Cheesy Cauliflower and Broccoli Soup

Cheesy Cauliflower and Broccoli Soup

Serves: 2

Ingredients:

  • 100g Broccoli
  • 100g Cauliflower
  • 2 garlic cloves
  • 1 vegetable stock cube
  • 1 scoop (30g) pure protein powder
  • 1/4 cup smooth ricotta cheese
  • 2 tablespoons grated Parmesan cheese

Method:

  • Cut the Broccoli and Cauliflower into small even sized pieces place in a small saucepan with the garlic and stock cube
  • Add water so it is just level with the top of the vegetables and simmer until the vegetables are cooked through, the time will vary depending on how large the pieces are
  • Place the contents of the saucepan into a blender, cooking liquid included and process until smooth
  • Add in the protein powder, Ricotta cheese and Parmesan cheese and process further until smooth and creamy
  • Serve immediately

Nutritional Value per serve:

  • Calories: 156
  • Total fat: 4.1g
  • Total carbohydrates: 10.1g
  • Sugars: 3.9g
  • Protein: 19.7g

Recipe Notes:

  • Store covered 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 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 Protein Panna Cotta

Chocolate Protein Panna Cotta

Makes: 6

Ingredients:

  • 1 & 1/2 teaspoons powdered gelatine
  • 1/2 cup boiling water
  • 170ml Chobani natural yoghurt
  • 1 scoop (30g) chocolate protein powder
  • 1 tablespoon cacao
  • 1 teaspoon of stevia (or any low calorie sweetener of your choice)

Method:

  • Place the gelatine in a small heat proof mixing bowl with the boiling water and whisk with a fork until well combined
  • In a large mixing bowl add the yoghurt, protein powder, cacao and stevia and whisk until well combined and smooth
  • Gradually pour in the gelatine mixture continually whisking until well combined and smooth with no lumps
  • Pour the mixture gently between 6 invisibly ramekins or silicon muffin cups
  • Place in the fridge for a minimum of 4 hours but preferably overnight to set
  • To plate the Panna Cotta place the ramekin of silicon muffin cup into a bowl or plate of boiling water for a few seconds to loosen on the outside
  • Turn the Panna Cotta on to your serving plate and enjoy

Nutritional Value per Panna Cotta:

  • Calories: 36
  • Total fats: 0.2g
  • Total carbohydrates: 1.6g
  • Sugars: 0.7g
  • Protein: 7.6g

Recipe Notes:

  • Store in the ramekin and/or silicon muffin cup in the fridge for up to 5 days, turn out as you wish to serve.
  • This recipe is not freezer friendly
  • Add more stevia (or low calorie sweetener of your choice) to suit your flavour preferences
  • Picture shown has the Panna Cotta served with shaved dark chocolate and some marscapone
  • 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 Sweet Potato & Carrot Soup

Roast Sweet Potato and Carrot Soup

Makes: 2 serves

Ingredients:

  • 1 small sweet potato
  • 1 small carrot
  • 3 garlic cloves
  • 1 cup chicken (or vegetable stock)
  • 1 scoop (30g) pure protein powder

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Cut the sweet potato and carrots to similar sizes and place on the tray with the garlic
  • Lightly spray with cooking oil and roast for 15-25 minutes, time will vary depending on the size of the vegetable pieces
  • Add the Roasted Vegetables, heated stock and protein powder into a blender and process until smooth
  • Serve immediately

Nutritional Value per serve:

  • Calories: 147
  • Total fat: 1.4g
  • Total carbohydrates: 15.6g
  • Sugars: 4.7g
  • Protein: 14.9g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • can be stored frozen for up ton6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from http://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



Apricot Chicken Sausage Rolls

Apricot Chicken Sausage Rolls

Makes: 28 portions

Ingredients:

  • 3 1/2 mountain bread wraps
  • 150g dried apricots
  • 500g chicken mince
  • 1 small onion, finely diced
  • 1 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 150g sweet potato, grated
  • 1 egg
  • 1/2 packet French Onion Soup mix
  • 3 scoops (90g) pure protein powder

Method:

  • Place the dried apricots in a heat proof bowl and cover with 1/4 cup of boiling water, soak for a minimum of 2 hours or preferably overnight
  • Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
  • Cut the mountain bread in half to create two even rectangles
  • Dice the soaked dried apricots into small even sized pieces and place in a mixing bowl with any of the soaking liquid
  • All all remaining ingredients, except the mountain bread into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
  • Divide the mixture into 7 even portions
  • Using 1 half of a wrap evenly spread 1 portion of the meat filling 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 before 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 each roll into 4 even portions.

Nutritional Value per portion:

  • Calories: 66
  • Total fat: 1.4g
  • Total carbohydrates: 6.4g
  • Sugars: 3.2g
  • Protein: 7.1g

 

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 holly10 at checkout to get a 10% discount
  • 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.



Baked Custard Tarts

Baked Custard Tarts

Makes: 9

Ingredients:

  • 9 wonton wrapper
  • 4 egg yolks
  • 2 scoops (60g) vanilla protein powder
  • 1 teaspoon vanilla bean paste
  • 100ml cold skim milk
  • 1 tablespoon low calorie sweetener
  • 250ml warm skim milk
  • 1/2 teaspoon nutmeg

Method:

  • Preheat the oven to 180 degrees Celsius
  • Prepare 9 muffin wells by spraying with cooking spray and lining each well with a wonton wrapper
  • Place the egg yolks, protein powder, vanilla bean paste, cold milk and sweetener into a blender of food processor and blend until perfectly smooth
  • Place the warm milk into a mixing bowl and continually whisk the warm milk as you gradually pour the egg yolk mixture in until well combined
  • Pour the mixture evenly between the prepared wonton wrappers
  • Lightly sprinkle with nutmeg
  • Bake for 20-25 minutes until the custard is set
  • Remove from the oven and allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Tart:

  • Calories: 84
  • Total fats: 2.2g
  • Total carbohydrates: 6.8g
  • Sugars: 2.6g
  • Protein: 9g

 

Recipe Notes:

  • Store in an air tight container in the fridge 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.



Passionfruit Peach Breakfast Smoothie

Passionfruit Peach Breakfast Smoothie

Makes: 1 serve

Ingredients:

  • 1/4 cup rolled oats
  • 100g Passionfruit Chobani yoghurt
  • 1/4 cup diced peaches (fresh or canned)
  • 1/2 cup milk
  • 1/2 scoop (15g) vanilla protein powder

Method:

  • Place all ingredients into a blender or food processor and blend until smooth
  • Serve immediately

Nutritional Value per serve:

  • Calories: 271
  • Total fat: 1.4g
  • Total carbohydrates: 35g
  • Sugars: 12.4g
  • Protein: 27.8g

Recipe Notes:

  • This recipe is best served fresh
  • 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.



Brazilian Chicken Curry

Brazilian Chicken Curry

Makes: 4 serves or 12 bariatric serves

Ingredients:

  • 600g chicken breast, evenly diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 1/4 teaspoons cayenne pepper (optional)
  • 2 teaspoons coconut oil
  • 1 onion, finely diced
  • 1 celery stalk, finely diced
  • 3 garlic cloves, finely diced
  • 1cm freshly ginger, grated
  • 1 fresh long green chilli, finely diced
  • 3 large tomatoes, finely diced
  • 400ml can coconut milk

Method:

  • Sprinkle the ground cumin, ground coriander, turmeric and cayenne pepper evenly over the chicken and gently toss until well coated
  • Heat a heavy based saucepan over a medium high heat and lightly spray with cooking spray
  • Add the chicken and toss until the chicken is browned and sealed
  • Remove the chicken from the saucepan and set aside
  • Add the coconut oil, onion, celery, garlic, ginger and chilli and sautĂ© for 2-3 minutes until the onion becomes slightly translucent
  • Add in the chicken, fresh tomato and pour the coconut milk over the top
  • Simmer for 20 minutes or until the chicken is cooked through, the time will depend on how big your chicken pieces are.

Nutritional Value per portion (12):

  • Calories: 93
  • Total fat: 4.3g
  • Total carbohydrates: 1.4g
  • Sugars: 0.5g
  • Protein: 12.2g

Recipe Notes:

  • Store covered in the fridge for the 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.



Protein Cranberry & Pistachio Biscotti

Protein Cranberry & Pistachio Biscotti

Makes: 22 slices 

Ingredients:

  • 4 egg whites
  • 3 scoops (90g) vanilla protein powder
  • 1/2 cup almond meal
  • 1/4 cup stevia (or low calorie sweetener of your choice)
  • 3/4 cup dried cranberries
  • 3/4 cup pistachio kernels
  • 1 tablespoon milk

Method:

  • Preheat the oven to 150 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
  • Using the electric beaters to beat the egg whites until you have stiff peaks
  • Add in all remaining ingredients and fold through using a spatula
  • Once it’s is fully combined without over mixing pour the batter into the prepared tin
  • Bake for 35 minutes until golden
  • Allow to cool in the cake tin for 10 minutes before removing to completely
  • Using and electric knife slice the loaf into 1/2-3/4cm thick slices
  • Lay the slices flat on a baking tray
  • Bake at 150 degrees Celsius for 20-25 minutes or until dry and crisp.
  • Allow to cool on a wire rack

Nutritional Value per slice:

  • Calories: 69
  • Total fats: 2.5g
  • Total carbohydrates: 8.4g
  • Sugars: 3.4g
  • Protein: 6.7g

Recipe Notes:

  • Store in an airtight container below 27 degrees for a maximum of 7 days
  • The loaf before the second bake is freezer friendly however the final product 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.



Baked Chocolate Protein Cheesecake

Baked Chocolate Protein Cheesecake

Makes: 8 portions

Ingredients:

  • 200g cream cheese
  • 1/4 cup natural yoghurt
  • 1 espresso shot
  • 1 egg
  • 2 scoops (60g) chocolate protein powder
  • 1 tablespoon cacao
  • 3 teaspoons stevia (or sweetener of your choice)

Method:

  • Preheat the oven to 160 degrees Celsius and lightly spray two mini springform pans with cooking spray
  • Place all ingredients into a blender and process until well combined
  • Pour the batter evenly between the prepared mini pans
  • Bake for 25-30 minutes or until the outsides are set with a gentle wobble in the middle
  • Allow to cool to room temperature and then place in the fridge for at least 3 hours to set.

Nutritional Value per portion:

  • Calories: 104
  • Total fats: 7.1g
  • Total carbohydrates: 2.2g
  • Sugars: 1.1g
  • Protein: 8.8g

Recipe Notes:

  • Store in an airtight container in the fridge for a maximum of 5 days
  • This recipe is best served fresh
  • Picture shows the cheesecake served with fresh strawberries and mascarpone
  • 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.



Raspberry Protein Balls

Raspberry Protein Balls

Makes: 18

Ingredients:

  • 1 1/2 cup frozen raspberries
  • 4 scoops (120g) vanilla protein powder
  • 1 cup natural almonds
  • 1 cup shredded coconut
  • 1/2 cup coconut flour
  • 1 tablespoon maple syrup
  • 1/2 cup rolled oats
  • Up to 1/4 cup water

Method:

  • Place the frozen raspberries, protein powder, almonds, shredded coconut and coconut flour into a food processor and process until you have a fine meal texture
  • Add in the maple syrup and pulse the food processor until well combined
  • Add in the rolled oats and pulse to roughly chop but to retain some texture (should you prefer to have the oats ground to a mill add at the first step)
  • Gradually at water 1/2 tablespoon at a time until the mixture comes together to form a rollable dough
  • Roll the ball into even size balls slightly smaller than a golf ball, approximately 40g each.

Nutritional Value per Ball:

  • Calories: 118
  • Total fat: 6.2g
  • Total carbohydrates: 7.7g
  • Sugars: 1.9g
  • Protein: 8.3g

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 Vanilla Fast Release 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.