Spinach & Cheese Wonton Cannelloni Makes: 3 bariatric portions Ingredients: 6 wonton wrappers 80g frozen spinach, defrosted 2 tablespoons ricotta cheese 30g feta cheese, crumbled 1 scoop (30g) protein powder 1 garlic cloves, finely diced 1/2 long red chilli, finely diced (optional) 3/4 tomato pasta sauce 6 tablespoons grated cheese Method: Preheat the oven to 180 degrees and place 3 […]
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Riceless Sushi Make: 6 Sushi pieces Ingredients: 1 nori sheet 1 cup cauliflower rice 2 teaspoons rice bran oil 1 tablespoon salt reduced soy sauce 2 grilled chicken Tenderloins Julienne Vegetables of your choice. Picture shows; carrots, cucumber, snow peas and enoki mushrooms Method: Heat the oil in a heavy based frying pan over a medium heat and add in […]
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Chocolate Protein Up & Go Go Go Serves: 1 Ingredients: 1 weetbix biscuits 1/2 cup milk 1/2 cup water 1 scoop (30g) chocolate protein powder 1 teaspoon cacao 1/2 teaspoon maple syrup (optional) Method: Place a crushed weetbix in a bowl and cover with the milk, place in the refrigerator overnight to soak Place the soaked weetbix and milk mixture […]
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Spicy Sweet Potato Hummus Makes: 12 x 50g portions Ingredients: 200g sweet potato 400g can chick peas, drained and rinsed 1/4 cup tahini 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice 4 garlic cloves 1 teaspoon paprika 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon ground chilli (optional) 2 scoops (60g) pure protein powder Method: Preheat […]
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Protein Hot Chocolate Serves: 1 Ingredients: 1 cup low fat high protein milk 1 teaspoon vanilla extract 1/2 scoop (15g) chocolate protein powder 1 tablespoon unsweetened cacao 1/2 teaspoon low calorie sweetener Method: Place all ingredients into a blender and process until the protein powder is well mixed Pour the mixture into a small heavy based saucepan and gradually heat […]
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Satay Beef Cheeks Serves: 4 or 12 Bariatric portions Ingredients: 4 beef cheeks 1 onion, diced 3 garlic cloves, finely diced 1 & 1/2 tablespoons curry powder 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon paprika 1/2 teaspoon turmeric 1 tablespoon brown sugar 1/4 cup natural peanut butter 1 can light coconut cream 1 beef stock cube 1/2 […]
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Slow Baked French Onion SteakServes: 4 or 12 Bariatric portions Ingredients: 4 round steaks, approximately 150-200g each 1 packet French Onion Soup Mix or 1 portion of C4K Kitchen’s French Onion Soup Mix 1 tablespoon liquid smoke (optional) 30g butter 1/4 cup beef stock (or water) Method: Preheat the oven to 120 degrees Celsius Line an baking dish with baking […]
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Protein Hotcakes Makes: 2 large or 4 small Ingredients: 2 egg whites 1 scoop (30g) vanilla protein powder 1/4 cup almond meal 1/2 teaspoon baking powder 1 tablespoon milk Method: Using electric mixers to beat the egg whites until you have stiff peaks Fold through the remaining ingredients gently until well combined Using a heavy based frying pan over a […]
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Passionfruit Protein Butter Makes: 10 x 25g portions Ingredients: 170g Passionfruit pulp 1 tablespoon water 2 eggs 2 scoops (60g) pure protein powder 3 tablespoons xylitol* 2 tablespoons coconut oil, melted *xylitol can be substituted with any low calorie artificial or natural sweetener of your choice Method: Place the water, eggs, protein powder and xylitol is a blender and process […]
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Lemon Garlic Ginger Chicken Tenderloins Makes: 6 Tenderloins Ingredients: 6 Chicken Tenderloins, approximately 40g each 3 garlic cloves, finely diced 1 tablespoon finely grated fresh ginger 1 tablespoon lemon juice 1 teaspoon celery salt Method: Place the Chicken Tenderloins in a ziplock bag Add in all the remaining ingredient to the ziplock bag and mix so all the chicken tenders […]
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