Sausage Hot Pot with MMS

Serves: 6

Ingredients:

• 500g beef sausages 
• 1 onion, diced
• 1 celery stalk, diced
• 1 carrot, diced
• 2 garlic cloves, finely diced
• 1 zucchini, dived
• 200g butternut pumpkin, diced
• 1 portion of C4K Kitchen’s French Onion Soup mix or 1 packet of store bought French Onion Soup Mix
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
• 1 beef stock cube
• 1 tablespoon Worcestershire sauce

Method:

• Brown the sausages in a large soup pot, depending on the size of your pot you may need to do in batches
• Remove the sausages and set aside
• Leave all remaining juices in the pot and add the onion, celery, carrot and onion and sauté for 2-3 minutes until the onion starts to soften 
• Add the remaining vegetables and sauté for a further 2-3 minutes
• Add the remaining ingredients and bring to a slow simmer for 5 minutes, adding salt and pepper to taste
• Slice the sausages to your preferred thickness and return to the pot stirring well
• Continue to simmer over a low heat for a further 5-10 minutes or until the vegetables are cooking through, cooking time will vary depending of how chunky your vegetables are sliced.

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. 

Chicken & Mushroom Dumplings

Makes: 42

Ingredients:

• 42 wonton wrappers
• 500g lean chicken mince
• 1 shallot, finely diced
• 60g button mushrooms, finely diced
• 60g Swiss brown mushrooms, finely diced
• 4 garlic cloves, finely grated
• 2cm fresh ginger, finely grated
• 1/2 cup fresh coriander leaves and stems
• 1 long red chilli, finely diced (de-seeded if preferred)
• 60g pure protein powder
• 1 egg, lightly beaten
• 1 1/2 tablespoons soy sauce
• 2 teaspoons fish sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients, except the wonton wrappers in a mixing bowl and use your fingers to massage the mixture through 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 pan fry, spray a non-stick frying pan with oil liberally and heat, place the dumpings in and sit for 1 minute
• Carefully add 1cm of water and place a lid on the frying pan to steam the dumplings
• When the water has evaporated carefully turn the dumpling overs to pan fry the other side
• Serve with your favourite dipping sauce.

Nutritional Value per Dumpling:

• Calories: 60
• Total fats: 1.6g
• Total carbohydrates: 7.5g
• Protein: 5g

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 topped with soy sauce
• 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.

Thai Green Curry Paste

Ingredients:

• 1 lemongrass stalk
• 3 green chillies, sliced
• 2 shallots, sliced
• 6 garlic cloves
• 2cm fresh ginger, sliced 
• 2 kaffir lime leaves
• 1/2 cup fresh coriander leaves and stems
• 1/2 cup fresh basil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander 
• 1/2 teaspoon ground white pepper 
• 1/2 teaspoon salt
• 2 teaspoons brown sugar
• 1 tablespoon soy sauce 
• 1 teaspoon sesame oil
• Juice from 1 lime
• 45g pure protein powder (optional)

Method:

• Place all ingredients in a high powered blender and process until just combined
• If required add a touch of water to bring the paste together 

Recipe Notes:

• Store covered in the fridge for the maximum of 7 days
• Freezer in an IceCube tray and then when frozen transfer into a zip lock bag for a maximum of 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.

Cheeky Chocolate Cake 

Makes: 1 x 18cm round cake

Ingredients:

• 250g butternut pumpkin, finely grated 
• 2 eggs, lightly beaten
• 1/4 cup maple syrup
• 1/4 cup rice malt syrup
• 1 teaspoon vanilla extract
• 1/2 cup melted nuttalex or coconut oil
• 2 teaspoons baking powder 
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup cacao
• 1/4 cup coconut flour 

Recipe:

• Preheat oven to 180 degrees Celsius and prepare an 18cm springform tin by lining with baking paper and spraying with cooking spray
• Combined the pumpkin, eggs, syrups, vanilla and melted nuttalex on a large mixing bowl and combine well
• Place the remaining ingredients into a sieve and sift over the pumpkin mixture
• Use a spatula to mix until well combined
• Pour into the prepared cake tin and bake for approximately 35 minutes until the edges have pulled away from the edges and a cake skewer comes out clean
• Allow to cool in the tin for 15 minutes before removing from the 10 gently transferring to your serving plate

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has the cake dusted with cacao powder
• Recommended to serve with a dollop of coconut yoghurt and some fresh berries.

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.

Jaffa Slice

Makes: 24 portions

Ingredients:

• 1/4 cup black chia seeds
• 1 cup unsweetened orange juice
• 120g chocolate protein powder
• 2 tablespoons cacao powder
• 1 cup almond meal
• 1 cup rolled oats
• 1 1/2 teaspoons baking powder 
• 1/4 cup maple syrup
• Zest of 1 large orange 

Method:

• Soak the chia seeds in the orange juice overnight 
• Preheat the oven to 180 degrees Celsius and prepare a brownie tin but greasing well and lining with baking paper
• Place the rolled oats in a blender and process until a flour like consistency
• Add the protein powder, cacao, almond meal and baking powder and process quickly until mix
• Add in the chia mixture, maple syrup and zest and process again until just combined
• Evenly spread the mixture in the prepared baking tin 
• Bake for 20-25 minutes until a cake skewer comes out clean
• Remove from brownie tin and allow to cook on a wire rack
• Slice the slice in your preferred shape into 24 even sized portions.

Nutritional Value per portion:

• Calories: 86
• Total fat: 3.4g
• Total carbohydrates: 7.7g
• Protein: 6.4g

Recipe Notes:

• Store in an airtight container under 27 degrees for a maximum of 5 days 
• This recipe is 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.

Chicken Satay Lettuce Cups 

Makes: 4 standard serves or 10 bariatric serves 

Ingredients:

• 1 medium onion, finely diced 
• 1/2 celery stalk, finely diced 
• 3 garlic cloves, finely diced 
• 500g chicken mince
• 1 carrot, grated 
• 1 zucchini, grated
• 100g cauliflower, grated
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander 
• 1/2 teaspoon turmeric 
• 1/2 teaspoon paprika
• 1/4 cup smooth natural peanut butter
• 200g light coconut milk

Method:

• Sauté the onion, celery and garlic in some cooking spray for 1-2 minutes until the onions soften 
• Add in the chicken mince and brown off while breaking the mince apart for 2-3 minutes
• Add the remaining vegetables and mix vegetables so evenly combined, sauté for 2-3 minutes
• Add the spices and peanut butter continuing to cook over a medium heat until the peanut butter has melted and the spices are aromatic, approximately 2-3 minutes
• Pour in the coconut milk and simmer over a low heat for approximately 8-10 minutes until the excess moisture has evaporated and the vegetables are cooked through
• Serve in a lettuce cup

Nutritional Value per bariatric serve:

• Calories: 131
• Total fat: 7.4g
• Total carbohydrates: 4.4g
• Protein: 11.6g

Recipe Notes:

• Store covered 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.

Lemon Protein Meringues 

Makes: 54

Ingredients:

• 1/2 cup eggs whites
• 60g vanilla protein powder
• 2 teaspoons sweetener 
• 1/2 teaspoon cream of tartar
• Zest & juice of large lemon

Method:

• Preheat the oven to 120 degrees Celsius and line 2 trays with baking paper
• Using electric heaters to beat the egg whites until you have soft peaks
• Add in the sweetener, cream of tartar, juice and zest and beat until combined
• Use a spatula to gently fold through the protein powder 
• Spoon the mixture into a piping bag
• Pipe the Meringues into 2cm rounds 
• Bake for 45 minutes, swapping the trays over on high and low rack at the 25 minute mark
• After the 45 minutes turn the oven off and allow the Meringues to sit in the oven for an hour
• Transfer to a wire rack to cool completely

Nutritional Value per meringue:

• Calories: 12
• Total fat: 0
• Total carbohydrates: 0.3g
• Protein: 1g

Recipe Notes:

• Store in an airtight container to a maximum of 14 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.

Bacon Wrapped Chicken Cups 

Makes: 10

Ingredients:

• 200g packet Coles Streaky Bacon
• 500g chicken mince
• 1 small onion, finely diced 
• 3 garlic cloves, finely diced 
• 45g natural protein powder 
• 1/4 cup breadcrumbs 
• 1 egg

Method:

• Preheat your oven to 180 degrees Celsius 
• Prepare 10 silicon muffin cups by lining each muffin cup with a streaky bacon rasher forming a circle around the edges
• Place all remaining ingredients into a mixing bowl and massage the mixture through your fingers, the mixture will be quiet sticky
• Evenly spread the mixture between the 10 prepared muffin cups by filling the bacon ring
• Cut the remaining 12 streaky bacon rashers into even sized pieces and place on the top of the chicken mixture
• Bake for 25 minutes until golden and cooked through.

Nutritional Value per Cup:

• Calories: 162
• Total fat: 8.4g
• Total carbohydrates: 3.7g
• Protein: 17.2g

Recipe Notes:

• Store covered 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.

Apricot Goji Protein Discs

Make: 36

Ingredients:

• 100g rolled oats 
• 6 scoops vanilla protein powder 
• 1/4 cup coconut oil
• 1/4 cup honey
• 100g dried apricots 
• 80g dried goji berries
• 70ml boiling water

Method:

• Soak the dried fruit in the boiling water for 30 minutes
• Place all ingredients into a high power food processor and process until it Balls around the blades
• Split the mixture into two even portions 
• Roll each portion into and roughly into an even log shape 
• Roll the log tightly in plastic wrap and compress the log finishing with each log to be approximately 2cm round and 18cm long
• Place the wrapped log in the freezer for an hour
• Remove the plastic wrap and slice into 1cm Discs 

Nutritional Value per disc:

• Calories: 67
• Total fat: 2.1g
• Total carbohydrates: 8.4g
• Protein: 4.8g

Recipe Notes:

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

Snickers Protein Discs

Makes: 24

Ingredients:

• 3/4 cup smooth organic peanut butter
• 4 scoops chocolate protein powder 
• 100g pitted dates 
• 1/2 cup rice malt syrup

Method:

• Place all ingredients into a high power food processor and process until it Balls around the blades
• Split the mixture into two even portions 
• Roll each portion into and roughly into an even log shape 
• Roll the log tightly in plastic wrap and compress the log finishing with each log to be  approximately 2cm round and 12cm long
• Place the wrapped log in the freezer for an hour
• Remove the plastic wrap and slice into 1cm Discs 

Nutritional Value per disc:

• Calories: 129
• Total fat: 4.2g
• Total carbohydrates: 13g
• Protein: 5.3g

Recipe Notes: 

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