Vegetable Ratatouille

Serves: 6-8

Ingredients:

• 
1 onion, diced
• 1 celery stalk, diced
• 1 zucchini, diced
• 1 carrot, diced
• 1 small eggplant, diced
• 1 red capsicum, diced
• 4 garlic cloves
• 400g can crushed peeled tomatoes
• 1 cup sliced green beans
• 2 tomatoes, diced
• Handful fresh basil

Method:

• Place all the ingredients except the beans and fresh tomatoes into a slow cooker bowl and stir until combined
• Cook on LOW for 5 hours or HIGH for 3 hours
• Add in the beans and cook on LOW for another 60 minutes or HIGH for 30 minutes
• Stir through the fresh tomato and basil then bring to temperature

Nutritonal Value per serve (8):

• Calories: 36
• Total fats: 0.3g
• Total carbohydrates: 7.8g
• Sugars: 4.8g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Recipe can also be simmered on the stovetop until the vegetable are cooked through however it delivers the best flavour when slow cooked.

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.

Curried Minced Vegetables 

Makes: 6-8 small portions

Ingredients:

• 1 teaspoon olive oil
• 1 onion, finely diced
• 1/2 leek, finely shredded
• 1 stalk celery, finely diced
• 4 garlic cloves, finely diced
• 
1 tablespoon fresh grated ginger
• 1 carrot, grated
• 1 zucchini, grated
• 150g cauliflower, grated
• 150g broccoli, grated
• 1 small eggplant, grated
• 4 button mushrooms, finely diced
• 1 cup wombok, finely shredded
• 1/4 cup flat leaf parsley, shredded
• 1 long red chilli, finely diced (optional)
• 
1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika

Method:

• Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened
• Add in the garlic and ginger sautéing for a further 1-2 minutes
• Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required
• Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic.

Serving Suggestions:

• Serve on its own
• As pictured, in a lettuce cup
• As pictured, use as stuffing for a roasted mushroom or tomato shell
• Use as a stuffing for roasted zucchini boat 
Serve rolled in a sushi/ nori sheet (if allowed on your program)
• Serve tossed through konjac noodles (if allowed on your program)
• Serve topped with a poached egg (not during the Opti-intense program)

Nutritional Value per portion (8):

• Calories: 57
• Total fats: 1.1g
• Total carbohydrates: 9.4g
• Sugars: 3.8g
• Protein: 2.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months
• All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded.

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.

Pumpkin Ricotta Wonton Ravioli

Serves: 1

Ingredients:

• 4 wonton wrappers
• 1 tablespoon pumpkin purée
• 1 teaspoon ricotta
• 1/3 scoop (10g) pure protein powder
• Fresh chilli to taste

Method:

• To prepare the filling place the pumpkin, ricotta, protein powder and fresh chilli in a mixing bowl and stir until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place half of the pumpkin mixture in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no pumpkin
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other two wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 3-5 minutes or until the wonton wrappers are translucent and cooked through.
• Picture shown serves with Basil Protein Pesto and crumbled feta cheese.
• 

Nutritional Value per Portion:

• Calories: 130
• Total fats: 1.2g
• Total carbohydrates: 17.2g
• Sugars: 1.3g
• Protein: 12g

Recipe Notes:

• Best served fresh
• 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 Dahl

Serves: 6 Bariatric serves

Ingredients:

• 2 teaspoons butter
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 1 small carrot, finely diced
• 4 garlic cloves, finely diced
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 2 teaspoons ground turmeric 
• 2 teaspoon garam masala
• 1/2 teaspoon chili powder (adjust to your tastes)
• 1 tablespoon fresh grated ginger
• 1 small zucchini, finely diced
• 100g pumpkin, finely diced 
• 400g can lentils, drained and rinsed
• 2 vegetable stock cubes
• 2 scoops (60g) pure protein powder

Method: 

• In a heavy based saucepan melt the butter and sauté the onion, celery, carrot and garlic for 2-3 minutes or until the onion softens
• Add in all the dried spices and the fresh ginger and fry off until aromatic, approximately 1-2 minutes 
• Add the zucchini, pumpkin, lentils and stock cubes then top with 2 1/2 cups water
• Bring to the boil, then reduce the heat to a very gentle simmer for 60 minutes
• Place the protein powder in with 1/3 cup water in a blender and process until smooth
• Remove the Dahl from the heat then stir the protein mixture through the Dahl until well combined.

Nutritional Value per serve:

• Calories: 136
• Total fat: 4.2g
• Total carbohydrates: 15.4g
• Sugars: 2.4g
• Protein: 12.4g

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.

Egg White Cups 

Makes: 12

Ingredients:

• 12 wonton wrappers
• 1 cup egg whites
• 2 scoops (60g) pure protein powder
• 1/3 leek, halved and thinly sliced
• 3/4 cup baby spinach shredded
• 2-3 button mushrooms, halved and thinly sliced
• 3 garlic cloves, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated cheddar cheese
• 100g feta, cubed or crumbled

Method:

• Preheat the oven to 180 degrees Celsius and line 12 silicon muffin well each with a wonton wrappers
• Add the egg whites into a large mixing bowl, using a hand whisk beat for 5 minutes until light and foamy. Do not use hand mixers as this will over-whip them for this recipe
• Add the protein powder and lightly whisk through until well combined
• Add in the remaining ingredients into the egg whites and fold through until fully coated in the egg whites
• Evenly spoon the mixture into the prepared wonton lined muffin tray, it is important to note that mixture will look too dry
• Bake for 20 minutes
• Remove from the oven and allow to sit for 5 minutes to continue cooking through.

Nutritional Value per pie:

• Calories: 95
• Total fats: 3g
• Total carbohydrates: 5g
• Protein: 12g

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 3 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 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.

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.

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.

Vegetable Soup

Serves: 10

Ingredients:

• 1 leek, diced
• 1 onion, diced
• 2 carrots, diced
• 1 parsnip, diced
• 1 zucchini, diced 
• 1 turnip, diced
• 1 celery stalk, diced 
• 2 medium potatoes, diced
• 200g butternut pumpkin, diced
• 200g sweet potato, diced 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 4 garlic cloves, finely diced 
• 4 vegetable stock cubes
• 8 mushrooms, thinly sliced 
• 1/4 wombok cabbage, finely shredded
• Salt & pepper, to taste 

Method:

• Prepare your vegetables cutting to your preferred texture
• Place all ingredients except the mushrooms and cabbage into your slow cooker bowl 
• Cover with water by approximately 3cm above the vegetables 
• Cook on LOW for 5-6 hours
• Add in the cabbage and mushrooms cooking on LOW for another 1 hour or HIGH for 30 minutes
• Serve immediately 

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 topped with fresh parsley and pork crackle as croutons 
• Delicious served with fresh crusty bread or bread rolls 

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.