Cream of Mushroom Soup

Makes: 5 bariatric portions or 2 standard portions

Ingredients:

• 1 tablespoon butter
• 1 onion, roughly chopped
• 1 celery stalk, roughly chopped
• 2-3 garlic cloves
• 500g mushrooms
• 200g cauliflower, roughly chopped
• 3 cups chicken stock
• 1 teaspoon onion flakes
• 1 teaspoon celery salt
• 1 teaspoon turmeric
• 1/2 cup thickened cream

Method:

• Sauté the onion, celery and garlic in the butter until the onion has softened and is slightly translucent
• Add in the mushrooms and cauliflower tossing through the mixture
• Pour in the stock, onion flakes, celery salt and turmeric, cover with a lid and simmer over a low heat for 20 minutes of until the cauliflower is well cooked
• Blend until completely smooth
• Add salt to taste
• Stir through the cream before serving

Nutritional value:

• Calories: 179
• Total fat: 15.5g
• Total carbohydrates: 6.5g
• Total sugar: 1.1g
• Protein: 10.1g

Recipe Notes:

• This recipe is a great way to use cauliflower stems to prevent wastage
• Store 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.

Cheesy Cauliflower and Broccoli Soup

Serves: 2

Ingredients:

• 100g Broccoli
• 100g Cauliflower
• 2 garlic cloves
• 1 vegetable stock cube
• 1 scoop (30g) pure protein powder
• 1/4 cup smooth ricotta cheese
• 2 tablespoons grated Parmesan cheese

Method:

• Cut the Broccoli and Cauliflower into small even sized pieces place in a small saucepan with the garlic and stock cube
• Add water so it is just level with the top of the vegetables and simmer until the vegetables are cooked through, the time will vary depending on how large the pieces are
• Place the contents of the saucepan into a blender, cooking liquid included and process until smooth
• Add in the protein powder, Ricotta cheese and Parmesan cheese and process further until smooth and creamy
• Serve immediately

Nutritional Value per serve:

• Calories: 156
• Total fat: 4.1g
• Total carbohydrates: 10.1g
• Sugars: 3.9g
• Protein: 19.7g

Recipe Notes:

• Store covered in the fridge for up to 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.

Roast Sweet Potato and Carrot Soup

Makes: 2 serves

Ingredients:

• 1 small sweet potato
• 1 small carrot
• 3 garlic cloves
• 1 cup chicken (or vegetable stock)
• 1 scoop (30g) pure protein powder

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Cut the sweet potato and carrots to similar sizes and place on the tray with the garlic
• Lightly spray with cooking oil and roast for 15-25 minutes, time will vary depending on the size of the vegetable pieces
• Add the Roasted Vegetables, heated stock and protein powder into a blender and process until smooth
• Serve immediately

Nutritional Value per serve:

• Calories: 147
• Total fat: 1.4g
• Total carbohydrates: 15.6g
• Sugars: 4.7g
• Protein: 14.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• can be stored frozen for up ton6 months
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from http://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

Pho

Serves: 2 serves or 4 Bariatric portions

Ingredients:

• 2 cups salt reduced beef stock
• 1 beef stock cube
• 4 garlic cloves, finely diced
• 1 & 1/2cm fresh ginger, finely diced
• 1 cinnamon stick
• 2 star anise
• 2 teaspoons fish sauce
• 2 teaspoons lime juice
• 100g eye fillet steak, thinly sliced
• 3 broccolini stalk, sliced
• 2 mushrooms, thinly sliced
• 1 small carrot, julienne
• 1/2 small zucchini, juienne
• 1/4 red capsicum, thinly sliced

Method:

• Place the stock, stock cube, garlic, ginger, cinnamon stick and star anise in a slow cooker bowl and cook on LOW for 4 hours
• Remove the cinnamon and star anise
• Add in the vegetables, fish sauce and lime juice to the slow cooker and cook on LOW for another 30 minutes
• Add in the thinly sliced eye fillet to the slow cooker bowl and allow to sit for 5 minute to just cook through the meat
• Serve topped with fresh chilli and coriander

Nutritional Value per Bariatric portion:

• Calories: 112
• Total fats: 4.1g
• Total carbohydrates: 10.4g
• Sugars: 2.7g
• Protein: 10.7g

Recipe Notes:

• For non Bariatric portions serve with rice noodles in the bottom of each bowl
• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months but 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.

Beef and Mushroom Soup

Serves: 4-6 or 12 Bariatric portions

Ingredients:

• 700g chuck steak
• 1 packet French onion soup mix
• 1 onion, chopped
• 1 celery stalk, chopped
• 4 garlic cloves, finely chopped
• 2 beef stock cubes
• 400ml condensed tomato soup
• 400g can sliced champignons
• 6 button mushrooms, thinly sliced
• 2 tablespoons Worcestershire sauce

Method:

• Place the chuck steak in the slow cooker bowl and roll in the French onion soup mix until well coated
• Top with the onion, celery, garlic, stock cubes, tomato soup and add 2 cups water
• Cook on LOW for 5 hours of HIGH for 2 and half hours
• Add the champignons, button mushrooms and Worcestershire sauce stirring well to break up the meat
• Cook on LOW for another 60 minutes or LOW for 30 minutes

Nutritional Value per serve (12):

• Calories: 129
• Total fat: 4.5g
• Total carbohydrates: 5.4g
• Sugars: 4g
• Protein: 13.2g

Recipe Notes:

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

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 Corn Soup 

Makes: 4 portions or 10 Bariatric portions:

Ingredients:

• 600g chicken thigh fillers
• 400g can creamed corn
• 1 leek, diced
• 1 celery stalk, finely diced
• 1 carrot, finely diced 
• 4 garlic cloves, finely diced 
• 4 cups chicken stock

Method:

• Place all ingredients in a large soup pot and bring to a gentle simmer
• Simmer for 15-20 minutes
• Remove the chicken fillets and roughly chop
• Return the chicken to the soup pot mixing well then serve

Nutritional Value per portion (10):

• Calories: 137
• Total fat: 5.4g
• Total carbohydrates: 8.9g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months 
• This recipe is free fluid and puree phase friendly just place in a high powered blender and process until perfectly smooth

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 Pumpkin Soup

Makes: 4-6 serves or 15 Bariatric serves

Ingredients:

• 750g butternut pumpkin, peeled
• 4 garlic cloves
• 2 onions
• 1 celery stalk
• 1 can whole peeled tomatoes
• 2 cups chicken stock
• 2 teaspoons mixed Italian herbs
• 1/2 teaspoon cinnamon
• 400ml light evaporated milk
• 4 scoops (120g) pure protein powder 

Method:

• Place all ingredients, except the protein powder an evaporate milk in a slow cooker bowl
• Cook on LOW for 6 hours or HIGH for 3 hours
• In a small mixing bowl use a hand blender to combine the evaporated milk and the protein powder until well combined
• Turn the heat off on the slow cooker and use the same stick blender to process the contents of the soup in the slow cooker bowl until mostly smooth
• Pour in the milk protein mix into the slow cooker bowl and continue to process until completely smooth and combined.
• Serve topped with some fresh rosemary.

Nutritional Value per Bariatric portion:

• Calories: 106
• Total fat: 1.6g
• Total carbohydrates: 10.6g
• Protein: 10.5g

Recipe Notes:

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

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.

Protein Enriched Thai Pumpkin Soup

Makes: 6 portions (3/4 cup each)

Ingredients:

• 750g butternut pumpkin
• 1 onion
• 1/2 celery stalk 
• 1 potato 
• 4 garlic cloves
• 1 tablespoons red curry paste 
• 2 chicken stock cubes 
• 165ml light coconut milk
• 2 scoops (60g) pure protein powder

Method: 

• Peel and chop the vegetables to similar size and place either in a slow cooker bowl or saucepan 
• Add the stock cubes and Thai red curry paste and add water until it is just level with the top of the vegetables 
• In the slow cooker cook on LOW for 6 hours 
• On the stovetop, place lid on the saucepan and simmer for 15-20 minutes, or unto all vegetables are soft
• Place the coconut milk and protein powder into a bullet blender and process until smooth 
• Using a stick blender to process the soup until smooth
• Add the protein enriched coconut milk into the soup and process until well combined 
• Serve immediately

Nutritional Value per portion: 

• Calories: 183
• Total fat: 2.5g
• Total carbohydrates: 23.3g
• Protein: 12g

Recipe Notes: 

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months 
• Picture shown has the soup served with a dollop of Chobani yoghurt and a side of pork crackles as croutons 
• 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.