Pumpkin Ricotta Wonton Ravioli

Serves: 1

Ingredients:

• 4 wonton wrappers
• 1 tablespoon pumpkin purée
• 1 teaspoon ricotta
• 1/3 scoop (10g) pure protein powder
• Fresh chilli to taste

Method:

• To prepare the filling place the pumpkin, ricotta, protein powder and fresh chilli in a mixing bowl and stir 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 pumpkin mixture in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no pumpkin
• 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 two wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 3-5 minutes or until the wonton wrappers are translucent and cooked through.
• Picture shown serves with Basil Protein Pesto and crumbled feta cheese.
• 

Nutritional Value per Portion:

• Calories: 130
• Total fats: 1.2g
• Total carbohydrates: 17.2g
• Sugars: 1.3g
• Protein: 12g

Recipe Notes:

• 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.

Chicken & Leek Sausage Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 2 eggs, lightly beaten
• 1 teaspooon milk
• 500g chicken mince
• 1 leek, finely shredded
• 1/2 celery stalk, finely diced 
• 3 garlic cloves, finely diced
• 1/2 cup breadcrumbs
• 2 scoops (60g) pure protein powder
• 2 teaspoons dried mixed herbs

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Lightly beat the 2 eggs, set aside a small Portion (approximately 2 teaspoons) to add with the milk to use as the egg wash
• In a mixing bowl place the mince, Leek, celery, garlic, breadcrumbs, protein powder, mixed herbs and the eggs
• Use your hands to massage the mixture together until well combined
• Divide the mixture into 6 equal portions
• Slice the mountain bread in half to have 2 equal sized rectangles 
• Using 1 half of the wrap evenly spread 1 portion of the meat 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 befor 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: 129
• Total fats: 3.7g
• Total carbohydrates: 8.7g
• Sugars: 0.8g
• Protein: 15.2g

Recipe Notes:

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

Protein Enriched Dahl

Serves: 6 Bariatric serves

Ingredients:

• 2 teaspoons butter
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 1 small carrot, finely diced
• 4 garlic cloves, finely diced
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 2 teaspoons ground turmeric 
• 2 teaspoon garam masala
• 1/2 teaspoon chili powder (adjust to your tastes)
• 1 tablespoon fresh grated ginger
• 1 small zucchini, finely diced
• 100g pumpkin, finely diced 
• 400g can lentils, drained and rinsed
• 2 vegetable stock cubes
• 2 scoops (60g) pure protein powder

Method: 

• In a heavy based saucepan melt the butter and sauté the onion, celery, carrot and garlic for 2-3 minutes or until the onion softens
• Add in all the dried spices and the fresh ginger and fry off until aromatic, approximately 1-2 minutes 
• Add the zucchini, pumpkin, lentils and stock cubes then top with 2 1/2 cups water
• Bring to the boil, then reduce the heat to a very gentle simmer for 60 minutes
• Place the protein powder in with 1/3 cup water in a blender and process until smooth
• Remove the Dahl from the heat then stir the protein mixture through the Dahl until well combined.

Nutritional Value per serve:

• Calories: 136
• Total fat: 4.2g
• Total carbohydrates: 15.4g
• Sugars: 2.4g
• Protein: 12.4g

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 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 Enriched Honey Chicken 

Makes: 4 serves or 10 Bariatric serves

Ingredients:

• 500g chicken breast sliced 
• 3 garlic cloves 
• 1 1/2 cups chicken stock 
• 1/4 cup honey 
• 2 teaspoons Apple cider vinegar 
• 2 scoops (60g) pure protein powder
• 1 tablespoon corn flour 

Method: 

• Heat a large non stick frying pan over a medium heat and spray generously with cooking spray 
• Cook the chicken approximately 3-4 minutes each side (this will depend on how thick the chicken strips are) or until the chicken is just cooked through
• Set aside the chicken and leave any residual juices in the frying pan
• Add the garlic and sauté for a couple minutes
• Add the honey, apple cider vinegar and 1 cup of the stock and simmer while whisking for approximately 5 minutes 
• In a bullet blender process the remaining protein powder and corn flour until smooth
• Pour the mixture into the frying pan and overna slow heat simmer for 3-5 minutes until the sauce has thickened 
• Add the chicken back into the sauce and stir until well coated

Nutritional Value per serve (10):

• Calories: 125
• Total fat: 2.4g
• Tota carbohydrates: 9.4g
• Protein: 16.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 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.

Egg White Cups 

Makes: 12

Ingredients:

• 12 wonton wrappers
• 1 cup egg whites
• 2 scoops (60g) pure protein powder
• 1/3 leek, halved and thinly sliced
• 3/4 cup baby spinach shredded
• 2-3 button mushrooms, halved and thinly sliced
• 3 garlic cloves, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated cheddar cheese
• 100g feta, cubed or crumbled

Method:

• Preheat the oven to 180 degrees Celsius and line 12 silicon muffin well each with a wonton wrappers
• Add the egg whites into a large mixing bowl, using a hand whisk beat for 5 minutes until light and foamy. Do not use hand mixers as this will over-whip them for this recipe
• Add the protein powder and lightly whisk through until well combined
• Add in the remaining ingredients into the egg whites and fold through until fully coated in the egg whites
• Evenly spoon the mixture into the prepared wonton lined muffin tray, it is important to note that mixture will look too dry
• Bake for 20 minutes
• Remove from the oven and allow to sit for 5 minutes to continue cooking through.

Nutritional Value per pie:

• Calories: 95
• Total fats: 3g
• Total carbohydrates: 5g
• Protein: 12g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 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.

Cheese Stuffed Meatballs

Makes: 12

Ingredients:

• 500g lean beef mince
• 1 teaspoon garlic powder
• 1 teaspoon celery salt 
• 12 bambini bocconcini bells

Method: 

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• In a small mixing bowl evenly massage the garlic powder and celery salt through the mince
• Divide the mixture into 12 equal portions 
• Flatten one portion of the mince into a disc about 1cm thick
• Place the bamini bocconcini in the middle of the mince
• Spread the mixture around the cheese bell to ensure it is fully covered and press to seal the cheese well
• Repeat with the remaining ingredients
• Dampen your hands and roll each meatball one last time to give a nice smooth finish 
• Place the meatballs on the baking tray and bake for 20 minutes
• Serve as desired

Nutritional Value per Meatball: 

• Calories: 177
• Total fat: 3.5g
• Total carbohydrates: 0.2g
• Protein: 14.8g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly either cooked or uncooked to be consumed within 6 months 
• Also delicious simmered in a can of condensed tomato soup instead of oven 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.

Beef BBQ Bacon Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 500g lean beef mince
• 200g diced bacon 
• 1/2 cup BBQ sauce
• 2 eggs, lightly beaten
• 1 onion, finely diced 
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs 

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients except the mountain bread in a mixing bowl and massage the mixture through your fingertips until well combined 
• Divide the mixture into 8 even portions
• Cut the 4 mountain breads into half forming 2 rectangles 
• Using 1 half of the wrap evenly spread 1 portion of the meat 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 befor 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: 165
• Total fat: 7.1g
• Total carbohydrates: 11.7g
• Protien: 13.2g

Recipes 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.

Spinach and Three Cheese Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 250g frozen spinach, defrosted
• 1 cup light ricotta
• 1/2 cup grated Parmesan
• 200g feta, diced
• 1 shallot, finely diced 
• 1 tablespoon minced garlic
• 2 scoops (60g) pure protein powder

Method:

• Preheat the oven to 180 degrees Celsius and line and tray with baking paper
• In a mixing bowl place all the ingredients except the mountain bread and mix until well combined
• Slice the mountain bread down the middle 
• Seperate the mixture into 6 equal portions, spread the mixture evenly down the middle of the 6 portions of mountain bread
• Fold one side of the bread over the spinach cheese mixture
• Egg wash the unfolded open side and fold over to seal the roll 
• Place on the baking tray and lightly brush with some egg wash
• Bake for 20-25 minutes
• Allow to cool in the tray for 15 minutes before moving to the wire rack to cool completely or serve warm

Nutritional Value per portion:

• Calories: 80
• Total fat: 1.2g
• Total carbohydrates: 5.4g
• Protein: 11.2g

Recipe Notes:

• Store in an airtight container 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 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.

Honey Mustard Chicken Salad

Makes: 3 bariatric serves 

Ingredients:

• 1 tablespoon Chobani yoghurt 
• 1 teaspoon wholegrain mustard
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon honey 
• 1 scoop (30g) natural protein powder
• 90g finely shredded chicken breast
• 1 hard boiled egg
• 30g bocconcini cheese
• 1/2 large tomato
• 3/4 cup shredded baby spinach
• Salt & pepper to taste

Method:

• Place the yoghurt, protein powder, mustards and honey in a mixing bowl and combine well
• Dice the boiled egg, bocconcini and tomato to similar sized cubes and add to the yoghurt mustard dressing
• Add the shredded chicken and baby spinach also and mix until well combined and all the ingredients are well coated in the dressing.

Nutritional Value per portion:

• Calories: 124
• Total fat: 4.8g
• Tots carbohydrates: 2g
• Protein: 19g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is not freezer friendly
• 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 Tomato and Garlic Soup

Makes: 2 serves

Opti-Intense Roast Tomato and Garlic Soup

Protein Enriched Roast Tomato and Garlic Soup

Ingredients:

• 3 large tomatoes
• 2 garlic cloves
• 1 scoop (30g) pure protein powder**

**EXCLUDE this ingredient for an opti-intense recipe

Method:

• Preheat the oven to 180 degrees Celius and line a baking tray with either baking paper or a silicon mat
• Slice the tomatoes in halves and lay on the baking tray with the unpeeled garlic cloves
• Lightly spray with cooking spray
• Roast for 25-30 minutes
• Place the roasted tomatoes into a blender
• Carefully peel the garlic from the husks and place the roasted clove into the blender
• Add 1/3 cup of warm water and process until smooth, do not using boiling water as it doesn’t process as well
• Add in the protein powder and continue to process until smooth
• Serving suggestion to top with some fresh basil

Nutritional Value per protein enriched portion:

• Calories: 68
• Total fat: 0.3g
• Total carbohydrates: 2.1g
• Protein: 13.4g

Nutritional Value per Opti-Intense portion:

• Calories: 10
• Total fat: 0.1g
• Total carbohydrates: 2.1g
• Protein: 0.4g

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 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.