Chocolate Coconut Slice

Makes: 24 portions

Ingredients:

• 1/2 cup vanilla yoghurt 
• 1/4 cup maple syrup
• 1 egg 
• 1 teaspoon vanilla extract
• 1/4 cup milk
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1/4 cup cacao
• 1/2 cup desiccated coconut 
• 1 teaspoon baking powder 

Icing ingredients:

• 3 tablespoons coconut oil, melted
• 1 scoop (30g) chocolate protein powder
• 2 teaspoons cacao
• 1/4 cup desiccated coconut 

Method: 

• Preheat your oven to 160 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• In a mixing bowl whisk together the yoghurt, syrup, egg, vanilla and milk until well combined
• In another mixing bowl stir together using a fork the coconut flour, protein powder, cacao, coconut and baking powder
• Stir the dry mixture into the wet mixture until just combined
• Pour the batter into the prepare tin and bake for 20-25 minutes or until a cake skewer comes out clean and dry.
• Allow to cool in the tin for at least 30 minutes before preparing the icing
• To prepare the icing, place the melted coconut oil, chocolate protein powder and cacao into a blender or food processor and process until you have a smooth melted chocolate consistency
• Pour the icing over the top of the slice, rotate the baking tray around as the icing starts to set for an even finish across the slice
• Sprinkle with the 1/4 cup of coconut
• Allow to set for a minimum of 60 minutes before cutting into portions

Nutritional Value per portion: 

• Calories: 65
• Total fat: 3.2g
• Tota Carbohydrates: 4.7g
• Sugars: 2.8g
• Protein: 4.3g

Recipe Notes:

• Store in an air tight container 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 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.

Parmesan Crisps

Makes: 16 Crisps

Ingedients:

• 1 piece of mountain bread
• 2 tablespoons egg wash
• 2 garlic cloves
• 1/3 cup grated Parmesan cheese

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place the Parmesan and roughly chopped garlic cloves into a food processor and blend until a breadcrumb/meal texture
• Cut the mountain bread into 16 equal portions
• Dip the mountain bread piece into the egg wash until fully coated and lay on the prepared tray
• Repeat with all the mountain bread pieces
• Evenly sprinkle the cheese and garlic mixture over the mountain bread pieces
• Bake for 5-8 minutes until golden and crispy
• Allow to cool completely on a wire rack

Nutritional Value per crisp:

• Calories: 40
• Total fats: 2.3g
• Total carbohydrates: 1.2g
• Sugars: 0.1g
• Protein: 3.4g

Recipe Notes:

• Store in an air tight container for up to 5 days
• This recipe is not freeze friendly
• For extra flavour sprinkle with mixed herbs before baking

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.

Pork & Apple Sausage Rolls

Makes: 12 portions

Ingredient:

• 3 mountain bread wraps
• 500g pork mince
• 150g diced bacon
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 2 large red apples, grated
• 4 garlic clove, finely grated
• 2 eggs
• 1 tablespoon fresh dill

Method:

• Preheat oven to 180 degrees Celsius and line a tray with baking paper
• Cut the mountain bread in half to create two even rectangles
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 6 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 into portions and eating.

Nutritional Value per portion:

• Calories: 146
• Total fats: 6.8g
• Total carbohydrates: 7.5g
• Sugars: 2.7g
• Protein: 14.3g

Recipe Notes:

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

Asian Chicken Burgers 

Makes: 6

Ingredients:

• 250g chicken mince
• 2 scoops (90g) pure protein powder
• 3 spring onion, finely diced
• 1/2 cup fresh coriander, finely shredded
• 1 cup wombok, shredded
• 1 long fresh chilli, finely diced
• 4 garlic cloves, finely diced
• 1 tablespoon fresh grated ginger
• 1/2 cup breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients in a mixing bowl and use your finger tips to massage the mixture through your hands until well combined
• Heat a heavy based frying pan over a medium heat and spray liberally with cooking spray
• Dollop the mixture into 6 even sized burger shapes
• Cook on the first side for approximately 3-5 minutes until golden brown flip and cook for the same amount of time on the other side

Nutritional Value per burger:

• Calories: 207
• Total fats: 6.8g
• Total carbohydrates: 16.4g
• Sugars: 2.5g
• Protein: 19.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has it served with crispy carrot and pumpkin noodles
• Delicious served with sweet chilli sauce
• 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 Protein Discs

Makes: 12

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup almond meal
• 1/4 cup coconut flour
• 3 scoops (90g) pure protein powder
• Zest and juice of 1 large lemon
• 1/2 cup shredded coconut
• 2 tablespoons maple syrup
• Up to 2 tablespoons water

Method:

• Place the oats, almond meal, coconut flour and protein powder in a blender and process until evenly ground
• Pour into a mixing bowl, using a butter knife to mix in the lemon zest, lemon juice, coconut and maple syrup
• Gradually add in the water until the mixture comes together to form a stiff but moist dough
• Form the mixture into a cylinder and place in plastic wrap roll into an even log shape approximately 3cm thick
• Place in the freezer for 30 minutes
• Unwrap the logs and slice in 1cm thick Discs
• Store in a zip lock bag in the freezer.

Nutritional Value:

• Calories: 121
• Total fats: 5.9g
• Total carbohydrates: 8.5g
• Sugars: 2.7g
• Protein: 8.7g

Recipe Notes:

• Store in a zip lock bag in 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.

Beef & Cheese Wonton Ravioli

Makes: 3

Ingredients:

• 6 wonton wrappers
• 40g lean beef mince
• 1 teaspoon ricotta
• 1 teaspoon ground Parmesan
• 2 teaspoons finely chopped grated cheese
• 1 garlic clove, finely diced
• 1/3 scoop (10g) pure protein powder

Method:

• To prepare the filling place the mince, cheese, protein powder and garlic mixing until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place 1/3 of the filling in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked through.

Nutritional Value per Ravioli:

• Calories: 82
• Total fats: 1.5g
• Total carbohydrates: 9.1g
• Sugars: 0.1g
• Protein: 8g

Recipe Notes:

• Best served fresh
• Picture shown has served with basic tomato pasta sauce with grated cheese
• 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 Ragu

Serves: 4-6 or 12 Bariatric portions

Ingredients:

• 700g chuck steak
• 2 tablespoon Worcestershire sauce 
• 2 teaspoons Apple cider vinegar 
• 1 onion, diced
• 1 celery stalk, diced
• 1 small zucchini, diced
• 5 garlic cloves, finely diced
• 1 tablespoon dried Italian herbs 
• 2 beef stock cubes
• 1 x 400g chopped whole peeled tomatoes 
• 1/2 cup water

Method:

• Place the chuck steak in the base of the slow cooker bowl and pour the Worcestershire sauce and apple cider vinegar over the top massaging into both sides of the meat
• Top with the meat with the vegetables, garlic, herbs and stock cubes
• Pour the tomatoes and water over the contents of the slow cooker bowl and gently stir
• Cook on LOW for 8 hours or HIGH for 4 hour
• Using tongs to stir the Ragu until well combined and the meat has broken up
• Serve with your choice of pasta, mash or warm crusty bread.

Recipe Notes per portion (12):

• Calories: 101
• Total fat: 4.3g
• Total carbohydrates: 3.3g
• Sugars: 1.5g
• Protein: 12.2g

Recipe Notes:

• Store covered in the fridge for the 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.

Peanut Boost Protein Balls

Makes: 12

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup dried cranberries 
• 3 scoops (90g) pure protein powder 
• 2 tablespoons flaxseed flour
• 1/2 cup natural peanut butter
• 2 tablespoons honey
• 4 tablespoons water 

Method:

• Place the oats, cranberries, protein powder and flaxseed flour in a food processor and blend until a breadcrumb like texture
• Add the peanut butter and honey and process until well combined
• Add the water in 1 tablespoon at a time until the mixture Balls together, the amount of water will vary depending on the consistency of the peanut butter 
• Roll the mixture using damp hands into 12 even balls.

Nutritional Value per Ball:

• Calories: 139
• Total fat: 6.3g
• Total carbohydrates: 10.8g
• Sugars: 5.8g
• Protein: 9.9g

Recipe Notes:

• Store in an air tight container below 27 degrees 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 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.

Chicken and Mushroom Wonton Ravioli

Makes: 3 Ravioli 

Ingredients:

• 6 wonton wrappers
• 40g chicken mince
• 1 garlic clove, finely diced
• 1 mushroom (stem removed), finely diced
• 1/3 scoop (10g) pure protein powder

Method:

• To prepare the filling place the mince, Mushroom, protein powder and garlic mixing until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place half of the filling in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked through.

Nutritional Value per Ravioli:

• Calories: 72
• Total fat: 1.1g
• Total carbohydrates: 8.2g
• Sugar: 0.3g
• Protein: 7.1g

Recipe Notes:

• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese
• 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.

Mexican Chicken Stacks

Serves: 6 or 15 Bariatric portions

Ingredients:

• 500g chicken mince
• 1 onion, finely diced
• 1 large carrot, grated
• 1 zucchini, grated
• 400g kidney beans, drained and rinsed
• 1 tablespoon minced garlic
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 800ml bottle passata 
• 5 light tortillas
• 3/4 cup grated cheese

Method:

• Heat 1 tablespoon of oil in a heavy based frying pan, sauté the garlic and onion until the onion starts to soften
• Add in the mince and all of the herbs and spices browning off the meat breaking up the mince with the wooden spoon while cooking
• Once the meat has browned and is sealed add in the grated vegetables, kidney beans and the passata, bring to the boil then reduce to a steady simmer and simmer uncovered for 10-15 minutes
• Preheat oven to 200 degrees Celsius and lightly grease a 20cm springform tin
• Place the first tortilla on the base of the prepared tin and top with 1/4 of the mince mixture placing the next tortilla on top, repeat until you have used all the mixture and top with the last tortilla, sprinkle the grated cheese evenly over the top tortilla
• Bake for 30-40 minutes or until the cheese is golden

Nutritional Value per portion (15):

• Calories: 207
• Total fat: 5.4g
• Total carbohydrates: 24g
• Sugars: 1.7g
• Protein: 15.8g

Recipe Notes:

• Store covered in the fridge for the maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Any extra filling can me baked in mini tortilla boats or wonton pies

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.