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.

Weigh in Wednesday.

This week I was expecting a gain after my only real exercise in the last week being a small gym session on Saturday and the ridiculous playground on Sunday. I also know that my food choices in the last week have not been as wise as they should be and I have been recklessly snacking for the sake of it! And the scales delivered!

I was so disappointed in myself when they told me that I had gain 500g. Not disappointed in the loss as I know this is a journey and it ebbs and flows and that stalls and small gains will happen along the way. But disappointed in myself that I have let myself down over the last week.

I went to put in the weight into my monitor my weigh app to discover I actually stuffed up my starting weight and was 1kg heavier than I thought so I in fact lost 500g this week.

This week – 0.5kg

Since surgery – 57.7kg

Total – 76.6kg

I decided that I needed to brighten up my morning and liven up my day so I went bright and bold and wearing another kindly re-homed Calvin Klein dress to rave reviews at work today.

I did surprise myself at work today. I took a couple of slabs of cake out of the freezer in for the team to share. I had the 2 delicious slabs of cake sitting on the table directly behind me all day and I can honestly say I wasn’t tempted at all. So I am proud of myself for that decision and standing strong.

However, I have been thinking about it all day and I’m using the shock morning and disappointment in myself to drive some changes. I need to stop check and regroup, it’s pouch reset time!! I just can’t ever bring myself to do Opti-phase again after 10 weeks of doing shakes so I have decided I am going to do 5 days each of fluids, purees and finish of with softs, I am going to start on Sunday to give myself some time to plan and also because we already have dinner reservations for Saturday night. Not sure how much value for money I am going to get out of an all you can eat Indian buffet hahahaha but it will be a good night out with Jamie and our friends.

Wednesday nights I can’t go to the gym anymore as Jamie has social lawn bowls, however it was cancelled tonight because of the rain. I wasn’t going to go the gym but after Jamie and Lachlan both told me to go to the gym off I went. So I geared up in my new compression tights and off I went.

It actually felt great wearing the compression wear as it pulled my excess skin in tight and it honestly felt magical feeling what thighs should be like when exercising instead of my normal skin issues. And it even felt somewhat like I had a developing thigh gap.

It was a rollercoaster day but I’m refocused and I’m planning to get myself back on track and refocused.

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.

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.

BLT Cup

Makes: 2

Ingredients: 

• 80g streaky bacon (3 pieces)
• 1/2 cup shredded lettuce
• 1 tomato, diced 
• 4 cherry bocconcini, chopped
• 1/3 cup Chobani yoghurt 
• 1/2 scoop (15g) pure protein powder 
• 1/2 teaspoon Dijon mustard 

Method:

• Preheat oven to 180 degrees 
• Line the inside of 2 muffin cup with a piece of bacon in each 
• Cut the remaining bacon piece in half and line the base with the 1/2 bacon piece
• Fill both muffin cups with an alfoil ball and bake for 15-20 minutes
• Remove the ball and cook for a further 5 minutes 
• Take the bacon cups out of the oven and replace the alfoil ball to help the cup retain its shape to cool while you prepare the filling
• Place the yoghurt, protein powder and mustard in a bullet blender and process until well combine, you may need to add a small splash of water to fully process
• Place the prepared lettuce, tomato and bocconcini in a small mixing bowl and pour the dressing over the top mixing well so the salad is fully coated
• When you are ready to serve remove the alfoil ball and split the salad mixture between the two lettuce cups

Nutritional Value per BLT Cup:

• Calories: 203
• Total fat: 11.5g
• Total carbohydrates: 4.3g
• Protein: 19g

Recipe Notes:

• Best served fresh
• Bacon cup can be stored in an airtight container for up to 4 days, do not fill until ready to serve 
• Alternatively bake the oven for 15 minutes roughly chop and stir through the salad for a BLT chop salad 
• 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 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.