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.

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.

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.

Protein Enriched Hummus

Make: 12 portions (40g per portion)

Ingredients:

• 400g can chickpeas, drained and rinsed
• 1 tablespoon extra virgin olive oil
• 2 tablespoons tahini
• 1 large garlic clove roughly chopped
• 2 teaspoon lemon juice
• 2 scoops (60g) pure protein powder
• 1/2 cup water

Method:

• Place all ingredients into a food processor or bullet style blender and process until smooth
• Add salt and pepper to taste

Nutritional Value per portion (40g):

• Calories: 77
• Total fat: 3.3g
• Total carbohydrates: 6.7g
• Protein: 7g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is freezer friendly in single serve portions
• 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.

Potato Salad 

Ingredients:

• 750g potatoes
• 2 vegetable stock cubes
• 1 shallot, diced
• 3 spring onions, sliced
• 1/2 cup baby spinach, shredded
• 1 cup sour cream
• 1/4 cup garlic aioli of mayonnaise 

Method:

• Peel and dice the potatoes to an even size of your choice
• Place the potatoes in a saucepan, cover with water and add the stock cubes
• Simmer for approximately 15 minutes until just cooked, the potato cubes should be soft of the outside with a slight firmness in the centre
• Drain the potatoes and allow to cook slightly 
• In a mixing bowl combine the remaining ingredients until well combined
• Gently stir the potatoes through the dressing and place in the fridge covered 
• Serve chilled

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly but it is best served fresh.

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 Lemon Curd

Makes: approximately 350ml

Ingredients:

• 2 large lemons, zest and juice
• 1 (30g) scoop pure protein powder
• 1/4 cup xylitol*
• 2 eggs 
• 3 tablespoons coconut oil, melted 

*xylitol can be replaced with your low calories sweetener of choice

Method:

• Place the lemon juice, lemon zest, protein powder, xylitol  and eggs in a bullet blender and process until smooth
• Pour the mixture into a small non stick saucepan and the melted coconut oil
• Over a low heat continually whisk until thickened, this will take between 5-10 minutes
• Transfer to air tight container to cool completely, it will continue to thicken as it cools

Nutrition value for complete recipe:

• Calories: 580
• Total fats: 51.9g 
• Total carbohydrates: 55.7g
• Protein: 39.1g

Recipe Notes: 

• Store in an air tight container in the fridge for a maximum of 7 days 
• This recipe is freezer friendly but is best fresh
• To have a thinner Curd add 1 tablespoon of water
• 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.

Devilled Eggs

Makes: 14 portions 

Ingredients:

• 7 eggs
• 1/2 shallot, finely diced 
• 1 teaspoon curry powder
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground coriander 
• 1/8 teaspoon paprika 
• 1/8 teaspoon turmeric 
• 2 tablespoons garlic aioli or mayo 
• 2 tablespoons natural or Greek yoghurt 
• 1 scoop (30g) natural protein powder (optional)

Method:

• Place the eggs in a saucepan and cover with cold water
• Place saucepan on the heat and constantly stir the eggs until he water is boiling
• Place the lid on the saucepan and rapidly simmer for a 8 minutes
• Remove from the boiling water and place the eggs in a bowl of cold water 
• Allow to sit for 5 minutes in the water then remove and sit aside to cool for another 15-30 minutes
• Gently remove the shells of the eggs and discard the shells 
• Using a sharp flat blade knife slice the eggs in half through the longest point of the egg
• Gently remove the yolks and place in a small mixing bowl
• Use a fork to mash the yolks as much as possible 
• Add in the remaining ingredients ingredients and stir until a nice creamy and smooth consistency 
• Either gently spoon of pipe the mixture into the yolk wells of the eggs 
• Finish with a light dusting of paprika.

Nutritional Value per Portion:

• Calories: 74
• Total fat: 4.4g
• Total carbohydrates: 2.2g
• Protein: 5.9g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly 
• And extra curried egg yolk mixture can be reserved and used in sandwiches or as a dip
• 7 eggs has been used in this recipe as I know it’s the correct amount of eggs to present as seen in the picture 
• 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.

Cherry Ripe Bites

Makes: 24 bites

Ingredients:

• 420g pitted cherries, drained
• 1/2 cup shredded coconut
• 2 scoops (60g) vanilla protein powder 
• 2 tablespoons chia seeds
• 2 tablespoons coconut oil
• 1 tablespoon coconut flour
• 150g 90% dark chocolate 

Method:

• Line a loaf tin with plastic wrap
• Place all ingredients, except the dark chocolate, into a food processor and process until combined 
• Spread the mixture evenly into the lined loaf tin and refrigerate overnight
• Remove the cherry slice and cut evenly into 24 cubes
• Break up the chocolate and place in a clean and dry metal or glass bowl
• Sit the bowl over a simmering saucepan of water ensuring the water doesn’t touch the base of the container with the chocolate 
• Stir with a butter knife until the chocolate is 3/4 melted
• Remove from the heat and continue to stir until fully melted 
• Gently roll each of the 24 cherry bites in the chocolate until lightly coated 
• Allow the chocolate to set for a minimum of an hour before enjoying.

Nutritional Value per Bite:

• Calories: 126
• Total fats: 9.9g
• Total carbohydrates: 8.8g 
• Protein: 4g

Recipe Notes

• Store in an airtight container in the fridge 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 vanilla 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 & Mushroom Dumplings

Makes: 42

Ingredients:

• 42 wonton wrappers
• 500g lean chicken mince
• 1 shallot, finely diced
• 60g button mushrooms, finely diced
• 60g Swiss brown mushrooms, finely diced
• 4 garlic cloves, finely grated
• 2cm fresh ginger, finely grated
• 1/2 cup fresh coriander leaves and stems
• 1 long red chilli, finely diced (de-seeded if preferred)
• 60g pure protein powder
• 1 egg, lightly beaten
• 1 1/2 tablespoons soy sauce
• 2 teaspoons fish sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients, except the wonton wrappers in a mixing bowl and use your fingers to massage the mixture through until well combined
• On a clean dry service place a wonton wrapper
• Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
• Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
• Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
• Use your fingertip to push in the filling and comfortably seal the other side
• Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
• Repeat with all the mixture
• To pan fry, spray a non-stick frying pan with oil liberally and heat, place the dumpings in and sit for 1 minute
• Carefully add 1cm of water and place a lid on the frying pan to steam the dumplings
• When the water has evaporated carefully turn the dumpling overs to pan fry the other side
• Serve with your favourite dipping sauce.

Nutritional Value per Dumpling:

• Calories: 60
• Total fats: 1.6g
• Total carbohydrates: 7.5g
• Protein: 5g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days either cooked or uncooked
• Can be frozen uncooked for a maximum of 6 months
• Recipe shown has a dipping sauce of sweet chilli sauce topped with soy sauce
• Dumplings can also be steamed or poached by adding into a short or wonton soup
• Protein powder used in the recipe is Protein Supplies Australia Pure 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.

Cheeky Chocolate Cake 

Makes: 1 x 18cm round cake

Ingredients:

• 250g butternut pumpkin, finely grated 
• 2 eggs, lightly beaten
• 1/4 cup maple syrup
• 1/4 cup rice malt syrup
• 1 teaspoon vanilla extract
• 1/2 cup melted nuttalex or coconut oil
• 2 teaspoons baking powder 
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup cacao
• 1/4 cup coconut flour 

Recipe:

• Preheat oven to 180 degrees Celsius and prepare an 18cm springform tin by lining with baking paper and spraying with cooking spray
• Combined the pumpkin, eggs, syrups, vanilla and melted nuttalex on a large mixing bowl and combine well
• Place the remaining ingredients into a sieve and sift over the pumpkin mixture
• Use a spatula to mix until well combined
• Pour into the prepared cake tin and bake for approximately 35 minutes until the edges have pulled away from the edges and a cake skewer comes out clean
• Allow to cool in the tin for 15 minutes before removing from the 10 gently transferring to your serving plate

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has the cake dusted with cacao powder
• Recommended to serve with a dollop of coconut yoghurt and some fresh berries.

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.