Beef BBQ Bacon Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 500g lean beef mince
• 200g diced bacon 
• 1/2 cup BBQ sauce
• 2 eggs, lightly beaten
• 1 onion, finely diced 
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs 

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients except the mountain bread in a mixing bowl and massage the mixture through your fingertips until well combined 
• Divide the mixture into 8 even portions
• Cut the 4 mountain breads into half forming 2 rectangles 
• Using 1 half of the wrap evenly spread 1 portion of the meat 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 befor folding over to complete the sausage roll
• 
• Place on the baking tray with the seal side down 
• Repeat with the remaining mountain bread and meat portions 
• Brush the tops of the sausage rolls with egg wash 
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

Nutritional Value per portion: 

• Calories: 165
• Total fat: 7.1g
• Total carbohydrates: 11.7g
• Protien: 13.2g

Recipes 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.

Chocolate Protein Bars

Makes: 22

Ingredients:

• 2 cups rolled oats
• 4 scoops (120g) chocolate protein powder
• 250g pitted dates
• 1/4 cup maple syrup
• 1/4 cup coconut oil, melted
• 2 tablespoons water
• 1 teaspoon vanilla
• Pinch salt 

Method:

• Line a brownie tin with plastic wrap 
• Place all ingredients in a high powered food processor and blend until the mixture comes together into a ball
• Using damp hands firmly press the mixture into the prepared tin
• Chill for approximately 4 hours until firm
• Slice into even portions with a sharp knife with a hot blade.

Nutritional Value per bar: 

• Calories: 115
• Total fat: 3
• Total carbohydrates: 15.6
• Protein: 6

Recipe Notes:

• Picture shown has the protein bars coated in in shredded coconut, this is not included in the nutritional Value calculations 
• You could also finish with a drizzle of melted dark chocolate 
• Store in an air tight container for a week
• 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.

Turkey Koftas

Makes: 12

Ingredients:

• 500g turkey mince
• 1/4 cup breadcrumbs
• 1 egg
• 1 small onion, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley
• 1/2 teaspoon celery salt
• 1/2 teaspoon ground chilli (adjust to your tastes)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon paprika

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Place all ingredients into a mixing bowl and use your fingers to massage the mixture until well combined
• Divide the mixture into 12 even portions 
• Using damp hands to roll the mixture into log shapes approximately 5cm the same thickness throughout so they cook evenly
• Bake for 20 minutes

Nutritional Value per Kofta:

• Calories: 72
• Total fat: 1.9g
• Total carbohydrates: 5.2g
• Protein: 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.

Spinach and Three Cheese Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 250g frozen spinach, defrosted
• 1 cup light ricotta
• 1/2 cup grated Parmesan
• 200g feta, diced
• 1 shallot, finely diced 
• 1 tablespoon minced garlic
• 2 scoops (60g) pure protein powder

Method:

• Preheat the oven to 180 degrees Celsius and line and tray with baking paper
• In a mixing bowl place all the ingredients except the mountain bread and mix until well combined
• Slice the mountain bread down the middle 
• Seperate the mixture into 6 equal portions, spread the mixture evenly down the middle of the 6 portions of mountain bread
• Fold one side of the bread over the spinach cheese mixture
• Egg wash the unfolded open side and fold over to seal the roll 
• Place on the baking tray and lightly brush with some egg wash
• Bake for 20-25 minutes
• Allow to cool in the tray for 15 minutes before moving to the wire rack to cool completely or serve warm

Nutritional Value per portion:

• Calories: 80
• Total fat: 1.2g
• Total carbohydrates: 5.4g
• Protein: 11.2g

Recipe Notes:

• Store in an airtight 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 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.

Honey Mustard Chicken Salad

Makes: 3 bariatric serves 

Ingredients:

• 1 tablespoon Chobani yoghurt 
• 1 teaspoon wholegrain mustard
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon honey 
• 1 scoop (30g) natural protein powder
• 90g finely shredded chicken breast
• 1 hard boiled egg
• 30g bocconcini cheese
• 1/2 large tomato
• 3/4 cup shredded baby spinach
• Salt & pepper to taste

Method:

• Place the yoghurt, protein powder, mustards and honey in a mixing bowl and combine well
• Dice the boiled egg, bocconcini and tomato to similar sized cubes and add to the yoghurt mustard dressing
• Add the shredded chicken and baby spinach also and mix until well combined and all the ingredients are well coated in the dressing.

Nutritional Value per portion:

• Calories: 124
• Total fat: 4.8g
• Tots carbohydrates: 2g
• Protein: 19g

Recipe Notes: 

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

Roast Tomato and Garlic Soup

Makes: 2 serves

Opti-Intense Roast Tomato and Garlic Soup

Protein Enriched Roast Tomato and Garlic Soup

Ingredients:

• 3 large tomatoes
• 2 garlic cloves
• 1 scoop (30g) pure protein powder**

**EXCLUDE this ingredient for an opti-intense recipe

Method:

• Preheat the oven to 180 degrees Celius and line a baking tray with either baking paper or a silicon mat
• Slice the tomatoes in halves and lay on the baking tray with the unpeeled garlic cloves
• Lightly spray with cooking spray
• Roast for 25-30 minutes
• Place the roasted tomatoes into a blender
• Carefully peel the garlic from the husks and place the roasted clove into the blender
• Add 1/3 cup of warm water and process until smooth, do not using boiling water as it doesn’t process as well
• Add in the protein powder and continue to process until smooth
• Serving suggestion to top with some fresh basil

Nutritional Value per protein enriched portion:

• Calories: 68
• Total fat: 0.3g
• Total carbohydrates: 2.1g
• Protein: 13.4g

Nutritional Value per Opti-Intense portion:

• Calories: 10
• Total fat: 0.1g
• Total carbohydrates: 2.1g
• Protein: 0.4g

Recipe Notes:

• 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 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 Enriched Hollandaise 

Makes: 8 portions

Ingredients: 

• 1 cup Chobani yoghurt
• 1 scoop (30g) pure protein powder
• 3 egg yolks
• 2 teaspoons lemon juice 
• 3/4 teaspoons Dijon mustard
• 1 teaspoon butter
• 1 tablespoon dried dill

Method:

• Place the yoghurt, protein powder, egg yolks, lemon juice and mustard in a bullet blender and process until smooth and well combined
• Place the mixture into a completely dry glass or stainless steel bowl
• Place the bowl over the top of a pot of simmering water to create a double boiler
• Continually whisk the mixture for approximately 10 minutes until it thickens
• Carefully remove the hot bowl from the saucepan and place on a heat resistant surface
• Add the butter and dried dill into the sauce and continue to whisk until the butter has melted and with the dried dill is well combined
• Serve warm

Nutritional Value per Portion:

• Calories: 56
• Total fat: 2.3g
• Total carbohydrates: 3.2g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for up to 7 days
• Can be used cold in wraps and salads
• 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.

After Dinner Mint Mini Cheesecake

Makes: 12

Base Ingredients:

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

Cheesecake Ingredients:

• 300ml heavy cream
• 3 teaspoons gelatine
• 125g extra light cream cheese
• 2 scoops (60g) vanilla protein powder 
• 1 scoop (30g) chocolate protein powder
• 2 teaspoon peppermint essence
• Green food colouring, optional

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 cheesecake 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 and cream cheese into a bullet blender and process until smooth
• Fold the cream cheese mixture through the whipped cream until well combined
• Split this into 2 uneven portion
• Into the smaller portion (approximately one third of the cream mixture) add in the scoop of chocolate protein powder and beat lightly with the electric beaters until just combined
• Spoon the mixture evenly between the base of 12 wells in the cheesecake pan
• Place in the fridge while you prepare the remaining cheesecake filling
• Into the larger position add the 2 scoops vanilla protein powder, peppermint essense and the food colouring and lightly beat until just combined and until you achieve your desired colour
• Spoon the mixture evenly on top of the chocolate cheesecake mixture 
• Refrigerate for a minimum of 4 hours but preferably overnight before serving
• 

Nutritional Value per Mini Cheesecake:

• Calories: 215
• Total fat: 16.8g
• Total carbohydrates: 3.2g
• Protein: 12.6g

Recipe Notes:

• Picture shown has the mini cheesecake topped with crushed peppermint crisp that is not included in the nutritional information 
• 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.

Cheese & Bacon Protein Discs

Makes: 12

Ingredients:

• 250g full fat Philadelphia cream cheese
• 150g bacon pieces
• 1 shallot, finely diced
• 2 garlic cloves, finely diced
• 1/2 cup Parmesan cheese
• 2 scoops (60g) pure protein powder
• 1/2 cup fresh parsley, shredded

Method:

• Place the bacon, shallots and garlic in a heavy based frying pan and sauté in cooking spray for 3-4 minutes until the shallots soften 
• Set aside to cool slightly
• Place the cream cheese in a microwave for 15-20 seconds or long enough for the cream cheese to be easily mixed
• Add the protein powder, bacon mix and Parmesan cheese and mix with a fork until well combined
• Dollop the mixture into a rough log shape in the middle of a piece of plastic wrap
• Roll up into a log shape approximately 3-4cm round and compacting the log as you roll
• On a second piece of plastic wrap that is played out flat spread the chopped parsley
• Gently tip the log out of the first plastic wrap and lay the log onto the chopped parsley and roll until it’s fully coated
• Repeat the rolling process in the second piece of plastic wrap
• Place in the freezer for at least 60 minutes rolled before slicing
• Remove from the freezer and using a sharp knife cut into 12 even sized discs.

Nutritional Value per disc:

• Calories: 143
• Total fat: 9.6g
• Total carbohydrates: 1.3g
• Protein: 10.7g

Recipe Notes:

• Store covered in an air tight container in the fridge for up to 7 days
• Store in a zip lock bag in the freezer for up to 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.

Chocolate Hazelnut Protein Discs

Makes: 30

Ingredients:

• 1 1/2 cups hazelnut meal
• 5 scoops (150g) chocolate protein powder 
• 1 1/2 cups rolled oats 
• 1/2 cup almond meal
• 1/2 cup cashew butter
• 1/4 cup coconut oil, melted
• 1/4 cup chia seeds 

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: 135
• Total fat: 9.3g
• Total carbohydrates: 5.9g
• Protein: 7.1g

Recipe Notes:

• Store in a zip lock bag in the freezer 
• Cashew butter can be replaced with peanut butter or almond butter 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.