Creamy Mushroom Protein Sauce 

Makes: 2 large or 4 small portions

Ingredients:

• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 1 teaspoon unsalted butter
• 100g mushrooms, sliced
• 1 cup water
• 3 beef stock cubes
• 2 tablespoons light sour cream
• 30g natural protein powder

Method:

• Sauté the onion and garlic in the butter for 2-3 minutes until the onion softens
• Add in the mushrooms mixing well to coat with the remaining butter
• Add in the water and stock cubes and simmer with the lid on for 5-10 minutes 
• In a blender process the sour cream and protein powder together until smooth
• Stir the protein sour cream mixture into the sauce and mix well
• Replace the lid and simmer for another 3-5 minutes to allow the sauce to thicken
• Serve with your choice or grilled meat and vegetables. 

Nutritional Value per portion (4):

• Calories: 83
• Total fats: 4.6g
• Total carbohydrates: 5.8g
• Protein: 7.6g

Recipe Notes:

• Store covered 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.

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.

Honey Mustard Chicken

Serves: 4 or 10 bariatric portions

Ingredients:

• 1 medium onion, finely diced
• 1/2 celery stalk, finely diced
• 1 large carrot, finely diced
• 3 garlic cloves, finely grated
• 600g chicken thigh fillers, evenly chopped
• 3/4 cup chicken stock
• 1 cup low fat cream
• 2 tablespoons wholegrain mustard
• 1 tablespoon Dijon Mustard
• 2 tablespoons honey
• 30g natural protein powder (optional)
• 1 tablespoon corn flour

Method:

• Sauté the onion, celery, carrot and garlic in some cooking spray until the onion softens, approximately 2-3 minutes
• Add in the chicken and brown off and seal the chicken
• Add in 1/2 cup of the chicken stock, cream, mustards and the honey and slowly simmer for 15 minutes
• In the remaining 1/4 cup chicken stock add the protein powder and corn flour to form a paste
• Stir the paste into the saucepan and simmer for a further 5 minutes until thickened

Nutritional Value per serve (10):

• Calories: 172
• Total fats: 3.6g
• Total carbohydrates: 8g
• Protein: 20.8g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 3 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.

Choc Berry Cheesecakes 

Makes: 12 mini cheesecakes or square slice

Base Ingredients:

• 1/2 cup almond meal
• 1 scoop chocolate protein powder
• 2 teaspoons unsweetened cocoa powder
• 1 teaspoon xylitol
• 1/4 cup coconut oil, melted

Cheesecake Ingredients:

• 3/4 teaspoon gelatine powder
• 125g extra light cream cheese
• 1/3 cup strawberry puree, fresh or frozen 
• 1 1/2 teaspoons xylitol
• 1 scoop vanilla protein powder
• 150ml heavy cream

Method:

• To prepare the base combine all ingredients into a mixing bowl
• Lightly spray the mini cheesecake tray and bases or line a 15-18cm square cake tin with plastic wrap
• Evenly spread the mixture across the 12 wells and press down well or evenly spread across the prepared cake tin for a slice
• Place in the fridge while you prepare the cheesecake filling
• To prepare the filling, dissolve the gelatine powder in 1 tablespoon of boiling water
• Place in a food processor with the strawberry puree, xylitol and cream cheese until well combined
• Add in the protein powder and quickly blitz
• In a small mixing bowl use the electric beaters to whip the cream until firm
• Fold the two mixtures together with a spatula until just combined 
• Even spread the mixture between the mini cheesecakes of evenly over the tin base
• Allow to chill in the fridge for a minimum of 4 hours or if you can wait for best results overnight 
• Serve topped with a light grating of dark chocolate.

Nutritional Value Per Mini Cheesecake 

• Calories: 109
• Total fat: 7.5g
• Total carbohydrates: 4.7g
• Protein: 5g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days 
• For an icy treat store in the freezer to be consumed within 3 months 
• Xylitol can be replaced with either natural or artificial sweetener of your choice
• Strawberry can be replaced for any type of Berry of your choice.

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.

Paneer & Pea Curry 

Serves: 4 or 8 bariatric portions

Ingredients:

• 1 onion, finely diced 
• 1/2 celery stalk, finely diced
• 4 garlic cloves, finely grated 
• 2 teaspoons freshly grated ginger 
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric 
• 1/2 teaspoon garam masala
• 1/2 teaspoon ground chilli (optional)
• 400ml condensed tomato soup
• 400ml can whole peeled tomatoes 
• 200g paneer cheese, cut into 1-1.5cm cubes
• 3/4 cup frozen baby peas
• 100g mushrooms, sliced 
• 1/2 cup milk
• 45g natural protein powder

Method:

• Sauté the onion, celery, garlic and ginger in some cooking spray until the onion starts to soften 
• Add in the dried spices and lightly toast, approximately 1-2 minutes, until aromatic 
• Add in the tomato soup, canned tomatoes, paneer, peas and mushrooms and stir well
• Bring the saucepan to a slow simmer, place the lid on the saucepan and simmer over a low heat for 60-90 minutes
• Mix the protein powder into the milk to make a paste and then add to the curry stirring through well
• Simmer for 3-5 minutes with the lid off
• Serve with your choice of naan, rice or oh it’s own.

Nutritional value per portion (8):

• Calories: 170
• Total fat: 8.5g
• Total carbohydrates: 14g
• Protein: 10.6g

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.

Chickpea Veggie & Feta Mini Burgers 

Makes:  22 by 60g mini burgers

Ingredients:

• 400g can chickpeas, drained & rinsed
• 1 small onion
• 4 garlic cloves
• 1 large carrot
• 120g sweet potato
• 1 cup baby spinach 
• 180g danish feta 
• 100g natural protein powder
• 1/2 cup lentil flour 
• 1 cup wholemeal breadcrumbs 

Method:

• Roughly chop the vegetables and place in a high powered food processor, pulse a couple times 
• Add in the remaining ingredients into the food processor and process until thick and smooth
• Heat a frying pan over a medium heat and spray with cooking spray 
• Spray egg rings with cooking spray and place in the frying pan
• Spoon a heaped tablespoon (60g) of the mixture into egg ring and flatten the mixture with the back of your spoon
• Cook for 2-4 minutes until golden, remove the egg ring the flip cooking the other side 2-4 minutes 
• Serve with tzatziki on the side

Nutritional Value per Mini Burger

• Calories: 93
• Total fat: 1.5g
• Total carbohydrates: 10.5g
• Protein: 7.1g

Recipe Notes:

• Store covered in the fridge for the maximum of 5 days 
• This scope is freezer friendly to be consumed with 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 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.

Chocolate Fruit & Nut Protein Uglies

Makes: 18

Ingredients:

• 6 scoops chocolate protein powder
• 1/2 cup rolled oats 
• 1/2 cup almond meal
• 1/2 cup dark choc chips
• 1 cup sultanas 
• 1/2 cup chopped dried apricots
• 1 1/2 teaspoons baking powder
• 1 cup natural yoghurt
• 1/4 cup milk

Method:

• Preheat the oven to 180 degrees Celsius and line 2 trays with baking paper
• Place all ingredients into a mixing bowl and stir until well combined 
• Spoon a heaped tablespoon of mixture onto the prepare baking tray allowing at least 2cm between each ugly
• Bake for 20-25 minutes until golden and cooked through
• Allow to cool on a rack.

Nutritional Value per Ugly:

• Calories: 143
• Total fat: 5g
• Total carbohydrates: 18.5g
• Protein: 8g

Recipe Notes:

• Store in an air tight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• What is an ugly? It’s a Holly creation that is a hybrid between a scone, muffin and a biscuit. Easy to make, tasty to eat but UGLY to look at 😂

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 Pesto Balls

Makes: 15

Ingredients:

• 500g lean chicken mince
• 6 portions of C4K Kitchen’s Basil Protein Pesto 
• 2/3 cup breadcrumbs
• 30g natural whey protein powder

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper or silicon mats
• Place all ingredients in a mixing bowl and massage the mixture together using your finger tips until well combined
• Divide the mixture into 15 even portions
• Use damp hands to roll into balls and place on the prepared baking tray
• Bake for 20 minutes until baked through.

Nutritional Value per Ball:

• Calories: 103
• Total fat: 4.4g
• Total carbohydrates: 4.6g
• Protein: 11.3g

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.

Basil Protein Pesto 

Makes: 12 portions

Ingredients:

• 40g fresh basil
• 4 garlic cloves
• 1 long red chilli
• 1/4 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 60g natural whey protein powder
• 3 tablespoons chicken stock
• 2 tablespoon extra virgin olive oil

Method:

• Place all the ingredients in a food processor and process until you have your preferred consistency.

Nutritional Value per portion:

• Calories: 132
• Total fat: 9.2g
• Total carbohydrates: 1.6g
• Protein: 10.8g

Recipe Notes:

• Picture shown has 1 portion of Pesto with Konjac spaghetti and poached chicken
• Store in airtight container in the fridge for the maximum of 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.