Macaron Inspied Protein Cookies

Makes: 40 cookies or 20 sandwich cookies 

Ingredients:

• 1 cup almond meal
• 3 scoops chocolate protein powder 
• 6 egg whites
• 3 teaspoons stevia or xylitol 

Method:

• Preheat the oven to 140 degrees Celsius and either line 2 baking trays with baking paper or have 2 silicon macaron trays ready
• Mix together the almond meal and protein powder in a small mixing bowl
• In another clean dry bowl beat the egg whites until you have stiff white peaks 
• Add in the stevia to the egg whites and beat until mixed through, do not overwhip
• Add in half of the dry mixture to the egg white folding through with a spatula until just combined
• Repeat with the remaining dry mixture until just combined
• Spoon the mixture into a piping bag or ziplock bag and cut off the tip
• Pipe the mixture into 2cm circles across the prepare trays
• Allow the piped Cookies to sit on the trays for 15-20 minutes 
• Place the trays in the oven and cook for 2 minutes
• Open the oven door to release any excess moisture then shut the door allowing the cookies to finish baking for another 15-18 minutes
• Transfer to a wire rack to cool

Nutritional Value per single cookie:

Note: double for a sandwich cookie and add the NV of you chosen filling

• Calories: 27
• Total fat: 1.5g
• Total carbohydrates: 0.4g
• Protein: 2.5g

Recipe Notes:

• Picture shown has the following fillings from left to right; natural smooth peanut butter, cream cheese with raspberry chia jam and organic chocolate coconut spread 
• Store in an air tight container for up to 7 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.

Parmesan Chilli Zucchini Thins

Ingredients:

• 1 zucchini 
• 1 teaspoon extra virgin olive oil
• 1 tablespoon grated Parmesan cheese
• 2 garlic cloves, finely chopped 
• 1 teaspoon mixed herbs 
• 1/2 teaspoon ground chilli powder

Method:

• Preheat oven to 180 degrees Celsius
• Thinly slice the zucchini into rounds using a mandolin 
• Place the garlic cloves and Parmesan into a food processor and process until ground like a breadcrumb texture 
• Place all ingredients into ziplock bag and seal
• Massage the ingredients together so each zucchini thin is coated 
• Lay the zucchini Thins onto a pizza tray in a single layer
• Bake for 15 minutes
• Remove from the tray to a wire cooling rack while still warm as become difficult once cheese has set

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 5 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.

Classic Chicken Burger

Makes: 8 standard burgers or 16 bariatric burgers 

Ingredients:

• 500g chicken mince
• 3/4 cup breadcrumbs 
• 1 egg, lightly beaten 
• 1/2 celery stalk, finely diced
• 1/2 large onion, finely diced
• 2 garlic cloves, finely diced

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 8 standard burgers or 16 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger (double for standard burger)

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2.8g
• Protein: 6.4g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly both cooked and uncooked 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.

Lentil and Vegetable Curry

Serves: 4

Ingredients:

• 1 can drained and rinsed lentils (or 1 & 1/2 cups soaked lentils)
• 70g onion
• 80g carrot
• 50g parsnip
• 80g celery
• 80g zucchini
• 80g eggplant
• 100g pumpkin
• 3 garlic cloves 
• 1 long red chilli
• 1 can whole peeled tomatoes
• 2 cups vegetable stock
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric 
• 1/2 teaspoon paprika

Method:

• Dice all vegetables to your preferred texture and size
• Place all ingredients into a saucepan and bring to the boil
• Place the lid on the saucepan and reduce the heat to a gentle simmer
• Simmer for 60-90 minutes
• Serve with rice or 2ID naan 

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.

Banana & Walnut Loaf

Makes: 2 loaves or 16 portions

Ingredients:

• 100g rolled oats
• 3 tablespoons natural protein powder
• 2 scoops vanilla protein powder 
• 2 tablespoons ground flaxseed 
• 2 teaspoons baking powder 
• 100g chopped walnuts 
• 2 large ripe bananas 
• 2 eggs
• 1/4 cup maple syrup 
• 1/2 cup low fat milk 

Method:

• Preheat oven to 180 degrees Celsius and line and grease two Loaf tins
• Place all the dry ingredients, excluding the walnuts, into a food processor and grind the oats until it’s a flour texture 
• In another mixing bowl mash the bananas then add the rest of the wet ingredients and mix until well combined
• Add the dry mixture and the walnuts into the wet mixture and mix until just combined
• Pour the mixture evenly between the prepared loaf tins 
• Bake in the preheated oven for 25-30 minutes until golden and a cake skewer comes out clean
• Allow to sit in the loaf tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

• Calories: 136
• Total fat: 6.2g
• Total carbohydrates: 12.8b
• Total protein: 8.6g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed with 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.

Protein Enriched Veggie Fritters

Makes: 26 fritters

Ingredients:

• 90g onion, finely diced
• 80g carrot, grated
• 50g parsnip, grated
• 100g sweet potato, grated
• 100g broccoli & broccoli stem, grated
• 120g cauliflower & cauliflower stem, grated
• 150g zucchini, grated
• 25g fresh parsley, shredded
• 3 garlic cloves, finely grated
• 6 tablespoons natural protein powder
• 3/4 cup cottage cheese
• 1/4 cup grated Parmesan cheese
• 4 eggs, lightly beaten 

Method:

• Combine all ingredients in a mixing bowl until well combined
• Heat a frying pan over a medium-low heat and spray 
• Dollop 50g of the mixture into the frying pan and cook low and slow for 4-5 minutes until golden
• Very gently flip and cook for a further 3-4 minutes to allow the vegetables to cook through 
• Gently remove the fritters from the frying pan and transfer onto a chopping board in a single layer, they are very fragile when hot
• Allow to cool for 10 minutes to set before handling or moving to a plate
• Repeat until they are all cooked.

Nutritional Value per fritter:

• Calories: 47
• Total fat: 1.3g
• Total carbohydrates: 3.1g
• Protein: 6g

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious as a bread alternative topped with a poached egg for breakfast.

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 Pancakes with Strawberry Sauce

Makes: 4 pancakes and 4 sauce portions 

Pancake Ingredients:

• 1 scoop chocolate protein powder
• 1/4 cup rolled oats
• 1/4 cup almond meal
• 1/2 teaspoon baking paper
• 1 small egg
• 1/4 cup protein enriched milk

Strawberry Sauce Ingredients:

• 3/4 cup frozen strawberries
• 1 tablespoon water
• 1 teaspoon sweetener

Pancakes Method:

• Place the protein powder, oats, almond meal and baking powder in a food processor and blend until smooth
• Add the egg and milk and process until you have a smooth batter
• Allow to sit for 10 minutes
• Heat a frying pan over a medium heat and spray with cooking spray
• Place 4 egg rings in the frying pan and evenly spread the batter between the 4 rings
• Cook for 2-3 minutes until golden
• Remove the egg ring and flip the pancakes and cook for another 1-2 minutes until golden

Sauce Method:

• Place all the ingredients in a small saucepan and bring to the boil
• Reduce the heat and simmer for 15 minutes stirring regularly and mashing with a fork while cooking
• Add a touch more water as necessary 

Nutritional Value per pancake:

• Calories: 116
• Total fats: 6g
• Total carbohydrates: 4.5g
• Protein: 9.3g

Nutritional Value per sauce portion:

• Calories: 10
• Total fats: 0g
• Total carbohydrates: 2.8g
• Protein: 0.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown also serves with a tablespoon of vanilla yoghurt.

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 & Mushroom Quinoa Risotto

Serves: 6-8 small portions

Ingredients:

• 1 teaspoon rice bran oil
• 250g chicken mince 
• 70g cauliflower, grated
• 70g onion, finely diced
• 100g mushroom, roughly chopped
• 2 garlic cloves, finely diced
• 3 dried porcini mushroom pieces, finely chopped
• 3 chicken stock cubes
• 150g quinoa
• 2 1/4 cups water

Method:

• Place the oil, mince, cauliflower, onion, garlic and mushrooms in a saucepan and sauté for 5 minutes until the onions softens and the chicken is sealed
• Rinse the quinoa and then add to the saucepan with the stock cubes and the water
• Stir well then bring to the boil
• Give one more quick stir, place the lid on the saucepan and reduce the heat to a medium-low heat and simmer for 15 minutes 
• Remove from the heat, do not remove the lid – allow to sit for another 10 minutes
• Remove the lid and stir well before serving

Nutritional Value per serve (6 portions)

• Calories: 144
• Total fat: 9.4g
• Total carbohydrates: 7g
• Protein: 9.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• When reheating add a dash of water or stock to rehydrate
• Also delicious served cold as a salad
• This recipe is freezer friendly to be consumed within 3 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.

Protein Enriched Spinach Dip

Makes: 15 x 30g portions

Ingredients:

• 8 garlic cloves
• 100g extra light cream cheese
• 150ml light sour cream
• 4 tablespoons natural protein powder
• 1 tablespoons dried onion flakes
• 2 cups baby spinach
• 1/4 cup grated parmesan cheese

Method:

• Roast the garlic clove in the husks in a 180 degree Celsius oven for 15 minutes
• Allow to cool enough to handle and remove the husks
• Place the roasted garlic cloves in a high powered food processor with all other ingredients and process until smooth
• Allow to set in the fridge for a minimum of 30 minutes before serving

Nutritional Value per 30 portion:

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2g
• Total protein: 6.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months.  An ice cube tray is a great way to freeze in small portions.

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.

Cheesy Egg-Rito

Serves: 1

Ingredients:

• 1 egg, beaten
• 2 mushrooms, halves and sliced
• 1/2 cup baby spinach, shredded
• 20g cherry tomato, diced
• 30g turkey, shredded
• 1 garlic clove, finely diced
• 1 tablespoon light cream cheese
• 1 tablespoon grated cheese

Method:

• Place the mushrooms, spinach, tomato, turkey and garlic in a small saucepan with a tablespoon of water and simmer over a medium heat for 3-5 minutes until the spinach is wilted and the mushrooms has softened
• Add in the cream cheese and grated cheese and stir through
• Reduce the heat to low and continue to simmer while you cook the egg
• Heat a 20-23cm skillet over medium heat and spray with cooking spray
• Pour the beaten egg into the skillet and roll the egg around to ensure all of the skillet is coated and the egg is evenly spread
• Replace the skillet on the cooktop and cook over medium heat for 2-3 minutes until the edges are golden and turning up
• Flip the egg crepe over and cook for another 30 seconds
• Transfer the egg crepe to a plate or board and place half of the filling in the middle of the egg crepe and fold the crepe into a parcel/burrito and gently transfer to your serving plate
• Top the egg-rito with the remaining mixture

Nutritional Value:

• Calories: 250
• Total fat: 16.2g
• Total carbohydrates: 7.1g
• Protein: 19.1g

Recipe Notes;

• This recipe is best served fresh, but can be stored in the fridge for up to 2 days covered
• 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.