Quinoa Salad

Makes: 3 bariatric portions

Ingredients:

• 1/2 cup quinoa
• 1 cup chicken stock
• 6 cherry tomatoes
• 2 baby cucumber
• 2 spring onions
• 60g diced roast pumpkin
• 1/4 cup shredded fresh herbs
• 30g crumbled feta cheese
• Squeeze lemon juice

Method:

• Place the quinoa and stock with an additional tablespoon of water in a small saucepan with a well sealing lid
• Uncovered bring to the boil
• Once boiling, reduce the heat to a simmer and place the lid on the saucepan and simmer for 15 minutes
• Once the time is up remove from the heat, keep the lid on without opening and sit for a further 10 minutes
• Fluff up with fork before serving
• Chop all remaining ingredients into even soE portions and mix through the quinoa
• Finish with a light squeeze of lemon juice.

Nutritional Value per portion:

• Calories: 103
• Total fats: 3.8g
• Total carbohydrates: 11.7g
• Sugars: 3.3g
• Protein: 5.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 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.

Thai Chicken

Serves: 4 serves (or 10 bariatric portions)

Paste ingredients:

• 1 small onion, roughly chopped
• 1 long green chilli, roughly chopped
• 4 garlic cloves
• 1cm fresh ginger
• 1 lemongrass stalk
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 3 tablespoons fish sauce
• 3 tablespoons lime juice
• 1 tablespoon brown sugar

Curry ingredients:

• 1/2 tablespoon olive oil
• 500g chicken breast, evenly chopped
• 1 celery stalk, finely chopped
• 1 small onion, finely chopped
• 1 capsicum, thinly sliced
• 2 tomatoes, thinly sliced
• 1 cup green beans, in 1cm pieces
• 400ml light coconut milk
• 2 kaffir lime leaves
• 1/2 cup fresh basil, roughly torn

Method:

• Place all ingredients for the paste into a food processor and blend until smooth, then set aside
• Heat the oil in the base of a heavy based saucepan
• Add the onion and celery and sauté for 1-2 minutes until the onion becomes translucent
• Add in the chicken cook for 2-3 minutes until the chicken is all sealed
• Add in the paste and sauté until the chicken is coated and the paste is aromatic
• Pour in the coconut milk, tomatoes, greens, capsicum and kaffir lime leave, you may need to add a small amount of water to ensure all the chicken is in fluids
• Reduce the heat to a medium low heat. Place a lid on the saucepan and simmer for 15 minutes until the chicken is cooked through, this time may vary depending on how large the chicken pieces are cut.
• Remove from the heat and stir through the basil leaves, allow to sit for 2 minutes to infuse the fresh herbs through the chicken then serve

Nutritional Value per bariatric portion:

• Calories: 105
• Total fats: 3.8g
• Total carbohydrates: 4.8g
• Sugars: 2.5g
• Protein: 12.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Left overs make a delicious wonton pie filling

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.

Thai Beef Sausage Rolls

Makes: 12 portions (or 24 pieces)

Ingredients:

• 3 mountain bread wraps
• 500g lean beef mince
• 1 egg
• 4 garlic cloves, finely chopped
• 1cm fresh ginger, finely chopped
• 1 long red chilli, finely chopped
• 3 spring onions, finely chopped
• 1/2 cup fresh coriander, shredded (stem included)
• 2 scoops (60g) pure protein powder
• 2 tablespoons fish sauce
• 2 tablespoons sweet chilli sauce
• 1 tablespoon lime juice
• 1 tablespoon brown sugar
• 1 teaspoon sesame oil
• 2 teaspoons sesame seeds

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• 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
• Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well
• Divide the mixture into 6 equal 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 before folding over to complete the sausage roll
• Place on the baking tray with the seal side down
• https://c4kkitchen.com.au/wp-content/uploads/2018/02/img_7286.trim_.mov
• Repeat with the remaining mountain bread and portions of filling
• Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting each roll into 4 even pieces.
• 1 bariatric portions is 2 pieces.

Nutritional Value per bariatric portion:

• Calories: 118
• Total fats: 3.7g
• Total carbohydrates: 6.7g
• Sugars: 2.6g
• Protein: 15.8g

Recipe Notes:

• Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value
• Store covered 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 powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code holly10 at checkout to get a 10% discount
• 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.

Latte Protein Panna Cotta

Makes: 6

Ingredients:

• 1 cup strong black coffee
• 1 teaspoon sweetener (optional)
• 1 & 1/2 teaspoons powdered gelatine
• 160g vanilla YoPro yoghurt
• 1/2 cup milk
• 2 scoops (60g) vanilla protein powder

Method:

• Dissolve the sweetener and gelatine in the boiling black coffee until full dissolved, make the coffee as strong or weak to suit your tastes
• Place the yoghurt, milk and protein powder in a blender and process until smooth
• Mix the coffee and the yoghurt mixtures together and whisk well
• Pour the mixture evenly between 6 silicon muffin cups
• Place in the fridge covered to set for a minimum of 4 hours or preferably overnight.

Nutritional Value per Panna Cotta:

• Calories: 75
• Total fat: 0.8g
• Total carbohydrates: 3.7g
• Sugars: 3g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge within the mounds for a maximum of 7 days
• 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.

Tomato Relish

Makes: approximately 16 portions (50g)

Ingredients:

• 1 tablespoon olive oil
• 2 large red onions
• 4 garlic cloves
• 25g mustard seeds
• 1kg tomatoes
• 3 long red chilli
• 2 tablespoons brown sugar
• 1/3 cup red wine vinegar
• 1 bay leaf

Method:

• Heat the oil in a large non-stick saucepan and add in the roughly chopped onion, crushed garlic and mustard seeds and sauté stirring occasionally until the onions have browned and caramelised
• Add in the roughly chopped tomatoes, sliced chilli and once simmering gently reduce the heat and continue to simmer for 15 minutes
• Add in the brown sugar, red wine vinegar and the bay leaf continuing to stir regularly for a further 5 minutes or until it has reduced to your desired thickness
• Remove the bay leaf and then allow to cool before transferring to a well sealing storage container

Nutritional Value per Portion:

• Calories: 36
• Total fats: 1.2g
• Total carbohydrates: 5.8g
• Sugars: 3.6g
• Protein: 1g

Recipes Notes:

• Store in an air tight container in the fridge for up to 2 week
• Can also be store in sterilised jars in the pantry in accordance with appropriate sterilisation techniques.

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 Meringue Bark

Makes: 24 pieces

Ingredients:

• 1/2 cup egg whites
• 1/2 teaspoon cream of tar tar
• 2 scoops (60g) chocolate protein powder
• 1/2 cup almond meal

Method:

• Preheat the oven to 120 degrees Celsius and line a tray with baking paper
• Using electric beater whip the eggs whites until you have soft peaks
• Add the cream of tar tar and continue to beat until you have soft peaks
• Add the protein powder and almond meal and use a spatula to gently fold into the egg whites until well combined
• Spread the mixture evenly over the baking paper
• Bake for 60 minutes then turn the oven off and leave in the oven for another 60 minutes without opening the door
• Remove from the oven and then break the Meringue up into 24 even sized pieces.

Nutritional Value per piece:

• Calories: 25
• Total fats: 1.3g
• Total carbohydrates: 0.5g
• Sugars: 0.1g
• Protein: 3g

Recipe Notes:

• Store in an airtight container for a maximum of two weeks
• 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.

Asian Greens

Makes: 2 bariatric sides

Ingredients:

• 1 teaspoon sesame oil
• 2 garlic cloves, finely diced
• 1/2cm fresh ginger, finely shredded
• 1/2 long red chilli, finely sliced (optional)
• 1/2 cup broccoli, in even sized small florets
• 1/4 cup green beans in 1.5cm pieces
• 1/2 teaspoon sesame seeds

Method:

• Heat the sesame oil in the bottom of wok and when hot add in the garlic, ginger and chilli and sauté for 1-2 minutes or until the chilli is popping
• Add in the broccoli and beans and stir fry for 1-2 minutes, then add in 1 tablespoon of water and continue to cook to your preferred texture
• If you like your vegetables with less crunch you may need to add another tablespoon of water
• Picture shown has the vegetables softened but with a crisp crunch
• Serve topped with the sesame seeds.

Nutritional Value per portion:

• Calories: 51
• Total fats: 2.8g
• Total carbohydrates: 5.6g
• Sugars: 1.3g
• Protein: 1.5g

Recipe Notes:

• Best served fresh
• 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.

Baked Passionfruit Protein Cheesecake

Makes: 6

Ingredients:

• 125g cream cheese
• 160g Passionfruit YoPro yoghurt
• 1 egg
• 2 scoops (60g) vanilla protein powder
• 1 teaspoon stevia (optional)
• 6 teaspoons Passionfruit pulp

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
• Spoon in a teaspoon of Passionfruit pulp into each muffin cup
• Bake for approximately 15-20 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: 144
• Total fat: 7.6g
• Total carbs: 3.2g
• Sugars: 2.2g
• Protein: 13.8g

Note: nutritional Value does not included the Passionfruit topping in the picture

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.

PB Protein Cookies

Makes: 15

Ingredients:

• 200g natural smooth peanut butter
• 2 scoops (60g) vanilla protein powder
• 1 eggs
• 2 tablespoons milk
• 2 tablespoons dark chocolate chips
• Pinch of salt

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 peanut 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: 112
• Total fats: 7.5
• Total carbohydrates: 3G
• Sugars: 1.8g
• Protein: 7.8g

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.

Classic Protein Bliss Balls

Makes: 20

Ingredients:

• 150g pitted dates
• 1/3 cup raw cashews
• 1/3 cup raw almonds
• 1/3 cup walnuts
• 3 scoops (90g) chocolate protein powder
• 2/3 cup shredded coconut
• 1/3 cup coconut flour
• 1 tablespoon cacao
• 75ml melted coconut oil
• 1/4 cup desiccated coconut

Method:

• Place the pitted dates in a heat proof bowl, cover with 2/3 cup of boiling water and soak for 30 minutes
• As the nuts, protein powder, shredded coconut, coconut flour and cacao in a food processor and process until the nuts are roughly chopped
• Drain the dates from the liquid, ensuring you reserved the liquid for later
• Add the drained dates to the food processor with the melted coconut oil and process until it comes together
• Gradually add in the reserved liquid in teaspoons quantities until you can pinch the mixture and tightly roll into a bowl (this recipe used approximately 2 & 1/2 tablespoons liquid)
• Roll approximately a tablespoon of mixture into a ball using damp hands
• Roll in the desiccated coconut
• Place in the fridge to chill for a minimum of 30 minutes before enjoying

Nutritional Value per Ball:

• Calories: 132
• Total fats: 8.7g
• Total carbohydrates: 8.4g
• Sugars: 5.4g
• Protein: 5.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• Store in a zip lock bag in the freezer for a maximum of 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.