SC Chicken Vegetable Noodle Soup

SC Chicken Vegetable Noodle Soup

Serves: 8-10


Ingredients:

  • 3 Chicken Maryland pieces 
  • 2L chicken stock 
  • 1 portion of C4K Kitchen’s French Onion Soup Mix
  • 1 onion
  • 1 leek
  • 1 celery stalk
  • 2 carrots
  • 2 zucchinis
  • 1 parsnip
  • 1 turnip
  • 1 swede
  • 250g butternut pumpkin
  • 6 garlic cloves 
  • 2 bay leaves
  • 2 sprigs fresh oregano 
  • 1 packet 2 minute noodles 

Method:

  • Place the chicken in the slow cooker bowl and coat in the soup mix
  • Peel and dice all vegetables to the same size of your preference 
  • Add the finely diced garlic, bay leaves and oregano sprigs
  • Cover the ingredients with the stock then top up until all vegetables are covered by about 2cm with water 
  • Cook on LOW for 5-6 hours or HIGH for 2.5-3 hours
  • Carefully remove the chicken pieces, bay leaves and oregano 
  • Remove all the chicken from the bones and roughly chop the chicken
  • Return the chicken to the slow cooker and add in the 2 minute noodles 
  • Replace the lid on the slow cooker for a further 10 minutes or until the noodles have softened.

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months 
  • For a low carb option replace the noodles with finely shredded wombok

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 Curd Mini Cheesecakes

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups




Base Ingredients: 

  • 1/2 cup almond meal
  • 1 (30g) scoop vanilla protein powder
  • 1 teaspoon xylitol
  • 1/4 cup coconut oil, melted

Lemon Curd Mousse Ingredients:

Method: 

  • To prepare the base mix all the ingredients into a small mixing bowl until well combined 
  • Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly 
  • Place the cheesecake pan in the fridge while you prepare the Mousse filling
  • Whip the cream until it forms soft peaks then set aside 
  • Dissolve the gelatine in 1 tablespoon of boiling water 
  • Add the gelatine mix, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
  • Fold the Curd mixture through the whipped cream until well combined
  • Spoon the mixture evenly between the 12 wells in the cheesecake pan
  • Spoon the extra mixture evenly into 4 muffin cups
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

  • Calories: 188
  • Total fat: 15.5g
  • Total carbohydrates: 5.5g
  • Protein: 11.1g

Nutritional Value per Mousse Cup: 

  • Calories: 127
  • Total fat: 8.3g
  • Total carbohydrates: 4.3g
  • Protein: 7.8g

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 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.



Bolognaise with MMS

Bolognaise with MMS

Serves: 4


Ingredients:

Method: 

  • Add all the vegetables and garlic into a saucepan and spray with cooking spray sautéing for 3-4 minutes until the onion starts to soften
  • Add in the beef mince and bacon pieces browning off the mince
  • Stir through the French onion soup mix and toast until aromatic, approximately 1-2 minutes 
  • Add in the MMS and Worcestershire sauce and simmer covered for 30 minutes
  • Optional, make a paste with the protein powder with 1/4 cup water. Mix the paste through the Bolognaise sauce and warm through

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  • MMS can be replaced with a jar of passata 
  • C4K Kitchen’s French Onion Soup Mix can be replaced with a store bought packet of French Onion Soup Mix 
  • 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.



Devilled Eggs 

Devilled Eggs

Makes: 14 portions 


Ingredients:

  • 7 eggs
  • 1/2 shallot, finely diced 
  • 1 teaspoon curry powder
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon ground coriander 
  • 1/8 teaspoon paprika 
  • 1/8 teaspoon turmeric 
  • 2 tablespoons garlic aioli or mayo 
  • 2 tablespoons natural or Greek yoghurt 
  • 1 scoop (30g) natural protein powder (optional)

Method:

  • Place the eggs in a saucepan and cover with cold water
  • Place saucepan on the heat and constantly stir the eggs until he water is boiling
  • Place the lid on the saucepan and rapidly simmer for a 8 minutes
  • Remove from the boiling water and place the eggs in a bowl of cold water 
  • Allow to sit for 5 minutes in the water then remove and sit aside to cool for another 15-30 minutes
  • Gently remove the shells of the eggs and discard the shells 
  • Using a sharp flat blade knife slice the eggs in half through the longest point of the egg
  • Gently remove the yolks and place in a small mixing bowl
  • Use a fork to mash the yolks as much as possible 
  • Add in the remaining ingredients ingredients and stir until a nice creamy and smooth consistency 
  • Either gently spoon of pipe the mixture into the yolk wells of the eggs 
  • Finish with a light dusting of paprika.

Nutritional Value per Portion:

  • Calories: 74
  • Total fat: 4.4g
  • Total carbohydrates: 2.2g
  • Protein: 5.9g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is not freezer friendly 
  • And extra curried egg yolk mixture can be reserved and used in sandwiches or as a dip
  • 7 eggs has been used in this recipe as I know it’s the correct amount of eggs to present as seen in the picture 
  • 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.



Anzac Dough Protein Discs

Anzac Dough Protein Discs

Makes: 24



Ingredients:

  • 3 (90g) scoops vanilla protein powder 
  • 1 1/2 cups rolled oats 
  • 1/2 cup almond meal 
  • 1/4 cup shredded coconut 
  • 1/4 cup golden syrup 
  • 1/4 cup rice malt syrup 
  • 1/4 cup coconut oil, melted 

Method: 

  • Combine all ingredients into a high powered food processor and process until well combined and starts to ball together 
  • Split the mixture into 2 even portions and in plastic wrap roll into an even log shape approximately 3cm thick 
  • Place in the freezer for 30 minutes
  • Unwrap the logs and slice in 1cm thick Discs
  • Store in a zip lock bag in the freezer.

Nutritional Value per disc: 

  • Calories: 97
  • Total fat: 6.3g
  • Total carbohydrates: 10.8g
  • Protein: 4.6g

Recipe Notes:

  • Store in a zip lock bag in the freezer 
  • Rice malt syrup can be replaced with honey if desired
  • 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. 



Egg & Bacon Pies

Egg & Bacon Pies 

Makes: 12 pies


Ingredients:

  • 24 wonton wrappers
  • 1 1/2 (45g) pure protein powder
  • 6 eggs, lightly beaten
  • 2 tablespoons sour cream
  • 150g diced bacon
  • 1/2 cup grated Parmesan cheese
  • 1 large shallot finely diced
  • 2 garlic cloves, finely diced
  • Salt & pepper to taste

Method:

  • Preheat oven to 180 degreees Celsius and spray 12 silicon muffin tray wells with cooking spray
  • Line each of the wells with a wonton wrappers
  • In a mixing bowl lightly whisk together the eggs, sour cream and protein powder until like a thick custard texture
  • Add in the bacon, Parmesan, shallots and garlic and mix until well combined
  • Evenly spread the mixture between the 12 lined wells
  • Gently press down a wonton wrappers on the top of the mixture
  • Bake for 25-30 minutes until golden brown

Nutritional Value per Pie:

  • Calories: 218
  • Total fat: 11.3g
  • Total carbohydrates: 8.5g
  • Protein: 17.8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 3 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. 



Protein Iced Coffee

Protein Iced Coffee

Serves: 1


Ingredients:

  • 1 1/2 teaspoons instant coffee 
  • 1 tablespoon boiling water
  • 1/2 cup milk 
  • 1/4 cup yoghurt 
  • 1 scoop (30g) vanilla protein powder 
  • 6 ice cubes
  • 1 tablespoon cashews

Method:

  • Dissolve the coffee in the boiling water in a bullet blender cup 
  • Place all remaining ingredients into the blender cup
  • Blitz until smooth
  • Serve immediately 

Nutritional Value per serve:

  • Calories: 239
  • Total fat: 3.6g
  • Total carbohydrates: 2.7g
  • Protein: 27g

Recipe Notes:

  • Best served fresh
  • 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. 



Banana Nut Smoothie Bowl

Banana Nut Smoothie Bowl

Serves: 1


Ingredients:

  • 1/2 cup Chobani yoghurt
  • 1/2 scoop (15g) vanilla protein powder
  • 1/2 banana
  • 1 teaspoon natural peanut butter 
  • 2 teaspoons rolled oats 
  • 2 teaspoons mixed nuts, chopped

Method:

  • Slice the banana in thin slices, reserve 5 rounds
  • Place the remaining sliced banana in a blender with the yoghurt, protein powder and peanut butter and blend until combined 
  • Pour into your serving bowl
  • Top with the reserved banana slices, oats and chopped nuts

Nutritional Value per serve:

  • Calories: 235
  • Total fat: 6g
  • Total carbohydrates: 22.1g
  • Protein: 23.3g

Recipe Notes:

  • Store covered in the fridge for a maximum of 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. 



Easter Smoothie Bowl

Easter Smoothie Bowl

Serves: 1


Ingredients:

  • 1/2 cup Chobani yoghurt
  • 1/2 scoop (15g) vanilla protein powder
  • 2 teaspoons rolled oats 
  • 2 teaspoons sultanas 
  • 3 teaspoons chopped mixed nuts
  • 1/4 teaspoon cinnamon
  • Pinch nutmeg
  • Pinch ground ginger
  • Pinch ground cardamom
  • 1 teaspoon honey

Method:

  • Place the yoghurt and protein powder in a blender and process until smooth
  • Pour into your serving bowl
  • Mix the spices in a small bowl
  • Top with the oats, sultanas and chopped nuts as desired
  • Sprinkle the spice mix evenly over the top and finish with a drizzle of honey

Nutritional Value per serve:

  • Calories: 247
  • Total fats: 4.9g
  • Total carbohydrates: 29.9g
  • Protein: 22.6g

Recipe Notes:

  • Store covered in the fridge for a maximum of 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. 



Vegetable Soup

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.