Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• 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.

Beef and Mushroom Soup

Serves: 4-6 or 12 Bariatric portions

Ingredients:

• 700g chuck steak
• 1 packet French onion soup mix
• 1 onion, chopped
• 1 celery stalk, chopped
• 4 garlic cloves, finely chopped
• 2 beef stock cubes
• 400ml condensed tomato soup
• 400g can sliced champignons
• 6 button mushrooms, thinly sliced
• 2 tablespoons Worcestershire sauce

Method:

• Place the chuck steak in the slow cooker bowl and roll in the French onion soup mix until well coated
• Top with the onion, celery, garlic, stock cubes, tomato soup and add 2 cups water
• Cook on LOW for 5 hours of HIGH for 2 and half hours
• Add the champignons, button mushrooms and Worcestershire sauce stirring well to break up the meat
• Cook on LOW for another 60 minutes or LOW for 30 minutes

Nutritional Value per serve (12):

• Calories: 129
• Total fat: 4.5g
• Total carbohydrates: 5.4g
• Sugars: 4g
• Protein: 13.2g

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.

Apple Cinnamon Muffins with Walnut Crumble

Makes: 12

Muffin ingredients:

• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 2 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 eggs
• 1/2 cup natural yoghurt
• 1 cup milk
• 2 apples, peeled

Crumble ingredients:

• 3/4 cup chopped walnuts
• 2 tablespoons coconut oil
• 1 tablespoon maple syrup

Method:

• Preheat the oven to 180 degrees and prepare 12 muffin tray by lightly greasing
• Place the protein powder, almond meal, coconut flour, baking powder and cinnamon in mixing bowl and mix well
• In a small jug whisk together the eggs, yoghurt and milk until well combined
• Add to the dry mixture and use a spatula to mix through until just combined
• Grate one Apple and dice the second apples stirring through the muffin mixture, do not over mix
• Evenly spoon the mixture into the prepared muffin trays
• To make the crumble, stir the maple syrup through the chopped walnuts until well coated
• Pour the melted coconut oil over the maple coated walnuts
• Evenly spoon the Walnut crumble over the top of the muffins
• Bake in the preheated oven for 20-25 minutes or until golden and a cake skewer comes out clean
• Allow to cool in the muffin tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin (with the crumble):

• Calories: 159
• Total fats: 7.5g
• Total carbohydrates: 15.4g
• Sugars: 6.1g
• Protein: 11.3g

Nutritional Value per muffin (without the crumble):

• Calories: 129
• Total fats: 4.6g
• Total carbohydrates: 14.2g
• Sugars: 5g
• Protein: 11.2g

Recipe Notes:

• Store in an air tight container below 17 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served warm
• 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.

Cheese and Bacon Sauce

Serves: 4-6 or 10 Bariatric portions (approximately 2 tablespoons)

Ingreidents:

• 150g diced bacon
• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 2 tablespoons butter
• 2 tablespoons plain flour
• 2 cups skim milk
• 1/4 cup grated Parmesan cheese
• 3/4 cup grated tasty cheese

Method:

• Place the bacon, onion, garlic and butter in a frying pan and sauté for 2-3 minutes until the onion softens
• Add the flour and stir into the melted butter making a paste and cook off the flour for approximately 2 minutes
• Add the milk on gradually over a medium low heat continually stirring to ensure you end up with a smooth sauce
• Add the milk in until you reach your desired consistency
• Add in the grated cheeses and stir through until melted and well combined.

Nutritional Value per portion (10):

• Calories: 130
• Total fat: 9.3g
• Total carbohydrates: 2.8g
• Sugars: 2.3g
• Protein: 8.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• When reheating the sauce it way need to be dehydrated with some additional milk.

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 Jelly 

Makes: 5 portions (approximately 110ml per portion)

Ingredients:

• 1 packet diet jelly
• 4 scoops BODIEz clear protein water powder
• 1 cup water
• 1 cup boiling water

Method:

• Place 1 cup of water in a blender with the protein water powder and process until fully disbursed
• The mixture will be very foamy, allow to sit for 60 minutes or until the foamy has gone
• Add the jelly crystals into a heatproof container and add 1 cup of boiling water whisking until the jelly is fully dissolved
• Add in the clear protein water and whisk until well mixed
• Allow to sit for 10 minutes until the foam has again gone
• Pour into serving bowls and set for 4 hours or preferably overnight before consuming.

Nutritional Value per portion:

• Calories: 56
• Total fat: 0g
• Total Carbohydrates: 0.1g
• Sugars: 0g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is not suitable for the freezer
• The picture shown uses aeroplane diet lite mango Passionfruit jelly crystals

Chicken Zucchini Balls

Makes: 20 balls

Ingredients:

• 1 onion
• 1 celery stalk
• 1 medium zucchini
• 4 garlic cloves
• 2 egg yolks
• 500g chicken mince
• 1 cup breadcrumbs 

Method: 

• Roughly chop the onion, celery, zucchini and garlic and place in a food processor with the egg yolks and process until you have a smooth paste
• Add the paste into a mixing bowl with the chicken mince and breadcrumbs and using your finger tips to massage the mixture until well combined
• Roll the mixture into 20 even sized balls, approximately heaped tablespoons mixture each 
• Cook your preferred method until cooked through. Options include; pan fry in cooking spray (as seen in picture), oven baked, air fryed or simmer in your choice of sauce.

Nutritional Value per Ball:

• Calories: 63
• Total fats: 2.2g
• Total carbohydrates: 4.9g
• Sugars: 0.4g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Can be frozen cooked or prepared and uncooked

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.

Chicken Tikka Masala

Makes: 4 serves or 12 Bariatric serves

Ingredients:

• 3/4 cup chicken stock
• 2 tablespoons butter
• 6 garlic cloves 
• 1cm fresh ginger, peeled and roughly chopped 
• 2 teaspoons turmeric
• 2 teaspoons garam masala
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin 
• 1 teaspoon ground cardamom
• 1/2 teaspoon ground chilli powder (optional)
• 1/4 cup fresh coriander
• 700g chicken thighs
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 200g pumpkin, diced
• 400ml can condensed tomato soup
• 1 tablespoon tomato paste
• 1/2 cup natural yoghurt 

Method: 

• Place the butter in a blender with the garlic, ginger, all of the spices, coriander and 3 tablespoons of the chicken stock and process until smooth and well combined 
• Toast the spice mix in a frying pan until aromatic 
• Pour the spice mix into the slow cooker bowl, add the chicken thigh fillets in whole tossing so coated into the spice mix
• Top with the vegetables, tomato soup, tomato paste and remaining stock gently stir
• Cook on LOW for 6-8 hours or HIGH for 3 hours
• Turn off the temperature then add the yoghurt in and stir the contents of the slow cooker to break up the chicken pieces.
• Serve with your choice of rice or naan.

Nutritional Value per portion (12):

• Calories:  131
• Total fats: 4.8g
• Total carbohydrates: 9.2g
• Sugars: 4.3g
• Protein: 14.1g

Recipe Notes:

• Store covered in the fridge for a 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 Enriched Satay Sauce

Makes: 8 portions (approx 2 tablespoon per portion)

Ingredients:

• 165ml light coconut milk
• 3 tablespoons natural peanut butter
• 2 teaspoons curry powder
• 1 teaspoon honey
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 scoop (30g) pure protein powder

Method:

• Place the coconut milk, peanut butter, honey, curry powder and spices in a small saucepan and simmer over a low heat for ( minutes to cook off the spices and to melt the peanut butter
• Mix together in a blender the protein powder with 1/3 cup water until smooth
• Using a whisk to the whisk the sauce while you pour in the protein powder mix
• Whisk continually until smooth and evenly mixed and it comes to temperature, approximately 2 minutes

Nutritional Value per portion:

• Calories: 95
• Total fats: 5.5g
• Total carbohydrates: 4.7g
• Sugars: 2g
• Protein: 6.1g

Recipe Notes:

• Store covered in an airtight container in the fridge for up to 7 days
• This recipe is freezer friendly to be consumed within 6 months
• Sauce can be served hot or cold
• 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.

Chai Protein Shot

Serves: 1

Ingredients:

• 1/2 cup skim milk
• 1 scoop (30g) vanilla protein powder
• 1 teaspoon vanilla extract 
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon all spice 
• 1/4 teaspoon ground ginger 
• 1/8 teaspoon ground cardamom
• 1/8 teaspoon ground cloves 

Method:

• Place all ingredients into a blender and process until smooth
• Pour into your serving glass and drink straight away 

Nutritional Value per serve:

• Calories: 178
• Total fats: 0.3g
• Total carbohydrates: 8.9g
• Sugars: 6.1g
• Protein: 30.1g

Recipe Notes:

• Best served freshly made
• 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.

Breakfast Protein Balls

Makes: 12

Ingredients:

• 1 cup toasted muesli
• 150g pitted prunes (or dates)
• 100g dried apricots
• 60g dried cranberries 
• 5 scoops (150g) pure protein powder
• 1/4 cup honey 
• 1 teaspoon vanilla
• Pinch salt
• Water

Method:

• Place the muesli and dried fruit in a food processor and blend until smooth 
• Add in the protein powder and pulse until evenly mixed 
• Add in the honey, vanilla and salt until well mixed
• Add in water 1/2 tablespoon at a time until the mixture pulls into 1 large ball
• Roll the mixture into 12 evenly sized balls, approximately 60g each

Nutritional Value per Ball:

• Calories: 173
• Total fat: 2.4g
• Total carbohydrates: 25.2g
• Sugars: 17.7g
• Protein: 12.2g

Recipe Notes:

• Store in an air tight container in the fridge for up to 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.