Lemon Tarts 

Lemon Tarts 

Makes: 9


Ingredients:

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

Method:

  • Preheat the oven to 180 degrees Celsius
  • Lightly spray a silicon muffin tray and lime 9 wells with a wonton wrappers
  • Lightly spray the top side with cooking spray
  • Bake for 10 minutes of until golden
  • Remove from the muffin tray and allow to cook completely while you prepare the filling
  • 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
  • Spoon the mixture evenly between the cooled baked wonton shells
  • Allow to sit for 10 minutes minimum for the Curd to set

Nutritional Value per Tart:

  • Calories: 81
  • Total fat: 5.9g
  • Total carbohydrates: 9.2g
  • Protein: 5g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 7 days
  • This recipe is not freezer friendly
  • Xylitol can be replaced with any low calorie sweetener of your choice
  • 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.



Creamy Chicken Won-Pies

Creamy Chicken Won-Pies

Makes: 12


Ingredients:

  • 24 wonton wrappers
  • 300g chicken breast, diced into even sized pieces
  • 1/2 leek, diced
  • 1/2 celery stalk, diced
  • 3 mushrooms, diced
  • 3 garlic cloves, finely diced
  • 1/2 cup ricotta
  • 1/2 cup low fat cream cheese
  • 1 scoop (30g) pure protein powder
  • 1 chicken stock cube

Method:

  • Preheat oven to 180 degrees Celsius prepare 12 tin silicon muffin tray by lightly spraying with cooking spray and line each well with a wonton wrapper
  • Sauté the leek, celery, Mushroom and garlic in a frying pan with some cooking spray
  • Add in the chicken and toss to seal
  • Add the ricotta, cream cheese, protein powder and stock cube in a blender with 1 1/2 tablespoons of water and process until smooth
  • Stir the cream mixture through the chicken
  • Spoon the mixture evenly between the lines muffin cups
  • Top each of the pies with another wonton wrappers pushing down firmly to seal
  • Either brush with egg wash or cooking spray
  • Bake for 20 minutes
  • Gently remove from the muffin tray and place on a baking tray and return to the oven for another 10 minutes
  • Transfer to a wire rack to cool

Nutritional Value per won-pie

  • Calories: 106
  • Total fat: 2.8g
  • Total carbohydrates: 8.9g
  • Protein: 11g

Recipe Notes:

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



Lemon Curd Mini Cheesecakes

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:

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.



Bolognaise with MMS

Bolognaise with MMS

Serves: 4


Ingredients:

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

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.



Devilled Eggs 

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

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. 



Chicken Thai Green Curry

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. 



Egg & Bacon Pies

Egg & Bacon Pies 

Makes: 12 pies


Ingredients:

  • 24 wonton wrappers
  • 1 1/2 (45g) pure protein powder
  • 6 eggs, lightly beaten
  • 2 tablespoons sour cream
  • 150g diced bacon
  • 1/2 cup grated Parmesan cheese
  • 1 large shallot finely diced
  • 2 garlic cloves, finely diced
  • Salt & pepper to taste

Method:

  • Preheat oven to 180 degreees Celsius and spray 12 silicon muffin tray wells with cooking spray
  • Line each of the wells with a wonton wrappers
  • In a mixing bowl lightly whisk together the eggs, sour cream and protein powder until like a thick custard texture
  • Add in the bacon, Parmesan, shallots and garlic and mix until well combined
  • Evenly spread the mixture between the 12 lined wells
  • Gently press down a wonton wrappers on the top of the mixture
  • Bake for 25-30 minutes until golden brown

Nutritional Value per Pie:

  • Calories: 218
  • Total fat: 11.3g
  • Total carbohydrates: 8.5g
  • Protein: 17.8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 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. 



Protein Iced Coffee

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.