Vegetable Soup

Serves: 10

Ingredients:

• 1 leek, diced
• 1 onion, diced
• 2 carrots, diced
• 1 parsnip, diced
• 1 zucchini, diced 
• 1 turnip, diced
• 1 celery stalk, diced 
• 2 medium potatoes, diced
• 200g butternut pumpkin, diced
• 200g sweet potato, diced 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 4 garlic cloves, finely diced 
• 4 vegetable stock cubes
• 8 mushrooms, thinly sliced 
• 1/4 wombok cabbage, finely shredded
• Salt & pepper, to taste 

Method:

• Prepare your vegetables cutting to your preferred texture
• Place all ingredients except the mushrooms and cabbage into your slow cooker bowl 
• Cover with water by approximately 3cm above the vegetables 
• Cook on LOW for 5-6 hours
• Add in the cabbage and mushrooms cooking on LOW for another 1 hour or HIGH for 30 minutes
• Serve immediately 

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has the soup topped with fresh parsley and pork crackle as croutons 
• Delicious served with fresh crusty bread or bread rolls 

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 Meringue Protein Cookies

Makes: 36 cookies
Ingredients:

• ½ cup caster sugar
• 2 scoop chocolate protein powder
• ½ teaspoon cinnamon
• 4 eggs whites
• ¼ teaspoon cream of tartar

Method:

• Preheat the oven to 120 degrees Celsius and over 2 baking sheets with alfoil
• Combine the sugar, protein powder and cinnamon until well mixed and set aside
• Place the egg whites in a mix master and whisk with the cream of tartar until foamy
• Raise the speed to medium and add in a tablespoon of the dry mixture at a time
• Continue to whip until all the dry mixture is included and until the mixture forms stiff peaks
• Spoon the mixture into a piping bag and pipe the mixture into 3cm circles
• Bake for 75 minutes and turn off the oven but do not open the oven door
• Leave the trays in the oven for 60 minutes before removing from the oven and placing on a cooling rack.

Nutritional Value per Cookie:

• Calories: 26
• Total fat: 0g
• Total carbohydrates: 3.6g 
• Protein: 3g 

Recipe Notes:

• Store in an airtight container for a maximum of 10 days
• 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. 

Cherry Ripe Bites

Makes: 24 bites

Ingredients:

• 420g pitted cherries, drained
• 1/2 cup shredded coconut
• 2 scoops (60g) vanilla protein powder 
• 2 tablespoons chia seeds
• 2 tablespoons coconut oil
• 1 tablespoon coconut flour
• 150g 90% dark chocolate 

Method:

• Line a loaf tin with plastic wrap
• Place all ingredients, except the dark chocolate, into a food processor and process until combined 
• Spread the mixture evenly into the lined loaf tin and refrigerate overnight
• Remove the cherry slice and cut evenly into 24 cubes
• Break up the chocolate and place in a clean and dry metal or glass bowl
• Sit the bowl over a simmering saucepan of water ensuring the water doesn’t touch the base of the container with the chocolate 
• Stir with a butter knife until the chocolate is 3/4 melted
• Remove from the heat and continue to stir until fully melted 
• Gently roll each of the 24 cherry bites in the chocolate until lightly coated 
• Allow the chocolate to set for a minimum of an hour before enjoying.

Nutritional Value per Bite:

• Calories: 126
• Total fats: 9.9g
• Total carbohydrates: 8.8g 
• Protein: 4g

Recipe Notes

• Store in an airtight 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 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.

Hot Cross Bun Protein Discs 

Makes: 20

Ingredients:

• 2 scoops (60g) vanilla protein powder
• 1/3 cup coconut flour
• 1 cup rolled oats 
• 1 cup sultanas 
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cardamom
• 1/4 cup melted coconut oil
• 1/4 cup honey
• 1/4 cup skim milk
• 30g white chocolate 

Method: 

• Place all ingredients, except the white chocolate into a high powered food processor and blend until ground and starts lumping together 
• Split the mixture into 2 even portions
• Roll into a log shape approximately 12cm long
• Wrap and roll in glad wrap and compress tightly to about 10cm long
• Repeat with the second portion
• Place in the freezer for 30-60 minutes to set
• Remove from the freezer and cut into 1cm thick portions
• Lay flat on a dry and clean chopping board
• Place the chocolate in a zip lock bag and melt in the microwave in 15 seconds bursts until the chocolate has melted
• Snip a tiny corner off the bag and pipe the chocolate onto the Protein Discs in a classic hot cross bun shape 
• Allow the chocolate to reset before transferring to storage container 

Nutritional Value per Disc:

• Calories: 100
• Total fat: 4.1g
• Total carbohydrates: 16.1g
• Protein: 4g

Recipe Notes:

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

Thai Green Curry Paste

Ingredients:

• 1 lemongrass stalk
• 3 green chillies, sliced
• 2 shallots, sliced
• 6 garlic cloves
• 2cm fresh ginger, sliced 
• 2 kaffir lime leaves
• 1/2 cup fresh coriander leaves and stems
• 1/2 cup fresh basil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander 
• 1/2 teaspoon ground white pepper 
• 1/2 teaspoon salt
• 2 teaspoons brown sugar
• 1 tablespoon soy sauce 
• 1 teaspoon sesame oil
• Juice from 1 lime
• 45g pure protein powder (optional)

Method:

• Place all ingredients in a high powered blender and process until just combined
• If required add a touch of water to bring the paste together 

Recipe Notes:

• Store covered in the fridge for the maximum of 7 days
• Freezer in an IceCube tray and then when frozen transfer into a zip lock bag for a maximum of 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.

Cherry Ripe Smoothie Bowl 

Serves: 1

Ingredients:

• 1/2 cup Chobani natural yoghurt 
• 1/2 scoop (15g) chocolate protein powder
• 1 teaspoon cherry syrup 
• 20g cherry, canned or jarred – drained & chopped
• 2 teaspoons shredded coconut 
• 2 teaspoons black chia seeds

Method: 

• Drain the cherries reserving 1 teaspoon of the mixture
• Place the yoghurt, protein powder and reserved cherry liquid into a blender and process until well combined
• Pour into your serving bowl
• Top with the coconut, chia seeds and cherries in your desired fashion
• For the best consistency, allow to set and refrigerate overnight otherwise serve immediately.

Nutritional Value per portion:

• Calories: 249
• Total fats: 6.8g
• Total carbohydrates: 23g 
• Protein: 25.6g

Recipe Notes:

• Store covered in the fridge for 24 hours
• 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.

Chocolate Hazelnut Mini Cheesecakes 

Makes: 12 Mini Cheesecakes 

Base Ingredients:

• 90g hazelnuts 
• 1 scoop (30g) chocolate protein powder 
• 2 teaspoons xylitol 
• 1/4 cup coconut oil, melted

Cheesecake Ingredients:

• 2 teaspoons gelatine 
• 220g extra light cream cheese 
• 2 scoops (60g) chocolate protein powder 
• 2 teaspoons xylitol 
• 1 teaspoon vanilla
• Pinch salt
• 3/4 cup thickened cream

Method:

• Place the hazelnuts in a high powered blender and process until in a meal like consistency 
• Take out 2 teaspoons of the hazelnut meal and set aside
• In a small mixing bowl add the remaining ingredients and mix well with a butter knife
• Evenly spread the base mixture between the 12 mini cheesecake bases and use your fingers tips to press down well
• Place in the refrigerator while you prepare the topping
• To prepare the cheesecake topping place 1 tablespoon of boiling water and gelatine in a blender and process until dissolved
• Add in the cream cheese and blender
• Add in the protein powder, xylitol, vanilla and salt blending until smooth then set aside
• Place the thickened cream in a clean dry bowl and beat with electric beaters until beaten to form soft peaks
• Fold the chocolate mixture into the whipped cream with a spatula until just combined
• Evenly top the bases with the filling then lightly sprinkle with the reserved ground Hazelnut 
• Refrigerate for a minimum of 4 hours but preferably overnight.

Nutritional Value per Cheesecake:

• Calories: 148
• Total fats: 14.4g
• Total carbohydrates: 3.7g
• Protein: 10.4g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Chocolate 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.

Cheeky Chocolate Cake 

Makes: 1 x 18cm round cake

Ingredients:

• 250g butternut pumpkin, finely grated 
• 2 eggs, lightly beaten
• 1/4 cup maple syrup
• 1/4 cup rice malt syrup
• 1 teaspoon vanilla extract
• 1/2 cup melted nuttalex or coconut oil
• 2 teaspoons baking powder 
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup cacao
• 1/4 cup coconut flour 

Recipe:

• Preheat oven to 180 degrees Celsius and prepare an 18cm springform tin by lining with baking paper and spraying with cooking spray
• Combined the pumpkin, eggs, syrups, vanilla and melted nuttalex on a large mixing bowl and combine well
• Place the remaining ingredients into a sieve and sift over the pumpkin mixture
• Use a spatula to mix until well combined
• Pour into the prepared cake tin and bake for approximately 35 minutes until the edges have pulled away from the edges and a cake skewer comes out clean
• Allow to cool in the tin for 15 minutes before removing from the 10 gently transferring to your serving plate

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has the cake dusted with cacao powder
• Recommended to serve with a dollop of coconut yoghurt and some fresh berries.

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.

Tuna Salad

Makes: 3 small portions 

Ingredients 

• 2 tablespoons natural yoghurt
• 1 tablespoon garlic aioli
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon lemon juice
• Salt, to taste
• 95g tuna in springwater, drained
• 2 hard boiled eggs, diced
• 2 tablespoon corn kernels,
• 1 small red onion, finely diced
• 1/2 celery stalk, finely diced 
• 2 tablespoons fresh parsley, shredded 

Method:

• Mix together the yoghurt, aioli, mustard, lemon juice and salt and mix well
• Drain and break up the tuna and add yoghurt mix
• Add in the remaining ingredients and mix until well combined
• Serve on a wrap, cruskit or in a lettuce cup.

Nutritional Value per portion (3):

• Calories: 149
• Total fats: 7.8g
• Total carbohydrates: 6.2g
• Protein: 13.2g

Recipe Notes:

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

Mini Passionfruit Cheesecakes 

Makes: 12 mini cheesecakes 

Base ingredients:

• 1/2 cup almond meal
• 1 scoop vanilla protein powder
• 1 teaspoon xylitol
• 1/4 cup coconut oil, melted 

Cheesecake ingredients:

• 300ml thickened cream
• 2 teaspoon gelatine 
• 85g passionfruit pulp
• 125g extra light cream cheese
• 2 teaspoons xylitol 
• 2 scoops vanilla protein powder 

Method:

• To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
• Add the coconut oil and use a knife to mix well
• Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
• Refrigerate while you prepare the filling
• To prepare the filling use electric beaters to whip the cream and set aside
• Dissolve the gelatine in 1 tablespoon of boiling water
• Add the Passionfruit pulp and gelatine into a blender or food processor and process until well combined 
• Add the cream cheese, xylitol and protein powder to the Passionfruit mix and process until smooth 
• Use a spatula to fold the passionfruit mixture through the whipped cream
• Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

• Calories: 129
• Total fat: 10.8g
• Total carbohydrates: 9g
• Protein: 6.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 3 months
• Xylitol can be replaced with any natural or artificial low calorie sweetener 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.