Vegetables in Broth 

Makes: 4-6 Opti-intense serves or 8 bariatric serves 

Ingredients:

• 1 head Asian greens
• 1 carrot
• 1/2 zucchini
• 1 small red capsicum
• 1 long red chilli (adjust to your preferred chilli levels
• 3 garlic cloves
• 2cm fresh ginger
• 3 salt reduced chicken stock cubes
• 1 salt reduced beef stock cube
• 3 mushrooms
• 1/2 cup bean sprouts
• 1/2 cup shredded wombok
• 1 tablespoon salt reduced soy sauce
• 400g chicken skinless thigh fillets***

***EXCLUDE this ingredient for the Opti-intense version of this recipe

Method:

• Slice the head of Asian greens reserving the leaves and placing the bottom section into a  soup pot
• Add into the soup pot julienne carrots, zucchini and red capsicum
• Also addthe finely diced chilli, garlic and ginger with the stock cubes
• Slice the chicken into strips (exclude this step for the Opti-intense version)
• Add enough water to be level with the vegetables 
• Simmer for 7-8 minutes
• Add the tops of the Asian greens, bean sprouts, shredded wombok and sliced mushrooms and simmer for another 5 minutes 
• Stir through the soy sauce and serve

Nutritional value for Bariatric portion (8):

• Calories: 79
• Total fats: 2.4g
• Total carbohydrates: 4.1g
• Protein: 10.9g

Nutritional Value for Opti-intense portion:

• Calories: 44
• Total fats: 0.9g
• Total carbohydrates: 6.2g
• Protein: 2.4g

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.

Roast Tomato and Garlic Soup

Makes: 2 serves

Opti-Intense Roast Tomato and Garlic Soup

Protein Enriched Roast Tomato and Garlic Soup

Ingredients:

• 3 large tomatoes
• 2 garlic cloves
• 1 scoop (30g) pure protein powder**

**EXCLUDE this ingredient for an opti-intense recipe

Method:

• Preheat the oven to 180 degrees Celius and line a baking tray with either baking paper or a silicon mat
• Slice the tomatoes in halves and lay on the baking tray with the unpeeled garlic cloves
• Lightly spray with cooking spray
• Roast for 25-30 minutes
• Place the roasted tomatoes into a blender
• Carefully peel the garlic from the husks and place the roasted clove into the blender
• Add 1/3 cup of warm water and process until smooth, do not using boiling water as it doesn’t process as well
• Add in the protein powder and continue to process until smooth
• Serving suggestion to top with some fresh basil

Nutritional Value per protein enriched portion:

• Calories: 68
• Total fat: 0.3g
• Total carbohydrates: 2.1g
• Protein: 13.4g

Nutritional Value per Opti-Intense portion:

• Calories: 10
• Total fat: 0.1g
• Total carbohydrates: 2.1g
• Protein: 0.4g

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.

Protein Enriched Hollandaise 

Makes: 8 portions

Ingredients: 

• 1 cup Chobani yoghurt
• 1 scoop (30g) pure protein powder
• 3 egg yolks
• 2 teaspoons lemon juice 
• 3/4 teaspoons Dijon mustard
• 1 teaspoon butter
• 1 tablespoon dried dill

Method:

• Place the yoghurt, protein powder, egg yolks, lemon juice and mustard in a bullet blender and process until smooth and well combined
• Place the mixture into a completely dry glass or stainless steel bowl
• Place the bowl over the top of a pot of simmering water to create a double boiler
• Continually whisk the mixture for approximately 10 minutes until it thickens
• Carefully remove the hot bowl from the saucepan and place on a heat resistant surface
• Add the butter and dried dill into the sauce and continue to whisk until the butter has melted and with the dried dill is well combined
• Serve warm

Nutritional Value per Portion:

• Calories: 56
• Total fat: 2.3g
• Total carbohydrates: 3.2g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for up to 7 days
• Can be used cold in wraps and salads
• 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.

After Dinner Mint Mini Cheesecake

Makes: 12

Base Ingredients:

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

Cheesecake Ingredients:

• 300ml heavy cream
• 3 teaspoons gelatine
• 125g extra light cream cheese
• 2 scoops (60g) vanilla protein powder 
• 1 scoop (30g) chocolate protein powder
• 2 teaspoon peppermint essence
• Green food colouring, optional

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 cheesecake 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 and cream cheese into a bullet blender and process until smooth
• Fold the cream cheese mixture through the whipped cream until well combined
• Split this into 2 uneven portion
• Into the smaller portion (approximately one third of the cream mixture) add in the scoop of chocolate protein powder and beat lightly with the electric beaters until just combined
• Spoon the mixture evenly between the base of 12 wells in the cheesecake pan
• Place in the fridge while you prepare the remaining cheesecake filling
• Into the larger position add the 2 scoops vanilla protein powder, peppermint essense and the food colouring and lightly beat until just combined and until you achieve your desired colour
• Spoon the mixture evenly on top of the chocolate cheesecake mixture 
• Refrigerate for a minimum of 4 hours but preferably overnight before serving
• 

Nutritional Value per Mini Cheesecake:

• Calories: 215
• Total fat: 16.8g
• Total carbohydrates: 3.2g
• Protein: 12.6g

Recipe Notes:

• Picture shown has the mini cheesecake topped with crushed peppermint crisp that is not included in the nutritional information 
• 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.

Cheese & Bacon Protein Discs

Makes: 12

Ingredients:

• 250g full fat Philadelphia cream cheese
• 150g bacon pieces
• 1 shallot, finely diced
• 2 garlic cloves, finely diced
• 1/2 cup Parmesan cheese
• 2 scoops (60g) pure protein powder
• 1/2 cup fresh parsley, shredded

Method:

• Place the bacon, shallots and garlic in a heavy based frying pan and sauté in cooking spray for 3-4 minutes until the shallots soften 
• Set aside to cool slightly
• Place the cream cheese in a microwave for 15-20 seconds or long enough for the cream cheese to be easily mixed
• Add the protein powder, bacon mix and Parmesan cheese and mix with a fork until well combined
• Dollop the mixture into a rough log shape in the middle of a piece of plastic wrap
• Roll up into a log shape approximately 3-4cm round and compacting the log as you roll
• On a second piece of plastic wrap that is played out flat spread the chopped parsley
• Gently tip the log out of the first plastic wrap and lay the log onto the chopped parsley and roll until it’s fully coated
• Repeat the rolling process in the second piece of plastic wrap
• Place in the freezer for at least 60 minutes rolled before slicing
• Remove from the freezer and using a sharp knife cut into 12 even sized discs.

Nutritional Value per disc:

• Calories: 143
• Total fat: 9.6g
• Total carbohydrates: 1.3g
• Protein: 10.7g

Recipe Notes:

• Store covered in an air tight container in the fridge for up to 7 days
• Store in a zip lock bag in the freezer for up to 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.

Chocolate Hazelnut Protein Discs

Makes: 30

Ingredients:

• 1 1/2 cups hazelnut meal
• 5 scoops (150g) chocolate protein powder 
• 1 1/2 cups rolled oats 
• 1/2 cup almond meal
• 1/2 cup cashew butter
• 1/4 cup coconut oil, melted
• 1/4 cup chia seeds 

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: 135
• Total fat: 9.3g
• Total carbohydrates: 5.9g
• Protein: 7.1g

Recipe Notes:

• Store in a zip lock bag in the freezer 
• Cashew butter can be replaced with peanut butter or almond butter 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. 

Protein Enriched Hummus

Make: 12 portions (40g per portion)

Ingredients:

• 400g can chickpeas, drained and rinsed
• 1 tablespoon extra virgin olive oil
• 2 tablespoons tahini
• 1 large garlic clove roughly chopped
• 2 teaspoon lemon juice
• 2 scoops (60g) pure protein powder
• 1/2 cup water

Method:

• Place all ingredients into a food processor or bullet style blender and process until smooth
• Add salt and pepper to taste

Nutritional Value per portion (40g):

• Calories: 77
• Total fat: 3.3g
• Total carbohydrates: 6.7g
• Protein: 7g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is freezer friendly in single serve portions
• 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.

Middle Eastern Spiced Lamb

Serves: 4 or 10 bariatric portions 

Ingredients:

• 500g lamb mince
• 1 small onion, finely diced 
• 1/2 celery stalk, finely diced 
• 1 garlic clove, finely diced 
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons ground coriander 
• 1 1/2 teaspoons paprika 
• 3/4 teaspoon ground cinnamon 

Method:

• Saute the onion, celery and garlic in cooking spray for 2-3 minutes until softened 
• Add the lamb mince browning and breaking up until just under cooked through
• Add the spices and toss through the mince toasting the spices until aromatic, approximately 1-2 minutes 

Nutritional Value per portion (10):

• Calories: 99
• Total fat: 6.6g
• Total carbohydrates: 0.7g
• Protein: 10g

Recipe Notes:

• Picture shown has the middle Eastern Spiced lamb served on a bed of protein enriched hummus topped with pine nuts, cherry tomatoes and fresh parsley
• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months, when reheating it will need to be slightly rehydrated with a small amount of stock
• Also delicious served in a lettuce cup, with a flat bread or with baked sweet potato.

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 Chilli Con Carne

Serves: 4 or 10 bariatric serves 

Ingredients:

• 500g extra lean beef mince 
• 400g can red kidney beans, drained and rinsed 
• 1 onion, finely diced
• 3 garlic cloves, finely diced 
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 400g chopped tomatoes
• 1 tablespoon tomato paste 
• 2 scoops (60g) pure protein powder

Method: 

• Place the onion and garlic in a frying pan with some cooking spray and sauté for 2-3 minutes until softened 
• Add the mince meat and brown while cooking off
• Add the kidney beans and all the spices into the frying and toast for approximately 2 minutes until aromatic 
• Add the tomato paste and canned tomatoes and simmer for 5 minutes 
• Blitz the protein powder in a bullet blender with 1/3 cup water until fully blended 
• Stir the protein powder mix into the chilli and bring to temperature 
• Serve as desired 

Nutritional Value per portion (10):

• Calories: 169
• Total fat: 2.7g
• Total carbohydrates: 15.5g
• Protein: 20g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Picture shown has the chilli Con Carne served with corn chips and salad 
• Other serving suggestions are tortilla boats, taco shell, tortilla wraps, baked potato topping or wonton-pie filling 
• 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.

Coffee Protein Discs 

Makes: 36

Ingredients:

• 250g pitted prunes 
• 200ml cold press coffee
• 100g cashews
• 250g oats 
• 150g desiccated coconut 
• 50g almond meal
• 5 scoops (150g) pure protein powder 
• 2 tablespoons coconut flour 

Method: 

• Soak the prunes in the cold press coffee for a minimum of 4 hours but preferably overnight 
• Place the cashews, oats, coconut, almond meal and protein powder in a high powered food processor and process until a meal like texture 
• Add the soaked prunes and excess liquid into the food processor and process until it comes together in a ball
• Split the mixture into 3 even portions and using damp hand roll into a log shape 
• Roll the logs in the coconut flour to coat the outside, this is an important step as these discs are “stickier”‘than other C4K Kitchen protein discs
• Roll the coconut flour coated logs in plastic wrap and freeze for at least 1 hour before slicing
• Place the individually sliced protein discs in a zip lock bag and store in the freezer.

Nutritional Value per disc: 

• Calories: 86
• Total fat: 5.5g
• Total carbohydrates: 8.1g
• Protein: 6.2g

Recipe Notes: 

• Store sliced in the freezer in a zip lock bag for up to 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.