Chunky Steak and Bacon Won-Pie

Makes: 12

Ingredients:

• 24 wonton wrappers
• 250g porterhouse steak, diced
• 150g bacon, diced
• 1 carrot, diced
• 1 onion, diced
• 1 zucchini, diced
• 1/2 celery stalk, diced
• 4 garlic cloves, finely diced
• 2 springs fresh rosemary
• 2 beef stock cubes
• 1 tablespoon Worcestershire sauce
• 1 cup water
• 2 (60g) pure protein powder
• 2 teaspoons gravox gravy powder

Method:

• Sauté the onion, carrot, celery, zucchini and garlic in cooking spray for 2-3 minutes until the onion softens
• Add in bacon, steak and rosemary, browning the steak to seal
• In a Bullet blender place the stock cubes, sauce, water, protein powder and gravy powder and process until smooth
• Pour this mixture into the meat and vegetables and cook simmer for a couple minutes to slightly thicken
• Remove from the heat and allow to slightly cool
• Preheat the oven to 189 degrees Celsius and prepare the silicon muffin tray but gently spraying the wells and lining each with a wonton wrappers
• Spoon the mixture evenly between the prepared shells
• Top each Pie with another wonton wrappers pressing down firstly to seal
• Brush the top of each won-pie with egg wash or spray with cooking spray
• Bake for 25-30 minutes until golden brown.
• Remove from the oven, allow to sit for 10 minutes in the muffin tray before transferring to a wire rack to cool.

Nutritional Value per won-pie

• Calories: 187
• Total fat: 9.4g
• Total carbohydrates: 9.4g
• Protein: 15.2g

Recipe Notes;

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• For variations instead of placing the wonton Wrapper as a pie lid top with mashed potato or grated cheese
• 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.

Lemon Tarts 

Makes: 9

Ingredients:

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

Method:

• Preheat the oven to 180 degrees Celsius
• Lightly spray a silicon muffin tray and lime 9 wells with a wonton wrappers
• Lightly spray the top side with cooking spray
• Bake for 10 minutes of until golden
• Remove from the muffin tray and allow to cook completely while you prepare the filling
• 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
• Spoon the mixture evenly between the cooled baked wonton shells
• Allow to sit for 10 minutes minimum for the Curd to set

Nutritional Value per Tart:

• Calories: 81
• Total fat: 5.9g
• Total carbohydrates: 9.2g
• Protein: 5g

Recipe Notes:

• Store in an airtight container in the fridge for up to 7 days
• This recipe is not freezer friendly
• Xylitol can be replaced with any low calorie sweetener of your choice
• 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.

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups

Base Ingredients: 

• 1/2 cup almond meal
• 1 (30g) scoop vanilla protein powder
• 1 teaspoon xylitol
• 1/4 cup coconut oil, melted

Lemon Curd Mousse Ingredients:

• 1 full portion of C4K Kitchen’s Protein Lemon Curd
• 300ml heavy cream
• 3 teaspoons gelatine
• 125g extra light cream cheese
• 2 (60g) scoops vanilla protein powder 

Method: 

• To prepare the base mix all the ingredients into a small mixing bowl until well combined 
• Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly 
• Place the cheesecake pan in the fridge while you prepare the Mousse filling
• Whip the cream until it forms soft peaks then set aside 
• Dissolve the gelatine in 1 tablespoon of boiling water 
• Add the gelatine mix, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
• Fold the Curd mixture through the whipped cream until well combined
• Spoon the mixture evenly between the 12 wells in the cheesecake pan
• Spoon the extra mixture evenly into 4 muffin cups
• Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

• Calories: 188
• Total fat: 15.5g
• Total carbohydrates: 5.5g
• Protein: 11.1g

Nutritional Value per Mousse Cup: 

• Calories: 127
• Total fat: 8.3g
• Total carbohydrates: 4.3g
• Protein: 7.8g

Recipe Notes:

• Store in an air tight 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 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.

Pasta Salad

Ingredients:

• 3 cups cooked pasta of your choice
• 1 1/2 cups steamed carrots, corn and peas 
• 1 can condensed tomato soup
• 1 tablespoon Worcestershire sauce
• 2 teaspoons Apple cider or white vinegar 

Method: 

• Place all ingredients into a bowl and combine well

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.

Chicken Thai Green Curry 

Serves; 4 or 10 bariatric portions

Ingredients:

• 1/2 portion of C4K Kitchen’s Thai Green Curry Paste
• 1/2 leek, diced
• 1 small onion, diced
• 1 celery stalk, diced
• 2 garlic cloves, finely diced 
• 2 teaspoons sesame oil
• 600g chicken breast or thighs, diced
• 1 can (400ml) light coconut cream 
• 1 cup chicken stock 
• 1 zucchini, halved and sliced 
• 1 cup beans, sliced in 2cm sticks

Method:

• Sauté the onion, peel, celery and garlic in the sesame oil in a large heavy based saucepan over a medium heat for 3-4 minutes or until the onion softens 
• Add in the chicken and brown until the chicken has sealed 
• Add the paste in and sauté until aromatic 
• Pour in the coconut cream and stock simmer for 5 minutes 
• Lastly add the zucchini and green beans, stir through 
• Place the lid on the saucepan and simmer for 10 minutes.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly 
• For additional heat and flavour extra Thai Green Curry paste can be added anywhere up to the entire recipe quantity 

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. 

Today I traveled back to Adelaide from Mum’s place.   Because I knew my arse was going to be parked in the chair for multiple hours, I got up this morning and did a 5km walk enjoying the beautiful scenery before back to city walks.

Just in case a standard walk wasn’t enough for me I thought I would spice things up a bit and do some solo mud wrestling! Okay, okay, that sounds like too much fun and I in fact slipped on the wet muddy clay and went arse over tit!  Not at all graceful or elegant, in fact I am pretty sure I dropped like a sack of potatoes!

There were four positives out of my mud wrestling adventures:

1. I wasn’t hurt
2. It was on a vineyard track with no people or kangaroos around to witness
3. I had to carry some extra weights for the last 1km of about 5kg of mud on my clothes and in my hair
4. I had a massive abs workout from laughter when it happened and more so when I returned back to Mums and she cracked up in laughter seeing me.

Before my #mudgate situation I was absolutely delighted that the km split before that was my PB time by over 30 seconds.  A great sign of progression.

Food intake was less than desirable today as my normal 3 1/2 hours trip took nearly 5 hours thanks to a cranky and bored passenger in the back and since I didn’t eat my way through this stress I decided on coffee instead.  However, I think it wasn’t the greatest choice as it beyond bloated me and even had a cheeky vomit at Truro.  I think this was more because of the bite of Lochie’s chicken tender that was pure salt and oil.  Convenience foods are officially revolting!

A big thanks to my Mum for the last week but I’m glad to be back home.

This morning I had a conversation on the December sleeve Facebook group about the mental side of the crazy weight loss journey I am on.  The conversation has sat with me all day and made me think about the darker side of bariatric surgery that people don’t openly discuss and isn’t really something that you can prepare yourself for.

You know you are going to loose weight, you know your life is going to change but you really can’t prepare yourself for how you will process everything.  While I generally stay positive and upbeat about my situation and positive about the changes before me I really do at times struggle.  I know this seems like a complete contradiction saying that I am positive yet at the same time I struggle, but it really is the truth.

How do I struggle?

I look in the mirror and despite having lost in excess of 50kg I still don’t see any difference.  I look at photos of myself and again i don’t see any difference or if I do see any difference I actually get a bit freaked out and don’t recognise myself! I find it both exciting and terrifying at the same time when I think about how I am going to look when I reach my goal.

I’m not stupid, I am well aware I have lost weight by my changes in wardrobe or even when I run my hands over my hips I can feel that they aren’t as round but my eyes and brain just don’t see it in the mirror.

Once again I am going to contradict myself here and say that the physical changes I do see aren’t exactly favourable.  When I was heavier I was plump, smooth and round and I knew my body well and knew what were the right and wrong styles for me to be wearing that would be complimentary to my roundness.  Now I no longer have that smooth roundness.

I have jiggly, wobbly and lumpy bits everywhere and when it comes to getting dressed and ready I can often get really uncomfortable and my anxiety peaks when I don’t know what to wear and I’m not sure how to dress to best suit my changing body shape.  This flares up even more when you are in that awkward transition between sizes.

My dark brain kicks in and I revert back to my fat clothes that now resemble sacks to seek solace and comfort in what use to look good, or at least what I thought looked good.  Why do I do this? I do not know.  I’m sure that one day this will make sense but for now I will just process and acknowledge how I am feeling.

I am hoping that by continuing to stay focused and to be positive for myself and inspiring to others that my brain will eventually check in to the catch up train and get on board this crazy ride.
Until that happens it is so very important that I do not suppress these feelings and emotions, that I talk about them, understand them, acknowledge them and learn from them to be the best version of myself that I can possibly be…….body, spirit and MIND!

Without reflecting and surviving the darkness I can’t shine and sparkle!

I had a really interesting and reflective day.  I no longer hide my surgery decision and happy to openly share with whoever will listen.  I am very surprised that I have only had support and accolades for making such a huge decision.  I have had no doubters or people judging me.  I am not sure why this surprises me as I know that I surround myself with like minded open accepting and respectful people.

I had a really interesting conversation with two of my colleagues and friends, separate conversations but they were remarkably similar.  Both lovely ladies who have both been amazing supports for me from day one where really open and intrigued with the process and how I am going, how I have transitioned and how things have changed.  It kind of all stemmed from them seeing my serve of wonton soup for lunch.

They were so interested that I was probably not going to finish it when they both thought it looked like half of an entree serve.  This led to the first theme of the conversation about being hungry.  They both were so interested about how I don’t feel hungry at all and if I let myself I could pretty much not eat at all or until very late in the day without feeling hungry.  I explained to them by removing the part of the stomach I have removed that the ‘hunger hormone” is essentially not secreted so that is why I don’t feel those hunger waves anymore.

I also talked about how since surgery the way I stop and reflect on “hunger” has really changed.  It has taken me a while but I now have the capacity to stop and realise the difference between a brain hunger which stems from habit, boredom, emotion or mental desires.  This is when I ‘feel’ hungry pre-surgery.  When I ‘feel’ this hunger I am now aware NO I don’t need food, I actually need to stop and process what is the real reason I have this feeling and how so I address the need to feed in an more appropriate and healthy manner.  It usually means I have a drink and redivert my attnetion to another activity, research a recipe idea or get into the kitchen to start creating something for when it is actually meal time.

How do I actually know I am hungry now?  Hungry post-surgery is a different feeling, I no longer have that urge or desire to eat that used to fuel my addiction pre-sleeve.  It’s now a physical reaction to my body not being hungry but needing fuel and energy.  I guess you can classify the hunger in two different ways.  Percy is either crampy and uncomfortable, somewhat like a bad period pain or I know I need to eat because my calories are getting low and I’m feeling fuzzy, dizzy or hangry.

Hunger is no longer hunger I have known my entire life but I have had to relearn this whole feeling versus physical reaction.

We then went on to discuss the huge changes that I have made in my life.  Surgery has not made these changes, surgery is not the answer to my weight and health problems of the past.  Surgery has been a decision I have made as a tool and aide to facilitate these lifestyle changes.  I know I could have had the surgery and continued on with my pre-surgery lifestyle in tea party portions but this is not what I wanted.  This is not what I needed.  I do not need a diet, I do not need a fad.  I need a catalyst to turn my life around and completely overhaul my lifestyle and my sleeve is the tool to aid me in making these necessary changes to improve my health and wellbeing.

I am really proud of myself of the huge progress I have made in these 4 months since surgery.  I have learnt an entire new way of cooking and preparing food to maximise the nutritional value without compromising flavour profiles.  I have also discovered that I need to be visually excited by my meals so I now take a little bit of extra time to ensure my meals, even in their tea party portions are pretty to look at.

This means that I am already enjoying my nutritious and delicious meals before one calorie has even been consumed.  This transition has been gradual and difficult as it’s taken time and dumping episodes to learn what Percy does and doesn’t like.  In short he doesn’t like dense carbs and much to my surprise I do not miss them or crave them at all.

This transition has been a roller coaster of hard work that still has a long way to go but it really is the ride of my life.  It not only has been the ride of my life but also the ride that has saved my life and starting to deliver me the life I want and deserve.

I know that I am a kind hearted person with a good heart and beautiful soul and I am so excited that I’m now on the path thanks to my lifestyle overhaul to have my outsides to match my insides.

It hasn’t been easy to stop, reflect and learn everything about how my new stomach (aka Percy) works but there is no denying it been worth every drop of blood, sweat and tears shed so far.

This morning I spent nearly 4 hours in the car.  I tried to make sure I had enough fluids while driving.  I know I also struggle when I drive long distances as I’m a snacker in this situation.  Today I made an effort to limit the snacking instead I had my water and a little bag of jerky with me that I did eat in transit.

When I arrived at Mum’s place I was delighted to see some dear family friends that I haven’t seen in a long time, they were so happy and positive in my changes.  It’s so nice when you hear people say how proud they are of you.  It means even more when it comes from someone you completely trust and respect.

My protein levels will also be challenging over the next week as I have just realised I have forgotten to bring my protein powders with me.

Today I had lunch at the pub with my Aunty, Uncle and cousin.  I am so lucky and grateful to be surrounded by supportive people who are engaged and interesting in how I am going.

I know being the gorgeous slim ladies that they are they may not fully understand but I am over the moon to get such positive encouragement and feedback from them that I’m fading away and looking so much happier and healthier than I have in a long time.  Reflections like this from people eyes who matter mean the world to me.