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 small oven proof dishes or ramekins on a baking tray
• Combine the spinach, ricotta, feta, protein powder, garlic and chilli in a bowl. When well mixed divide into 6 equal portions
• Spread one portion equally down the middle of a wonton wrappers across the entire width folding over the filling to form a cannelloni tube placing folding down into the oven proof dish
• Repeat with the remaining wonton wrappers and filling placing 2 cannelloni tubes per dish
• 
• Top evenly with with the tomato sauce and grated cheese
•  
• Bake for 25-30 minutes until the cheese is golden and bubbly.

Nutritional Value:

• Calories: 193
• Total fat: 7.8g
• Total carbohydrates: 14.7g
• Sugars: 4.6g
• Protein: 16.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly either prepared and uncooked or cooked 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.

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 the cauliflower rice frying off for 2-3 minutes to slightly cook
• Add in the soy sauce and mix thoroughly and allow to sit and cook slightly while you prepare the vegetables
• Lay the nori sheet on a Sushi rolling mat smooth side down
• Spread the cauli-rice mix evenly over 3/4 of the nori sheet leaving approximate 2-3cm of the nori sheet uncovered
• Lay the Chicken Tenderloins and the julienne vegetables across the width of the nori sheet approximately 2cm from the end the cauli-rice covered end
• Dampen the uncovered edge of the nori sheet with water to help seal the Sushi roll
• Starting at the unopened end use the Sushi Mat using an even firm pressure to roll the Sushi log
• Allow to sit for 5 minutes before slicing into 6 equal Sushi rounds

Nutritional Value per Sushi round:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 2.2g
• Sugars: 0.4g
• Protein: 5.7g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 2 days
• This recipe is not suitable for the freezer.

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 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 in a blender with all remaining ingredient a blender and process until smooth and well combined.
• Serve immediately.

Nutritional Value per recipe:

• Calories: 218
• Total fats: 0.6g
• Total carbohydrates: 18.2g
• Sugars: 8.1g
• Protein: 32.2g

Recipe Notes:

• Best served freshly blended
• 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.

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 the oven to 180g degrees
• Place the sweet potato whole and unpeeled directly in the rack and bake for 30-40 minutes until cooked through
• Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off
• Peel and roughly chop the sweet potato and place in a food processor
• Place all ingredients into a food processor and blend under smooth.

Nutritional Value per portion:

• Calories: 92
• Total fats: 5.7g
• Total carbohydrates: 8.9g
• Sugars: 1.1g
• Protein: 6.7g

Recipe Notes:

• Store in an air tight container in the fridge for up to 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Suggested to freeze in an ice cube tray for 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.

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 over a low to medium heat continually whisking until it is at your preferred temperature but do not overheat or bring to the boil

Nutritional Value per serve:

• Calories: 192
• Total fats: 3.1g
• Total carbohydrates: 17.1g
• Sugars: 1
• Protein: 25.8g

Recipe Notes:

• To reduce calories use half milk and half water rather than all milk
• 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.

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 cup water

Method:

• Heat a heavy based frying pan over a high heat and seal both sides of all beef cheeks until they have a nice crust on the outside
• Place the onions and garlic in the base of a slow cooker bowl and place the sealed beef cheeks on top
• Mix the spices, curry powder and brown sugar together and sprinkle half of the mix over the beef cheeks turn the beef cheeks over and sprinkle with the remaining spice mix
• Add the peanut butter and stock cube and then cover with coconut cream and water
• Cook on LOW for 7-8 hours
• Mix the cornflour with some water to make a thick paste stirring through the slow cooker to thicken the sauce.

Nutritional Value per portion (12):

• Calories: 154
• Total fats: 7.6g
• Total carbohydrates: 4.6g
• Sugars: 0.3g
• Protein: 16.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Any excess sauce can be frozen to be used as dipping sauce

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.

Slow Baked French Onion Steak
Serves: 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 paper
• Roll the steaks, both sides, in the French Onion Soup Mix and lay the steaks in a single layer
• Chop the butter and sprinkle over the top of the steaks then top with water
• Optional, even spread the liquid smoke over the steaks gently rubbing into the meat
• Pour the stock evenly over the top
• Cover the steaks with another piece of baking paper loosing pressing the paper down to create a loose seal
• Bake in the oven for 90 minutes turning the steaks once after 45 minutes.

Nutritional Value per portion (12):

• Calories: 137
• Total fats: 7.1g
• Total carbohydrates: 0.6g
• Sugars: 0.2g
• Protein: 16.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months

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 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 medium heat heat some cooking spray
• Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
• Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
• Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

• Calories: 84
• Total fats: 3.9g
• Total carbohydrates: 2g
• Sugars: 0.6g
• Protein: 10.3g

Recipe Notes:

• Store in an air tight container for up to 2 day
• Batter can be also stored covered in the fridge for up to 2 days
• The cooked Hotcakes are freezer friendly to be consumed within 5 months
• Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
• 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 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 until smooth
• Pour the egg mixture into a small heavy based sauce and add in the Passionfruit and mix until well combined
• Turn the heat on and over a medium low heat, whisk for 1-2 minutes
• Add the coconut oil and continually whisk for 5-10 minutes until thickened
• Transfer to air tight container to cool completely, the Passionfruit Protein Butter will continue to thicken as it cools.

Nutritional Value per portion (25g):

• Calories: 77
• Total fats: 3.7g
• Total Carbohydrates: 4.3g
• Sugars: 2g
• Protein: 6.9g

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 final product 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.

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 are well coated
• Sit in the fridge for a minimum of 4 hours but preferably overnight
• To cook spray a heavy based frying pan over a medium heat and pan fry for 3-4 minutes each side or until the chicken is cooked through.

Nutritional Value per tenderloin:

• Calories: 61
• Total fat: 0.5g
• Total carbohydrates: 0.9g
• Sugars: 0.1g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, either raw on marinade or cooked

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.