Protein Gummies

Makes: 12

Ingredients:

• 1 portion (30g) unflavoured protein water powder
• 1 packet diet jelly
• 1 heaped teaspoon gelatine
• 150ml water

Method:

• Mix the protein water powder into 75ml cold water and mix until well combined
• Allow to sit for 30-60 minutes until all th foam has settled
• Add the jelly packet and gelatine into a heat proof mixing bowl, then add 75ml boiling water and mix until all dissolved
• Combine the cold and hot water mixtures and stir until well combined
• Pour the Gummies mixture into your chosen silicon moulds
• Place in the fridge for set for a minimum of 4 hours.

NV per Gummie:

• Calories: 13
• Total fat: 0g
• Total carbohydrates: 0g
• Total sugars: 0g
• Protein: 3.2g

Recipes Notes:

• Store in an air tight container in the fridge for a maximum of 3 weeks
• This recipe is not suitable for the freezer
• Protein water powder used in this recipe is the Bodiez protein water
• To make a non-protein gummie leave our the protein water powder and use 75ml of plain cold water (opti-intense friendly without the additional protein)

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.

Balsamic Roasted Vegetables
Serves: 1

Ingredients:

• 4 asparagus spears
• 1 tomato, quartered or thick slices
• 3 small button mushrooms
• 1 clove garlic, finely grated and chopped
• 1 tablespoons balsamic vinegar

Method:

• Preheat then oven to 190 degrees Celsius and line a tray with baking paper
• Place the vegetables in a zip lock bag and spray with cooking spray
• Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes
• Place the vegetables on the prepared tray and roast for 10-15 minutes.

Nutritional Value per serve:

• Calories: 37
• Total fats: 0.1g
• Total carbohydrates: 6.7g
• Sugars: 4.5g
• Protein: 2g

Recipe Notes:

• Best served fresh
• Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash.

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.

Opti-Slaw

Makes: 4-6 serves

Ingredients:

• 1 & 1/2 cups shredded wombok
• 1 carrot, grated
• 1 small red onion, finely sliced wedges
• 1 small red capsicum, thinly sliced
• 1/3 cup flat leaf parsley, shredded
• 2 teaspoons Apple cider vinegar
• 1 tablespoon salt reduced chicken stock

Method:

• Place all ingredients into a mixing bowl and combined well so all the ingredients are well coated

Nutritional Value per portion (6):

• Calories: 15
• Total fats: 0.1g
• Total carbohydrates: 3.2g
• Sugars: 1.3g
• Protein: 0.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is best served fresh
• Delicious served with a blackened cauliflower steak during Opti-phase

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.

Opti-Kebabs

Makes: 8 kebabs

Ingredients:

• 8 cherry tomatoes
• 1 small red onion
• 1 small zucchini
• 1 small red capsicum
• 1/2 small eggplant
• 4 small button squash (summer squash)
• 4 mushrooms
• 2 cloves garlic
• 1 tablespoons salt reduced soy sauce
• 1 teaspoon lemon juice

Method:

• Soak 8 wooden skewers in water while you prepare the vegetables
• Chop the onion into 8 even sized wedges
• Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces
• Halve the mushrooms and button squash
• Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables
• Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well
• Allow to sit for a minimum of 2 hours
• Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering
• Cook the skewers on a hot BBQ or grill until charred and the vegetables are cool through to suit your preferences.

Nutritional Value per Kebab:

• Calories: 25
• Total fats: 0.3g
• Total carbohydrates: 4.7g
• Sugars: 3.2g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• Best served freshly cooked
• Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured)

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.

Vegetable Ratatouille

Serves: 6-8

Ingredients:

• 
1 onion, diced
• 1 celery stalk, diced
• 1 zucchini, diced
• 1 carrot, diced
• 1 small eggplant, diced
• 1 red capsicum, diced
• 4 garlic cloves
• 400g can crushed peeled tomatoes
• 1 cup sliced green beans
• 2 tomatoes, diced
• Handful fresh basil

Method:

• Place all the ingredients except the beans and fresh tomatoes into a slow cooker bowl and stir until combined
• Cook on LOW for 5 hours or HIGH for 3 hours
• Add in the beans and cook on LOW for another 60 minutes or HIGH for 30 minutes
• Stir through the fresh tomato and basil then bring to temperature

Nutritonal Value per serve (8):

• Calories: 36
• Total fats: 0.3g
• Total carbohydrates: 7.8g
• Sugars: 4.8g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Recipe can also be simmered on the stovetop until the vegetable are cooked through however it delivers the best flavour when slow 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.

Curried Minced Vegetables 

Makes: 6-8 small portions

Ingredients:

• 1 teaspoon olive oil
• 1 onion, finely diced
• 1/2 leek, finely shredded
• 1 stalk celery, finely diced
• 4 garlic cloves, finely diced
• 
1 tablespoon fresh grated ginger
• 1 carrot, grated
• 1 zucchini, grated
• 150g cauliflower, grated
• 150g broccoli, grated
• 1 small eggplant, grated
• 4 button mushrooms, finely diced
• 1 cup wombok, finely shredded
• 1/4 cup flat leaf parsley, shredded
• 1 long red chilli, finely diced (optional)
• 
1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika

Method:

• Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened
• Add in the garlic and ginger sautéing for a further 1-2 minutes
• Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required
• Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic.

Serving Suggestions:

• Serve on its own
• As pictured, in a lettuce cup
• As pictured, use as stuffing for a roasted mushroom or tomato shell
• Use as a stuffing for roasted zucchini boat 
Serve rolled in a sushi/ nori sheet (if allowed on your program)
• Serve tossed through konjac noodles (if allowed on your program)
• Serve topped with a poached egg (not during the Opti-intense program)

Nutritional Value per portion (8):

• Calories: 57
• Total fats: 1.1g
• Total carbohydrates: 9.4g
• Sugars: 3.8g
• Protein: 2.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months
• All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded.

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.

Roasted Vegetable Dip

Makes: 7 x 50g portions

Ingredients:

• 1 medium eggplant
• 2 small red capsicums
• 1/2 teaspoon ground cumin
• 1/4 teaspoon paprika

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Place the eggplant and capsicums whole on the tray and lightly spray with cooking spray
• Roast for 20 minutes
• Turn the vegetables over gently and roast for a further 15-20 minutes
• Remove the vegetables from the tray and place in a heat resistant zip lock bag and seal
• Sit for 10 minutes, this will allow the vegetables to sweat and will make them much easier to peel
• Remove the vegetables and using tongs as will still be very hot remove the stem, skin from the vegetables
• Roughly chop the vegetable flesh and place in a blender or food processor with any juices remaining in the ziplock bag and the spices
• Process until smooth

Nutritional Value per portion:

• Calories: 26
• Total fat: 0.2g
• Total carbohydrates: 5.7g
• Protein: 1g

Recipe Notes:

• Store in an airtight container for up to 7 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.

Vegetables in Broth 

Makes: 4-6 Opti-intense serves or 8 bariatric serves 

Ingredients:

• 1 head Asian greens
• 1 carrot
• 1/2 zucchini
• 1 small red capsicum
• 1 long red chilli (adjust to your preferred chilli levels
• 3 garlic cloves
• 2cm fresh ginger
• 3 salt reduced chicken stock cubes
• 1 salt reduced beef stock cube
• 3 mushrooms
• 1/2 cup bean sprouts
• 1/2 cup shredded wombok
• 1 tablespoon salt reduced soy sauce
• 400g chicken skinless thigh fillets***

***EXCLUDE this ingredient for the Opti-intense version of this recipe

Method:

• Slice the head of Asian greens reserving the leaves and placing the bottom section into a  soup pot
• Add into the soup pot julienne carrots, zucchini and red capsicum
• Also addthe finely diced chilli, garlic and ginger with the stock cubes
• Slice the chicken into strips (exclude this step for the Opti-intense version)
• Add enough water to be level with the vegetables 
• Simmer for 7-8 minutes
• Add the tops of the Asian greens, bean sprouts, shredded wombok and sliced mushrooms and simmer for another 5 minutes 
• Stir through the soy sauce and serve

Nutritional value for Bariatric portion (8):

• Calories: 79
• Total fats: 2.4g
• Total carbohydrates: 4.1g
• Protein: 10.9g

Nutritional Value for Opti-intense portion:

• Calories: 44
• Total fats: 0.9g
• Total carbohydrates: 6.2g
• Protein: 2.4g

Recipe Notes:

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

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.

Marinated Mushroom Salad

Serves: 4-8

Ingredients:

• 750g mushrooms
• 1 teaspoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon soy sauce
• 1 cup chicken stock
• 1 cup bean sprouts
• 1 small red capsicum, diced
• 1 small green capsicum, diced
• 1 red onion, dived
• 1 punnet cherry tomatoes, halved
• 4 mini cucumbers, sliced
• 1/2 long red chilli, de-seeded and finely diced
• 1/2 cup Fresh continental parsley, shredded 

Method:

• Cut the mushrooms into equal sized portions, I.e. Halve for button mushrooms or quarter larger mushrooms
• Place all sliced mushrooms in a ziplock bag and add in the oil, balsamic and soy sauce.
• Seal the bag and shake well to even coat the mushrooms
• Allow to sit for an hour in the sealed bag
• Pour the chicken stock into a large saucepan and bring to the boil
• Add in the mushrooms into the saucepan and stir well until well coated in the stock
• Reduce the heat and simmer for 5 minutes or until the mushrooms are soft and tender on the outside stir with some slight firmness in the middle of the mushroom
• Drain the liquid and set aside and place the drained mushrooms aside to cool down
• Place all of the remaining salad ingredients into a salad bowl and combined well
• Add in the mushrooms and lightly toss until combined
• Use some of drained Mushroom liquid to dress the salad to suit your tastes

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is not suitable for the freezer
• Do not throw out the unused Mushroom poaching liquid, set aside or freeze until you make your next risotto or stroganoff 

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.