Balsamic Roasted Vegetables
Serves: 1

Ingredients:

• 4 asparagus spears
• 1 tomato, quartered or thick slices
• 3 small button mushrooms
• 1 clove garlic, finely grated and chopped
• 1 tablespoons balsamic vinegar

Method:

• Preheat then oven to 190 degrees Celsius and line a tray with baking paper
• Place the vegetables in a zip lock bag and spray with cooking spray
• Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes
• Place the vegetables on the prepared tray and roast for 10-15 minutes.

Nutritional Value per serve:

• Calories: 37
• Total fats: 0.1g
• Total carbohydrates: 6.7g
• Sugars: 4.5g
• Protein: 2g

Recipe Notes:

• Best served fresh
• Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash.

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.

Opti-Slaw

Makes: 4-6 serves

Ingredients:

• 1 & 1/2 cups shredded wombok
• 1 carrot, grated
• 1 small red onion, finely sliced wedges
• 1 small red capsicum, thinly sliced
• 1/3 cup flat leaf parsley, shredded
• 2 teaspoons Apple cider vinegar
• 1 tablespoon salt reduced chicken stock

Method:

• Place all ingredients into a mixing bowl and combined well so all the ingredients are well coated

Nutritional Value per portion (6):

• Calories: 15
• Total fats: 0.1g
• Total carbohydrates: 3.2g
• Sugars: 1.3g
• Protein: 0.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is best served fresh
• Delicious served with a blackened cauliflower steak during Opti-phase

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.

Opti-Kebabs

Makes: 8 kebabs

Ingredients:

• 8 cherry tomatoes
• 1 small red onion
• 1 small zucchini
• 1 small red capsicum
• 1/2 small eggplant
• 4 small button squash (summer squash)
• 4 mushrooms
• 2 cloves garlic
• 1 tablespoons salt reduced soy sauce
• 1 teaspoon lemon juice

Method:

• Soak 8 wooden skewers in water while you prepare the vegetables
• Chop the onion into 8 even sized wedges
• Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces
• Halve the mushrooms and button squash
• Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables
• Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well
• Allow to sit for a minimum of 2 hours
• Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering
• Cook the skewers on a hot BBQ or grill until charred and the vegetables are cool through to suit your preferences.

Nutritional Value per Kebab:

• Calories: 25
• Total fats: 0.3g
• Total carbohydrates: 4.7g
• Sugars: 3.2g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• Best served freshly cooked
• Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured)

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.

Vegetable Ratatouille

Serves: 6-8

Ingredients:

• 
1 onion, diced
• 1 celery stalk, diced
• 1 zucchini, diced
• 1 carrot, diced
• 1 small eggplant, diced
• 1 red capsicum, diced
• 4 garlic cloves
• 400g can crushed peeled tomatoes
• 1 cup sliced green beans
• 2 tomatoes, diced
• Handful fresh basil

Method:

• Place all the ingredients except the beans and fresh tomatoes into a slow cooker bowl and stir until combined
• Cook on LOW for 5 hours or HIGH for 3 hours
• Add in the beans and cook on LOW for another 60 minutes or HIGH for 30 minutes
• Stir through the fresh tomato and basil then bring to temperature

Nutritonal Value per serve (8):

• Calories: 36
• Total fats: 0.3g
• Total carbohydrates: 7.8g
• Sugars: 4.8g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Recipe can also be simmered on the stovetop until the vegetable are cooked through however it delivers the best flavour when slow cooked.

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.

Curried Minced Vegetables 

Makes: 6-8 small portions

Ingredients:

• 1 teaspoon olive oil
• 1 onion, finely diced
• 1/2 leek, finely shredded
• 1 stalk celery, finely diced
• 4 garlic cloves, finely diced
• 
1 tablespoon fresh grated ginger
• 1 carrot, grated
• 1 zucchini, grated
• 150g cauliflower, grated
• 150g broccoli, grated
• 1 small eggplant, grated
• 4 button mushrooms, finely diced
• 1 cup wombok, finely shredded
• 1/4 cup flat leaf parsley, shredded
• 1 long red chilli, finely diced (optional)
• 
1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika

Method:

• Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened
• Add in the garlic and ginger sautéing for a further 1-2 minutes
• Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required
• Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic.

Serving Suggestions:

• Serve on its own
• As pictured, in a lettuce cup
• As pictured, use as stuffing for a roasted mushroom or tomato shell
• Use as a stuffing for roasted zucchini boat 
Serve rolled in a sushi/ nori sheet (if allowed on your program)
• Serve tossed through konjac noodles (if allowed on your program)
• Serve topped with a poached egg (not during the Opti-intense program)

Nutritional Value per portion (8):

• Calories: 57
• Total fats: 1.1g
• Total carbohydrates: 9.4g
• Sugars: 3.8g
• Protein: 2.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months
• All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded.

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.

Lemon Garlic Ginger Chicken Tenderloins

Makes: 6 Tenderloins 

Ingredients:

• 6 Chicken Tenderloins, approximately 40g each
• 3 garlic cloves, finely diced
• 1 tablespoon finely grated fresh ginger
• 1 tablespoon lemon juice
• 1 teaspoon celery salt

Method:

• Place the Chicken Tenderloins in a ziplock bag 
• Add in all the remaining ingredient to the ziplock bag and mix so all the chicken tenders are well coated
• Sit in the fridge for a minimum of 4 hours but preferably overnight
• To cook spray a heavy based frying pan over a medium heat and pan fry for 3-4 minutes each side or until the chicken is cooked through.

Nutritional Value per tenderloin:

• Calories: 61
• Total fat: 0.5g
• Total carbohydrates: 0.9g
• Sugars: 0.1g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, either raw on marinade or cooked

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.

Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• 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 Jelly 

Makes: 5 portions (approximately 110ml per portion)

Ingredients:

• 1 packet diet jelly
• 4 scoops BODIEz clear protein water powder
• 1 cup water
• 1 cup boiling water

Method:

• Place 1 cup of water in a blender with the protein water powder and process until fully disbursed
• The mixture will be very foamy, allow to sit for 60 minutes or until the foamy has gone
• Add the jelly crystals into a heatproof container and add 1 cup of boiling water whisking until the jelly is fully dissolved
• Add in the clear protein water and whisk until well mixed
• Allow to sit for 10 minutes until the foam has again gone
• Pour into serving bowls and set for 4 hours or preferably overnight before consuming.

Nutritional Value per portion:

• Calories: 56
• Total fat: 0g
• Total Carbohydrates: 0.1g
• Sugars: 0g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is not suitable for the freezer
• The picture shown uses aeroplane diet lite mango Passionfruit jelly crystals

Chocolate Coconut Slice

Makes: 24 portions

Ingredients:

• 1/2 cup vanilla yoghurt 
• 1/4 cup maple syrup
• 1 egg 
• 1 teaspoon vanilla extract
• 1/4 cup milk
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1/4 cup cacao
• 1/2 cup desiccated coconut 
• 1 teaspoon baking powder 

Icing ingredients:

• 3 tablespoons coconut oil, melted
• 1 scoop (30g) chocolate protein powder
• 2 teaspoons cacao
• 1/4 cup desiccated coconut 

Method: 

• Preheat your oven to 160 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• In a mixing bowl whisk together the yoghurt, syrup, egg, vanilla and milk until well combined
• In another mixing bowl stir together using a fork the coconut flour, protein powder, cacao, coconut and baking powder
• Stir the dry mixture into the wet mixture until just combined
• Pour the batter into the prepare tin and bake for 20-25 minutes or until a cake skewer comes out clean and dry.
• Allow to cool in the tin for at least 30 minutes before preparing the icing
• To prepare the icing, place the melted coconut oil, chocolate protein powder and cacao into a blender or food processor and process until you have a smooth melted chocolate consistency
• Pour the icing over the top of the slice, rotate the baking tray around as the icing starts to set for an even finish across the slice
• Sprinkle with the 1/4 cup of coconut
• Allow to set for a minimum of 60 minutes before cutting into portions

Nutritional Value per portion: 

• Calories: 65
• Total fat: 3.2g
• Tota Carbohydrates: 4.7g
• Sugars: 2.8g
• Protein: 4.3g

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 
• 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.

Barley and Beef Cheeks

Serves: 4 or 12 Bariatric portions 

Ingredients:

• 4 beef cheeks
• 1 large onion, chopped
• 1 large carrot, chopped
• 1 celery stalk, chopped
• 1 zucchini, chopped
• 6 mushrooms, chopped
• 6 garlic cloves, finely chopped
• 2 sprigs Rosemary 
• 2 bay leaves
• 3 beef stock cubes
• 1/2 cup pearl barley
• 1 can whole peeled tomatoes
• 1 can water 

Method:

• Heat a heavy based frying pan over a medium-high heat and spray with cooking spray
• Seal the beef cheeks on both sides until they have a crispy exterior, approximately 2 minutes each side over medium-high heat
• Place all the vegetables and herbs in the base of the slow cooker bowl
• Top with the stock cubes and the barley
• Place the beef cheeks on the vegetables and then pour the tinned tomatoes then fill the can with water and pour over the top
• Cook on LOW for 8 hours or HIGH for 4 hours
• Serve with mash or streamed green vegetables.

Nutritional Value per Bariatric portion:

• Calories: 158
• Total fat: 4.6g
• Total carbohydrates: 6.1g
• Sugars: 1.3g
• Protein: 22.5g

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.