Brown Rice Quinoa Salad

Makes: 4-8 side portions

Ingredients:

• 250g packet microwave brown rice & quinoa
• 125g can corn kernels, drained
• 125g can chick peas, rinsed and drained
• 4 spring onions, finely sliced

• 1/2 cup diced roast pumpkin
• 1 large tomato, diced
• 1/2 continental cucumber, diced
• 1/4 edamame

• 1/4 cup fresh flat leaf parsley, shredded
• 3/4 tablespoon soy
• 3/4 tablespoon garlic extra virgin olive oil
• 2 teaspoons lemon juice

Method:

• Cook the brown rice & quinoa in the microwave as per the instructions on the packet
• Spread out on a plate and allow to cool, minimum 20 minutes
• Add in all other ingredients and mix well.

Nutritional Value (for 8 portions):

• Calories: 93
• Total fat: 2.1g

• Total carbs: 14.8g
• Sugar: 1.1g
• Protein: 2.8g

Recipe Notes:

• Store in an air tight container for a maximum of 3 days
• This recipe is not suitable for the freezer

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.

Quinoa Salad

Makes: 3 bariatric portions

Ingredients:

• 1/2 cup quinoa
• 1 cup chicken stock
• 6 cherry tomatoes
• 2 baby cucumber
• 2 spring onions
• 60g diced roast pumpkin
• 1/4 cup shredded fresh herbs
• 30g crumbled feta cheese
• Squeeze lemon juice

Method:

• Place the quinoa and stock with an additional tablespoon of water in a small saucepan with a well sealing lid
• Uncovered bring to the boil
• Once boiling, reduce the heat to a simmer and place the lid on the saucepan and simmer for 15 minutes
• Once the time is up remove from the heat, keep the lid on without opening and sit for a further 10 minutes
• Fluff up with fork before serving
• Chop all remaining ingredients into even soE portions and mix through the quinoa
• Finish with a light squeeze of lemon juice.

Nutritional Value per portion:

• Calories: 103
• Total fats: 3.8g
• Total carbohydrates: 11.7g
• Sugars: 3.3g
• Protein: 5.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 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.

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.

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.

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.

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.

Tuna Salad

Makes: 3 small portions 

Ingredients 

• 2 tablespoons natural yoghurt
• 1 tablespoon garlic aioli
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon lemon juice
• Salt, to taste
• 95g tuna in springwater, drained
• 2 hard boiled eggs, diced
• 2 tablespoon corn kernels,
• 1 small red onion, finely diced
• 1/2 celery stalk, finely diced 
• 2 tablespoons fresh parsley, shredded 

Method:

• Mix together the yoghurt, aioli, mustard, lemon juice and salt and mix well
• Drain and break up the tuna and add yoghurt mix
• Add in the remaining ingredients and mix until well combined
• Serve on a wrap, cruskit or in a lettuce cup.

Nutritional Value per portion (3):

• Calories: 149
• Total fats: 7.8g
• Total carbohydrates: 6.2g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 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.

Cajun Chicken & Halloumi Salad 

Serves: 1

Ingredients:

• 50g chicken breast, thinly sliced
• 1 teaspoon Cajun seasoning 
• 1 teaspoon cornflake crumbs
• 25g slice of Cypriot halloumi
• 1/4 cup shredded baby spinach
• 1 mini cucumber, thinly sliced
• 1/8 red onion, finely diced
• 3 cherry tomatoes, quartered
• 15g red capsicum, thinly sliced

Method:

• Place the chicken, Cajun seasoning and cornflake crumbs in a zip lock bag and shake until the chicken is well coated
• Cook over a medium heat in a heavy based frying pan in cooking spray for 3-4 minutes each side until cooked through 
• Using the same pan cook the halloumi until golden on both sides
• Prepare the vegetables and mix salad ingredients together
• Serve with your dressing of choice

NV per serve:

• Protein: 164
• Total fat: 7.2g
• Total carbohydrates: 8.3g
• Protein: 17.6g

Recipe Notes:

• Store in an airtight container in the fridge undressed for a maximum of 2 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.

Yoghurt Protein Dressing 

Makes: 6 portions

Ingredients:

• 2 tablespoons natural yoghurt
• 1 teaspoon lemon juice
• 1 teaspoon honey
• 1/2 teaspoon Dijon mustard
• 30g natural protein powder

Method:

• Place all ingredients in a food processor or blender
• Process until smooth
• Chill for 30 minutes before serving in your chosen salad

Nutritional Value per portion:

• Calories: 68
• Total fat: 1.9g
• Total carbohydrates: 7g
• Protein: 6.1g

Recipe Notes:

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

Slimmers Creamy Salad Dressing

Ingredients:

• 1/4 cup natural yoghurt
• 1 tablespoon lemon juice
• 2 teaspoons extra Virgin olive oil
• 1 heaped teaspoon Dijon Mustard
• 1 chicken stock cube
• 1 clove garlic

Method:

• Place all ingredients into a blender and process until well combined
• Pour into a mason jar or a container with a well sealing lid and store in he fridge until required for use.

Recipe Notes:

• Store in a mason jar or well sealing container for up to 2 weeks
• 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.