Chocolate Protein Bars

Chocolate Protein Bars

Makes: 22



Ingredients:

  • 2 cups rolled oats
  • 4 scoops (120g) chocolate protein powder
  • 250g pitted dates
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted
  • 2 tablespoons water
  • 1 teaspoon vanilla
  • Pinch salt 

Method:

  • Line a brownie tin with plastic wrap 
  • Place all ingredients in a high powered food processor and blend until the mixture comes together into a ball
  • Using damp hands firmly press the mixture into the prepared tin
  • Chill for approximately 4 hours until firm
  • Slice into even portions with a sharp knife with a hot blade.

Nutritional Value per bar: 

  • Calories: 115
  • Total fat: 3
  • Total carbohydrates: 15.6
  • Protein: 6

Recipe Notes:

  • Picture shown has the protein bars coated in in shredded coconut, this is not included in the nutritional Value calculations 
  • You could also finish with a drizzle of melted dark chocolate 
  • Store in an air tight container for a week
  • 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.



Roasted Vegetable Dip

Roasted Vegetable Dip

Makes: 7 x 50g portions


Ingredients:

  • 1 medium eggplant
  • 2 small red capsicums
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon paprika

Method:

  • Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
  • Place the eggplant and capsicums whole on the tray and lightly spray with cooking spray
  • Roast for 20 minutes
  • Turn the vegetables over gently and roast for a further 15-20 minutes
  • Remove the vegetables from the tray and place in a heat resistant zip lock bag and seal
  • Sit for 10 minutes, this will allow the vegetables to sweat and will make them much easier to peel
  • Remove the vegetables and using tongs as will still be very hot remove the stem, skin from the vegetables
  • Roughly chop the vegetable flesh and place in a blender or food processor with any juices remaining in the ziplock bag and the spices
  • Process until smooth

Nutritional Value per portion:

  • Calories: 26
  • Total fat: 0.2g
  • Total carbohydrates: 5.7g
  • Protein: 1g

Recipe Notes:

  • Store in an airtight container for up to 7 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.



Roast Tomato & Garlic Soup

Roast Tomato and Garlic Soup

Makes: 2 serves

Opti-Intense Roast Tomato and Garlic Soup

Protein Enriched Roast Tomato and Garlic Soup

Ingredients:

  • 3 large tomatoes
  • 2 garlic cloves
  • 1 scoop (30g) pure protein powder**

**EXCLUDE this ingredient for an opti-intense recipe

Method:

  • Preheat the oven to 180 degrees Celius and line a baking tray with either baking paper or a silicon mat
  • Slice the tomatoes in halves and lay on the baking tray with the unpeeled garlic cloves
  • Lightly spray with cooking spray
  • Roast for 25-30 minutes
  • Place the roasted tomatoes into a blender
  • Carefully peel the garlic from the husks and place the roasted clove into the blender
  • Add 1/3 cup of warm water and process until smooth, do not using boiling water as it doesn’t process as well
  • Add in the protein powder and continue to process until smooth
  • Serving suggestion to top with some fresh basil

Nutritional Value per protein enriched portion:

  • Calories: 68
  • Total fat: 0.3g
  • Total carbohydrates: 2.1g
  • Protein: 13.4g

Nutritional Value per Opti-Intense portion:

  • Calories: 10
  • Total fat: 0.1g
  • Total carbohydrates: 2.1g
  • Protein: 0.4g

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.

 



Protein Enriched Hummus 

Protein Enriched Hummus

Make: 12 portions (40g per portion)


Ingredients:

  • 400g can chickpeas, drained and rinsed
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons tahini
  • 1 large garlic clove roughly chopped
  • 2 teaspoon lemon juice
  • 2 scoops (60g) pure protein powder
  • 1/2 cup water

Method:

  • Place all ingredients into a food processor or bullet style blender and process until smooth
  • Add salt and pepper to taste

Nutritional Value per portion (40g):

  • Calories: 77
  • Total fat: 3.3g
  • Total carbohydrates: 6.7g
  • Protein: 7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 7 days
  • This recipe is freezer friendly in single serve portions
  • 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 Discs

Coffee Protein Discs 

Makes: 36



Ingredients:

  • 250g pitted prunes 
  • 200ml cold press coffee
  • 100g cashews
  • 250g oats 
  • 150g desiccated coconut 
  • 50g almond meal
  • 5 scoops (150g) pure protein powder 
  • 2 tablespoons coconut flour 

Method: 

  • Soak the prunes in the cold press coffee for a minimum of 4 hours but preferably overnight 
  • Place the cashews, oats, coconut, almond meal and protein powder in a high powered food processor and process until a meal like texture 
  • Add the soaked prunes and excess liquid into the food processor and process until it comes together in a ball
  • Split the mixture into 3 even portions and using damp hand roll into a log shape 
  • Roll the logs in the coconut flour to coat the outside, this is an important step as these discs are “stickier”‘than other C4K Kitchen protein discs
  • Roll the coconut flour coated logs in plastic wrap and freeze for at least 1 hour before slicing
  • Place the individually sliced protein discs in a zip lock bag and store in the freezer.

Nutritional Value per disc: 

  • Calories: 86
  • Total fat: 5.5g
  • Total carbohydrates: 8.1g
  • Protein: 6.2g

Recipe Notes: 

  • Store sliced in the freezer in a zip lock bag for up to 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.



Sweet and Sour Sauce 

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

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.



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.



SC Chicken Vegetable Noodle Soup

SC Chicken Vegetable Noodle Soup

Serves: 8-10


Ingredients:

  • 3 Chicken Maryland pieces 
  • 2L chicken stock 
  • 1 portion of C4K Kitchen’s French Onion Soup Mix
  • 1 onion
  • 1 leek
  • 1 celery stalk
  • 2 carrots
  • 2 zucchinis
  • 1 parsnip
  • 1 turnip
  • 1 swede
  • 250g butternut pumpkin
  • 6 garlic cloves 
  • 2 bay leaves
  • 2 sprigs fresh oregano 
  • 1 packet 2 minute noodles 

Method:

  • Place the chicken in the slow cooker bowl and coat in the soup mix
  • Peel and dice all vegetables to the same size of your preference 
  • Add the finely diced garlic, bay leaves and oregano sprigs
  • Cover the ingredients with the stock then top up until all vegetables are covered by about 2cm with water 
  • Cook on LOW for 5-6 hours or HIGH for 2.5-3 hours
  • Carefully remove the chicken pieces, bay leaves and oregano 
  • Remove all the chicken from the bones and roughly chop the chicken
  • Return the chicken to the slow cooker and add in the 2 minute noodles 
  • Replace the lid on the slow cooker for a further 10 minutes or until the noodles have softened.

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months 
  • For a low carb option replace the noodles with finely shredded wombok

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.