Beefy BBQ Sausage Rolls

Makes: 20 large, 40 small or 60 party size

Ingredients:

• 5 puff pastry sheets, defrosted
• 500g  beef mince
• 500g sausage mince
• 200g diced bacon
• 3/4 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 puff pastry in a mixing bowl and massage the mixture through your fingertips until well combined
• Divide the mixture into 10 even portions
• Cut the puff pastry sheets down the centre into half forming 2 rectangles
• Using 1 half of the pastry 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
• Fold the other side over to complete the sausage roll and use the tip of a fork to fuse the layers of pastry together the entire way along the join
• Cut each log into your desired portion size. Half for large, 4 for small or 6 for party size then place on the baking tray with the seal side down
• Repeat with the remaining pastry 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 before enjoying or transferring to a wire rack to cool completely.

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 hot or 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.

Protein Jellies

Makes: 24

Ingredients:

• 4 scoops protein powder water
• 4 teaspoon powdered gelatine

Method:

• Dissolve the protein powder in 1 cup of cold water until fully dissolved and set aside for 60 minutes or until the foam has settled
• Line a brownie tin with plastic wrap
• Dissolve the gelatine in 1 cup boiling water until well mixed
• Combine the two mixtures together and whisk for 30 seconds until well mixed
• Pour into the prepared tin and allow to set in the fridge overnight
• Using a sharp knife with a hot blade to slice into 24 even sized pieces

Nutritional Value for Jellies:

• Calories: 13
• Total fat: 0.1g
• Total carbohydrates: 0.1g
• Sugars: 0g
• Protein: 3.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is not suitable for the freezer
• The picture shown uses BODIEz Berry Protein Water powder.

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.

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.

Curry Roasted Chickpeas

Makes: 4 portions 

Ingredients:

• 400g can Chickpeas
• 1 1/2 teaspoons curry powder
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon garlic powder

Method:

• Drain and rinse the Chickpeas very well
• Place the Chickpeas in a ziplock bag and add in all remaining ingredients
• Seal the ziplock bag and shake very well until the Chickpeas are well coated
• Preheat your airfryer to 200 degrees
• Place half of the Chickpeas in the base of the airfryer basket and lightly spray with cooking spray and cook for 5 minutes on 200 degrees
• Shake the basket and cook for another 5 minutes
• Repeat the cooking process for the remaining Chickpeas.
• Serve warm or room temperature.

Nutritional Value per portion:

• Calories: 82
• Total fats: 1.9g
• Total carbohydrates: 10.8g
• Sugars: 0.5g
• Protein: 4g

Recipe Notes:

• Store in an air tight container for up to 7 days
• This recipe is not freezer friendly

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 & Vegetable Spring Rolls

Make: 8 large or 32 mini spring rolls

Ingreidents:

• 1 carrot, grated
• 1 small zucchini, grated
• 4 spring onions
• 2 cups shredded wombok (Chinese cabbage)
• 100g enoki mushrooms
• 1 tablespoons fresh grated ginger
• 4 garlic cloves, finely grated
• 1 long red chilli, finely diced (optional)
• 2 teaspoons sesame oil
• 500g chicken mince
• 8 spring roll wrappers, defrosted

Method:

• Grate the zucchini and carrot squeezing out the excess juices then add to a saucepan with the sesame oil and stir until well coated
• Add in the onion, wombok, mushrooms, ginger, garlic and chilli to the saucepan and over a medium heat until the cabbage softens, approximately 2 minutes
• Add in the chicken mince and break up as fine as possible while browning the mince, approximately 5 minutes
• Set aside to cool slightly so it’s easier to handle
• To make the mini spring rolls cut a spring roll wrapper into 4 equal sizes squares
• Lay your first spring roll wrapper in a diamond shape in front of you on a clean and dry surface area
• To make the mini spring rolls place 1 tablespoon of the mixture about 1cm up from the point closest to you and evenly spread to approximately across 2/3 of the -width, try to limit the movement of the mixture to minimise tears in the wrappers
• Fold the point closest to you over the filling and then fold the two side points over the filling so that the edges are either even or smaller than the filling
• Very gently roll the partially covered filling into the final spring roll shape, ensuring you apply an even but gentle pressure so the wrapper doesn’t tear
• To seal your spring roll use your fingers to dampen the closing tip of the wrapper with the water
• Repeat until all the mixture is used
• To make the large spring rolls follow the same method using 4 tablespoons of the filing mixture placing 2-3cm from the point closest to you.
• Make your choice to deep fry, shallow fry or air fryer until golden and crispy.

Nutritional Value per Mini spring roll:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 4.4g
• Sugars: 0.8g
• Protein: 4g

Recipe Notes:

• Picturse shown serves with protein Enriched Satay Sauce
• Best serve freshly cooked but can be stored in the fridge covered up to 2 days
• Can be frozen uncooked to cook at a later occasion
• Nutritional Value is calculated for the uncooked version – the nutritional Value may change depend on how you choose to cook them

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.

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.

Cream Cheese Truffles

Makes: 12

Truffle Ingredients:

• 125g full fat cream cheese
• 2 scoops (60g) vanilla protein powder
• 2 tablespoons high protein milk
• 3 tablespoons coconut flour
• 2 tablespoons almond meal

Icing Ingredients:

• 1 scoop (30g) vanilla protein powder
• 3 tablespoons coconut oil, melted

Method:

• To prepare the truffles place all the ingredients into a food processor and blend until smooth
• Using damp hands roll the truffle mixture into 12 even balls
• Place the truffles not touching each other on a silicon mat and place in the freezer for 60 minutes
• To prepare the icing melt the coconut oil and use a fork to whisk through the protein powder until smooth and well combined
• Place a single truffle on a fork and dip into the icing rolling until fully coated
• Allow the excess icing to drain off and place the coated truffle onto a silicon mat or non stick baking paper, top with sprinkles if desired straight away as the icing will set quickly
• Repeat with the other 11 truffles, when placing the truffles down ensure they are not touching any of the other truffles until fully set
• Place in the fridge to cool for a minimum of 2 hours before eating.

Nutritional Value per Truffle:

• Calories: 102
• Total fat: 6.8g
• Total carbohydrates: 1.9g
• Sugar: 0.6g
• Protein: 7.7g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of a week
• 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 Brownies
Makes: 12

Ingredients:

• 400g can black beans, drained and well rinsed
• 2 scoops (60g) chocolate protein powder
• 3 tablespoons cacao
• 1 tablespoon coconut flour
• 1 egg, lightly beanten
• 1/4 cup maple syrup
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• Pinch salt

Method:

• Preheat the oven to 170 degrees Celsius and line a 9 inch square tin with baking paper and spraying with cooking spray
• Place all ingredients into a food processor and blender until smooth, stopping a couple times to scrap down the sides of the bowl a couple times
• Pour the batter into the prepared tin and even out
• Bake for 15 minutes or until the top is set and the edges are pulling away from the sides
• Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completed
• Slice evenly into 12 pieces

Nutritional Value per portion:

• Calories: 73
• Total fats: 0.7g
• Total carbohydrates: 7.8g
• Sugars: 4.1g
• Protein: 5.8g

Recipe Notes:

• Store in an air tight container for a maximum of 5 day
• 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.