Protein Enriched Hummus

Make: 12 portions (40g per portion)

Ingredients:

• 400g can chickpeas, drained and rinsed
• 1 tablespoon extra virgin olive oil
• 2 tablespoons tahini
• 1 large garlic clove roughly chopped
• 2 teaspoon lemon juice
• 2 scoops (60g) pure protein powder
• 1/2 cup water

Method:

• Place all ingredients into a food processor or bullet style blender and process until smooth
• Add salt and pepper to taste

Nutritional Value per portion (40g):

• Calories: 77
• Total fat: 3.3g
• Total carbohydrates: 6.7g
• Protein: 7g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is freezer friendly in single serve portions
• 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.

Middle Eastern Spiced Lamb

Serves: 4 or 10 bariatric portions 

Ingredients:

• 500g lamb mince
• 1 small onion, finely diced 
• 1/2 celery stalk, finely diced 
• 1 garlic clove, finely diced 
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons ground coriander 
• 1 1/2 teaspoons paprika 
• 3/4 teaspoon ground cinnamon 

Method:

• Saute the onion, celery and garlic in cooking spray for 2-3 minutes until softened 
• Add the lamb mince browning and breaking up until just under cooked through
• Add the spices and toss through the mince toasting the spices until aromatic, approximately 1-2 minutes 

Nutritional Value per portion (10):

• Calories: 99
• Total fat: 6.6g
• Total carbohydrates: 0.7g
• Protein: 10g

Recipe Notes:

• Picture shown has the middle Eastern Spiced lamb served on a bed of protein enriched hummus topped with pine nuts, cherry tomatoes and fresh parsley
• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months, when reheating it will need to be slightly rehydrated with a small amount of stock
• Also delicious served in a lettuce cup, with a flat bread or with baked sweet potato.

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 Chilli Con Carne

Serves: 4 or 10 bariatric serves 

Ingredients:

• 500g extra lean beef mince 
• 400g can red kidney beans, drained and rinsed 
• 1 onion, finely diced
• 3 garlic cloves, finely diced 
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 400g chopped tomatoes
• 1 tablespoon tomato paste 
• 2 scoops (60g) pure protein powder

Method: 

• Place the onion and garlic in a frying pan with some cooking spray and sauté for 2-3 minutes until softened 
• Add the mince meat and brown while cooking off
• Add the kidney beans and all the spices into the frying and toast for approximately 2 minutes until aromatic 
• Add the tomato paste and canned tomatoes and simmer for 5 minutes 
• Blitz the protein powder in a bullet blender with 1/3 cup water until fully blended 
• Stir the protein powder mix into the chilli and bring to temperature 
• Serve as desired 

Nutritional Value per portion (10):

• Calories: 169
• Total fat: 2.7g
• Total carbohydrates: 15.5g
• Protein: 20g

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 has the chilli Con Carne served with corn chips and salad 
• Other serving suggestions are tortilla boats, taco shell, tortilla wraps, baked potato topping or wonton-pie filling 
• 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.

Coffee Protein Discs 

Makes: 36

Ingredients:

• 250g pitted prunes 
• 200ml cold press coffee
• 100g cashews
• 250g oats 
• 150g desiccated coconut 
• 50g almond meal
• 5 scoops (150g) pure protein powder 
• 2 tablespoons coconut flour 

Method: 

• Soak the prunes in the cold press coffee for a minimum of 4 hours but preferably overnight 
• Place the cashews, oats, coconut, almond meal and protein powder in a high powered food processor and process until a meal like texture 
• Add the soaked prunes and excess liquid into the food processor and process until it comes together in a ball
• Split the mixture into 3 even portions and using damp hand roll into a log shape 
• Roll the logs in the coconut flour to coat the outside, this is an important step as these discs are “stickier”‘than other C4K Kitchen protein discs
• Roll the coconut flour coated logs in plastic wrap and freeze for at least 1 hour before slicing
• Place the individually sliced protein discs in a zip lock bag and store in the freezer.

Nutritional Value per disc: 

• Calories: 86
• Total fat: 5.5g
• Total carbohydrates: 8.1g
• Protein: 6.2g

Recipe Notes: 

• Store sliced in the freezer in a zip lock bag 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.

BLT Cup

Makes: 2

Ingredients: 

• 80g streaky bacon (3 pieces)
• 1/2 cup shredded lettuce
• 1 tomato, diced 
• 4 cherry bocconcini, chopped
• 1/3 cup Chobani yoghurt 
• 1/2 scoop (15g) pure protein powder 
• 1/2 teaspoon Dijon mustard 

Method:

• Preheat oven to 180 degrees 
• Line the inside of 2 muffin cup with a piece of bacon in each 
• Cut the remaining bacon piece in half and line the base with the 1/2 bacon piece
• Fill both muffin cups with an alfoil ball and bake for 15-20 minutes
• Remove the ball and cook for a further 5 minutes 
• Take the bacon cups out of the oven and replace the alfoil ball to help the cup retain its shape to cool while you prepare the filling
• Place the yoghurt, protein powder and mustard in a bullet blender and process until well combine, you may need to add a small splash of water to fully process
• Place the prepared lettuce, tomato and bocconcini in a small mixing bowl and pour the dressing over the top mixing well so the salad is fully coated
• When you are ready to serve remove the alfoil ball and split the salad mixture between the two lettuce cups

Nutritional Value per BLT Cup:

• Calories: 203
• Total fat: 11.5g
• Total carbohydrates: 4.3g
• Protein: 19g

Recipe Notes:

• Best served fresh
• Bacon cup can be stored in an airtight container for up to 4 days, do not fill until ready to serve 
• Alternatively bake the oven for 15 minutes roughly chop and stir through the salad for a BLT chop salad 
• 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.

Protein Enriched Thai Pumpkin Soup

Makes: 6 portions (3/4 cup each)

Ingredients:

• 750g butternut pumpkin
• 1 onion
• 1/2 celery stalk 
• 1 potato 
• 4 garlic cloves
• 1 tablespoons red curry paste 
• 2 chicken stock cubes 
• 165ml light coconut milk
• 2 scoops (60g) pure protein powder

Method: 

• Peel and chop the vegetables to similar size and place either in a slow cooker bowl or saucepan 
• Add the stock cubes and Thai red curry paste and add water until it is just level with the top of the vegetables 
• In the slow cooker cook on LOW for 6 hours 
• On the stovetop, place lid on the saucepan and simmer for 15-20 minutes, or unto all vegetables are soft
• Place the coconut milk and protein powder into a bullet blender and process until smooth 
• Using a stick blender to process the soup until smooth
• Add the protein enriched coconut milk into the soup and process until well combined 
• Serve immediately

Nutritional Value per portion: 

• Calories: 183
• Total fat: 2.5g
• Total carbohydrates: 23.3g
• Protein: 12g

Recipe Notes: 

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months 
• Picture shown has the soup served with a dollop of Chobani yoghurt and a side of pork crackles as croutons 
• 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.

Sweet and Sour Sauce

Makes: 2 family sized portions or 16 bariatric portions at approx 1/4 cup each

Ingredients: 

• 440g can crushed pineapple in juice
• 400g can crushed whole peeled tomatoes 
• 1 onion
• 1 carrot
• 1 celery stalk
• 1 zucchini
• 1 red capsicum 
• 4 garlic cloves 
• 1 chicken stock cube
• 2 tablespoons white vinegar 
• 2 tablespoons honey 
• 1 tablespoon soy sauce 
• 1 tablespoon arrowroot flour 
• 2 scoops (60g) pure protein powder 

Method:

• Roughly chop the vegetables into even size and place in a large heavy based saucepan 
• Add the garlic, can of pineapple (including juice), tomatoes, stock cube, vinegar, honey and soy sauce with 1/4 cup water then stir until well combined 
• Place the lid on the saucepan and simmer for 15-20 minutes or until the vegetables are cooked through 
• Place the protein powder, arrowroot flour in a blender with 1/2 cup water and blend until smooth
• Stir the flour paste into the sauce and simmer for a couple minutes until thickened 
• Remove from the heat and allow to cook slightly 
• Using a stick blender to blend the sauce until smooth.

Nutritional Value per portion:

• Calories: 55
• Total fat: 0.3g
• Total carbohydrates. 8.8g
• Protein: 4g

Recipe Notes:

• Store covered on the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months.
• The protein powder will soften the colour, if you prefer a more intense traditional red colour add a touch of food colouring 
• Serving suggestion with pork and vegetable stir fry 
• 
• 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 Raspberry Jam 

Makes: 35 portion approx.

(1 portion is 1 tablespoon) 

Ingredients:

• 3 cups frozen raspberries 
• 1/2 cup white chia seeds 
• 1/2 cup water
• 1/4 cup xylitol (see recipe Notes)
• 2 scoops (60g) pure protein powder 

Method: 

• Place the water, xylitol and protein powder in a bullet blender and process until smooth
• Add to a saucepan with the raspberries and chia seeds 
• Simmer for 5-10 minutes until thickened
• Add more water (1/2 tablespoon at a time) until you get your desired consistency.
• Allow to cool completely before transferring to your storage container and refrigerating.

Nutritional Value per Portion:

• Calories: 16
• Total fat: 0.4g
• Total carbohydrates: 2.7g
• Protein: 1.5g

Recipe Notes: 

• Store in an air tight container for a maximum of 2 weeks 
• This recipe is freezer friendly to be consumed within 6 months
• Xylitol can be substituted with any low calorie sweetener of your choice 
• If you prefer a more viabrant red colour of a clsssic Raspberry Jam add a touch of red food colouring
• 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.

Vanilla Protein Slab Cakes

Makes: 20 portions

Ingredients:

• 2 eggs
• 1/3 cup egg whites
• 1 cup milk
• 1/3 cup maple syrup 
• 2 scoops (60g) vanilla protein powder 
• 3/4 cup coconut flour 
• 2 teaspoons baking powder 
• 1/2 teaspoon baking soda 
• 1/2 teaspoon salt

Method: 

• Preheat oven the 170 degrees Celsius and prepare a brownie tin by spraying and lining with baking paper
• Place the eggs, egg white, milk, syrup and protein powder and use electric beaters to beat the mixture until light and foamy 
• Add in the remaining ingredients and beat on a low speed until just combined
• Pour the batter into the prepared brownie tin and bake for 20-25 minutes or until a cake skewer comes out clean 
• Allow to cool in the tin for 20 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Portion:

• Calories: 57
• Total fat: 1.3g
• Total carbohydrates: 6.7g
• Protein: 4.5g

Recipe Notes: 

• Store in an airtight container below 27 degrees 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 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.

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

• 500g lean chicken mince
• 125g cream cheese
• 1 scoop puree protein powder (see recipe Notes for alternative option)
• 4 garlic cloves, finely diced 
• 1 shallot, finely diced 
• Salt & pepper, to taste 

Method: 

• Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
• Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
• Place the bowl in the freeze for 30 minutes 
• Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
• Divide the mince into 8 even portions
• Divide the cream cheese mixture into 8 even portions and roll into small balls
• Flatten the mince put to a very thin Burger shape 
• Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
• Repeat until all 8 kiev balls are prepared
• To give them a nice smooth finish use damp hands to give the ball one last roll
• Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

• Calories: 122
• Total fat: 5.3g
• Total carbohydrates: 1.7g 
• Protein: 17g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
• For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
• 
• Protein powder can be replaced by 1 tablespoon of corn flour if required 
• 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.