Peanut Boost Protein Balls

Makes: 12

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup dried cranberries 
• 3 scoops (90g) pure protein powder 
• 2 tablespoons flaxseed flour
• 1/2 cup natural peanut butter
• 2 tablespoons honey
• 4 tablespoons water 

Method:

• Place the oats, cranberries, protein powder and flaxseed flour in a food processor and blend until a breadcrumb like texture
• Add the peanut butter and honey and process until well combined
• Add the water in 1 tablespoon at a time until the mixture Balls together, the amount of water will vary depending on the consistency of the peanut butter 
• Roll the mixture using damp hands into 12 even balls.

Nutritional Value per Ball:

• Calories: 139
• Total fat: 6.3g
• Total carbohydrates: 10.8g
• Sugars: 5.8g
• Protein: 9.9g

Recipe Notes:

• Store in an air tight container below 27 degrees 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 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.

Chicken and Mushroom Wonton Ravioli

Makes: 3 Ravioli 

Ingredients:

• 6 wonton wrappers
• 40g chicken mince
• 1 garlic clove, finely diced
• 1 mushroom (stem removed), finely diced
• 1/3 scoop (10g) pure protein powder

Method:

• To prepare the filling place the mince, Mushroom, protein powder and garlic mixing until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place half of the filling in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked through.

Nutritional Value per Ravioli:

• Calories: 72
• Total fat: 1.1g
• Total carbohydrates: 8.2g
• Sugar: 0.3g
• Protein: 7.1g

Recipe Notes:

• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese
• 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.

The Tina Special Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 1/2 cup pine nuts
• 500g chicken mince
• 1 cup natural sundried tomatoes, sliced
• 1 cup bay spinach, shredded
• 200g feta cheese, diced
• 5 garlic cloves, finely diced
• 2 scoops pure protein powder

Method:

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Place the pine nuts in a frying pan and lightly spray with some cooking spray and toast quickly for approximately 2-3 minutes
• Transfer to a mixing bowl and combine with the remaining ingredients 
• Use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 8 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash befor folding over to complete the sausage roll
• Place on the baking tray with the seal side down 
• Repeat with the remaining mountain bread and meat portions 
• Brush the tops of the sausage rolls with egg wash 
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

NV per Portion: 

• Calories: 199
• Total fat: 12.5g
• Tota carbohydrates: 7.6g
• Sugars: 0.9g
• Protein: 14.8g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Also delicious served cold
• 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.

Mexican Chicken Stacks

Serves: 6 or 15 Bariatric portions

Ingredients:

• 500g chicken mince
• 1 onion, finely diced
• 1 large carrot, grated
• 1 zucchini, grated
• 400g kidney beans, drained and rinsed
• 1 tablespoon minced garlic
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 800ml bottle passata 
• 5 light tortillas
• 3/4 cup grated cheese

Method:

• Heat 1 tablespoon of oil in a heavy based frying pan, sauté the garlic and onion until the onion starts to soften
• Add in the mince and all of the herbs and spices browning off the meat breaking up the mince with the wooden spoon while cooking
• Once the meat has browned and is sealed add in the grated vegetables, kidney beans and the passata, bring to the boil then reduce to a steady simmer and simmer uncovered for 10-15 minutes
• Preheat oven to 200 degrees Celsius and lightly grease a 20cm springform tin
• Place the first tortilla on the base of the prepared tin and top with 1/4 of the mince mixture placing the next tortilla on top, repeat until you have used all the mixture and top with the last tortilla, sprinkle the grated cheese evenly over the top tortilla
• Bake for 30-40 minutes or until the cheese is golden

Nutritional Value per portion (15):

• Calories: 207
• Total fat: 5.4g
• Total carbohydrates: 24g
• Sugars: 1.7g
• Protein: 15.8g

Recipe Notes:

• Store covered in the fridge for the maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Any extra filling can me baked in mini tortilla boats or wonton pies

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 Protein Mousse

Serves: 4 portions (approximately 1/2 cup each)

Ingredients:

• 2 eggs
• 2 scoops chocolate protein powder
• 4 teaspoons xylitol*
• 1 1/2 teaspoons unsweetened cacao
• 4 tablespoons hot water 

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

Method:

• Seperate the eggs and place the whites in a mixing bowl and the yolks in a blender
• Top the yolks with the protein powder, sweetener and cacao and then top with the water, do NOT add the water directly onto the yolks
• Process the chocolate mixture until you have a smooth paste set aside
• Using electric better to beat the egg whites until you get stiff peaks
• Using a spatula to fold in 2 tablespoons of the chocolate paste in at a time folding gently until combined, fold as little as possibly until it is just combined to retain as much air in the whites as possible
• Transfer the Mousse into your serving dishes, top with any additives of your choice and then place in the fridge for 2 hours minimum before serving

Nutritional Value per portion:

• Calories: 104
• Total fat: 2.7g
• Total carbohydrates: 5.2g
• Sugars: 0.2g
• Protein: 16.3g

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days 
• This recipe is not suitable for the freezer
• For chocolate mousse Tarts spoon the mixture into pre-baked wonton wrappers in a muffin tray to create the tart shell
• 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.

Tex-Mex Sausage Rolls 

Makes: 20 portions

Ingredients: 

• 5 mountain bread wraps 
• 500g lean beef mince 
• 435g can refried beans 
• 1 onion, finely diced 
• 4 garlic cloves, finely diced 
• 1 packet taco seasoning 
• 1 cup salsa (mild, medium or hot to suit your tastes)
• 1/2 cup breadcrumbs 
• 4 scoops (120g) pure protein powder 

Method: 

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 10 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash befor folding over to complete the sausage roll
• Place on the baking tray with the seal side down 
• Repeat with the remaining mountain bread and meat portions 
• Brush the tops of the sausage rolls with egg wash 
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

Nutritional Value per portion:

• Calories: 110
• Total fat: 2.1g
• Tota carbohydrates: 8.7g
• Sugars: 0.7g
• Protein: 13g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Also delicious served cold
• 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.

Blueberry Protein Muffins

Makes: 6

Ingredients:

• 1 cup rolled oats
• 2 scoops (60g) vanilla protein powder
• 1/2 teaspoon baking powder 
• 1/2 cup yoghurt 
• 1/4 cup milk
• 1 egg
• 1 cup frozen or fresh blueberries 

Method: 

• Preheat the oven to 180 degrees and prepare a silicon muffin tray for 6 muffins
• Place the oats, protein powder and baking powder into a food processor and process until the oats are ground and all well mixed
• Place in mixing bowl with a well in the centre
• In a small mixing bowl whisk together the yoghurt, milk and egg
• Pour the wet mixture into the well and fold using a spatula until well combined
• Add 3/4 cup of the blueberries into the mixture and just fold them through 
• Evenly spoon the mixture into the prepared muffin tray
• Top the muffins with the reserved blueberries and lightly press them into the batter
• Bake for 20-25 minutes 
• Allow to cool in the muffin tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin;

• Calories: 140
• Total fat: 2.4g
• Total carbohydrates: 14.9g
• Sugars: 5.3g
• Protein: 12.6g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 4 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.

Chocolate Protein Balls

Makes: 6

Ingredients:

• 2 scoops (60g) chocolate protein powder
• 1/3 cup coconut flour
• 1/4 cup rolled oats
• 1 tablespoon cacao 
• 1/4 cup coconut oil, melted
• 1 teaspoon vanilla extract
• 2 tablespoons water

Method: 

• Place the protein powder, coconut flour, oats and cacao into a blender and process until the oats are ground and mixture is well combined
• Pour the mixture into a bowl 
• Add the coconut oil, vanilla and 1 tablespoon of water and use a butter knife to mixture until comes together
• Add the remaining water gradually until it starts to form dough balls
• Divide the mixture into 6 even portions and roll into balls
• If desired roll in coconut or chopped nuts

Nutritional Value per Ball:

• Calories: 172
• Total fat: 10g
• Total Carbohydrates: 10g
• Sugar: 0.7g
• Protein: 10.2g

Recipe Notes:

• Store in an air tight container below 27 degrees 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 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.

Chicken San Choy Bau

Makes: 5 Bariatric serves 

Ingredients:

• 5 lettuce cups
• 1 teaspoon sesame oil
• 250g chicken mince
• 1 small onion, dived
• 4 garlic cloves, finely diced
• 1cm fresh ginger, finely grated
• 1 long red chilli, finely diced (optional)
• 2 spring onions, finely sliced
• 1 small carrot, grated
• 1/2 zucchini, grated
• 1 tablespoon hoisin sauce
• 1 tablespoon light soy sauce 
• 2 teaspoons sweet chilli sauce
• 1 scoop (30g) pure protein powder (optional)

Method: 

• Heat the sesame oil in a heavy based frying pan over a medium heat
• Sauté the onion, garlic, ginger and chilli for 1-2 minutes until the onions slightly soften
• Add the chicken mince, carrot, zucchini and spring onion and brown while breaking up the mince for 5-7 minutes or until the chicken is cooked through 
• In a small mixing bowl combine the sauces with the protein powder with a fork until smooth
• Add the sauce mix to the chicken and stir through until all the chicken and vegetables are well coated and the sauce has come to a heated temperature 
• Spoon the mixture into a lettuce cup to serve.

Nutritional Value per serve:

• Calories: 129
• Total fat: 4.2g
• Total carbohydrates: 6g
• Sugars: 3.2g
• Protein: 15.8g

Recipe Notes:

• Only fill the lettuce cups when you are ready to serve
• Store the filling covered in the fridge for a maximum of 2 days
• The filling 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.