Muesli Protein Balls

Makes: 70 balls

Ingredients:

• 1 cup pitted dates
• 2 1/2 cups toasted muesli
• 2 scoops vanilla protein powder
• 1/3 cup maple syrup
• 1/4 cup melted coconut oil

Method:

• Place all ingredients into a food processor and blend until smooth
• It will appear like breadcrumbs but when pinched together it will come together
• Roll the mixture into teaspoon sized balls

Nutritional Value per ball:

• Calories: 33
• Total Fat: 1g
• Cholesterol: 0mg
• Sodium: 7.2mg
• Potassium: 35.1mg
• Total Carbohydrates: 5.7g
• Dietary Fibre: 0.4g
• Protein: 1g

Recipe Notes:

• Store in an airtight container in the fridge for up to 1 week
• 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.

Baked Beef Italian Meatballs

Makes: 30 meatballs

Ingredients:

• 3 slices of wholemeal bread
• 1/2 cup light protein enriched milk
• 500g lean beef mince
• 1 cup light smooth ricotta cheese
• 1/2 cup grated parmesan cheese
• 3/4 cup shredded baby spinach
• 2 garlic cloves, finely diced
• 1 tablespoon tomato paste
• 1 tablespoon dried Italian seasoning

Method:

• Remove the crusts from the bread and disgard
• Cube the bread and pour the milk over the bread cubes and squash down until it is fully covered
• Allow the bread and milk to sit for 60 minutes
• Use your finger tips to crumble the soaked bread, add in the remaining ingredients into the mixing bowl and use your fingers to combine well
• Using damp hands roll approximately 1 tablespoon of the mixture into a ball and place on a lined baking tray
• Repeat until all the mixture has been rolled into balls
• Bake in a preheated 180 degree Celsius oven for 20 minutes.

Nutritional Value per meatball:

• Calories: 73
• Total Fat: 4.7g
• Cholesterol: 16.3mg
• Sodium: 71.8mg
• Potassium: 56.2mg
• Total Carbohydrates: 2g
• Dietary Fibre: 0.2g
• Protein: 5.2g

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.

B

Banana Maple Smoothie

Serves: 1 small portion

Ingredients:

• 1/2 large banana, peeled and sliced
• 1/2 cup light protein enriched milk
• 1/4 cup low fat vanilla yoghurt
• 1/2 scoop vanilla protein powder
• 1 teaspoon pure maple syrup

Method:

• Place all ingredients into a bullet style blender and process until smooth.

Nutritional Value per serve:

• Calories: 234.2
• Total Fat: 3.6g
• Cholesterol: 3.8 mg
• Sodium: 75.4 mg
• Total Carbs: 27.2 g
• Dietary Fibre: 1.8 g
• Protein: 20.1 g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours.  To serve re-blend immediately before serving
• This recipe is not freezer friendly

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 Sorbet Smoothie

Serves: 2 small portion or 1 large portion

Ingredients:

• 1/4 cup lemon sorbet
• 1/4 cup low fat vanilla yoghurt
• 1 cup light protein enriched milk
• 1 scoop vanilla protein powder
• 1 teaspoon fresh lemon zest

Method:

• Place all ingredients in a bullet style blender and process until smooth and well combined

Nutritional Value per small serve:

• Calories: 165.4g
• Total Fat: 3g
• Cholesterol: 1.9mg
• Sodium: 60.3mg
• Total Carbs: 11.6g
• Dietary Fibre: 0g
• Protein: 18.1g

Recipe Notes:

• To be stored covered in the fridge for a maximum of 24 hours. Re-blend before serving any left overs
• This recipe is not freezer friendly.

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.

Cottage Cheese Frittata

Makes: 9

Ingredients:

• 3/4 cup butternut pumpkin, chopped in 1/2cm cubes
• 1/2 cup shredded baby spinach
• 1/2 cup mushrooms, thinly sliced and roughly chopped
• 1/2 cup cherry tomatoes, diced
• 3 garlic cloves, finely diced
• 1 cup low fat cottage cheese
• 1/4 cup grated parmesan cheese
• 4 large or 6 small eggs, lightly beaten

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Spread the diced pumpkin over the tray and lightly spray with cooking spray
• Roast the pumpkin for 15 minutes
• While the pumpkin is roasting prepared the remaining ingredients
• In a mixing bowl combine all the vegetables, garlic, cottage cheese and parmesan
• Add in the lightly beaten eggs and stir until well combined
• Evenly spread the mixture into silicon muffin trays that have been sprayed with cooking spray
• Cook in the preheated oven for 30 minutes
• Allow to cool in the muffin tray for 10 minutes
• Pop the frittatas out of the silicon cases and allow to cool on a wire rack

Nutritional Information per serve:

• Calories: 89.5
• Total Fat: 3.7g
• Cholesterol: 118.9mg
• Sodium: 195.6mg
• Total Carbs: 3.2g
• Dietary Fibre: 0.6g
• Protein: 8.7g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of five (5) days
• This recipe is freezer friendly.  For best results individually wrap in plastic wrap to be consumed within 3 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.

Lemon Ricotta Cheesecake Berry Parfaits

Makes: 6 small portions

Ingredients:

• 1 tablespoon water
• 1 teaspoon gelatine powder
• 2/3 cup low fat smooth ricotta
• 1/3 cup low fat vanilla yoghurt
• 1 tablespoon lemon juice
• 1 tablespoon lemon zest
• 1 teaspoon stevia or sweetener (or to your taste)
• 125g fresh blueberries
• 125g fresh strawberries

Method:

• Place the water and gelatine in a small glass, place the glass in a bowl of boiling water and sit for 5 minutes to allow the gelatine to dissolve
• Place the gelatine mix, ricotta, yoghurt, lemon juice, lemon zest and half of the stevia in a bullet style and process until smooth
• Spread the mixture evenly between 6 small ramekins, small glass or another storage container
• Chop the strawberries thinly and mix with the blueberries and the remaining sweetener
• Sprinkle the berry mixture evenly over the top of each container
• Place in the fridge to set for a minimum of 4 hours or preferably overnight.

Nutritional Information per serve:

• Calories: 90.3
• Total fat: 2.3g
• Cholesterol: 6.6mg
• Sodium: 56.6mg
• Total Carbs: 12.6g
• Dietary Fibre: 1.5g
• Protein: 5.1g

Recipe Notes:

• Store covered in the fridge for a maximum of five (5) days
• This recipe is not freezer friendly

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.

Malaysian Chicken Soup

Serves: 2 or 6 Bariatric portions

Ingredients:

• 2 teaspoons rice bran oil
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely sliced
• 2cm ginger, finely sliced
• 250g chicken breast, finely sliced
• 1 cup chicken stock
• 2 large tomatoes, diced
• 1 tablespoon tomato paste
• 1 cup shredded cabbage
• 1/2 long red chilli, finely sliced
• 400ml can light coconut milk

Method:

• Place the oil in the bottom of a soup pot and heat the oil
• Sauté the onion, celery, garlic and ginger for 2 minutes until softened
• Add in the chicken and sauté until just sealed
• Add in the chicken stock, tomatoes, tomato paste, cabbage, red chilli and coconut and bring the pot to a boil
• Place a lid on the saucepan and simmer for 20 minutes
• One simmered serve as is or topped with some freshly chopped coriander

Nutritional Value per portion (6):

• Calories: 164
• Total fat: 9.6g
• Total carbohydrates: 4.2g
• Sugars: 2g
• Protein: 13.2g

Recipe Notes:

• Soup to be stored covered in the fridge and to be consumed within 2 days
• Recipe is freezer friendly to be consumed within 3 months
• For a vegetarian alternative substitute the chicken for tofu

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.