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

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.

Chocolate Hazelnut Protein Discs

Makes: 30

Ingredients:

• 1 1/2 cups hazelnut meal
• 5 scoops (150g) chocolate protein powder 
• 1 1/2 cups rolled oats 
• 1/2 cup almond meal
• 1/2 cup cashew butter
• 1/4 cup coconut oil, melted
• 1/4 cup chia seeds 

Method:

• Combine all ingredients into a high powered food processor and process until well combined and starts to ball together 
• Split the mixture into 2 even portions and in plastic wrap roll into an even log shape approximately 3cm thick 
• Place in the freezer for 30 minutes
• Unwrap the logs and slice in 1cm thick Discs
• Store in a zip lock bag in the freezer.

Nutritional Value per disc: 

• Calories: 135
• Total fat: 9.3g
• Total carbohydrates: 5.9g
• Protein: 7.1g

Recipe Notes:

• Store in a zip lock bag in the freezer 
• Cashew butter can be replaced with peanut butter or almond butter if desired
• 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 

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.

BLT Cup

Makes: 2

Ingredients: 

• 80g streaky bacon (3 pieces)
• 1/2 cup shredded lettuce
• 1 tomato, diced 
• 4 cherry bocconcini, chopped
• 1/3 cup Chobani yoghurt 
• 1/2 scoop (15g) pure protein powder 
• 1/2 teaspoon Dijon mustard 

Method:

• Preheat oven to 180 degrees 
• Line the inside of 2 muffin cup with a piece of bacon in each 
• Cut the remaining bacon piece in half and line the base with the 1/2 bacon piece
• Fill both muffin cups with an alfoil ball and bake for 15-20 minutes
• Remove the ball and cook for a further 5 minutes 
• Take the bacon cups out of the oven and replace the alfoil ball to help the cup retain its shape to cool while you prepare the filling
• Place the yoghurt, protein powder and mustard in a bullet blender and process until well combine, you may need to add a small splash of water to fully process
• Place the prepared lettuce, tomato and bocconcini in a small mixing bowl and pour the dressing over the top mixing well so the salad is fully coated
• When you are ready to serve remove the alfoil ball and split the salad mixture between the two lettuce cups

Nutritional Value per BLT Cup:

• Calories: 203
• Total fat: 11.5g
• Total carbohydrates: 4.3g
• Protein: 19g

Recipe Notes:

• Best served fresh
• Bacon cup can be stored in an airtight container for up to 4 days, do not fill until ready to serve 
• Alternatively bake the oven for 15 minutes roughly chop and stir through the salad for a BLT chop salad 
• 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.

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 

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.

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

• 500g lean chicken mince
• 125g cream cheese
• 1 scoop puree protein powder (see recipe Notes for alternative option)
• 4 garlic cloves, finely diced 
• 1 shallot, finely diced 
• Salt & pepper, to taste 

Method: 

• Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
• Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
• Place the bowl in the freeze for 30 minutes 
• Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
• Divide the mince into 8 even portions
• Divide the cream cheese mixture into 8 even portions and roll into small balls
• Flatten the mince put to a very thin Burger shape 
• Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
• Repeat until all 8 kiev balls are prepared
• To give them a nice smooth finish use damp hands to give the ball one last roll
• Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

• Calories: 122
• Total fat: 5.3g
• Total carbohydrates: 1.7g 
• Protein: 17g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
• For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
• 
• Protein powder can be replaced by 1 tablespoon of corn flour if required 
• 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

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.

Potato Salad 

Ingredients:

• 750g potatoes
• 2 vegetable stock cubes
• 1 shallot, diced
• 3 spring onions, sliced
• 1/2 cup baby spinach, shredded
• 1 cup sour cream
• 1/4 cup garlic aioli of mayonnaise 

Method:

• Peel and dice the potatoes to an even size of your choice
• Place the potatoes in a saucepan, cover with water and add the stock cubes
• Simmer for approximately 15 minutes until just cooked, the potato cubes should be soft of the outside with a slight firmness in the centre
• Drain the potatoes and allow to cook slightly 
• In a mixing bowl combine the remaining ingredients until well combined
• Gently stir the potatoes through the dressing and place in the fridge covered 
• Serve chilled

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly but it is 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.