Nuts and Banana Protein Cookies

Makes: 12

Ingredients:

• 1 banana
• 200g smooth natural peanut butter
• 2 scoops (60g) vanilla protein powder
• 1 egg
• 2 tablespoons milk

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Break up the banana and mash with a fork, for best result use an “old” banana
• Add in the peanut butter, protein powder and egg mixing well until combined
• Gradually add in the milk until you have a smooth sticky dough, the amount of milk used will vary depending on the viscosity of the peanut butter used
• Spoon 12 even tablespoons of mixture into the baking tray and flatten slightly with the back of a wet spoon
• Bake for 15 minutes, remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 134
• Total fats: 8.2g
• Total carbohydrates: 4.6g
• Sugars: 2.5g
• Protein: 10g

Recipe Notes:

• Store in an air tight container in the fridge for up to 7 days……if they last that long!!

• 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

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.

Thai Beef Sausage Rolls

Makes: 12 portions (or 24 pieces)

Ingredients:

• 3 mountain bread wraps
• 500g lean beef mince
• 1 egg
• 4 garlic cloves, finely chopped
• 1cm fresh ginger, finely chopped
• 1 long red chilli, finely chopped
• 3 spring onions, finely chopped
• 1/2 cup fresh coriander, shredded (stem included)
• 2 scoops (60g) pure protein powder
• 2 tablespoons fish sauce
• 2 tablespoons sweet chilli sauce
• 1 tablespoon lime juice
• 1 tablespoon brown sugar
• 1 teaspoon sesame oil
• 2 teaspoons sesame seeds

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
• Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well
• Divide the mixture into 6 equal 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
• https://c4kkitchen.com.au/wp-content/uploads/2018/02/img_7286.trim_.mov
• Repeat with the remaining mountain bread and portions of filling
• Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds
• 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 pieces.
• 1 bariatric portions is 2 pieces.

Nutritional Value per bariatric portion:

• Calories: 118
• Total fats: 3.7g
• Total carbohydrates: 6.7g
• Sugars: 2.6g
• Protein: 15.8g

Recipe Notes:

• Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value
• 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.

Latte Protein Panna Cotta

Makes: 6

Ingredients:

• 1 cup strong black coffee
• 1 teaspoon sweetener (optional)
• 1 & 1/2 teaspoons powdered gelatine
• 160g vanilla YoPro yoghurt
• 1/2 cup milk
• 2 scoops (60g) vanilla protein powder

Method:

• Dissolve the sweetener and gelatine in the boiling black coffee until full dissolved, make the coffee as strong or weak to suit your tastes
• Place the yoghurt, milk and protein powder in a blender and process until smooth
• Mix the coffee and the yoghurt mixtures together and whisk well
• Pour the mixture evenly between 6 silicon muffin cups
• Place in the fridge covered to set for a minimum of 4 hours or preferably overnight.

Nutritional Value per Panna Cotta:

• Calories: 75
• Total fat: 0.8g
• Total carbohydrates: 3.7g
• Sugars: 3g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge within the mounds for a maximum of 7 days
• 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

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.

Chocolate Meringue Bark

Makes: 24 pieces

Ingredients:

• 1/2 cup egg whites
• 1/2 teaspoon cream of tar tar
• 2 scoops (60g) chocolate protein powder
• 1/2 cup almond meal

Method:

• Preheat the oven to 120 degrees Celsius and line a tray with baking paper
• Using electric beater whip the eggs whites until you have soft peaks
• Add the cream of tar tar and continue to beat until you have soft peaks
• Add the protein powder and almond meal and use a spatula to gently fold into the egg whites until well combined
• Spread the mixture evenly over the baking paper
• Bake for 60 minutes then turn the oven off and leave in the oven for another 60 minutes without opening the door
• Remove from the oven and then break the Meringue up into 24 even sized pieces.

Nutritional Value per piece:

• Calories: 25
• Total fats: 1.3g
• Total carbohydrates: 0.5g
• Sugars: 0.1g
• Protein: 3g

Recipe Notes:

• Store in an airtight container for a maximum of two weeks
• This recipe is not freezer friendly
• 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

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 Passionfruit Protein Cheesecake

Makes: 6

Ingredients:

• 125g cream cheese
• 160g Passionfruit YoPro yoghurt
• 1 egg
• 2 scoops (60g) vanilla protein powder
• 1 teaspoon stevia (optional)
• 6 teaspoons Passionfruit pulp

Method:

• Preheat the oven to 160 degrees Celsius and place a silicon muffin tray on a baking tray
• Place the cream cheese, yoghurt, egg, protein powder and stevia in a blender or food processor and blend until perfectly smooth
• Pour the mixture evenly between the six wells in silicon muffin tray
• Spoon in a teaspoon of Passionfruit pulp into each muffin cup
• Bake for approximately 15-20 minutes until the outside edge is set with a gentle wobbled in the middle
• Allow to cool for 30 minutes before placing in the fridge for a minimum of 2 hours to set.

Nutritional Value per cheesecake:

• Calories: 144
• Total fat: 7.6g
• Total carbs: 3.2g
• Sugars: 2.2g
• Protein: 13.8g

Note: nutritional Value does not included the Passionfruit topping in the picture

Recipe Notes:

• Store in an airtight container in the fridge for up to 5 days
• This recipe is freezer friendly however 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 holly10 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.

PB Protein Cookies

Makes: 15

Ingredients:

• 200g natural smooth peanut butter
• 2 scoops (60g) vanilla protein powder
• 1 eggs
• 2 tablespoons milk
• 2 tablespoons dark chocolate chips
• Pinch of salt

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients except the milk into a large bowl and mix until well combined
• Gradually add the milk until the mixture balls together into a dough like consistency (the amount of milk may vary depending on the type of peanut butter used)
• Roll the dough into 15 even sized balls and place on the baking tray with 4-5cm between each dough ball
• Lightly spray the tip of a fork with cooking spray and press down onto each dough ball to slightly flatten

• Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 112
• Total fats: 7.5
• Total carbohydrates: 3G
• Sugars: 1.8g
• Protein: 7.8g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!
• 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

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.

Classic Protein Bliss Balls

Makes: 20

Ingredients:

• 150g pitted dates
• 1/3 cup raw cashews
• 1/3 cup raw almonds
• 1/3 cup walnuts
• 3 scoops (90g) chocolate protein powder
• 2/3 cup shredded coconut
• 1/3 cup coconut flour
• 1 tablespoon cacao
• 75ml melted coconut oil
• 1/4 cup desiccated coconut

Method:

• Place the pitted dates in a heat proof bowl, cover with 2/3 cup of boiling water and soak for 30 minutes
• As the nuts, protein powder, shredded coconut, coconut flour and cacao in a food processor and process until the nuts are roughly chopped
• Drain the dates from the liquid, ensuring you reserved the liquid for later
• Add the drained dates to the food processor with the melted coconut oil and process until it comes together
• Gradually add in the reserved liquid in teaspoons quantities until you can pinch the mixture and tightly roll into a bowl (this recipe used approximately 2 & 1/2 tablespoons liquid)
• Roll approximately a tablespoon of mixture into a ball using damp hands
• Roll in the desiccated coconut
• Place in the fridge to chill for a minimum of 30 minutes before enjoying

Nutritional Value per Ball:

• Calories: 132
• Total fats: 8.7g
• Total carbohydrates: 8.4g
• Sugars: 5.4g
• Protein: 5.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• Store in a zip lock bag in the freezer for a maximum of 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

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 Pancake

Makes: 2

Ingredients:

• 1 egg white
• 2 tablespoons milk
• 1 scoop (30g) vanilla protein powder
• 1 tablespoons almond meal
• 1 teaspoon baking powder

Method:

• Whisk the egg white until light, fluffy and aerated
• Add the remaining ingredients and fold through until just combined
• Allow to sit for 5 minutes and the quickly stir again
• Place half of the batter in a mini frying pan that has been spray with cooking spray and cook over a medium low heat until the mixture bubbles through, approximately 2 minutes
• Gently flip the pancake and cook for another 1-2 minutes
• Turn the pancake out onto your serving plate
• Top the pancake with your choice of topping, picture shown has served with high protein yoghurt, fresh berries and sugar free maple syrup.

Nutritional Value per pancake (pictured toppings not included):

• Calories: 96
• Total fats: 2.2g
• Total carbohydrates: 2g
• Sugars: 0.8g
• Protein: 16.1g

Recipe Notes:

• Best served fresh
• Store the batter covered in the fridge for up to 3 days, gently mix the batter before cooking after being stored
• 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 Brownie

Makes: 3

Ingredients:

• 12 squares sugar free dark chocolate (approx 45g)
• 1 1/2 teaspoon coconut oil
• 1 egg yolk
• 1 scoop (30g) chocolate protein powder
• 1 tablespoon coconut flour
• 3 tablespoons milk

Method:

• Preheat the oven to 160 degrees Celsius and gently spray 3 wells of a silicon mini loaf tray
• Break the chocolate up into squares and place in a microwave proof bowl
• Heat the chocolate in 15 second increments stirring well between until just melted
• Add in the coconut oil and stir through until the oil is melted
• Add the egg yolk and whisk until smooth
• Add in the remaining ingredients and stir until you have a thick smooth batter
• Pour evenly between the prepared tray
• Bake for 12-15 minutes until just baked or slightly under baked if you prefer them slightly chewy
• Allow to cook slightly before removing from the mini loaf tray
• Delicious served cold or warm.

Nutritional Value per serve:

• Calories: 115
• Total fats: 6.4g
• Total carbohydrates: 3.2g
• Sugars: 1.3g
• Protein: 10.7g

Recipe Notes:

• Store in an airtight container under 27 degrees for a maximum of 2 days
• This recipe is freezer friendly but best served warmed after defrosting
• 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.

Thursday morning means it’s time to pay for some early morning torture….it’s PT morning!! I am so grateful that I have found Anita, she gets me! Pushes me beyond limits that I didn’t know I had without hurting myself, she is motivating, encouraging and supporting while I continue to sweat, grunt, sweat, cuss, curse and hurdle abuse at her (in a light hearted fun way) for the entire session!

Not a bad kick start to my day!

Today I wore one of the Calvin Klein dresses I was gifted from a sleeve sister today, this will sadly be its last outing as it’s not too baggy. But I’m glad I have found another person to pay it forward and pass on the dresses to someone else to enjoy.

When I was in the bathroom I had a “holy crap” moment! I saw myself profile and for the first time that I can EVER remember that I thought that I didn’t look thick through the middle.

While I am disappointed by THAT number over the last few weeks today I am celebrating that I am learning to appreciate my new emerging shape. Yes I clearly still have a journey ahead of me but wow just wow – look how far I have come!! Who wouldn’t be proud of that!

Despite starting my day with my session with the torturer I decided it wasn’t enough. I had a meeting this afternoon in North Adelaide at the Women’s and Children’s Hospital and instead of catching a taxi to and from the office, I used my legs to get there doing a 5km and 550 calorie round trip.

I got my Protein Supplies Australia order arrived today and super excited to get my new singlet. Standard sizes, no plus size in sight, and it fits! Who would of thought!! And dare I say it, have a look at my jawline…..where on earth did that come from???

And what better way to finish off a good day than to have a super delicious dessert which looks so good that it looks deceptively naughty when it is in fact the completely opposite! Sleeve life doesn’t mean I go without, it means I make better choices.