Today I missed out on going to the gym as I had a succession of appointments on my “day off”, after school drop off I did have a cheeky 45 minutes to spare so I decided instead of driving to the supermarket I walked there to get a few things that I needed, pre-gym this was a regular walk I used to do but haven’t done in a while. It used to take me 18 minutes to walk there, today I did it in 13 minutes. I knew that obviously I have gotten fitter and would move quicker but wasn’t expecting that much of a difference so quickly!

I also used my voucher at the local beauty salon I got for Christmas from Jamie and Lachlan and had an hour long massage. It was so blissful and relaxing but the pure lady must have had some seriously sore hands afterwards as she commented on how ridiculously tight my muscles where especially my thighs, I guess the stair master can take credit for that.  I came out feeling so refreshed and relaxed, I need to treat myself to this more often!

Tonight we had the boys favourite for dinner, slow cooked beef and mushroom stew.

It was delicious BUT, even 9 months later I still make silly foolish sleeve mistakes and I ate a couple mouthfuls too many and it ended up acutely unwell. I came over with a hot flush and feeling revolting and then within 10 minutes I started vomiting, after 25 minutes the tightness eased up and I stopped bringing back up my dinner. Once that subsided I was absolutely wreck and ended up falling asleep and had a 45 minute power nap. These little episodes really take it out of you.

Just another day in a sleevers life! I still wouldn’t change things in a heartbeat.

Raspberry Protein Balls

Makes: 18

Ingredients:

• 1 1/2 cup frozen raspberries
• 4 scoops (120g) vanilla protein powder
• 1 cup natural almonds
• 1 cup shredded coconut
• 1/2 cup coconut flour
• 1 tablespoon maple syrup
• 1/2 cup rolled oats
• Up to 1/4 cup water

Method:

• Place the frozen raspberries, protein powder, almonds, shredded coconut and coconut flour into a food processor and process until you have a fine meal texture
• Add in the maple syrup and pulse the food processor until well combined
• Add in the rolled oats and pulse to roughly chop but to retain some texture (should you prefer to have the oats ground to a mill add at the first step)
• Gradually at water 1/2 tablespoon at a time until the mixture comes together to form a rollable dough
• Roll the ball into even size balls slightly smaller than a golf ball, approximately 40g each.

Nutritional Value per Ball:

• Calories: 118
• Total fat: 6.2g
• Total carbohydrates: 7.7g
• Sugars: 1.9g
• Protein: 8.3g

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 Vanilla Fast Release protein powder
• 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.

Breakfast Frittata

Makes: 12

Ingredients:

• 1/2 cup sour cream
• 6 eggs
• 2 garlic cloves, finely grated
• 150g bacon pieces
• 150g button mushrooms
• 150g cherry tomatoes
• 150g sharp cheddar cheese

Method:

• Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
• In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
• Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
• Stir through the chopped ingredients into the egg mixture until well combined
• Spoon the mixture evenly between the prepared muffin tray
• Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
• Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 164
• Total fats: 12.1g
• Total carbohydrates: 1.7g
• Sugars: 0.8g
• Protein: 10.4g

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
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.

Honeycomb Protein Balls

Makes: 8

Ingredients:

• 2 scoops (60g) honeycomb protein powder
• 1/3 cup rolled oats
• 1/3 cup coconut flour
• 2 tablespoons coconut oil
• 1 tablespoons honey
• Up to 1 tablespoons water

Method:

• Place the protein powder, oats and coconut flour in a food processor and blend until a meal like texture
• Place the coconut oil and honey in a microwave proof bowl and heat on high for approximately 20 seconds or until melted
• Add the dry mixture with the melted mixture and stir with a butter knife until the mixture comes together
• If required add in water 1/8 teaspoon at a time until the mixture comes together and you can roll into balls.

Nutritional Value per Protein Ball:

• Calories: 99
• Total fat: 4.2g
• Total carbohydrates: 7.1g
• Sugars: 2.6g
• Protein: 7.7g

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
• Picture shown has the protein balls rolled in desicatated coconut, this has not been included in the nutritional information
• Protein powder used in the recipe is Protein Supplies Australia WPI Honeycomb Fast Release protein powder
• 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.

Roast Pumpkin Baked Frittata

Makes: 10

Ingredients:

• 300g pumpkin
• 150g bacon, roughly diced
• 50g baby spinach
• 100g feta cheese, crumbled
• 2 garlic cloves, finely chopped
• 6 eggs
• 150ml cream

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
• Set aside to cool slightly
• Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
• Place the eggs and cream in a mixing bowl and whisk together until well combined
• Add in all remaining ingredients and stir through
• Evenly spoon the into he wells of silicon muffin tray
• Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
• Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
• Alternatively serve warm.

Nutritional Value per Frittata:

• Calories: 169
• Total fat: 11g
• Total carbohydrates: 4g
• Sugars: 1.6g
• Protein: 11.5g

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
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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 & Herb Dumplings

Makes: 30

Ingredients:

• 30 wonton wrappers
• 250g chicken mince
• 3/4 cup wombok, finely shredded
• 3 spring onions, finely shredded
• 2 garlic cloves, finely grated
• 1cm fresh ginger, finely grated
• 1 stalk lemongrass, white stalk only finely chopped
• 2 tablespoons shredded fresh coriander
• 2 tablespoons shredded Asian Basil
• 1 tablespoon finely chopped fresh chives
• 1 tablespoon light soy sauce
• 1 tablespoon rice wine vinegar
• 2 scoops (60g) pure protein powder

Method:

• Place the wombok in a bowl of boiling water for 1-2 minutes, drain while squeezing out excess liquid then pat dry with paper towel.
• Place all ingredients except the wonton wrappers into a mixing bowl and massage through your fingertips until well combined.
• On a clean dry service place a wonton wrapper
• Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
• Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
• Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
• Use your fingertip to push in the filling and comfortably seal the other side
• Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
• Repeat with all the mixture
• To cook your dumplings:
• Steam, place in a bamboo steamer and steam for 10 minutes
• Deep Fry, for 2-3 minutes until golden and crispy
• Pan Fry, place dumplings in a frying pan with a lid with about 1cm of water and replace lid.  Cook over a medium heat until the water has evaporated and steamed the dumplings. Then add in 1 tablespoon oil and give the frying pan a cook shake and pan fry for about 3-4 minutes until the bottom is golden and crispy.
• Serve with your choice of dipping sauce.

Nutritional Value per dumpling:

• Calories: 44

• Total fats: 0.8g

• Total carbohydrates: 4.8g

• Sugars: 0.3g

• Protein: 4.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days either cooked or uncooked

• Can be frozen uncooked for a maximum of 6 months

• Recipe shown has a dipping sauce of sweet chilli sauce  and uses a dumpling press to fold

• Dumplings can also be steamed or poached by adding into a short or wonton soup

• Protein powder used in the recipe is Protein Supplies Australia Pure 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.

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Chicken & Vegetable Wonton Pies

Makes: 9

Ingredients:

• 18 wonton wrappers
• 250g chicken mince
• 1/2 small onion, finely diced
• 1/2 small celery stalk, finely diced
• 1/2 small carrot, grated
• 1/2 small zucchini, grated
• 2 garlic cloves, finely grated
• 1 tablespoons Worcestershire sauce
• 1/2 cup chicken stock
• Up to 2 tablespoons instant gravy powder

Method:

• Preheat oven to 180 degrees and place the silicon muffin trays on a baking tray
• Place the onion, celery and garlic in a saucepan with cooking spray and sauté for 1-2 minutes until the onion softens
• Add the chicken, carrot and zucchini into the saucepan and using a wooden spoon to break up the mince as it seals.
• Once the mince is broken up add the chicken stock and Worcestershire sauce and bring to the boil
• Gradually add the instant gravy powder until the mixture thickens to a pie filling texture
• Line 9 muffin tray wells with a wonton wrappers and spoon even portions of the mixture into the wontons
• Place another wonton on the top pressing down the filling into the base wrapper and then fold the base wrapper into the top wrapper to fully seal the pies
• 

• Brush with egg wash or milk and bake for 20-25 minutes until golden brown
• Allow to cool in muffin tray for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Pie:

• Calories: 81
• Total fat: 1.9g
• Total carbohydrates: 8.9g
• Sugars: 0.7g
• Protein: 7.2g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 2 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.

Honeycomb Mousse with Protein Crumble

Makes: 12

Mousse Ingredients:

• 1 cup thickened cream
• 1/2 cup natural yoghurt
• 2 scoops (60g) honeycomb protein powder
• 2 teaspoon gelatine
• 1/3 cup boiling water

Crumble Ingredients:

• 1/4 cup rolled oats
• 1 scoops (30g) chocolate protein powder
• 1 tablespoon cacao
• 2 tablespoons crushed nuts
• 2 tablespoons maple syrup

Method:

• To make the Mousse dissolve the gelatine into the boiling water and then set aside
• Using electric beater to whip the cream, fold through the yoghurt, protein powder and gelatine mix until well combined
• Divide the mixture evenly between 12 containers, jars or cupcake cakes
• To make the Crumble place the oats, protein powder and cacao into a blender and pulse a couple times to slightly chop the oats
• Add the crushed nuts and maple syrup and use your fingers to clump the mixture together to form a Crumble
• Sprinkle the Crumble evenly over the top of the Mousse.
• Place on the fridge to set for a minimum of 4 hours but preferably overnight.
• 

Nutritional Value per portion:

• Calories: 124
• Total fat: 7.7g
• Total carbohydrates: 5.1g
• Sugars: 3g
• Protein: 8.1g

Recipe Notes:

• Store in an airtight container in the fridge up to 7 days
• This recipe is not suitable for the freezer
• 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 Up & Go Go Go

Serves: 1

Ingredients:

• 1 weetbix biscuit
• 1/4 cup boiling water
• 2 teaspoons instant coffee
• 1 teaspoon low calorie sweetener
• 1/2 cup high protein milk
• 1/2 scoop (15g) vanilla protein powder

Method:

• Dissolve the coffee and sweetener is the boiling water and then crush the weetbix biscuit into the coffee mixture
• Place in the fridge to soak overnight
• Add the milk and protein powder then blend until smooth
• Serve and enjoy immediately.

Nutritional Value per serve:

• Calories: 160
• Total fat: 2.6g
• Total carbohydrates: 19.5g
• Sugars: 10.3g
• Protein: 22.8g

Recipe Notes:

• Best served fresh

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 Keema Kebabs

Makes: 4 large, 8 midi or 12 mini kebabs

Ingredients:

• 500g chicken mince
• 1/2 small onion, grated
• 2 garlic cloves, finely grated
• 1 teaspoon freshly grated ginger
• 1 small green chilli, finely diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric
• 1/2 teaspoon garam masala

Method:

• Place 4/8 full length or 12 short wooden skewers into a bowl of water so they are fully submerged and allow them to soak
• Place all ingredients into a mixing bowl and massage the mixture through your finger tips until well combined
• Divide the mixture into even size portions 4, 8 or 12
• Flatten the portion into a rectangle and place the wooden skewer in the middle
• 
• Wrap the chicken mixture fully around compacting into an even size, a square shape will allow for even cooking
• 
• Place the prepare skewers gently on a silicon mat of a plate lined within baking paper into the freezer for 15-20 minutes. Chicken mince is very soft and this important step will make the cooking process easier in retaining the Kebabs shape
• Preheat the oven to 180 degrees Celsius
• Bake then latke kebabs for 15 minutes, midi Kebabs for 12 minutes and mini Kebabs for 9 minutes
• Transfer to a hot heavy based frying pan that has been sprayed with cooking spray to brown the outsides.
• Serve with your choice of salad or vegetables

Nutritional Value per mini Kebab:

• Calories: 68
• Total fat: 2.9g
• Total carbohydrates: 1.6g
• Sugars: 0.1g
• Protein: 8.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months.
• Picture shown is a mini Keema Kebab.

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.g