Chunky Apple Custard

Chunky Apple Custard 

Makes: 8 portions 


Ingredients:

  • 800g can pie apples 
  • 2/3 cup milk
  • 2 scoops (60g) pure protein powder 
  • 2 eggs 
  • 2 tablespoons xylitol 
  • 3 tablespoons coconut oil, melted

Method: 

  • Place 1/4 of the can of apples in a blender with the protein powder, milk, eggs and xylitol 
  • Blend until smooth
  • Pour into a heavy based saucepan and add in the melted coconut oil and whisk until well combined
  • Turn on the heat to a medium low level and continually whisk over the heat until the Custard thickens, approximately 10 minutes 
  • Remove from the heat, add the remaining all can of the apples and stir through until well coated 
  • Evenly spread the Custard between 8 containers and lightly dust with cinnamon
  • Can be eaten warm or cold 

Nutritional Value per Portion: 

  • Calories: 136 
  • Total fat: 7.4g
  • Total carbohydrates: 15.5g
  • Protein: 9g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 5 days 
  • This recipe is freezer friendly to be consumed within 3 months
  • If you prefer a thinner style Custard add an extra 1/3 cup of milk
  • 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.



SC Rosemary & Garlic Braised Beef

SC Rosemary & Garlic Braised Beef

Makes: 4 large or 10 bariatric portions


Ingredients:

  • 600g blade steak or chuck steak
  • 1 large onion
  • 1/2 leek
  • 1 celery stalk 
  • 2 carrots
  • 1 parsnip
  • 1 zucchini
  • 150g butternut pumpkin
  • 2 sprigs fresh rosemary, stalks removed 
  • 6 garlic cloves
  • 2 cups C4K Kitchen’s Beef Stock
  • 3 scoops (90g) pure protein powder, optional

Method:

  • Place the beef in the base of the slow cooker bowl
  • Cut the vegetables to even sized of your preferences and place in the slow cooker bowl
  • Top with the rosemary and finely chopped garlic 
  • Evenly pour 1 1/2 cups of the beef stock over the slow cooker, ensuring you reserve 1/2 cup stock for later if using the protein powder
  • Cook on LOW for 8 hours or HIGH for 4 hours
  • Place the reserved stock in a blender with the protein powder and blend until smooth
  • Stir the beef protein mixture into the slow cooker bowl until well combined 
  • Bring to serving temperature then serve

Nutritional Value per Portion (10):

  • Calories: 95
  • Total fat: 1.4g
  • Total carbohydrates: 24.1g
  • Protein: 15.3g

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.



Crispy Mexican Chicken 

Crispy Mexican Chicken

Serves: 4 or 10 bariatric portions


Ingredients:

  • 600g chicken breast, sliced into strips
  • 1 egg, lightly beaten
  • 1 tablespoon milk
  • 1/2 cup cornflake crumbs
  • 1 teaspoon chilli powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano
  • 4 teaspoons rice bran oil

Method:

  • Whisk together the egg and milk until well combined in a large mixing bowl
  • Place the cornflake crumbs and all spices in a large zip lock bag, seal and shake until well combined
  • Place the chicken strips in the egg wash and mix until well coated 
  • Transfer the chicken strips to the zip lock bag and re-seal shaking until all the chicken pieces are evenly well coated, then set aside 
  • Heat 2 teaspoons of the oil in a large heavy based frying pan over a medium heat
  • Place half of the chicken in the frying pan ensuring there are gaps between the chicken so it cooks evenly
  • Cook both sides for 3-5 minutes, depending on the thickness of the chicken strips, until cooked through
  • Remove the chicken and place on kitchen paper to remove any excess oil
  • Heat the remaining oil and repeat the cooking process with the remaining chicken .

Nutritional Value per bariatric portion:

  • Calories: 162
  • Total fat: 3.8g
  • Total carbohydrates: 18.6g
  • Protein: 15.8g

Recipe Notes:

  • Best served fresh however store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly prepared but not cooked, to be cooked and consumed within 6 months 
  • Picture shown has the crispy Mexican chicken served on a tortilla with salad and perinaise dressing

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.



Chunky Steak and Bacon Won-Pie

Chunky Steak and Bacon Won-Pie

Makes: 12


Ingredients:

  • 24 wonton wrappers
  • 250g porterhouse steak, diced
  • 150g bacon, diced
  • 1 carrot, diced
  • 1 onion, diced
  • 1 zucchini, diced
  • 1/2 celery stalk, diced
  • 4 garlic cloves, finely diced
  • 2 springs fresh rosemary
  • 2 beef stock cubes
  • 1 tablespoon Worcestershire sauce
  • 1 cup water
  • 2 (60g) pure protein powder
  • 2 teaspoons gravox gravy powder

Method:

  • Sauté the onion, carrot, celery, zucchini and garlic in cooking spray for 2-3 minutes until the onion softens
  • Add in bacon, steak and rosemary, browning the steak to seal
  • In a Bullet blender place the stock cubes, sauce, water, protein powder and gravy powder and process until smooth
  • Pour this mixture into the meat and vegetables and cook simmer for a couple minutes to slightly thicken
  • Remove from the heat and allow to slightly cool
  • Preheat the oven to 189 degrees Celsius and prepare the silicon muffin tray but gently spraying the wells and lining each with a wonton wrappers
  • Spoon the mixture evenly between the prepared shells
  • Top each Pie with another wonton wrappers pressing down firstly to seal
  • Brush the top of each won-pie with egg wash or spray with cooking spray
  • Bake for 25-30 minutes until golden brown.
  • Remove from the oven, allow to sit for 10 minutes in the muffin tray before transferring to a wire rack to cool.

Nutritional Value per won-pie

  • Calories: 187
  • Total fat: 9.4g
  • Total carbohydrates: 9.4g
  • Protein: 15.2g

Recipe Notes;

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly
  • For variations instead of placing the wonton Wrapper as a pie lid top with mashed potato or grated cheese
  • 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 Tarts 

Lemon Tarts 

Makes: 9


Ingredients:

  • 9 wonton wrappers
  • 2 large lemons, zest and juice
  • 1 (30g) scoop pure protein powder
  • 1/4 cup xylitol*
  • 2 eggs
  • 3 tablespoons coconut oil, melted

Method:

  • Preheat the oven to 180 degrees Celsius
  • Lightly spray a silicon muffin tray and lime 9 wells with a wonton wrappers
  • Lightly spray the top side with cooking spray
  • Bake for 10 minutes of until golden
  • Remove from the muffin tray and allow to cook completely while you prepare the filling
  • Place the lemon juice, lemon zest, protein powder, xylitol and eggs in a bullet blender and process until smooth
  • Pour the mixture into a small non stick saucepan and the melted coconut oil
  • Over a low heat continually whisk until thickened, this will take between 5-10 minutes
  • Spoon the mixture evenly between the cooled baked wonton shells
  • Allow to sit for 10 minutes minimum for the Curd to set

Nutritional Value per Tart:

  • Calories: 81
  • Total fat: 5.9g
  • Total carbohydrates: 9.2g
  • Protein: 5g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 7 days
  • This recipe is not freezer friendly
  • Xylitol can be replaced with any low calorie sweetener of your choice
  • 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.



Creamy Chicken Won-Pies

Creamy Chicken Won-Pies

Makes: 12


Ingredients:

  • 24 wonton wrappers
  • 300g chicken breast, diced into even sized pieces
  • 1/2 leek, diced
  • 1/2 celery stalk, diced
  • 3 mushrooms, diced
  • 3 garlic cloves, finely diced
  • 1/2 cup ricotta
  • 1/2 cup low fat cream cheese
  • 1 scoop (30g) pure protein powder
  • 1 chicken stock cube

Method:

  • Preheat oven to 180 degrees Celsius prepare 12 tin silicon muffin tray by lightly spraying with cooking spray and line each well with a wonton wrapper
  • Sauté the leek, celery, Mushroom and garlic in a frying pan with some cooking spray
  • Add in the chicken and toss to seal
  • Add the ricotta, cream cheese, protein powder and stock cube in a blender with 1 1/2 tablespoons of water and process until smooth
  • Stir the cream mixture through the chicken
  • Spoon the mixture evenly between the lines muffin cups
  • Top each of the pies with another wonton wrappers pushing down firmly to seal
  • Either brush with egg wash or cooking spray
  • Bake for 20 minutes
  • Gently remove from the muffin tray and place on a baking tray and return to the oven for another 10 minutes
  • Transfer to a wire rack to cool

Nutritional Value per won-pie

  • Calories: 106
  • Total fat: 2.8g
  • Total carbohydrates: 8.9g
  • Protein: 11g

Recipe Notes:

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



Lemon Curd Mini Cheesecakes

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups




Base Ingredients: 

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

Lemon Curd Mousse Ingredients:

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 Mousse 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, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
  • Fold the Curd mixture through the whipped cream until well combined
  • Spoon the mixture evenly between the 12 wells in the cheesecake pan
  • Spoon the extra mixture evenly into 4 muffin cups
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

  • Calories: 188
  • Total fat: 15.5g
  • Total carbohydrates: 5.5g
  • Protein: 11.1g

Nutritional Value per Mousse Cup: 

  • Calories: 127
  • Total fat: 8.3g
  • Total carbohydrates: 4.3g
  • Protein: 7.8g

Recipe Notes:

  • 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.



Bolognaise with MMS

Bolognaise with MMS

Serves: 4


Ingredients:

Method: 

  • Add all the vegetables and garlic into a saucepan and spray with cooking spray sautéing for 3-4 minutes until the onion starts to soften
  • Add in the beef mince and bacon pieces browning off the mince
  • Stir through the French onion soup mix and toast until aromatic, approximately 1-2 minutes 
  • Add in the MMS and Worcestershire sauce and simmer covered for 30 minutes
  • Optional, make a paste with the protein powder with 1/4 cup water. Mix the paste through the Bolognaise sauce and warm through

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  • MMS can be replaced with a jar of passata 
  • C4K Kitchen’s French Onion Soup Mix can be replaced with a store bought packet of French Onion Soup Mix 
  • 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 Lemon Curd

Protein Lemon Curd

Makes: approximately 350ml


Ingredients:

  • 2 large lemons, zest and juice
  • 1 (30g) scoop pure protein powder
  • 1/4 cup xylitol*
  • 2 eggs 
  • 3 tablespoons coconut oil, melted 

*xylitol can be replaced with your low calories sweetener of choice

Method:

  • Place the lemon juice, lemon zest, protein powder, xylitol  and eggs in a bullet blender and process until smooth
  • Pour the mixture into a small non stick saucepan and the melted coconut oil
  • Over a low heat continually whisk until thickened, this will take between 5-10 minutes
  • Transfer to air tight container to cool completely, it will continue to thicken as it cools

Nutrition value for complete recipe:

  • Calories: 580
  • Total fats: 51.9g 
  • Total carbohydrates: 55.7g
  • Protein: 39.1g

Recipe Notes: 

  • Store in an air tight container in the fridge for a maximum of 7 days 
  • This recipe is freezer friendly but is best fresh
  • To have a thinner Curd add 1 tablespoon of water
  • 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.



Devilled Eggs 

Devilled Eggs

Makes: 14 portions 


Ingredients:

  • 7 eggs
  • 1/2 shallot, finely diced 
  • 1 teaspoon curry powder
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon ground coriander 
  • 1/8 teaspoon paprika 
  • 1/8 teaspoon turmeric 
  • 2 tablespoons garlic aioli or mayo 
  • 2 tablespoons natural or Greek yoghurt 
  • 1 scoop (30g) natural protein powder (optional)

Method:

  • Place the eggs in a saucepan and cover with cold water
  • Place saucepan on the heat and constantly stir the eggs until he water is boiling
  • Place the lid on the saucepan and rapidly simmer for a 8 minutes
  • Remove from the boiling water and place the eggs in a bowl of cold water 
  • Allow to sit for 5 minutes in the water then remove and sit aside to cool for another 15-30 minutes
  • Gently remove the shells of the eggs and discard the shells 
  • Using a sharp flat blade knife slice the eggs in half through the longest point of the egg
  • Gently remove the yolks and place in a small mixing bowl
  • Use a fork to mash the yolks as much as possible 
  • Add in the remaining ingredients ingredients and stir until a nice creamy and smooth consistency 
  • Either gently spoon of pipe the mixture into the yolk wells of the eggs 
  • Finish with a light dusting of paprika.

Nutritional Value per Portion:

  • Calories: 74
  • Total fat: 4.4g
  • Total carbohydrates: 2.2g
  • Protein: 5.9g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is not freezer friendly 
  • And extra curried egg yolk mixture can be reserved and used in sandwiches or as a dip
  • 7 eggs has been used in this recipe as I know it’s the correct amount of eggs to present as seen in the picture 
  • 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.