Breakfast Protein Balls

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Erick Benson
5 years ago
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1 Breakfast Protein Balls Breakfast Protein Balls Makes: 12 Ingredients: 1 cup toasted muesli 150g pitted prunes (or dates) 100g dried apricots 60g dried cranberries 5 scoops (150g) pure protein powder 1/4 cup honey 1 teaspoon vanilla Pinch salt Water

2 Method: Place the muesli and dried fruit in a food processor and blend until smooth Add in the protein powder and pulse until evenly mixed Add in the honey, vanilla and salt until well mixed Add in water 1/2 tablespoon at a time until the mixture pulls into 1 large ball Roll the mixture into 12 evenly sized balls, approximately 60g each Nutritional Value per Ball: Calories: 173 Total fat: 2.4g Total carbohydrates: 25.2g Sugars: 17.7g Protein: 12.2g Recipe Notes: Store in an air tight container in the fridge for up to 7 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 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.

3 Roasted Vegetable Dip Roasted Vegetable Dip Makes: 7 x 50g portions Ingredients: 1 medium eggplant 2 small red capsicums 1/2 teaspoon ground cumin 1/4 teaspoon paprika Method: Preheat the oven to 180 degrees Celsius and line a

4 baking tray with baking paper Place the eggplant and capsicums whole on the tray and lightly spray with cooking spray Roast for 20 minutes Turn the vegetables over gently and roast for a further minutes Remove the vegetables from the tray and place in a heat resistant zip lock bag and seal Sit for 10 minutes, this will allow the vegetables to sweat and will make them much easier to peel Remove the vegetables and using tongs as will still be very hot remove the stem, skin from the vegetables Roughly chop the vegetable flesh and place in a blender or food processor with any juices remaining in the ziplock bag and the spices Process until smooth Nutritional Value per portion: Calories: 26 Total fat: 0.2g Total carbohydrates: 5.7g Protein: 1g Recipe Notes: Store in an airtight container for up to 7 days This recipe is freezer friendly to be consumed within 6 months. 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 Hummus Protein Enriched Hummus Make: 12 portions (40g per portion) Ingredients: 400g can chickpeas, drained and rinsed 1 tablespoon

5 Protein Enriched Hummus Protein Enriched Hummus Make: 12 portions (40g per portion) Ingredients: 400g can chickpeas, drained and rinsed 1 tablespoon extra virgin olive oil 2 tablespoons tahini 1 large garlic clove roughly chopped 2 teaspoon lemon juice 2 scoops (60g) pure protein powder 1/2 cup water

6 Method: Place all ingredients into a food processor or bullet style blender and process until smooth Add salt and pepper to taste Nutritional Value per portion (40g): Calories: 77 Total fat: 3.3g Total carbohydrates: 6.7g Protein: 7g Recipe Notes: Store covered in the fridge for a maximum of 7 days This recipe is freezer friendly in single serve portions Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders You can buy online from 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. Anzac Dough Protein Discs Anzac Dough Protein Discs Makes: 24

7 Ingredients: 3 (90g) scoops vanilla protein powder 1 1/2 cups rolled oats 1/2 cup almond meal 1/4 1/4 1/4 1/4 Method: cup cup cup cup shredded coconut golden syrup rice malt syrup coconut oil, melted

8 Combine all ingredients into a high powered food processor and process until well combined and starts to ball together Split the mixture into 2 even portions and in plastic wrap roll into an even log shape approximately 3cm thick Place in the freezer for 30 minutes Unwrap the logs and slice in 1cm thick Discs Store in a zip lock bag in the freezer. Nutritional Value per disc: Calories: 97 Total fat: 6.3g Total carbohydrates: 10.8g Protein: 4.6g Recipe Notes: Store in a zip lock bag in the freezer Rice malt syrup can be replaced with honey if desired Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders You can buy online from 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.

Thai Green Curry Paste Thai Green Curry Paste Ingredients: 1 lemongrass stalk 3 green chillies, sliced 2 shallots, sliced 6 garlic cloves 2cm fresh ginger, sliced 2 kaffir

9 Thai Green Curry Paste Thai Green Curry Paste Ingredients: 1 lemongrass stalk 3 green chillies, sliced 2 shallots, sliced 6 garlic cloves 2cm fresh ginger, sliced 2 kaffir lime leaves 1/2 cup fresh coriander leaves and stems 1/2 cup fresh basil 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon ground white pepper 1/2 teaspoon salt

10 2 teaspoons brown sugar 1 tablespoon soy sauce 1 teaspoon sesame oil Juice from 1 lime 45g pure protein powder (optional) Method: Place all ingredients in a high powered blender and process until just combined If required add a touch of water to bring the paste together Recipe Notes: Store covered in the fridge for the maximum of 7 days Freezer in an IceCube tray and then when frozen transfer into a zip lock bag 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 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. Chickpea Veggie & Feta Mini

11 Burgers Chickpea Veggie & Feta Mini Burgers Makes: 22 by 60g mini burgers Ingredients: 400g can chickpeas, drained & rinsed 1 small onion 4 garlic cloves 1 large carrot 120g sweet potato 1 cup baby spinach 180g danish feta 100g natural protein powder 1/2 cup lentil flour 1 cup wholemeal breadcrumbs

12 Method: Roughly chop the vegetables and place in a high powered food processor, pulse a couple times Add in the remaining ingredients into the food processor and process until thick and smooth Heat a frying pan over a medium heat and spray with cooking spray Spray egg rings with cooking spray and place in the frying pan Spoon a heaped tablespoon (60g) of the mixture into egg ring and flatten the mixture with the back of your spoon Cook for 2-4 minutes until golden, remove the egg ring the flip cooking the other side 2-4 minutes Serve with tzatziki on the side Nutritional Value per Mini Burger Calories: 93 Total fat: 1.5g Total carbohydrates: 10.5g Protein: 7.1g Recipe Notes: Store covered in the fridge for the maximum of 5 days This scope is freezer friendly to be consumed with 6 months 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.

13 Blended Carrot Cake Cream Cheese Glaze Blended Carrot Cake with Cream Cheese Glaze Makes: 1 X 20cm round or square cake Cake Ingredients: cup oil cup caster sugar eggs carrots, roughly chopped 1/4 cups plain flour teaspoons baking powder Glaze Ingredients: with

14 150g spreadable cream cheese 1 cup icing sugar 1 teaspoon lemon juice 3/4 cup chopped walnuts Method: Preheat oven to 180 degrees Celsius and prepare a 20cm square or round cake tin by greasing well Place the oil, sugar, eggs and carrots in a food processor and blend until smooth THERMO COOKING [Speed 6, 20 seconds] Pour the mixture into a mixing bowl and add in the remaining cake ingredients and fold through using a spatula until well combined Pour the batter into the prepared cake tin and bake for minutes or until a cake skewer comes out clean Remove the cake from the oven and allow to cool in the tin for at least 10 minutes before transferring to a wire cake rack. To make the glaze, blend the ingredients together and pour over the cooled cake Top with the chopped walnuts Place the cake in the fridge for about an hour for the glaze to set Recipe Notes: Store in an airtight container for a maximum of 5 days The cake without the glaze is freezer friendly to be consumed within 3 months

15 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.

Cream of Six Soup Cream of Six Soup Serves: 4 Ingredients: 1 tablespoon butter 1 large onion, diced 2 celery stalks, sliced 4 cloves garlic, sliced 1 teaspoon freshly grated ginger 1 heaped teaspoon

16 Cream of Six Soup Cream of Six Soup Serves: 4 Ingredients: 1 tablespoon butter 1 large onion, diced 2 celery stalks, sliced 4 cloves garlic, sliced 1 teaspoon freshly grated ginger 1 heaped teaspoon ground turmeric 500g butternut pumpkin 250g sweet potato 250g potato 2 large carrots Up to 3 litres chicken or vegetable stock Salt & pepper 1/2 cup natural yoghurt Method: Melt the butter in a large stock pot and saute the onion and celery for 2-3 minutes until they start to soften Add in the garlic, ginger and turmeric and continue to

17 saute until it becomes aromatic and the onion is translucent Add in all of remaining vegetables that have been peeled and chopped to similar sized pieces Add enough stock to just cover the vegetables and then then bring to the boil Reduce heat and simmer for approximately 25 minutes or until all the vegetables are soft Use a bar mix style blender to puree the soup until smooth and add salt and pepper to taste Add in the natural yoghurt and stir through until well mixed Serve with fresh crusty bread or my favourite a toasted cheese sandwich. Thermo Cooking Method: Thermo Cooking Ingredients: 1 tablespoon butter 1 medium onion, quartered 1 celery stalk, in chunks 2 cloves garlic 3/4 teaspoon freshly grated ginger 1 teaspoon ground turmeric 300g butternut pumpkin 150g sweet potato 150g potato 1 large carrots Up to 1.5 litres chicken or vegetable stock Salt & pepper 1/4 cup natural yoghurt Thermo Cooking Method: Place butter, onion, celery and garlic in the jug [Pulse 3 times] then [100 degrees, Speed 1, 3 minutes]

18 Add ginger and turmeric [100 degrees, Speed 1, 90 seconds] Add in all remaining vegetables and enough stock to take the jug to maximum liquid level [100 degrees, Speed 1, 20 minutes] To blend the soup to smooth [0 degrees, 60 seconds, starting and Speed 1 and increasing to Speed in increments about 5 seconds apart] but raising the speed gradually it stops the main cap popping off with the speed and with hot soup Add the yoghurt, salt and pepper through the main cap [0 degrees, Speed 1, 30 seconds] Enjoy Recipe Notes: Store in an air tight container in the fridge for a maximum of 3 days This recipe is freezer friendly to be consumed within 3 months 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

19 Homemade Passata Homemade Passata Makes: approximately 1 litre Ingredients: 1 onion

20 3 cloves garlic 3 sprigs fresh oregano 1.5kg fresh tomatoes 1 chicken or vegetable stock cube 2 tablespoons apple cider vinegar Thermo Cooking Method: Place quartered onion, garlic and oregano into the jug [Speed 8, 3 seconds] Add in quartered tomatoes, stock cube and apple cider vinegar [Speed 1, 100 degrees, 30 minutes] Remove the master cap from lid but sit steam basket over the hole to reduce splatter [Speed 1, ST/VAROMA temp, 5 minutes] Allow the mixture to cook for at least 10 minutes then replace the master cap and sit steam basket over the master cap [Speed 4, 20 seconds] Allow to cool for a further 20 minutes before placing in the fridge or dividing into single serve portions and freezing Stove top Method: Bring a stockpot of water to the boil and place in half of the tomatoes and allow to simmer for 60 seconds Remove the tomatoes from the boiling water and plunge them into a sink full of iced water and sit for another 2 minutes Remove the tomato from the iced water and peel the skin from the tomato Repeat with the remaining tomatoes until all tomatoes are peeled Empty out the stockpot Place the finely diced onion and garlic and oregano

21 leaves into the base of the stockpot with the stock cube and the vinegar Place all tomatoes in the stock pot then gently press down on the tomatoes with a potato masher to release some of the juices Place the lid on the stock pot and simmer over a medium low heat for 60 minutes to allow the tomatoes to break down Use a stick blender to puree the mixture until smooth or allow to cool and transfer in batches to a food processor to process until smooth If the passata is too runny for your preferences after being blended return to the stock pot and simmer undercovered for 5-10 minutes or until you reach your desired conistency Recipe Notes: Store in the fridge in an airtight container for a maximum of 5 days This recipe is freezer friendly to be consumed within 6 months 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.

22 The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to. Pork & Vegetable Slice Pork & Vegetable Slice Serves: 6 Ingredients: 1 onion 1 large carrot 1 stalk celery

23 1 zucchini 200g sweet potato 4 cloves garlic 3 slices cold toast 500g pork mince 2 eggs 1/4 cup whole SR flour Salt & pepper to taste Method: Preheat the oven to 180 degrees Celsius and line a brownie tin with baking paper Place all of the vegetables roughly chopped, garlic and roughly torn toast into a food processor and process until until a coarse bread crumb texture THERMO COOKING [Speed 10, 6 seconds] Add in the pork mince, flour and the eggs to the food processor and process until the mixture has come together THERMO COOKING [Speed 3, 30 seconds] Evenly spread the mixture in the prepare tin and then gently drop the tin on the bench from about 5cm high to expel any extra air from the mixture Bake for minutes in the oven until golden brown. Recipe Notes: The picture shows this recipe served topped with mashed potato and gravy surrounded by steamed carrots and broccoli Store covered in the fridge for the maximum of 2 days This recipe is freezer friendly to be consumed within 3 months This recipe is delicious served as a meal or cut up as a cold slice for lunchboxes.

24 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.

Zucchini & Corn Muffins

Zucchini & Corn Muffins Zucchini & Corn Muffins Makes: 18 Ingredients: 2 large zucchini, grated 1 cup frozen or fresh corn kernels 150g lean bacon pieces 140g grated cheese 1 teaspoon celery salt 2 garlic