Tomato Relish

Makes: approximately 16 portions (50g)

Ingredients:

• 1 tablespoon olive oil
• 2 large red onions
• 4 garlic cloves
• 25g mustard seeds
• 1kg tomatoes
• 3 long red chilli
• 2 tablespoons brown sugar
• 1/3 cup red wine vinegar
• 1 bay leaf

Method:

• Heat the oil in a large non-stick saucepan and add in the roughly chopped onion, crushed garlic and mustard seeds and sauté stirring occasionally until the onions have browned and caramelised
• Add in the roughly chopped tomatoes, sliced chilli and once simmering gently reduce the heat and continue to simmer for 15 minutes
• Add in the brown sugar, red wine vinegar and the bay leaf continuing to stir regularly for a further 5 minutes or until it has reduced to your desired thickness
• Remove the bay leaf and then allow to cool before transferring to a well sealing storage container

Nutritional Value per Portion:

• Calories: 36
• Total fats: 1.2g
• Total carbohydrates: 5.8g
• Sugars: 3.6g
• Protein: 1g

Recipes Notes:

• Store in an air tight container in the fridge for up to 2 week
• Can also be store in sterilised jars in the pantry in accordance with appropriate sterilisation techniques.

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 Satay Sauce

Makes: 8 portions (approx 2 tablespoon per portion)

Ingredients:

• 165ml light coconut milk
• 3 tablespoons natural peanut butter
• 2 teaspoons curry powder
• 1 teaspoon honey
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 scoop (30g) pure protein powder

Method:

• Place the coconut milk, peanut butter, honey, curry powder and spices in a small saucepan and simmer over a low heat for ( minutes to cook off the spices and to melt the peanut butter
• Mix together in a blender the protein powder with 1/3 cup water until smooth
• Using a whisk to the whisk the sauce while you pour in the protein powder mix
• Whisk continually until smooth and evenly mixed and it comes to temperature, approximately 2 minutes

Nutritional Value per portion:

• Calories: 95
• Total fats: 5.5g
• Total carbohydrates: 4.7g
• Sugars: 2g
• Protein: 6.1g

Recipe Notes:

• Store covered in an airtight container in the fridge for up to 7 days
• This recipe is freezer friendly to be consumed within 6 months
• Sauce can be served hot or cold
• 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 Hollandaise 

Makes: 8 portions

Ingredients: 

• 1 cup Chobani yoghurt
• 1 scoop (30g) pure protein powder
• 3 egg yolks
• 2 teaspoons lemon juice 
• 3/4 teaspoons Dijon mustard
• 1 teaspoon butter
• 1 tablespoon dried dill

Method:

• Place the yoghurt, protein powder, egg yolks, lemon juice and mustard in a bullet blender and process until smooth and well combined
• Place the mixture into a completely dry glass or stainless steel bowl
• Place the bowl over the top of a pot of simmering water to create a double boiler
• Continually whisk the mixture for approximately 10 minutes until it thickens
• Carefully remove the hot bowl from the saucepan and place on a heat resistant surface
• Add the butter and dried dill into the sauce and continue to whisk until the butter has melted and with the dried dill is well combined
• Serve warm

Nutritional Value per Portion:

• Calories: 56
• Total fat: 2.3g
• Total carbohydrates: 3.2g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for up to 7 days
• Can be used cold in wraps and salads
• 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 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.

Yoghurt Protein Dressing 

Makes: 6 portions

Ingredients:

• 2 tablespoons natural yoghurt
• 1 teaspoon lemon juice
• 1 teaspoon honey
• 1/2 teaspoon Dijon mustard
• 30g natural protein powder

Method:

• Place all ingredients in a food processor or blender
• Process until smooth
• Chill for 30 minutes before serving in your chosen salad

Nutritional Value per portion:

• Calories: 68
• Total fat: 1.9g
• Total carbohydrates: 7g
• Protein: 6.1g

Recipe Notes:

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

Slimmers Creamy Salad Dressing

Ingredients:

• 1/4 cup natural yoghurt
• 1 tablespoon lemon juice
• 2 teaspoons extra Virgin olive oil
• 1 heaped teaspoon Dijon Mustard
• 1 chicken stock cube
• 1 clove garlic

Method:

• Place all ingredients into a blender and process until well combined
• Pour into a mason jar or a container with a well sealing lid and store in he fridge until required for use.

Recipe Notes:

• Store in a mason jar or well sealing container for up to 2 weeks
• 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.

Honey Mustard Salad Dressing

Ingredients:

• 3/4 cup pot set natural yoghurt
• 2 teaspoons Dijon Mustard 
• 2 teaspoons honey
• 1 1/2 teaspoon wholegrain mustard
•  1/2 teaspoon sea salt

Method:

• Place the yoghurt, Dijon Mustard, honey and sea salt into a blender and process until well combined 
• Add in the wholegrain Mustard and lightly pulse/process until just combined
• Store in an airtight container in the fridge until required to dress a salad 

Recipe Notes:

• Store in an air tight container in the fridge for up to a week
• 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.

C4K Classic Salad Dressing

Ingredients:

• 2 tablespoons balsamic vinegar
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic salt
• Pinch oc sugar

Method:

• Place all ingredients into a blender and process until well combined
• Pour the dressing into a mason jar (or a container with a well sealing lid) and store in the fridge until required
• Add dressing to your salad to suit your tastes.

Recipe Notes:

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