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.

Parmesan Chilli Zucchini Thins

Ingredients:

• 1 zucchini 
• 1 teaspoon extra virgin olive oil
• 1 tablespoon grated Parmesan cheese
• 2 garlic cloves, finely chopped 
• 1 teaspoon mixed herbs 
• 1/2 teaspoon ground chilli powder

Method:

• Preheat oven to 180 degrees Celsius
• Thinly slice the zucchini into rounds using a mandolin 
• Place the garlic cloves and Parmesan into a food processor and process until ground like a breadcrumb texture 
• Place all ingredients into ziplock bag and seal
• Massage the ingredients together so each zucchini thin is coated 
• Lay the zucchini Thins onto a pizza tray in a single layer
• Bake for 15 minutes
• Remove from the tray to a wire cooling rack while still warm as become difficult once cheese has set

Recipe Notes:

• Store in an air tight container below 27 degrees 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.

Lentil and Vegetable Curry

Serves: 4

Ingredients:

• 1 can drained and rinsed lentils (or 1 & 1/2 cups soaked lentils)
• 70g onion
• 80g carrot
• 50g parsnip
• 80g celery
• 80g zucchini
• 80g eggplant
• 100g pumpkin
• 3 garlic cloves 
• 1 long red chilli
• 1 can whole peeled tomatoes
• 2 cups vegetable stock
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric 
• 1/2 teaspoon paprika

Method:

• Dice all vegetables to your preferred texture and size
• Place all ingredients into a saucepan and bring to the boil
• Place the lid on the saucepan and reduce the heat to a gentle simmer
• Simmer for 60-90 minutes
• Serve with rice or 2ID naan 

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 Quinoa Risotto

Serves: 6-8 small portions

Ingredients:

• 1 teaspoon rice bran oil
• 250g chicken mince 
• 70g cauliflower, grated
• 70g onion, finely diced
• 100g mushroom, roughly chopped
• 2 garlic cloves, finely diced
• 3 dried porcini mushroom pieces, finely chopped
• 3 chicken stock cubes
• 150g quinoa
• 2 1/4 cups water

Method:

• Place the oil, mince, cauliflower, onion, garlic and mushrooms in a saucepan and sauté for 5 minutes until the onions softens and the chicken is sealed
• Rinse the quinoa and then add to the saucepan with the stock cubes and the water
• Stir well then bring to the boil
• Give one more quick stir, place the lid on the saucepan and reduce the heat to a medium-low heat and simmer for 15 minutes 
• Remove from the heat, do not remove the lid – allow to sit for another 10 minutes
• Remove the lid and stir well before serving

Nutritional Value per serve (6 portions)

• Calories: 144
• Total fat: 9.4g
• Total carbohydrates: 7g
• Protein: 9.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• When reheating add a dash of water or stock to rehydrate
• Also delicious served cold as a salad
• 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.

Protein Enriched Spinach Dip

Makes: 15 x 30g portions

Ingredients:

• 8 garlic cloves
• 100g extra light cream cheese
• 150ml light sour cream
• 4 tablespoons natural protein powder
• 1 tablespoons dried onion flakes
• 2 cups baby spinach
• 1/4 cup grated parmesan cheese

Method:

• Roast the garlic clove in the husks in a 180 degree Celsius oven for 15 minutes
• Allow to cool enough to handle and remove the husks
• Place the roasted garlic cloves in a high powered food processor with all other ingredients and process until smooth
• Allow to set in the fridge for a minimum of 30 minutes before serving

Nutritional Value per 30 portion:

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2g
• Total protein: 6.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months.  An ice cube tray is a great way to freeze in small portions.

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 Red Curry Chicken Balls

Makes: 16

Ingredients:

• 4 slices wholemeal bread
• 1 cup protein enriched light milk
• 500g chicken mince
• 3 cloves garlic, finely grated 
• 1cm ginger, finely grated
• 2 tablespoons Thai red curry paste
• 1/2 medium onion, finely diced
• 1/4 cup shredded fresh coriander 
• 1 cup baby spinach, finely shredded

Method:

• Cut the crusts from the bread and discard
• Cut the bread into cubes and soak the cubes in the milk for a minimum of an hour
• Preheat an oven to 180 degrees Celsius and line 2 baking trays with a silicon mat or baking paper
• Using your finger tips to break up the soaked bread, add in the remaining ingredients and massage through your fingers until well combined
• Divide the mixture into 16 even portions and roughly shape into a ball shape then place on the prepared tray
• It is quiet a wet mixture so you are unable to roll into a tidy ball
• Bake in the preheated oven for 20 minutes

Nutritional Value per Ball:

• Calories: 88
• Total fat: 4.1g
• Total carbohydrates: 4.8g
• Protein: 7.8g

Recipe Notes:

• Store in an air tight container 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.

Roast Pumpkin Thins

Portion: 1

Ingredients:

• 150g butternut pumpkin
• 1 teaspoon extra virgin olive oil
• 1 tablespoon mixed dried herbs
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Method:

• Preheat oven to 150 degrees Celsius
• Thinly slice the pumpkin using a mandolin
• Place the oil, herbs, paprika & garlic into a ziplock bag
• Seal the bag and combine well
• All in the sliced pumpkin, reseal and then massage the oil mixture to completely coat both sides of all pumpkin slices
• Using a pizza tray (tray with holes in it) layer the Pumpkin Thins one layer thick on the tray
• Bake in the preheated oven for 15 minutes
• Without opening the door turn off the oven and leave the trays in the oven for another 20 minute.
• Transfer to a wire rack to cool

Nutritional Value per Portion:

• Calories: 96
• Total fat: 3.9g
• Cholesterol: 0g
• Total carbohydrates: 16.9g
• Protein: 1.6g

Recipe Notes:

• Store in an air tight container below 27 degrees Celcius for a maximum of 2 days
• This recipe 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.

Protein Brownie Bites

Makes: 60

Ingredients:

• 150g walnuts
• 250g pitted prunes
• 3 scoops chocolate protein powder
• 2 tablespoons coconut oil
• 2 tablespoons maple syrup 
• 1 teaspoon vanilla extract 
• Pinch salt 

Method:

• Place all ingredients into a high powered food processor and blend until it resembles textured breadcrumbs
• Pinch 10g of mixture together and squash in the palm of your hands to firmly pack the mixture together then roll into a bowl
• Repeat until all mixture is used 

Nutritional Value per Ball:

• Calories: 40
• Total fat: 2.2g
• Cholesterol: 0mg
• Sodium: 0.1mg
• Total carbohydrates: 4.1g
• Protein: 1.5g

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
• For best freezer results, snap freeze the balls on a silicon mat and once frozen transfer to a zip lock bag

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.

Muesli Protein Balls

Makes: 70 balls

Ingredients:

• 1 cup pitted dates
• 2 1/2 cups toasted muesli
• 2 scoops vanilla protein powder
• 1/3 cup maple syrup
• 1/4 cup melted coconut oil

Method:

• Place all ingredients into a food processor and blend until smooth
• It will appear like breadcrumbs but when pinched together it will come together
• Roll the mixture into teaspoon sized balls

Nutritional Value per ball:

• Calories: 33
• Total Fat: 1g
• Cholesterol: 0mg
• Sodium: 7.2mg
• Potassium: 35.1mg
• Total Carbohydrates: 5.7g
• Dietary Fibre: 0.4g
• Protein: 1g

Recipe Notes:

• Store in an airtight container in the fridge for up to 1 week
• 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.