Weigh in Wednesday….

Not happy Jan!! This week I have gained 1kg…..this confirms the exact reasons why I am going this Holly-ified reset. Things have gone slightly off the rails and the train needs to get back on track and that’s what this fluids reset is all about.

My heart is not coping at all with this gain but my brain is giving me the same rational pep talk that I have given to others many times before. Gains and stalls are a normal part of the process, you’re body occasionally needs to pause so it can catch up with the process, muscle weighs more than fat, you’re centimetres are probably reducing even though your weight hasn’t changed, you maybe be heading into your monthly cycle, you are probably retaining fluid since you are so focused on fluids at the moment, it’s about your overall progress not just a snap shot of this week alone.

I know all of this and I agree and acknowledge of this BUT it still sucks knowing that I still have a bloody long way to go to reach my goals, I’m now 1kg further away from reaching my goal.

And I shouldn’t complain…….To date I have had a dream run with only one other small gain and one small fortnight where I stalled in my nearly 10 months post-op. Today I will let myself be miserable, tomorrow I will pull up my not so big anymore panties and regroup.

This confirmation has made me so focused on finishing this 5 days fluids flush and then reliving the textural nightmare that is 5 days or purees.

Day 3 of fluids is done. An coffee oak plus, cheesy cauliflower and broccoli soup, diet jelly and Beef pho broth today.

I’m not feeling any different but I am definitely feeling slightly lethargic and flat which would be from the lessened calories and protein intake but I will keep going to do what I need to do to continue to reach my goals and staying focused along the way.

Chocolate Protein Panna Cotta

Makes: 6

Ingredients:

• 1 & 1/2 teaspoons powdered gelatine
• 1/2 cup boiling water
• 170ml Chobani natural yoghurt
• 1 scoop (30g) chocolate protein powder
• 1 tablespoon cacao
• 1 teaspoon of stevia (or any low calorie sweetener of your choice)

Method:

• Place the gelatine in a small heat proof mixing bowl with the boiling water and whisk with a fork until well combined
• In a large mixing bowl add the yoghurt, protein powder, cacao and stevia and whisk until well combined and smooth
• Gradually pour in the gelatine mixture continually whisking until well combined and smooth with no lumps
• Pour the mixture gently between 6 invisibly ramekins or silicon muffin cups
• Place in the fridge for a minimum of 4 hours but preferably overnight to set
• To plate the Panna Cotta place the ramekin of silicon muffin cup into a bowl or plate of boiling water for a few seconds to loosen on the outside
• Turn the Panna Cotta on to your serving plate and enjoy

Nutritional Value per Panna Cotta:

• Calories: 36
• Total fats: 0.2g
• Total carbohydrates: 1.6g
• Sugars: 0.7g
• Protein: 7.6g

Recipe Notes:

• Store in the ramekin and/or silicon muffin cup in the fridge for up to 5 days, turn out as you wish to serve.
• This recipe is not freezer friendly
• Add more stevia (or low calorie sweetener of your choice) to suit your flavour preferences
• Picture shown has the Panna Cotta served with shaved dark chocolate and some marscapone
• 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

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.

Apricot Chicken Sausage Rolls

Makes: 28 portions

Ingredients:

• 3 1/2 mountain bread wraps
• 150g dried apricots
• 500g chicken mince
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 150g sweet potato, grated
• 1 egg
• 1/2 packet French Onion Soup mix
• 3 scoops (90g) pure protein powder

Method:

• Place the dried apricots in a heat proof bowl and cover with 1/4 cup of boiling water, soak for a minimum of 2 hours or preferably overnight
• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Cut the mountain bread in half to create two even rectangles
• Dice the soaked dried apricots into small even sized pieces and place in a mixing bowl with any of the soaking liquid
• All all remaining ingredients, except the mountain bread into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 7 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash before folding over to complete the sausage roll
• Place on the baking tray with the seal side down
• Repeat with the remaining mountain bread and meat portions
• Brush the tops of the sausage rolls with egg wash
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting each roll into 4 even portions.

Nutritional Value per portion:

• Calories: 66
• Total fat: 1.4g
• Total carbohydrates: 6.4g
• Sugars: 3.2g
• Protein: 7.1g

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 holly10 at checkout to get a 10% discount
• Also delicious served cold

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.

Baked Custard Tarts

Makes: 9

Ingredients:

• 9 wonton wrapper
• 4 egg yolks
• 2 scoops (60g) vanilla protein powder
• 1 teaspoon vanilla bean paste
• 100ml cold skim milk
• 1 tablespoon low calorie sweetener
• 250ml warm skim milk
• 1/2 teaspoon nutmeg

Method:

• Preheat the oven to 180 degrees Celsius
• Prepare 9 muffin wells by spraying with cooking spray and lining each well with a wonton wrapper
• Place the egg yolks, protein powder, vanilla bean paste, cold milk and sweetener into a blender of food processor and blend until perfectly smooth
• Place the warm milk into a mixing bowl and continually whisk the warm milk as you gradually pour the egg yolk mixture in until well combined
• Pour the mixture evenly between the prepared wonton wrappers
• Lightly sprinkle with nutmeg
• Bake for 20-25 minutes until the custard is set
• Remove from the oven and allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Tart:

• Calories: 84
• Total fats: 2.2g
• Total carbohydrates: 6.8g
• Sugars: 2.6g
• Protein: 9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe is not suitable for the freezer
• 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.

Passionfruit Peach Breakfast Smoothie

Makes: 1 serve

Ingredients:

• 1/4 cup rolled oats
• 100g Passionfruit Chobani yoghurt
• 1/4 cup diced peaches (fresh or canned)
• 1/2 cup milk
• 1/2 scoop (15g) vanilla protein powder

Method:

• Place all ingredients into a blender or food processor and blend until smooth
• Serve immediately

Nutritional Value per serve:

• Calories: 271
• Total fat: 1.4g
• Total carbohydrates: 35g
• Sugars: 12.4g
• Protein: 27.8g

Recipe Notes:

• This recipe is 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 Cranberry & Pistachio Biscotti

Makes: 22 slices 

Ingredients:

• 4 egg whites
• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/4 cup stevia (or low calorie sweetener of your choice)
• 3/4 cup dried cranberries
• 3/4 cup pistachio kernels
• 1 tablespoon milk

Method:

• Preheat the oven to 150 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
• Using the electric beaters to beat the egg whites until you have stiff peaks
• Add in all remaining ingredients and fold through using a spatula
• Once it’s is fully combined without over mixing pour the batter into the prepared tin
• 
• Bake for 35 minutes until golden
• Allow to cool in the cake tin for 10 minutes before removing to completely
• Using and electric knife slice the loaf into 1/2-3/4cm thick slices
• Lay the slices flat on a baking tray
• 
• Bake at 150 degrees Celsius for 20-25 minutes or until dry and crisp.
• Allow to cool on a wire rack

Nutritional Value per slice:

• Calories: 69
• Total fats: 2.5g
• Total carbohydrates: 8.4g
• Sugars: 3.4g
• Protein: 6.7g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 7 days
• The loaf before the second bake is freezer friendly however the final product is not suitable for the freezer
• 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.

Baked Chocolate Protein Cheesecake

Makes: 8 portions

Ingredients:

• 200g cream cheese
• 1/4 cup natural yoghurt
• 1 espresso shot
• 1 egg
• 2 scoops (60g) chocolate protein powder
• 1 tablespoon cacao
• 3 teaspoons stevia (or sweetener of your choice)

Method:

• Preheat the oven to 160 degrees Celsius and lightly spray two mini springform pans with cooking spray
• Place all ingredients into a blender and process until well combined
• Pour the batter evenly between the prepared mini pans
• Bake for 25-30 minutes or until the outsides are set with a gentle wobble in the middle
• Allow to cool to room temperature and then place in the fridge for at least 3 hours to set.

Nutritional Value per portion:

• Calories: 104
• Total fats: 7.1g
• Total carbohydrates: 2.2g
• Sugars: 1.1g
• Protein: 8.8g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 5 days
• This recipe is best served fresh
• Picture shows the cheesecake served with fresh strawberries and mascarpone
• 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.

Chai Spiced Protein Mini Cheesecakes

Makes: 12

Base ingredients:

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

Cheesecake ingredients:

• 300ml thickened cream
• 2 teaspoon gelatine 
• 125g extra light cream cheese
• 2 teaspoons xylitol 
• 2 scoops vanilla protein powder 
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon ground ginger
• 1/2 teaspoon all spice
• 1/2 teaspoon cardamom
• 1/4 teaspoon ground cloves

**Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

Method:

• To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
• Add the coconut oil and use a knife to mix well
• Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
• Refrigerate while you prepare the filling

• To prepare the filling use electric beaters to whip the cream and set aside
• Dissolve the gelatine in 2 tablespoons of boiling water
• Add the cream cheese, xylitol, spices and protein powder to the gelatine and process until smooth 
• Use a spatula to fold the spiced cream cheese mixture through the whipped cream
• Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

• Calories: 201
• Total fat: 14.7g
• Total carbohydrates: 5.8g
• Sugars: 1.5g
• Protein: 10.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 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.