Honey Cashew Protein Balls

Makes: 8

Ingredients:

• 150g unsalted cashews
• 2 scoops (60g) vanilla protein powder
• 3 tablespoons honey
• Up to 1 tablespoon water

Method:

• Place the cashews and protein powder into a food processor and pulse until you have a meal texture
• Add in the honey and pulse 3 times to mix the honey through evenly
• Gradually add the water in 1/2 teaspoon at a time until the mixture can be pinched together and rolled
• Divide the mixture into 8 even portions and using damp hands roll the mixture in the palms of your hands to get smooth balls
• Place in the fridge for an hour to set.

Nutritional Value per Ball:

• Calories: 153
• Total fat: 8.1g
• Total carbohydrates: 11.7g
• Sugars: 7.1g
• Protein: 9.6g

Recipe Notes:

• Store in an air tight 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 powder
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code holly10 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.

Brown Rice Salad

Makes: 4 portions

Ingredients:

• 2 teaspoon extra virgin olive oil
• 1/2 onion, finely diced
• 1/2 celery stalk, finely diced
• 1 garlic clove, finely diced
• 2 asparagus stalks, sliced
• 1 mushroom, finely chopped
• 2 tablespoons frozen baby peas
• 2 tablespoons frozen corn kernels
• 1 bacon chop, finely diced
• 125g cooked brown rice**
• 2 teaspoons soy sauce

Method:

• Heat the oil in a heavy based non stick frying pan and add in the onion, celery and garlic sautéing for 2-3 minutes or until the onion starts to become translucent
• Add in the bacon chop, asparagus, mushroom, peas and corn and continue to sauté for a further 2-3 minutes until the vegetables are slightly under cooked
• Add in the cooked brown rice and soy sauce tossing through the mixture until well combined
• Serve warm or cold.

**an alternative to cooking your own brown rice in a small portion is to purchase the pre-cooked brown rice microwave cups, one microwave cup/portion is needed for this recipe

Nutritional Value per portion:

• Calories: 113
• Total fat: 5.2g
• Total carbohydrates: 10.9g
• Sugars: 0.7g
• Protein: 4.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Bacon chop can be substituted with two trimmed bacon rashers

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.

Nutberry Bars

Makes: 16 bars

Ingredients:

• 2 bananas, ripe bananas
• 2 apples, cored and grated
• 2 eggs
• 4 tablespoons melted coconut oil
• 1/3 cup milk
• 1 & 1/2 cup rolled oats
• 3 scoops (90g) vanilla protein powder
• 1 tablespoon cinnamon
• 2 tablespoons chia seeds
• 1 cup mixed nuts, chopped
• 1 cup frozen berries, chopped
• 1/2 cup dried goji berries

Method:

• Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
• Peel and break up the bananas then mash with a fork
• Add in the eggs, coconut oil, milk and grated apple and mix until well combined
• Add in the remaining ingredients and mix until just combined
• Pour into the prepared slice tin evenly pressing down
• Bake for 30-35 minutes until golden and a cake skewer comes out clear
• Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
• Slice into even sized pieces with a bread knife.

Nutritional Value per portion:

• Calories: 182
• Total fats: 9.5g
• Total carbohydrates: 18.7g
• Sugars: 7.5g
• Protein: 7.8g

Recipe Notes:

• Store in an airtight container in the fridge 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 holly10 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 Tzatziki

Makes: 6 portions (approximately 1/4 cup per portion)

Ingredients:

• 1 cup natural yoghurt
• 2 scoops (60g) pure protein powder
• 1 garlic clove, finely diced
• 1/3 cucumber, finely diced
• 1/2 cup shredded fresh mint
• 1/4 cup shredded fresh coriander
• 1 teaspoon lemon juice
• 1 teaspoon extra virgin olive oil

Method:

• Stir through protein powder through the yoghurt until well combined
• Add in the remaining ingredients and still until well combined
• Add salt and pepper to taste.

Nutritional Value per portion:

• Calories: 69
• Total fat: 1.7g
• Total carbohydrates: 3.8g
• Sugars: 1.2g
• Protein: 9.9g

Recipe Notes:

• Store in an air tight container in the fridge for up to 7 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 holly10 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 Balls

Makes: 6

Ingredients:

• 100g pitted dates
• 2 scoops (60g) coffee protein powder
• 1/2 cup cashews
• 1/4 cup coconut flour
• 2 tablespoons melted coconut oil

Method:

• Place the dates in a heatproof bowl and cover with boiling water for 15-20 minutes
• Drain the liquid ensuring you keep and set aside the liquid
• Place the soaked dates, protein powder, cashews and coconut flour in a food processor and blend until you get a meal like texture
• Add in the coconut oil and pulse a couple times until well blended
• Add in the reserved date soaking water 1/2 teaspoon at a time until you have added enough until the mixture can be squashed and moulded into balls
• Divide the mixture into 6 equal portions and form the balls
• Place in the fridge for 2 hours to set before consuming

Nutritional Value per Ball:

• Calories: 150
• Total fats: 5.1g
• Total carbohydrates: 16.7
• Sugars: 11.8g
• Protein: 10.6g

Recipe Notes:

• Store in an air tight container in the fridge 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 holly10 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.

Baked Raspberry Protein Cheesecake

Makes: 6

Ingredients:

• 125g cream cheese
• 160g raspberry high protein yoghurt
• 1 egg
• 2 scoops (60g) vanilla protein powder
• 1 teaspoon stevia (optional)
• 1/2 cup frozen raspberries, roughly chopped

Method:

• Preheat the oven to 160 degrees Celsius and place a silicon muffin tray on a baking tray
• Place the cream cheese, yoghurt, egg, protein powder and stevia in a blender or food processor and blend until perfectly smooth
• Pour the mixture evenly between the six wells in silicon muffin tray
• Evenly sprinkle the chopped raspberries into the cheesecake mixture and gently stir
• Bake for approximately 20-25 minutes until the outside edge is set with a gentle wobbled in the middle
• Allow to cool for 30 minutes before placing in the fridge for a minimum of 2 hours to set.

Nutritional Value per Cheesecake:

• Calories: 130
• Total fats: 6.2g
• Carbohydrates: 4g
• Sugar: 2.8g
• Protein: 12.5g

Recipe Notes:

• Store in an airtight container in the fridge for up to 5 days

• This recipe is freezer friendly however 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 holly10 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.

Nuts and Banana Protein Cookies

Makes: 12

Ingredients:

• 1 banana
• 200g smooth natural peanut butter
• 2 scoops (60g) vanilla protein powder
• 1 egg
• 2 tablespoons milk

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Break up the banana and mash with a fork, for best result use an “old” banana
• Add in the peanut butter, protein powder and egg mixing well until combined
• Gradually add in the milk until you have a smooth sticky dough, the amount of milk used will vary depending on the viscosity of the peanut butter used
• Spoon 12 even tablespoons of mixture into the baking tray and flatten slightly with the back of a wet spoon
• Bake for 15 minutes, remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 134
• Total fats: 8.2g
• Total carbohydrates: 4.6g
• Sugars: 2.5g
• Protein: 10g

Recipe Notes:

• Store in an air tight container in the fridge for up to 7 days……if they last that long!!

• 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 holly10 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.

Quinoa Salad

Makes: 3 bariatric portions

Ingredients:

• 1/2 cup quinoa
• 1 cup chicken stock
• 6 cherry tomatoes
• 2 baby cucumber
• 2 spring onions
• 60g diced roast pumpkin
• 1/4 cup shredded fresh herbs
• 30g crumbled feta cheese
• Squeeze lemon juice

Method:

• Place the quinoa and stock with an additional tablespoon of water in a small saucepan with a well sealing lid
• Uncovered bring to the boil
• Once boiling, reduce the heat to a simmer and place the lid on the saucepan and simmer for 15 minutes
• Once the time is up remove from the heat, keep the lid on without opening and sit for a further 10 minutes
• Fluff up with fork before serving
• Chop all remaining ingredients into even soE portions and mix through the quinoa
• Finish with a light squeeze of lemon juice.

Nutritional Value per portion:

• Calories: 103
• Total fats: 3.8g
• Total carbohydrates: 11.7g
• Sugars: 3.3g
• Protein: 5.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 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.

Thai Chicken

Serves: 4 serves (or 10 bariatric portions)

Paste ingredients:

• 1 small onion, roughly chopped
• 1 long green chilli, roughly chopped
• 4 garlic cloves
• 1cm fresh ginger
• 1 lemongrass stalk
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 3 tablespoons fish sauce
• 3 tablespoons lime juice
• 1 tablespoon brown sugar

Curry ingredients:

• 1/2 tablespoon olive oil
• 500g chicken breast, evenly chopped
• 1 celery stalk, finely chopped
• 1 small onion, finely chopped
• 1 capsicum, thinly sliced
• 2 tomatoes, thinly sliced
• 1 cup green beans, in 1cm pieces
• 400ml light coconut milk
• 2 kaffir lime leaves
• 1/2 cup fresh basil, roughly torn

Method:

• Place all ingredients for the paste into a food processor and blend until smooth, then set aside
• Heat the oil in the base of a heavy based saucepan
• Add the onion and celery and sauté for 1-2 minutes until the onion becomes translucent
• Add in the chicken cook for 2-3 minutes until the chicken is all sealed
• Add in the paste and sauté until the chicken is coated and the paste is aromatic
• Pour in the coconut milk, tomatoes, greens, capsicum and kaffir lime leave, you may need to add a small amount of water to ensure all the chicken is in fluids
• Reduce the heat to a medium low heat. Place a lid on the saucepan and simmer for 15 minutes until the chicken is cooked through, this time may vary depending on how large the chicken pieces are cut.
• Remove from the heat and stir through the basil leaves, allow to sit for 2 minutes to infuse the fresh herbs through the chicken then serve

Nutritional Value per bariatric portion:

• Calories: 105
• Total fats: 3.8g
• Total carbohydrates: 4.8g
• Sugars: 2.5g
• Protein: 12.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Left overs make a delicious wonton pie filling

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.

Thai Beef Sausage Rolls

Makes: 12 portions (or 24 pieces)

Ingredients:

• 3 mountain bread wraps
• 500g lean beef mince
• 1 egg
• 4 garlic cloves, finely chopped
• 1cm fresh ginger, finely chopped
• 1 long red chilli, finely chopped
• 3 spring onions, finely chopped
• 1/2 cup fresh coriander, shredded (stem included)
• 2 scoops (60g) pure protein powder
• 2 tablespoons fish sauce
• 2 tablespoons sweet chilli sauce
• 1 tablespoon lime juice
• 1 tablespoon brown sugar
• 1 teaspoon sesame oil
• 2 teaspoons sesame seeds

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
• Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well
• Divide the mixture into 6 equal portions
  Using 1 half of a wrap evenly spread 1 portion of the meat filling 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 before folding over to complete the sausage roll
• Place on the baking tray with the seal side down
• https://c4kkitchen.com.au/wp-content/uploads/2018/02/img_7286.trim_.mov
• Repeat with the remaining mountain bread and portions of filling
• Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting each roll into 4 even pieces.
• 1 bariatric portions is 2 pieces.

Nutritional Value per bariatric portion:

• Calories: 118
• Total fats: 3.7g
• Total carbohydrates: 6.7g
• Sugars: 2.6g
• Protein: 15.8g

Recipe Notes:

• Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value
• 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 holly10 at checkout to get a 10% discount
• 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.