Baked Chocolate Protein Cheesecake

Makes: 8 portions

Ingredients:

• 200g cream cheese
• 1/4 cup natural yoghurt
• 1 espresso shot
• 1 egg
• 2 scoops (60g) chocolate protein powder
• 1 tablespoon cacao
• 3 teaspoons stevia (or sweetener of your choice)

Method:

• Preheat the oven to 160 degrees Celsius and lightly spray two mini springform pans with cooking spray
• Place all ingredients into a blender and process until well combined
• Pour the batter evenly between the prepared mini pans
• Bake for 25-30 minutes or until the outsides are set with a gentle wobble in the middle
• Allow to cool to room temperature and then place in the fridge for at least 3 hours to set.

Nutritional Value per portion:

• Calories: 104
• Total fats: 7.1g
• Total carbohydrates: 2.2g
• Sugars: 1.1g
• Protein: 8.8g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 5 days
• This recipe is best served fresh
• Picture shows the cheesecake served with fresh strawberries and mascarpone
• 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.

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.

Breakfast Frittata

Makes: 12

Ingredients:

• 1/2 cup sour cream
• 6 eggs
• 2 garlic cloves, finely grated
• 150g bacon pieces
• 150g button mushrooms
• 150g cherry tomatoes
• 150g sharp cheddar cheese

Method:

• Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
• In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
• Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
• Stir through the chopped ingredients into the egg mixture until well combined
• Spoon the mixture evenly between the prepared muffin tray
• Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
• Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 164
• Total fats: 12.1g
• Total carbohydrates: 1.7g
• Sugars: 0.8g
• Protein: 10.4g

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
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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 Baked Frittata

Makes: 10

Ingredients:

• 300g pumpkin
• 150g bacon, roughly diced
• 50g baby spinach
• 100g feta cheese, crumbled
• 2 garlic cloves, finely chopped
• 6 eggs
• 150ml cream

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
• Set aside to cool slightly
• Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
• Place the eggs and cream in a mixing bowl and whisk together until well combined
• Add in all remaining ingredients and stir through
• Evenly spoon the into he wells of silicon muffin tray
• Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
• Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
• Alternatively serve warm.

Nutritional Value per Frittata:

• Calories: 169
• Total fat: 11g
• Total carbohydrates: 4g
• Sugars: 1.6g
• Protein: 11.5g

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
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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

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
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.

Spicy Sweet Potato Hummus
Makes: 12 x 50g portions

Ingredients:

• 200g sweet potato
• 400g can chick peas, drained and rinsed
• 1/4 cup tahini
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 4 garlic cloves
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground chilli (optional)
• 2 scoops (60g) pure protein powder

Method:

• Preheat the oven to 180g degrees
• Place the sweet potato whole and unpeeled directly in the rack and bake for 30-40 minutes until cooked through
• Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off
• Peel and roughly chop the sweet potato and place in a food processor
• Place all ingredients into a food processor and blend under smooth.

Nutritional Value per portion:

• Calories: 92
• Total fats: 5.7g
• Total carbohydrates: 8.9g
• Sugars: 1.1g
• Protein: 6.7g

Recipe Notes:

• Store in an air tight container in the fridge for up to 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Suggested to freeze in an ice cube tray for single serve portions
• 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 Hotcakes
Makes: 2 large or 4 small


Ingredients:

• 2 egg whites
• 1 scoop (30g) vanilla protein powder
• 1/4 cup almond meal
• 1/2 teaspoon baking powder
• 1 tablespoon milk

Method:

• Using electric mixers to beat the egg whites until you have stiff peaks
• Fold through the remaining ingredients gently until well combined
• Using a heavy based frying pan over a medium heat heat some cooking spray
• Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
• Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
• Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

• Calories: 84
• Total fats: 3.9g
• Total carbohydrates: 2g
• Sugars: 0.6g
• Protein: 10.3g

Recipe Notes:

• Store in an air tight container for up to 2 day
• Batter can be also stored covered in the fridge for up to 2 days
• The cooked Hotcakes are freezer friendly to be consumed within 5 months
• Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
• 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.

Passionfruit Protein Butter

Makes: 10 x 25g portions

Ingredients:

• 170g Passionfruit pulp
• 1 tablespoon water
• 2 eggs
• 2 scoops (60g) pure protein powder
• 3 tablespoons xylitol*
• 2 tablespoons coconut oil, melted

*xylitol can be substituted with any low calorie artificial or natural sweetener of your choice

Method:

• Place the water, eggs, protein powder and xylitol is a blender and process until smooth
• Pour the egg mixture into a small heavy based sauce and add in the Passionfruit and mix until well combined
• Turn the heat on and over a medium low heat, whisk for 1-2 minutes
• Add the coconut oil and continually whisk for 5-10 minutes until thickened
• Transfer to air tight container to cool completely, the Passionfruit Protein Butter will continue to thicken as it cools.

Nutritional Value per portion (25g):

• Calories: 77
• Total fats: 3.7g
• Total Carbohydrates: 4.3g
• Sugars: 2g
• Protein: 6.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly but is best fresh
• To have a thinner final product add 1 tablespoon of water
• 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

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.