Raspberry Protein Balls

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.



Chicken & Herb Dumplings

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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Honeycomb Mousse with Protein Crumble

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.



Chicken Keema Kebabs

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



Riceless Sushi

Riceless Sushi
Make: 6 Sushi pieces


Ingredients:

  • 1 nori sheet
  • 1 cup cauliflower rice
  • 2 teaspoons rice bran oil
  • 1 tablespoon salt reduced soy sauce
  • 2 grilled chicken Tenderloins
  • Julienne Vegetables of your choice. Picture shows; carrots, cucumber, snow peas and enoki mushrooms

Method:

  • Heat the oil in a heavy based frying pan over a medium heat and add in the cauliflower rice frying off for 2-3 minutes to slightly cook
  • Add in the soy sauce and mix thoroughly and allow to sit and cook slightly while you prepare the vegetables
  • Lay the nori sheet on a Sushi rolling mat smooth side down
  • Spread the cauli-rice mix evenly over 3/4 of the nori sheet leaving approximate 2-3cm of the nori sheet uncovered
  • Lay the Chicken Tenderloins and the julienne vegetables across the width of the nori sheet approximately 2cm from the end the cauli-rice covered end
  • Dampen the uncovered edge of the nori sheet with water to help seal the Sushi roll
  • Starting at the unopened end use the Sushi Mat using an even firm pressure to roll the Sushi log
  • Allow to sit for 5 minutes before slicing into 6 equal Sushi rounds

Nutritional Value per Sushi round:

  • Calories: 48
  • Total fats: 2g
  • Total carbohydrates: 2.2g
  • Sugars: 0.4g
  • Protein: 5.7g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 2 days
  • This recipe is not suitable for the freezer.

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.



Spinach and Ricotta Wonton Ravioli

Spinach and Ricotta Wonton Ravioli
Makes: 3 Ravioli


Ingredients:

  • 6 wonton wrappers
  • 20g frozen spinach, defrosted
  • 1 tablespoon ricotta
  • 1 teaspoon Parmesan meal
  • 1 small garlic clove, finely diced
  • Fresh red chilli, optional to taste
  • 1 tablespoon (10g) pure protein powder

Method:

  • To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place a portion of the filling in a small little dome a middle of one wonton wrappers
  • Dampen fingertips and moisten the wonton wrappers where there is no filling
  • Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
  • Repeat with the other wonton wrappers and filling
  • Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked.

Nutritional Value per Ravioli:

  • Calories: 62
  • Total fat: 0.9g
  • Total carbohydrates: 10.1g
  • Sugar: 0.4g
  • Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• 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.



Pho

Pho

Serves: 2 serves or 4 Bariatric portions


Ingredients:

  • 2 cups salt reduced beef stock
  • 1 beef stock cube
  • 4 garlic cloves, finely diced
  • 1 & 1/2cm fresh ginger, finely diced
  • 1 cinnamon stick
  • 2 star anise
  • 2 teaspoons fish sauce
  • 2 teaspoons lime juice
  • 100g eye fillet steak, thinly sliced
  • 3 broccolini stalk, sliced
  • 2 mushrooms, thinly sliced
  • 1 small carrot, julienne
  • 1/2 small zucchini, juienne
  • 1/4 red capsicum, thinly sliced

Method:

  • Place the stock, stock cube, garlic, ginger, cinnamon stick and star anise in a slow cooker bowl and cook on LOW for 4 hours
  • Remove the cinnamon and star anise
  • Add in the vegetables, fish sauce and lime juice to the slow cooker and cook on LOW for another 30 minutes
  • Add in the thinly sliced eye fillet to the slow cooker bowl and allow to sit for 5 minute to just cook through the meat
  • Serve topped with fresh chilli and coriander

Nutritional Value per Bariatric portion:

  • Calories: 112
  • Total fats: 4.1g
  • Total carbohydrates: 10.4g
  • Sugars: 2.7g
  • Protein: 10.7g

Recipe Notes:

  • For non Bariatric portions serve with rice noodles in the bottom of each bowl
  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months but 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.



Balsamic Roasted Vegetables

Balsamic Roasted Vegetables
Serves: 1

Ingredients:

  • 4 asparagus spears
  • 1 tomato, quartered or thick slices
  • 3 small button mushrooms
  • 1 clove garlic, finely grated and chopped
  • 1 tablespoons balsamic vinegar

Method:

  • Preheat then oven to 190 degrees Celsius and line a tray with baking paper
  • Place the vegetables in a zip lock bag and spray with cooking spray
  • Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes
  • Place the vegetables on the prepared tray and roast for 10-15 minutes.

Nutritional Value per serve:

  • Calories: 37
  • Total fats: 0.1g
  • Total carbohydrates: 6.7g
  • Sugars: 4.5g
  • Protein: 2g

Recipe Notes:

  • Best served fresh
  • Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash.

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.



Opti-Slaw

Opti-Slaw

Makes: 4-6 serves

Ingredients:

  • 1 & 1/2 cups shredded wombok
  • 1 carrot, grated
  • 1 small red onion, finely sliced wedges
  • 1 small red capsicum, thinly sliced
  • 1/3 cup flat leaf parsley, shredded
  • 2 teaspoons Apple cider vinegar
  • 1 tablespoon salt reduced chicken stock

Method:

  • Place all ingredients into a mixing bowl and combined well so all the ingredients are well coated

Nutritional Value per portion (6):

  • Calories: 15
  • Total fats: 0.1g
  • Total carbohydrates: 3.2g
  • Sugars: 1.3g
  • Protein: 0.6g

Recipe Notes:

  • Store covered in the fridge for a maximum of 4 days
  • This recipe is best served fresh
  • Delicious served with a blackened cauliflower steak during Opti-phase

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.



Opti-Kebabs

Opti-Kebabs

Makes: 8 kebabs

Ingredients:

  • 8 cherry tomatoes
  • 1 small red onion
  • 1 small zucchini
  • 1 small red capsicum
  • 1/2 small eggplant
  • 4 small button squash (summer squash)
  • 4 mushrooms
  • 2 cloves garlic
  • 1 tablespoons salt reduced soy sauce
  • 1 teaspoon lemon juice

Method:

  • Soak 8 wooden skewers in water while you prepare the vegetables
  • Chop the onion into 8 even sized wedges
  • Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces
  • Halve the mushrooms and button squash
  • Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables
  • Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well
  • Allow to sit for a minimum of 2 hours
  • Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering
  • Cook the skewers on a hot BBQ or grill until charred and the vegetables are cool through to suit your preferences.

Nutritional Value per Kebab:

  • Calories: 25
  • Total fats: 0.3g
  • Total carbohydrates: 4.7g
  • Sugars: 3.2g
  • Protein: 1.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • Best served freshly cooked
  • Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured)

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.