Roast Sweet Potato & Carrot Soup

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



Chocolate Protein Ricotta

Chocolate Protein Ricotta

Serves: 1

Ingredients:

  • 2 tablespoons smooth ricotta
  • 1 tablespoon milk
  • 1/2 scoop (15g) chocolate protein powder

Method:

  • Place in a blender and process until well combined
  • Pour into serving dish and set in the fridge for 2 hours minimum.

Nutritional Value per serve:

  • Calories: 103
  • Total fat: 1.9g
  • Total carbohydrates: 2.7g
  • Sugars: 2g
  • Protein: 18.5g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • Can also be frozen on ice-pop moulds for a treat on a hot day
  • 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.



Slimmers Wonton Soup

Slimmers Wonton Soup

Serves: 1


Dumpling Ingredients:

  • 500g chicken mince
  • 1/4 cup shredded coriander
  • 1 cup shredded wombok
  • 2 spring onions, finely sliced
  • 3 garlic cloves, finely grated
  • 1cm ginger, finely grated
  • 1 egg white
  • 1 tablespoon oyster sauce
  • 2 teaspoons soy sauce
  • 1 teaspoon sesame oil
  • 1 packet wonton wrappers

Soup ingredients:

  • 2 1/2 cups water
  • 2 chicken stock cubes
  • 2 garlic cloves, finely grated
  • 1cm ginger, finely grated
  • 1 head Asian green, halved
  • 1/2 carrot, julienne
  • 1 spring onion, finely sliced
  • 2 mushrooms, finely sliced
  • 1 red long chilli, seeds removed and thinly sliced
  • 5 or 6 dumplings

Dumplings method:

  • Place all ingredients, except the wrappers in a mixing bowl
  • Using your fingers to massage the mixture through your fingertips until well combine
  • Lay one of the wonton wrappers on a clean dry tea towel
  • Place 1 tablespoon of mixture in the middle of the wrapper
  • Dip your finger in water and dampen along the edge of two adjoining sides
  • Fold the wrapper over to form a triangle pressing together one damp edge with one dry edge until sealed
  • Wrap the two points crossing over the front of of the dumpling sealing the point with your dampened finger
  • Lay the dumpling on paper towel and repeat the process
  • When placing the second dumpling down allow a gap between the dumplings to keep the wrappers in tack
  • This recipe makes approximately 30 dumplings
  • Reserve one portion of dumplings to make your soup and freeze the remaining dumplings for another occasion.

Soup Ingredients:

  • Place the water, stock cubes, garlic and ginger into a saucepan and simmer until the cubes have dissolved, approximately 5 minutes
  • Add in the Asian head to the saucepan and simmer for 3 minutes
  • Add in the remaining ingredients, including the dumplings
  • Simmer the soup for 10 minutes over a medium-low heat until the dumplings have risen to the top
  • Serve immediately

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.