Apple Wonton Pies

Apple Wonton Pies

Makes: 6

Ingredients:

  • 12 wonton wrappers
  • 3 large apples
  • 1 tablespoons butter (or coconut oil)
  • 1 tablespoon xylitol (or low calorie sweetener of your choice)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon all spice
  • 1/4 teaspoon ground cloves

Method:

  • Peel and core the apples, roughly chopping into the same size pieces
  • Place in a small saucepan with the butter, xylitol and 2 tablespoons of water and simmer for 3-5 minutes until the apples are slightly softened
  • Add in the spices and simmer for another 1-2 minutes until aromatic
  • Set the mixture aside to cool while you preheat the oven to 180 degrees Celsius and prepare a 6 silicon muffin tray by spraying with cooking spray and lining each well with a wonton wrapper
  • Spoon the mixture evenly between the 6 wonton wrapper
  • Place a second wonton wrapper on top of the apple filling pressing down around the edges to seal then fold the lid over to fully seal the pie

  • Lightly brush the top of the pies with egg wash or milk
  • Bake for 15-20 minutes until golden.

Nutritional value per pie:

  • Calories: 92
  • Total fat: 1.1g
  • Total carbohydrates: 20.2g
  • Sugars: 8.5g
  • Protein: 1.5g

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.

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 Pancake

Protein Pancake

Makes: 2

Ingredients:

  • 1 egg white
  • 2 tablespoons milk
  • 1 scoop (30g) vanilla protein powder
  • 1 tablespoons almond meal
  • 1 teaspoon baking powder

Method:

  • Whisk the egg white until light, fluffy and aerated
  • Add the remaining ingredients and fold through until just combined
  • Allow to sit for 5 minutes and the quickly stir again
  • Place half of the batter in a mini frying pan that has been spray with cooking spray and cook over a medium low heat until the mixture bubbles through, approximately 2 minutes
  • Gently flip the pancake and cook for another 1-2 minutes
  • Turn the pancake out onto your serving plate
  • Top the pancake with your choice of topping, picture shown has served with high protein yoghurt, fresh berries and sugar free maple syrup.

Nutritional Value per pancake (pictured toppings not included):

  • Calories: 96
  • Total fats: 2.2g
  • Total carbohydrates: 2g
  • Sugars: 0.8g
  • Protein: 16.1g

Recipe Notes:

  • Best served fresh
  • Store the batter covered in the fridge for up to 3 days, gently mix the batter before cooking after being stored
  • 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 Brownie

Protein Brownie

Makes: 3

Ingredients:

  • 12 squares sugar free dark chocolate (approx 45g)
  • 1 1/2 teaspoon coconut oil
  • 1 egg yolk
  • 1 scoop (30g) chocolate protein powder
  • 1 tablespoon coconut flour
  • 3 tablespoons milk

Method:

  • Preheat the oven to 160 degrees Celsius and gently spray 3 wells of a silicon mini loaf tray
  • Break the chocolate up into squares and place in a microwave proof bowl
  • Heat the chocolate in 15 second increments stirring well between until just melted
  • Add in the coconut oil and stir through until the oil is melted
  • Add the egg yolk and whisk until smooth
  • Add in the remaining ingredients and stir until you have a thick smooth batter
  • Pour evenly between the prepared tray
  • Bake for 12-15 minutes until just baked or slightly under baked if you prefer them slightly chewy
  • Allow to cook slightly before removing from the mini loaf tray
  • Delicious served cold or warm.

Nutritional Value per serve:

  • Calories: 115
  • Total fats: 6.4g
  • Total carbohydrates: 3.2g
  • Sugars: 1.3g
  • Protein: 10.7g

Recipe Notes:

  • Store in an airtight container under 27 degrees for a maximum of 2 days
  • This recipe is freezer friendly but best served warmed after defrosting
  • 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.



Braised Steak and Onion

Braised Steak and Onion

Serves: 4 standard portions or 12 Bariatric portions

Ingredients:

  • 500g thinly sliced steak
  • 1 celery stalk, finely diced
  • 1 large onion, diced
  • 2 rasher bacon, diced
  • 3 garlic cloves, finely diced
  • 1 & 1/2 tablespoons butter
  • 1 & 1/2 tablespoons plain flour
  • 1 & 1/2 cup beef stock
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Dijon mustard

Method:

  • Sauté the onion, celery, garlic and bacon for 2-3 minutes until the onion has softened
  • Add in the steak and cook for 30-60 seconds each side until browned
  • Add the butter and plain flour to the frying pan and mix until the butter has melted a thick paste forms over all the contents of the pan
  • Add in the mustard, Worcestershire sauce and stock stirring for a couple minutes until it thickens
  • Simmer for 15-20 minutes, stirring regularly

Nutritional Value per Bariatric portion:

  • Calories: 126
  • Total fat: 7.4g
  • Total carbs: 2.7g
  • Sugars: 0.2g
  • Protein: 11.8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly
  • Picture uses beef schnitzel steak
  • Left overs make delicious pie or 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.



Protein Almond Bread

Protein Almond Bread

Makes: 24

Ingredients:

  • 1/2 cup egg whites
  • 3 scoops (90g) pure protein powder
  • 1/4 cup low calorie sweetener
  • 3 tablespoons coconut flour
  • 1 tablespoon sugar free maple syrup
  • 1 tablespoon almond milk
  • 250g almonds

Method:

• Preheat oven to 180 degrees Celsius.

• Beat egg whites with an electric beater until soft peaks are formed then gradually add sweetener and beat until all dissolved and finally gently fold in the protein powder, coconut flour, syrup and almonds using a spatula.

• Spread mixture into a greased log tin and bake for 180 degrees for 30 minutes.

• Remove from the loaf tin and allow to fully cool on a wire rack.

• Cut the entire loaf into very thin slices, this is easiest when using an electric knife.

• Place slices in a single layer onto oven trays and bake at 150 degrees Celsius for 30-35 minutes or until dry and crisp.

Nutritional Value per slice:

  • Calories: 81
  • Total fats: 5.4g
  • Total carbohydrates: 3G
  • Sugars: 0.9g
  • Protein: 5.7g

Recipe Notes:

  • Store in an air tight container for up to 2 weeks
  • This recipe is not freezer friendly well fully prepared but the slices can be frozen prior to the second bake and to complete the final cooking process once defrosted.
  • Almond milk can be interchanged with any milk of your preference.
  • 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.



Christmas Cake (protein enriched)

Christmas Cake (protein enriched)

Makes: 12 portions

Ingredients:

  • 250g mixed dried fruit
  • 1 & 1/2 cups milk (of your choice)
  • 150g mixed chopped nuts
  • 3 scoops (90g) chocolate protein powder
  • 1/4 cup coconut flour
  • 1 teaspoon baking powder

Method:

  • Place the dried fruit in a mixing bowl and cover with 1 cup of milk and soak overnight
  • Preheat oven to 170 degrees Celsius and prepare either a 6 silicon muffin tray or 2 miniature spring form pans by spraying with cooking spray
  • Add the chopped nuts, protein powder, coconut flour, baking flour and remaining 1/2 cup of milk to the mixing bowl
  • Mix with a spatula until well combined
  • Evenly spoon into the prepared cooking vessels
  • Bake for 20 minutes for the muffin tray or 25-30 minutes for mini cakes
  • Allow to cook in the Cake tin for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

  • Calories: 176
  • Total fat: 6.7g
  • Total carbohydrates: 17g
  • Sugars: 9.6g
  • Protein: 11g

Recipe Notes:

  • Store in an airtight container storing under 27 degrees for a maximum of 5 days
  • This recipe is freezer friendly, to be consumed in 6 months
  • Also delicious served warm with custard or ice cream
  • 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.



Lemon Panna Cotta

Lemon Panna Cotta

Makes: 6

Ingredients:

  • 1 satchel of diet lemon jelly
  • 1 cup boiling water
  • 170g natural high protein yoghurt
  • 80ml milk
  • 2 scoops (60g) vanilla protein powder

Method:

  • Place the jelly crystals in a heat proof bowl and add the boiling water mixing until well combined and all jelly crystals have dissolved, set aside to cool slightly(approximately 5 minutes)
  • Add the yoghurt, milk and protein powder into a blender and process until foamy and well combined
  • Pour the milky mixture into the jelly crystals and mix until well combined
  • Place a silicon muffin tray on a secure base or baking tray and pour the Panna Cotta mixture evenly between 6 muffin holes
  • Place in the fridge to set for a minimum of 4 hours but preferably overnight
  • To serve, gently turn the Panna Cotta out directly onto your serving plate, you will not be able to move the Panna Cotta once it has been removed from the mould.

Nutritional Value per portion:

  • Calories: 60
  • Total fat: 0.3g
  • Total carbohydrates: 1.7g
  • Sugars: 1.1g
  • Protein: 11.8g

Recipe Notes:

  • Store in the silicon muffin tray in the fridge covered with plastic wrap until you are ready to served for a maximum of 5 days
  • This recipe is not suitable for the freezer
  • 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 Bark

Protein Bark

Makes: 36 pieces

Base ingredients:

  • 180g 70% cocoa dark chocolate
  • 1 & 1/2 tablespoons coconut oil
  • 3 scoops (90g) chocolate protein powder

Pictured Topping ingredients:

  • 3 tablespoons slithered almonds
  • 2 tablespoons chopped dried apricots
  • 2 tablespoons chopped dried cranberries
  • 2 tablespoons sultanas

Method:

  • Prepare a baking tray or solid chopping board by lining with baking paper
  • In a microwave proof bowl place the chocolate that has been chopped or broken up, with the exception of approximately 1 row (30-50g) with the coconut oil
  • Place in the microwave for 30 seconds, remove and stir well
  • Place the bowl back into the microwave in 15 second bursts stirring well between each burst until the mixture is fully melted and well combined
  • Add in the last of the chopped up chocolate and protein powder stirring through with a spatula until the remaining chocolate is melted and the protein powder is well mixed through
  • Evenly spread the mixture over the baking paper into an even thickness in a rectangle shape approximately 25 x 20cm in size
  • Evenly sprinkle your toppings of choice over the top of the chocolate square and gently press in with your finger tips
  • Place in entire tray in the fridge for a minimum of 4 hours but preferably overnight
  • When set break the bark up into evenly sized pieces approximately 2cm in size

Nutritional Value per piece (plain Bark without any toppings):

  • Calories: 44
  • Total fat: 2.6g
  • Total carbohydrates: 1.9g
  • Sugars: 1.5g
  • Protein: 2.5g

Recipe Notes:

  • Topping can be alternated to your toppings of choice between: dried fruit, nuts, seeds, sugar free lollies and marshmallows, crushed biscuits etc
  • Store in an airtight container in the fridge for up to 2 weeks
  • This recipe is not suitable for the freezer
  • 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 Rose Pasta Sauce

Chicken Rose Pasta Sauce

Serves: 4 standard or 12 Bariatric portions

Ingredients:

  • 600g chicken breast fillet, diced
  • 1 onion, finely diced
  • 1 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 400g can chopped whole peeled tomatoes
  • 400g can whole peeled cherry tomatoes
  • 1/2 cup smooth ricotta

Method:

  • Place the onion, celery and garlic in a heavy based frying pan with some cooking spray and sauté for 1-2 minutes until softened
  • Add in the diced chicken and toss over a high heat to seal the chicken
  • Add both cans of tomatoes and simmer for 15 minutes or until the chicken is cooked through, the time will vary depending on how large the chicken pieces are
  • Remove from the heat and stir through the ricotta, it may appear slightly grainy and curdled, this will depend on the thickness of the ricotta used but it is NOT curdled at all
  • Serve with your choice of pasta, spiral vegetables or any other side of your choice.

Nutritional Value per Serve (12):

  • Calories: 85
  • Total fat: 2.4g
  • Total carbohydrates: 3g
  • Sugars: 2.2g
  • 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, it may require slight dehydration by adding a small amount of chicken stock when reheating.

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.



Lauren’s Surprise Cupcake

Lauren’s Surprise Cupcake

Makes: 10

Ingredients:

  • 4 scoops (120g) chocolate protein powder
  • 1/4 cup coconut flour
  • 1/4 cup cacao
  • 1/3 cup low calorie sweetener
  • 3 teaspoons baking powder
  • 1 teaspoon salt
  • 2 eggs, lightly beaten
  • 1 1/4 cup milk
  • 1/4 cup sugar free maple syrup
  • 2 teaspoons vanilla paste
  • 5 squares of dark Lindt chocolate, halved

Method:

  • Preheat the oven to 180 degrees Celsius and line a muffin tray with cupcake liners gently spraying the inside with cooking spray
  • Place all the dry ingredients, except for the chocolate squares, into a large mixing bowl and combine well
  • Place all the wet ingredients into a small mixing bowl and whisk together
  • Pour the wet mixture into the dry mixture and mix with a spatula or wooden spoon until just combined
  • Allow the batter for 10 minutes and then stir the mixture again
  • Divide the batter into 2 even portions, use one portion to evenly spread the batter across the 10 Cupcake liners
  • Place a piece of chocolate while gently on top of the batter
  • Use the remaining batter pouring gently on top of the chocolate pieces
  • Bake for 15 minutes or until the cake skewer comes out clean.

Nutritional Value per Cupcake:

  • Calories: 115
  • Total fat: 4.5
  • Total carbohydrates: 5.7g
  • Sugars:  2.5g
  • Protein: 13.8g

Recipe Notes:

  • Store in an air tight container below 27 degrees 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 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.