Thai Green Curry Paste

Ingredients:

• 1 lemongrass stalk
• 3 green chillies, sliced
• 2 shallots, sliced
• 6 garlic cloves
• 2cm fresh ginger, sliced 
• 2 kaffir lime leaves
• 1/2 cup fresh coriander leaves and stems
• 1/2 cup fresh basil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander 
• 1/2 teaspoon ground white pepper 
• 1/2 teaspoon salt
• 2 teaspoons brown sugar
• 1 tablespoon soy sauce 
• 1 teaspoon sesame oil
• Juice from 1 lime
• 45g pure protein powder (optional)

Method:

• Place all ingredients in a high powered blender and process until just combined
• If required add a touch of water to bring the paste together 

Recipe Notes:

• Store covered in the fridge for the maximum of 7 days
• Freezer in an IceCube tray and then when frozen transfer into a zip lock bag 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 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.

Cherry Ripe Smoothie Bowl 

Serves: 1

Ingredients:

• 1/2 cup Chobani natural yoghurt 
• 1/2 scoop (15g) chocolate protein powder
• 1 teaspoon cherry syrup 
• 20g cherry, canned or jarred – drained & chopped
• 2 teaspoons shredded coconut 
• 2 teaspoons black chia seeds

Method: 

• Drain the cherries reserving 1 teaspoon of the mixture
• Place the yoghurt, protein powder and reserved cherry liquid into a blender and process until well combined
• Pour into your serving bowl
• Top with the coconut, chia seeds and cherries in your desired fashion
• For the best consistency, allow to set and refrigerate overnight otherwise serve immediately.

Nutritional Value per portion:

• Calories: 249
• Total fats: 6.8g
• Total carbohydrates: 23g 
• Protein: 25.6g

Recipe Notes:

• Store covered in the fridge for 24 hours
• 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.

Chocolate Hazelnut Mini Cheesecakes 

Makes: 12 Mini Cheesecakes 

Base Ingredients:

• 90g hazelnuts 
• 1 scoop (30g) chocolate protein powder 
• 2 teaspoons xylitol 
• 1/4 cup coconut oil, melted

Cheesecake Ingredients:

• 2 teaspoons gelatine 
• 220g extra light cream cheese 
• 2 scoops (60g) chocolate protein powder 
• 2 teaspoons xylitol 
• 1 teaspoon vanilla
• Pinch salt
• 3/4 cup thickened cream

Method:

• Place the hazelnuts in a high powered blender and process until in a meal like consistency 
• Take out 2 teaspoons of the hazelnut meal and set aside
• In a small mixing bowl add the remaining ingredients and mix well with a butter knife
• Evenly spread the base mixture between the 12 mini cheesecake bases and use your fingers tips to press down well
• Place in the refrigerator while you prepare the topping
• To prepare the cheesecake topping place 1 tablespoon of boiling water and gelatine in a blender and process until dissolved
• Add in the cream cheese and blender
• Add in the protein powder, xylitol, vanilla and salt blending until smooth then set aside
• Place the thickened cream in a clean dry bowl and beat with electric beaters until beaten to form soft peaks
• Fold the chocolate mixture into the whipped cream with a spatula until just combined
• Evenly top the bases with the filling then lightly sprinkle with the reserved ground Hazelnut 
• Refrigerate for a minimum of 4 hours but preferably overnight.

Nutritional Value per Cheesecake:

• Calories: 148
• Total fats: 14.4g
• Total carbohydrates: 3.7g
• Protein: 10.4g

Recipe Notes:

• Store in an airtight container in the fridge 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 Chocolate protein powder
• 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.

Apple Pie Smoothie Bowl 

Serves: 2

Ingredients:

• 200g natural yoghurt
• 1/2 cup unsweetened Apple puree
• 2 scoops (60g) vanilla protein powder
• 4 teaspoons black chia seeds
• 4 teaspoons toasted muesli
• 4 teaspoons chopped walnuts
• 2 teaspoons maple syrup

Method:

• Place the yoghurt, Apple puree and protein powder in a high powered blender and process until well combined
• Even pour the mixture into your serving bowls
• Top evenly between the serves with the chia seeds, walnuts and muesli as desired
• Drizzle each serve with 1 teaspoon of maple syrup

Nutritional Value per serve:

• Calories: 334
• Total fats:  7.4g
• Total carbohydrates: 30.3g
• Protein: 38.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours
• This recipe is not freezer friendly
•  Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Vanilla Bean protein powder
• 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 Cranberry Sausage Rolls

Makes: 6 portions or 12 bariatric portions

Ingredients:

• 500g turkey mince
• 1/4 cup cranberry sauce
• 2 eggs, lightly beaten
• 1 teaspoon milk
• 30g natural/pure protein powder 
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 1/2 zucchini, grated
• 3 garlic gloves, finely grated
• 3 mountain bread wraps 

Method:

• Preheat oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper 
• In a large mixing bowl lightly whisk the eggs and remove 2 teaspoons of the egg mix and place in a small bowl, add milk to the small bowl give a quick whisk then set aside 
• Add the turkey, Cranberry, protein powder, vegetables and garlic to the egg in the large mixing bowl and using your fingers to massage the mixture until well combined
• Divide the mixture into 6 even portions
• On a clean dry surface place the mountain bread wraps and cut them down the middle
• Shape a portion of the turkey into a sausage shape in the middle of the wrap 
• Fold one side over the meat then on the flat edge brush the wrap with some of the reserved egg wash
• Firmly wrap the egg washed side over to seal the sausage roll
• Place on the prepared tray fold side down
• Repeat with the remaining 5 wrap and turkey portions
• Brush the tops of the sausage rolls with the egg wash
• Bake for 20-25 minutes until golden brown 
• Remove from the oven and allow to cool on the tray for 10-15 minutes before using an egg slide to gently remove from the tray to a wire rack to cool completely.

Nutritional Value:

• Calories: 132
• Total fat: 6.1g
• Total carbohydrates: 6.1g
• Protein: 11.3g 

Recipe Notes:

• Store in an airtight container in the fridge for up to 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 Pure protein powder
• 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 Nut Smoothie Bowl

Serves: 1

Ingredients:

• 170g natural Chobani yoghurt 
• 20g chocolate protein powder
• 1 teaspoon natural smooth peanut butter
• 1 tablespoon walnuts, chopped
• 2 teaspoons toasted muesli 
• 2 teaspoons black chia seeds 
• 1 teaspoon honey 

Method:

• Place the yoghurt, protein powder and peanut butter in a high powered blender and process until smooth
• Pour into your serving bowl
• Top with the walnuts, muesli and chia seeds in your desired manner
• Finish with a drizzle of honey

Nutritional Value:

• Calories: 267
• Total fat: 23.9g 
• Total carbohydrates: 25.5g
• Protein: 29.7g

Recipe Notes:

• Store covered in the fridge for up to 24 hours
• This recipe is not freezer friendly
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Chocolate protein powder
• 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.

Mango Passionfruit Smoothie Bowl

Serves: 1

Ingredients:

• 1/4 cup natural yoghurt
• 1 scoop vanilla protein powder 
• 1/4 cup frozen mango pieces 
• 2 teaspoons passionfruit pulp
• 1/4 fresh banana, sliced
• 2 teaspoons black chia seeds
• 2 teaspoons toasted muesli
• 1 teaspoon pepitas
• 1 teaspoon sunflower seeds
• 2 teaspoons passionfruit pulp

Method:

• Place the yoghurt, protein powder, mango pieces and 2 teaspoons passionfruit pulp in a high powdered blender 
• Pour into a serving bowl
• Top with the remaining ingredients 
• Serve immediately 

Nutritional Value:

• Calories: 250
• Total fat: 5.8g
• Total carbohydrates: 23.2g
• Protein: 22g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours however best served fresh
• This recipe is not freezer friendly 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Vanilla Bean protein powder
• 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.

Tuna Salad

Makes: 3 small portions 

Ingredients 

• 2 tablespoons natural yoghurt
• 1 tablespoon garlic aioli
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon lemon juice
• Salt, to taste
• 95g tuna in springwater, drained
• 2 hard boiled eggs, diced
• 2 tablespoon corn kernels,
• 1 small red onion, finely diced
• 1/2 celery stalk, finely diced 
• 2 tablespoons fresh parsley, shredded 

Method:

• Mix together the yoghurt, aioli, mustard, lemon juice and salt and mix well
• Drain and break up the tuna and add yoghurt mix
• Add in the remaining ingredients and mix until well combined
• Serve on a wrap, cruskit or in a lettuce cup.

Nutritional Value per portion (3):

• Calories: 149
• Total fats: 7.8g
• Total carbohydrates: 6.2g
• Protein: 13.2g

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.

Mini Passionfruit Cheesecakes 

Makes: 12 mini cheesecakes 

Base ingredients:

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

Cheesecake ingredients:

• 300ml thickened cream
• 2 teaspoon gelatine 
• 85g passionfruit pulp
• 125g extra light cream cheese
• 2 teaspoons xylitol 
• 2 scoops vanilla protein powder 

Method:

• To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
• Add the coconut oil and use a knife to mix well
• Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
• Refrigerate while you prepare the filling
• To prepare the filling use electric beaters to whip the cream and set aside
• Dissolve the gelatine in 1 tablespoon of boiling water
• Add the Passionfruit pulp and gelatine into a blender or food processor and process until well combined 
• Add the cream cheese, xylitol and protein powder to the Passionfruit mix and process until smooth 
• Use a spatula to fold the passionfruit mixture through the whipped cream
• Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

• Calories: 129
• Total fat: 10.8g
• Total carbohydrates: 9g
• Protein: 6.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 3 months
• Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

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.

Crustless Quiche

Makes: 6 large or 10 small portions 

Ingredients:

• 1/2 cup egg whites
• 1 egg
• 1/2 cup ricotta cheese
• 80ml skim milk
• 1/2 cup grated Parmesan 
• 2 garlic cloves, finely grated
• 75g natural protein powder
• 100g butternut pumpkin, thinly sliced
• 100g bacon pieces 
• 2 mushrooms, thinly sliced
• 3/4 cup baby spinach, shredded
• 1-2 tomatoes, halved and sliced

Method:

• Preheat oven to 180 degrees Celicius and lightly spray a quiche tin with cooking spray 
• In a mixing bowl whisk the egg whites for 3-5 minutes until white and foamy
• Add in the whole egg, ricotta, milk, Parmesan and garlic and whisk until well combined
• Add in the protein powder in 2 batches whisking in until well combined and smooth with a custard like consistency 
• In a seperate bowl mix the pumpkin, bacon, spinach and mushroom and well mixed
• Spread the vegetables evenly over the prepared Quiche tin, pour the egg custard over the top and give a very loose quick stir
• Place the tomato slices gently on the top of the custard mixture 
• Bake for 40-45 minutes until set with a gentle wobble in the middle
• Allow to sit in the tin for 10 minutes to finish cooking, cool and set before slicing.
• 

Nutritional Value per portion (10):

• Calories: 135
• Total fat: 6.4g
• Total carbohydrates: 3.1g
• Protein: 14.5g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 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.