll 
• Place on the baking tray and lightly brush with some egg wash
• Bake for 20-25 minutes
• Allow to cool in the tray for 15 minutes before moving to the wire rack to cool completely or serve warm

Nutritional Value per portion:

• Calories: 80
• Total fat: 1.2g
• Total carbohydrates: 5.4g
• Protein: 11.2g

Recipe Notes:

• Store in an airtight container 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.

Honey Mustard Chicken Salad

Makes: 3 bariatric serves 

Ingredients:

• 1 tablespoon Chobani yoghurt 
• 1 teaspoon wholegrain mustard
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon honey 
• 1 scoop (30g) natural protein powder
• 90g finely shredded chicken breast
• 1 hard boiled egg
• 30g bocconcini cheese
• 1/2 large tomato
• 3/4 cup shredded baby spinach
• Salt & pepper to taste

Method:

• Place the yoghurt, protein powder, mustards and honey in a mixing bowl and combine well
• Dice the boiled egg, bocconcini and tomato to similar sized cubes and add to the yoghurt mustard dressing
• Add the shredded chicken and baby spinach also and mix until well combined and all the ingredients are well coated in the dressing.

Nutritional Value per portion:

• Calories: 124
• Total fat: 4.8g
• Tots carbohydrates: 2g
• Protein: 19g

Recipe Notes: 

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