BLT Cup

Makes: 2

Ingredients: 

• 80g streaky bacon (3 pieces)
• 1/2 cup shredded lettuce
• 1 tomato, diced 
• 4 cherry bocconcini, chopped
• 1/3 cup Chobani yoghurt 
• 1/2 scoop (15g) pure protein powder 
• 1/2 teaspoon Dijon mustard 

Method:

• Preheat oven to 180 degrees 
• Line the inside of 2 muffin cup with a piece of bacon in each 
• Cut the remaining bacon piece in half and line the base with the 1/2 bacon piece
• Fill both muffin cups with an alfoil ball and bake for 15-20 minutes
• Remove the ball and cook for a further 5 minutes 
• Take the bacon cups out of the oven and replace the alfoil ball to help the cup retain its shape to cool while you prepare the filling
• Place the yoghurt, protein powder and mustard in a bullet blender and process until well combine, you may need to add a small splash of water to fully process
• Place the prepared lettuce, tomato and bocconcini in a small mixing bowl and pour the dressing over the top mixing well so the salad is fully coated
• When you are ready to serve remove the alfoil ball and split the salad mixture between the two lettuce cups

Nutritional Value per BLT Cup:

• Calories: 203
• Total fat: 11.5g
• Total carbohydrates: 4.3g
• Protein: 19g

Recipe Notes:

• Best served fresh
• Bacon cup can be stored in an airtight container for up to 4 days, do not fill until ready to serve 
• Alternatively bake the oven for 15 minutes roughly chop and stir through the salad for a BLT chop salad 
• 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.

Protein Enriched Thai Pumpkin Soup

Makes: 6 portions (3/4 cup each)

Ingredients:

• 750g butternut pumpkin
• 1 onion
• 1/2 celery stalk 
• 1 potato 
• 4 garlic cloves
• 1 tablespoons red curry paste 
• 2 chicken stock cubes 
• 165ml light coconut milk
• 2 scoops (60g) pure protein powder

Method: 

• Peel and chop the vegetables to similar size and place either in a slow cooker bowl or saucepan 
• Add the stock cubes and Thai red curry paste and add water until it is just level with the top of the vegetables 
• In the slow cooker cook on LOW for 6 hours 
• On the stovetop, place lid on the saucepan and simmer for 15-20 minutes, or unto all vegetables are soft
• Place the coconut milk and protein powder into a bullet blender and process until smooth 
• Using a stick blender to process the soup until smooth
• Add the protein enriched coconut milk into the soup and process until well combined 
• Serve immediately

Nutritional Value per portion: 

• Calories: 183
• Total fat: 2.5g
• Total carbohydrates: 23.3g
• Protein: 12g

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 served with a dollop of Chobani yoghurt and a side of pork crackles as croutons 
• 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.

Sweet and Sour Sauce

Makes: 2 family sized portions or 16 bariatric portions at approx 1/4 cup each

Ingredients: 

• 440g can crushed pineapple in juice
• 400g can crushed whole peeled tomatoes 
• 1 onion
• 1 carrot
• 1 celery stalk
• 1 zucchini
• 1 red capsicum 
• 4 garlic cloves 
• 1 chicken stock cube
• 2 tablespoons white vinegar 
• 2 tablespoons honey 
• 1 tablespoon soy sauce 
• 1 tablespoon arrowroot flour 
• 2 scoops (60g) pure protein powder 

Method:

• Roughly chop the vegetables into even size and place in a large heavy based saucepan 
• Add the garlic, can of pineapple (including juice), tomatoes, stock cube, vinegar, honey and soy sauce with 1/4 cup water then stir until well combined 
• Place the lid on the saucepan and simmer for 15-20 minutes or until the vegetables are cooked through 
• Place the protein powder, arrowroot flour in a blender with 1/2 cup water and blend until smooth
• Stir the flour paste into the sauce and simmer for a couple minutes until thickened 
• Remove from the heat and allow to cook slightly 
• Using a stick blender to blend the sauce until smooth.

Nutritional Value per portion:

• Calories: 55
• Total fat: 0.3g
• Total carbohydrates. 8.8g
• Protein: 4g

Recipe Notes:

• Store covered on the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months.
• The protein powder will soften the colour, if you prefer a more intense traditional red colour add a touch of food colouring 
• Serving suggestion with pork and vegetable stir fry 
• 
• 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 Raspberry Jam 

Makes: 35 portion approx.

(1 portion is 1 tablespoon) 

Ingredients:

• 3 cups frozen raspberries 
• 1/2 cup white chia seeds 
• 1/2 cup water
• 1/4 cup xylitol (see recipe Notes)
• 2 scoops (60g) pure protein powder 

Method: 

• Place the water, xylitol and protein powder in a bullet blender and process until smooth
• Add to a saucepan with the raspberries and chia seeds 
• Simmer for 5-10 minutes until thickened
• Add more water (1/2 tablespoon at a time) until you get your desired consistency.
• Allow to cool completely before transferring to your storage container and refrigerating.

Nutritional Value per Portion:

• Calories: 16
• Total fat: 0.4g
• Total carbohydrates: 2.7g
• Protein: 1.5g

Recipe Notes: 

• Store in an air tight container for a maximum of 2 weeks 
• This recipe is freezer friendly to be consumed within 6 months
• Xylitol can be substituted with any low calorie sweetener of your choice 
• If you prefer a more viabrant red colour of a clsssic Raspberry Jam add a touch of red food colouring
• 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.

Vanilla Protein Slab Cakes

Makes: 20 portions

Ingredients:

• 2 eggs
• 1/3 cup egg whites
• 1 cup milk
• 1/3 cup maple syrup 
• 2 scoops (60g) vanilla protein powder 
• 3/4 cup coconut flour 
• 2 teaspoons baking powder 
• 1/2 teaspoon baking soda 
• 1/2 teaspoon salt

Method: 

• Preheat oven the 170 degrees Celsius and prepare a brownie tin by spraying and lining with baking paper
• Place the eggs, egg white, milk, syrup and protein powder and use electric beaters to beat the mixture until light and foamy 
• Add in the remaining ingredients and beat on a low speed until just combined
• Pour the batter into the prepared brownie tin and bake for 20-25 minutes or until a cake skewer comes out clean 
• Allow to cool in the tin for 20 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Portion:

• Calories: 57
• Total fat: 1.3g
• Total carbohydrates: 6.7g
• Protein: 4.5g

Recipe Notes: 

• Store in an airtight container below 27 degrees for a maximum of 5 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.

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

• 500g lean chicken mince
• 125g cream cheese
• 1 scoop puree protein powder (see recipe Notes for alternative option)
• 4 garlic cloves, finely diced 
• 1 shallot, finely diced 
• Salt & pepper, to taste 

Method: 

• Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
• Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
• Place the bowl in the freeze for 30 minutes 
• Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
• Divide the mince into 8 even portions
• Divide the cream cheese mixture into 8 even portions and roll into small balls
• Flatten the mince put to a very thin Burger shape 
• Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
• Repeat until all 8 kiev balls are prepared
• To give them a nice smooth finish use damp hands to give the ball one last roll
• Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

• Calories: 122
• Total fat: 5.3g
• Total carbohydrates: 1.7g 
• Protein: 17g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
• For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
• 
• Protein powder can be replaced by 1 tablespoon of corn flour if required 
• 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.

Chunky Apple Custard 

Makes: 8 portions 

Ingredients:

• 800g can pie apples 
• 2/3 cup milk
• 2 scoops (60g) pure protein powder 
• 2 eggs 
• 2 tablespoons xylitol 
• 3 tablespoons coconut oil, melted

Method: 

• Place 1/4 of the can of apples in a blender with the protein powder, milk, eggs and xylitol 
• Blend until smooth
• Pour into a heavy based saucepan and add in the melted coconut oil and whisk until well combined
• Turn on the heat to a medium low level and continually whisk over the heat until the Custard thickens, approximately 10 minutes 
• Remove from the heat, add the remaining all can of the apples and stir through until well coated 
• Evenly spread the Custard between 8 containers and lightly dust with cinnamon
• Can be eaten warm or cold 

Nutritional Value per Portion: 

• Calories: 136 
• Total fat: 7.4g
• Total carbohydrates: 15.5g
• Protein: 9g

Recipe Notes: 

• Store covered in the fridge for a maximum of 5 days 
• This recipe is freezer friendly to be consumed within 3 months
• If you prefer a thinner style Custard add an extra 1/3 cup of milk
• 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 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.

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.