Tomato Relish

Makes: approximately 16 portions (50g)

Ingredients:

• 1 tablespoon olive oil
• 2 large red onions
• 4 garlic cloves
• 25g mustard seeds
• 1kg tomatoes
• 3 long red chilli
• 2 tablespoons brown sugar
• 1/3 cup red wine vinegar
• 1 bay leaf

Method:

• Heat the oil in a large non-stick saucepan and add in the roughly chopped onion, crushed garlic and mustard seeds and sauté stirring occasionally until the onions have browned and caramelised
• Add in the roughly chopped tomatoes, sliced chilli and once simmering gently reduce the heat and continue to simmer for 15 minutes
• Add in the brown sugar, red wine vinegar and the bay leaf continuing to stir regularly for a further 5 minutes or until it has reduced to your desired thickness
• Remove the bay leaf and then allow to cool before transferring to a well sealing storage container

Nutritional Value per Portion:

• Calories: 36
• Total fats: 1.2g
• Total carbohydrates: 5.8g
• Sugars: 3.6g
• Protein: 1g

Recipes Notes:

• Store in an air tight container in the fridge for up to 2 week
• Can also be store in sterilised jars in the pantry in accordance with appropriate sterilisation techniques.

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 and Bacon Sauce

Serves: 4-6 or 10 Bariatric portions (approximately 2 tablespoons)

Ingreidents:

• 150g diced bacon
• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 2 tablespoons butter
• 2 tablespoons plain flour
• 2 cups skim milk
• 1/4 cup grated Parmesan cheese
• 3/4 cup grated tasty cheese

Method:

• Place the bacon, onion, garlic and butter in a frying pan and sauté for 2-3 minutes until the onion softens
• Add the flour and stir into the melted butter making a paste and cook off the flour for approximately 2 minutes
• Add the milk on gradually over a medium low heat continually stirring to ensure you end up with a smooth sauce
• Add the milk in until you reach your desired consistency
• Add in the grated cheeses and stir through until melted and well combined.

Nutritional Value per portion (10):

• Calories: 130
• Total fat: 9.3g
• Total carbohydrates: 2.8g
• Sugars: 2.3g
• Protein: 8.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• When reheating the sauce it way need to be dehydrated with some additional milk.

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 Satay Sauce

Makes: 8 portions (approx 2 tablespoon per portion)

Ingredients:

• 165ml light coconut milk
• 3 tablespoons natural peanut butter
• 2 teaspoons curry powder
• 1 teaspoon honey
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 scoop (30g) pure protein powder

Method:

• Place the coconut milk, peanut butter, honey, curry powder and spices in a small saucepan and simmer over a low heat for ( minutes to cook off the spices and to melt the peanut butter
• Mix together in a blender the protein powder with 1/3 cup water until smooth
• Using a whisk to the whisk the sauce while you pour in the protein powder mix
• Whisk continually until smooth and evenly mixed and it comes to temperature, approximately 2 minutes

Nutritional Value per portion:

• Calories: 95
• Total fats: 5.5g
• Total carbohydrates: 4.7g
• Sugars: 2g
• Protein: 6.1g

Recipe Notes:

• Store covered in an airtight container in the fridge for up to 7 days
• This recipe is freezer friendly to be consumed within 6 months
• Sauce can be served hot or 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 Hollandaise 

Makes: 8 portions

Ingredients: 

• 1 cup Chobani yoghurt
• 1 scoop (30g) pure protein powder
• 3 egg yolks
• 2 teaspoons lemon juice 
• 3/4 teaspoons Dijon mustard
• 1 teaspoon butter
• 1 tablespoon dried dill

Method:

• Place the yoghurt, protein powder, egg yolks, lemon juice and mustard in a bullet blender and process until smooth and well combined
• Place the mixture into a completely dry glass or stainless steel bowl
• Place the bowl over the top of a pot of simmering water to create a double boiler
• Continually whisk the mixture for approximately 10 minutes until it thickens
• Carefully remove the hot bowl from the saucepan and place on a heat resistant surface
• Add the butter and dried dill into the sauce and continue to whisk until the butter has melted and with the dried dill is well combined
• Serve warm

Nutritional Value per Portion:

• Calories: 56
• Total fat: 2.3g
• Total carbohydrates: 3.2g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for up to 7 days
• Can be used cold in wraps and salads
• 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.

Sweet and Sour Sauce

Makes: 2 family sized portions or 16 bariatric portions at approx 1/4 cup each

Ingredients: 

• 440g can crushed pineapple in juice
• 400g can crushed whole peeled tomatoes 
• 1 onion
• 1 carrot
• 1 celery stalk
• 1 zucchini
• 1 red capsicum 
• 4 garlic cloves 
• 1 chicken stock cube
• 2 tablespoons white vinegar 
• 2 tablespoons honey 
• 1 tablespoon soy sauce 
• 1 tablespoon arrowroot flour 
• 2 scoops (60g) pure protein powder 

Method:

• Roughly chop the vegetables into even size and place in a large heavy based saucepan 
• Add the garlic, can of pineapple (including juice), tomatoes, stock cube, vinegar, honey and soy sauce with 1/4 cup water then stir until well combined 
• Place the lid on the saucepan and simmer for 15-20 minutes or until the vegetables are cooked through 
• Place the protein powder, arrowroot flour in a blender with 1/2 cup water and blend until smooth
• Stir the flour paste into the sauce and simmer for a couple minutes until thickened 
• Remove from the heat and allow to cook slightly 
• Using a stick blender to blend the sauce until smooth.

Nutritional Value per portion:

• Calories: 55
• Total fat: 0.3g
• Total carbohydrates. 8.8g
• Protein: 4g

Recipe Notes:

• Store covered on the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months.
• The protein powder will soften the colour, if you prefer a more intense traditional red colour add a touch of food colouring 
• Serving suggestion with pork and vegetable stir fry 
• 
• 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.

Thai Green Curry Paste

Ingredients:

• 1 lemongrass stalk
• 3 green chillies, sliced
• 2 shallots, sliced
• 6 garlic cloves
• 2cm fresh ginger, sliced 
• 2 kaffir lime leaves
• 1/2 cup fresh coriander leaves and stems
• 1/2 cup fresh basil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander 
• 1/2 teaspoon ground white pepper 
• 1/2 teaspoon salt
• 2 teaspoons brown sugar
• 1 tablespoon soy sauce 
• 1 teaspoon sesame oil
• Juice from 1 lime
• 45g pure protein powder (optional)

Method:

• Place all ingredients in a high powered blender and process until just combined
• If required add a touch of water to bring the paste together 

Recipe Notes:

• Store covered in the fridge for the maximum of 7 days
• Freezer in an IceCube tray and then when frozen transfer into a zip lock bag for a maximum of 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.

Creamy Mushroom Protein Sauce 

Makes: 2 large or 4 small portions

Ingredients:

• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 1 teaspoon unsalted butter
• 100g mushrooms, sliced
• 1 cup water
• 3 beef stock cubes
• 2 tablespoons light sour cream
• 30g natural protein powder

Method:

• Sauté the onion and garlic in the butter for 2-3 minutes until the onion softens
• Add in the mushrooms mixing well to coat with the remaining butter
• Add in the water and stock cubes and simmer with the lid on for 5-10 minutes 
• In a blender process the sour cream and protein powder together until smooth
• Stir the protein sour cream mixture into the sauce and mix well
• Replace the lid and simmer for another 3-5 minutes to allow the sauce to thicken
• Serve with your choice or grilled meat and vegetables. 

Nutritional Value per portion (4):

• Calories: 83
• Total fats: 4.6g
• Total carbohydrates: 5.8g
• Protein: 7.6g

Recipe Notes:

• Store covered 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.

Basil Protein Pesto 

Makes: 12 portions

Ingredients:

• 40g fresh basil
• 4 garlic cloves
• 1 long red chilli
• 1/4 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 60g natural whey protein powder
• 3 tablespoons chicken stock
• 2 tablespoon extra virgin olive oil

Method:

• Place all the ingredients in a food processor and process until you have your preferred consistency.

Nutritional Value per portion:

• Calories: 132
• Total fat: 9.2g
• Total carbohydrates: 1.6g
• Protein: 10.8g

Recipe Notes:

• Picture shown has 1 portion of Pesto with Konjac spaghetti and poached chicken
• Store in airtight container in the fridge for the maximum of 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.

Honey Mustard Salad Dressing

Ingredients:

• 3/4 cup pot set natural yoghurt
• 2 teaspoons Dijon Mustard 
• 2 teaspoons honey
• 1 1/2 teaspoon wholegrain mustard
•  1/2 teaspoon sea salt

Method:

• Place the yoghurt, Dijon Mustard, honey and sea salt into a blender and process until well combined 
• Add in the wholegrain Mustard and lightly pulse/process until just combined
• Store in an airtight container in the fridge until required to dress a salad 

Recipe Notes:

• Store in an air tight container in the fridge for up to a week
• 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.

C4K Classic Salad Dressing

Ingredients:

• 2 tablespoons balsamic vinegar
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic salt
• Pinch oc sugar

Method:

• Place all ingredients into a blender and process until well combined
• Pour the dressing into a mason jar (or a container with a well sealing lid) and store in the fridge until required
• Add dressing to your salad to suit your tastes.

Recipe Notes:

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