Mushroom and Bacon Wonton Quiches

Mushroom and Bacon Wonton Quiches

Makes: 15

Ingredients:

  • 15 wonton wrappers
  • 8 eggs
  • 150g sour cream
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella
  • 2 garlic cloves
  • 1/3 leek, halved and finely shredded
  • 250g lean bacon
  • 150g button mushrooms

Method:

  • Preheat the oven to 180 degrees Celsius
  • Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
  • Chop the bacon and mushroom into even sized pieces and add into the egg mix with the shredded leek, stirring until well combined
  • Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
  • Bake for 25-30 minutes or until golden and cooked through
  • Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

  • Calories: 110
  • Total fat: 5.7g
  • Total carbohydrates: 5.5g
  • Sugar: 0.4g
  • Protein: 9.9g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 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.



Chicken & Asparagus Wonton Quiches

Chicken & Asparagus Wonton Quiches

Makes: 14

Ingredients:

  • 14 wonton wrappers
  • 8 eggs
  • 150g sour cream
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella
  • 2 garlic cloves
  • 1/3 leek, halved and finely shredded
  • 250g roast chicken
  • 1 bunch (7 spears) fresh asparagus

Method:

  • Preheat the oven to 180 degrees Celsius
  • Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
  • Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs
  • Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined
  • Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
  • Bake for 25-30 minutes or until golden and cooked through
  • Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

  • Calories: 125
  • Total fat: 7g
  • Total carbohydrates: 5.2g
  • Sugar: 0.2g
  • Protein: 10.1g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months.

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.



Pumpkin & Feta Sausage Rolls

Pumpkin & Feta Sausage Rolls

Makes: 20 portions (2 pieces for portion)

Ingredients:

  • 5 mountain bread wraps
  • 800g pumpkin
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1 onion, finely diced
  • 2/3 cup frozen peas
  • 2/3 cup frozen corn kernels
  • 2/3 cup breadcrumbs
  • 2 scoops (60g) pure protein powder
  • 1 egg
  • 200 feta cheese, crumbled

Method:

  • Peel and chop the pumpkin into even sized pieces, simmer in water until cooked through
  • Drain well and return to the saucepan and placed back on the heat for 30-60 seconds to ensure all moisture in the bottom of the saucepan has evaporated
  • Set aside to cool for 10-20 minutes
  • Preheat oven to 180 degrees Celsius and line 2 trays with baking paper
  • Use a fork to roughly mash the pumpkin
  • Add all remaining ingredients (except the mountain bread) into the pumpkin and stir until well combined
  • Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
  • Divide the mixture into 10 even portions
  • Using 1 half of a wrap evenly spread 1 portion of the filling down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the filling
  • Brush the other side with egg wash before folding over to complete the sausage roll
  • Place on the baking tray with the seal side down
  • Repeat with the remaining mountain bread and filling portions
  • Brush the tops of the sausage rolls with egg wash
  • Bake in the pre-heated oven for 25 minutes
  • Allow to cool for 10 minutes on the tray before cutting into portions
  • Cut each full sausage roll into 4 pieces, a portion is 2 pieces.

Nutritional Value per portion (2 pieces)

  • Calories: 82
  • Total fats: 1.5g
  • Total carbohydrates: 9.4
  • Sugars: 2.7g
  • Protein: 6.2g

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

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.



White Choc Macadamia Protein Cookies

White Choc Macadamia Protein Cookies

Makes: 15 cookies

Ingredients:

  • 200g cashew butter
  • 2 scoops (60g) vanilla protein powder
  • 1 egg
  • 1/2 cup chopped macadamia nuts
  • 1/2 cup white chocolate chips
  • 2 tablespoons high protein milk

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Place all ingredients except the milk into a large bowl and mix until well combined
  • Gradually add the milk until the mixture balls together into a dough like consistency (the amount of milk may vary depending on the type of cashew butter used)
  • Roll the dough into 15 even sized balls and place on the baking tray with 4-5cm between each dough ball
  • Lightly spray the tip of a fork with cooking spray and press down onto each dough ball to slightly flatten
  • Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

  • Calories: 132
  • Total fat: 10.5g
  • Total carbohydrates: 5g
  • Total sugar: 0.5g
  • Protein: 6g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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 holly10 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.



Fruity Oat Bar

Fruity Oat Bar

Makes: 10 bars

Ingredients:

  • 3 bananas
  • 1/2 cup unsweetened apple purée
  • 2 eggs
  • 3 scoops (90g) vanilla protein powder
  • 1 cup quick oats
  • 1 tablespoon coconut flour
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • Pinch salt

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
  • Peel the banana and roughly break up into even sized pieces and mash using a fork or potato masher
  • Add in the apple puree and egg mixing until well combined
  • Add in the remaining ingredients and stir through until well combined
  • Pour the batter evenly into the prepared tin
  • Bake for 20-25 minutes until golden and set
  • Remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely
  • Cut into 12 even sized pieces

Nutritional Value per portion:

  • Calories: 122
  • Total fat: 1.8g
  • Total carbohydrates: 16.4g
  • Sugars: 5.7g
  • Protein: 10.8g

Recipe Notes:

  • Store in an airtight container in the fridge 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 holly10 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.



Honey Cashew Protein Balls

Honey Cashew Protein Balls

Makes: 8

Ingredients:

  • 150g unsalted cashews
  • 2 scoops (60g) vanilla protein powder
  • 3 tablespoons honey
  • Up to 1 tablespoon water

Method:

  • Place the cashews and protein powder into a food processor and pulse until you have a meal texture
  • Add in the honey and pulse 3 times to mix the honey through evenly
  • Gradually add the water in 1/2 teaspoon at a time until the mixture can be pinched together and rolled
  • Divide the mixture into 8 even portions and using damp hands roll the mixture in the palms of your hands to get smooth balls
  • Place in the fridge for an hour to set.

Nutritional Value per Ball:

  • Calories: 153
  • Total fat: 8.1g
  • Total carbohydrates: 11.7g
  • Sugars: 7.1g
  • Protein: 9.6g

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
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powder
  • You can buy online from www.proteinsuppliesaustralia.com.au
  • Use the Discount code holly10 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.



Brown Rice Salad

Brown Rice Salad

Makes: 4 portions

Ingredients:

  • 2 teaspoon extra virgin olive oil
  • 1/2 onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1 garlic clove, finely diced
  • 2 asparagus stalks, sliced
  • 1 mushroom, finely chopped
  • 2 tablespoons frozen baby peas
  • 2 tablespoons frozen corn kernels
  • 1 bacon chop, finely diced
  • 125g cooked brown rice**
  • 2 teaspoons soy sauce

Method:

  • Heat the oil in a heavy based non stick frying pan and add in the onion, celery and garlic sautéing for 2-3 minutes or until the onion starts to become translucent
  • Add in the bacon chop, asparagus, mushroom, peas and corn and continue to sauté for a further 2-3 minutes until the vegetables are slightly under cooked
  • Add in the cooked brown rice and soy sauce tossing through the mixture until well combined
  • Serve warm or cold.

**an alternative to cooking your own brown rice in a small portion is to purchase the pre-cooked brown rice microwave cups, one microwave cup/portion is needed for this recipe

Nutritional Value per portion:

  • Calories: 113
  • Total fat: 5.2g
  • Total carbohydrates: 10.9g
  • Sugars: 0.7g
  • Protein: 4.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Bacon chop can be substituted with two trimmed bacon rashers

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.



Nutberry Bars

Nutberry Bars

Makes: 16 bars

Ingredients:

  • 2 bananas, ripe bananas
  • 2 apples, cored and grated
  • 2 eggs
  • 4 tablespoons melted coconut oil
  • 1/3 cup milk
  • 1 & 1/2 cup rolled oats
  • 3 scoops (90g) vanilla protein powder
  • 1 tablespoon cinnamon
  • 2 tablespoons chia seeds
  • 1 cup mixed nuts, chopped
  • 1 cup frozen berries, chopped
  • 1/2 cup dried goji berries

Method:

  • Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
  • Peel and break up the bananas then mash with a fork
  • Add in the eggs, coconut oil, milk and grated apple and mix until well combined
  • Add in the remaining ingredients and mix until just combined
  • Pour into the prepared slice tin evenly pressing down
  • Bake for 30-35 minutes until golden and a cake skewer comes out clear
  • Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
  • Slice into even sized pieces with a bread knife.

Nutritional Value per portion:

  • Calories: 182
  • Total fats: 9.5g
  • Total carbohydrates: 18.7g
  • Sugars: 7.5g
  • Protein: 7.8g

Recipe Notes:

  • Store in an airtight container in the fridge 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 holly10 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 Enriched Tzatziki

Protein Enriched Tzatziki

Makes: 6 portions (approximately 1/4 cup per portion)

Ingredients:

  • 1 cup natural yoghurt
  • 2 scoops (60g) pure protein powder
  • 1 garlic clove, finely diced
  • 1/3 cucumber, finely diced
  • 1/2 cup shredded fresh mint
  • 1/4 cup shredded fresh coriander
  • 1 teaspoon lemon juice
  • 1 teaspoon extra virgin olive oil

Method:

  • Stir through protein powder through the yoghurt until well combined
  • Add in the remaining ingredients and still until well combined
  • Add salt and pepper to taste.

Nutritional Value per portion:

  • Calories: 69
  • Total fat: 1.7g
  • Total carbohydrates: 3.8g
  • Sugars: 1.2g
  • Protein: 9.9g

Recipe Notes:

  • Store in an air tight container in the fridge for up to 7 days
  • 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 holly10 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.



Baked Raspberry Protein Cheesecake

Baked Raspberry Protein Cheesecake

Makes: 6

Ingredients:

  • 125g cream cheese
  • 160g raspberry high protein yoghurt
  • 1 egg
  • 2 scoops (60g) vanilla protein powder
  • 1 teaspoon stevia (optional)
  • 1/2 cup frozen raspberries, roughly chopped

Method:

  • Preheat the oven to 160 degrees Celsius and place a silicon muffin tray on a baking tray
  • Place the cream cheese, yoghurt, egg, protein powder and stevia in a blender or food processor and blend until perfectly smooth
  • Pour the mixture evenly between the six wells in silicon muffin tray
  • Evenly sprinkle the chopped raspberries into the cheesecake mixture and gently stir
  • Bake for approximately 20-25 minutes until the outside edge is set with a gentle wobbled in the middle
  • Allow to cool for 30 minutes before placing in the fridge for a minimum of 2 hours to set.

Nutritional Value per Cheesecake:

  • Calories: 130
  • Total fats: 6.2g
  • Carbohydrates: 4g
  • Sugar: 2.8g
  • Protein: 12.5g

Recipe Notes:

• Store in an airtight container in the fridge for up to 5 days

• This recipe is freezer friendly however 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 holly10 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.