Spinach and Ricotta Wonton Ravioli

Spinach and Ricotta Wonton Ravioli Spinach and Ricotta Wonton Ravioli Makes: 3 Ravioli Ingredients: 6 wonton wrappers 20g frozen spinach, defrosted 1 tablespoon ricotta 1 teaspoon Parmesan meal 1 small garlic clove, finely diced Fresh red chilli, optional to taste 1 tablespoon (10g) pure protein powder Method: To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring Place a portion of the filling in a small little dome a middle of one wonton wrappers Dampen fingertips and moisten the wonton wrappers where

there is no filling Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal Repeat with the other wonton wrappers and filling Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked. Nutritional Value per Ravioli: Calories: 62 Total fat: 0.9g Total carbohydrates: 10.1g Sugar: 0.4g Protein: 3.9g Recipe Notes: Best served fresh Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces 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.

Satay Beef Cheeks Satay Beef Cheeks Serves: 4 or 12 Bariatric portions Ingredients: 4 beef cheeks 1 onion, diced 3 garlic cloves, finely diced 1 & 1/2 tablespoons curry powder 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon paprika 1/2 teaspoon turmeric 1 tablespoon brown sugar 1/4 cup natural peanut butter 1 can light coconut cream 1 beef stock cube 1/2 cup water Method: Heat a heavy based frying pan over a high heat and seal both sides of all beef cheeks until they have a nice crust on the outside Place the onions and garlic in the base of a slow cooker bowl and place the sealed beef cheeks on top Mix the spices, curry powder and brown sugar together

and sprinkle half of the mix over the beef cheeks turn the beef cheeks over and sprinkle with the remaining spice mix Add the peanut butter and stock cube and then cover with coconut cream and water Cook on LOW for 7-8 hours Mix the cornflour with some water to make a thick paste stirring through the slow cooker to thicken the sauce. Nutritional Value per portion (12): Calories: 154 Total fats: 7.6g Total carbohydrates: 4.6g Sugars: 0.3g Protein: 16.9g Recipe Notes: Store covered in the fridge for a maximum of 3 days This recipe is freezer friendly to be consumed within 6 months Any excess sauce can be frozen to be used as dipping sauce 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. Slow Baked French Onion Steak Slow Baked French Onion Steak Serves: 4 or 12 Bariatric portions

Ingredients: 4 round steaks, approximately 150-200g each 1 packet French Onion Soup Mix or 1 portion of C4K Kitchen's French Onion Soup Mix 1 tablespoon liquid smoke (optional) 30g butter 1/4 cup beef stock (or water) Method: Preheat the oven to 120 degrees Celsius Line an baking dish with baking paper Roll the steaks, both sides, in the French Onion Soup Mix and lay the steaks in a single layer Chop the butter and sprinkle over the top of the steaks then top with water Optional, even spread the liquid smoke over the steaks

gently rubbing into the meat Pour the stock evenly over the top Cover the steaks with another piece of baking paper loosing pressing the paper down to create a loose seal Bake in the oven for 90 minutes turning the steaks once after 45 minutes. Nutritional Value per portion (12): Calories: 137 Total fats: 7.1g Total carbohydrates: 0.6g Sugars: 0.2g Protein: 16.1g Recipe Notes: Store covered in the fridge for a maximum of 3 days This recipe is freezer friendly to be consumed within 6 months 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. Pho Pho Serves: 2 serves or 4 Bariatric portions

Ingredients: 2 cups salt reduced beef stock 1 beef stock cube 4 garlic cloves, finely diced 1 & 1/2cm fresh ginger, finely diced 1 cinnamon stick 2 star anise 2 teaspoons fish sauce 2 teaspoons lime juice 100g eye fillet steak, thinly sliced 3 broccolini stalk, sliced 2 mushrooms, thinly sliced 1 small carrot, julienne 1/2 small zucchini, juienne 1/4 red capsicum, thinly sliced Method: Place the stock, stock cube, garlic, ginger, cinnamon stick and star anise in a slow cooker bowl and cook on LOW for 4 hours Remove the cinnamon and star anise Add in the vegetables, fish sauce and lime juice to the slow cooker and cook on LOW for another 30 minutes Add in the thinly sliced eye fillet to the slow cooker

bowl and allow to sit for 5 minute to just cook through the meat Serve topped with fresh chilli and coriander Nutritional Value per Bariatric portion: Calories: 112 Total fats: 4.1g Total carbohydrates: 10.4g Sugars: 2.7g Protein: 10.7g Recipe Notes: For non Bariatric portions serve with rice noodles in the bottom of each bowl Store covered in the fridge for a maximum of 2 days This recipe is freezer friendly to be consumed within 6 months but best served fresh. 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. Balsamic Roasted Vegetables Balsamic Roasted Vegetables Serves: 1

Ingredients: 4 asparagus spears 1 tomato, quartered or thick slices 3 small button mushrooms 1 clove garlic, finely grated and chopped 1 tablespoons balsamic vinegar Method: Preheat then oven to 190 degrees Celsius and line a tray with baking paper Place the vegetables in a zip lock bag and spray with cooking spray Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes Place the vegetables on the prepared tray and roast for 10-15 minutes. Nutritional Value per serve: Calories: 37 Total fats: 0.1g Total carbohydrates: 6.7g Sugars: 4.5g Protein: 2g Recipe Notes: Best served fresh

Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash. 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. Opti-Slaw Opti-Slaw Makes: 4-6 serves Ingredients: 1 & 1/2 cups shredded wombok 1 carrot, grated 1 small red onion, finely sliced wedges 1 small red capsicum, thinly sliced 1/3 cup flat leaf parsley, shredded 2 teaspoons Apple cider vinegar 1 tablespoon salt reduced chicken stock

Method: Place all ingredients into a mixing bowl and combined well so all the ingredients are well coated Nutritional Value per portion (6): Calories: 15 Total fats: 0.1g Total carbohydrates: 3.2g Sugars: 1.3g Protein: 0.6g Recipe Notes: Store covered in the fridge for a maximum of 4 days This recipe is best served fresh Delicious served with a blackened cauliflower steak during Opti-phase 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. Opti-Kebabs Opti-Kebabs Makes: 8 kebabs

Ingredients: 8 cherry tomatoes 1 small red onion 1 small zucchini 1 small red capsicum 1/2 small eggplant 4 4 2 1 1 small button squash (summer squash) mushrooms cloves garlic tablespoons salt reduced soy sauce teaspoon lemon juice Method: Soak 8 wooden skewers in water while you prepare the vegetables Chop the onion into 8 even sized wedges

Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces Halve the mushrooms and button squash Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well Allow to sit for a minimum of 2 hours Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering Cook the skewers on a hot BBQ or grill until charred and the vegetables preferences. are cool through to suit your Nutritional Value per Kebab: Calories: 25 Total fats: 0.3g Total carbohydrates: 4.7g Sugars: 3.2g Protein: 1.7g Recipe Notes: Store covered in the fridge for a maximum of 5 days Best served freshly cooked Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured) 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.

Vegetable Ratatouille Vegetable Ratatouille Serves: 6-8 Ingredients: 1 onion, diced 1 celery stalk, diced 1 zucchini, diced 1 carrot, diced 1 small eggplant, diced 1 red capsicum, diced 4 garlic cloves 400g can crushed peeled tomatoes 1 cup sliced green beans 2 tomatoes, diced Handful fresh basil Method: Place all the ingredients except the beans and fresh tomatoes into a slow cooker bowl and stir until combined Cook on LOW for 5 hours or HIGH for 3 hours Add in the beans and cook on LOW for another 60 minutes

or HIGH for 30 minutes Stir through the fresh tomato and basil then bring to temperature Nutritonal Value per serve (8): Calories: 36 Total fats: 0.3g Total carbohydrates: 7.8g Sugars: 4.8g Protein: 1.7g Recipe Notes: Store covered in the fridge for a maximum of 3 days This recipe is freezer friendly to be consumed within 6 months Recipe can also be simmered on the stovetop until the vegetable are cooked through however it delivers the best flavour when slow cooked. 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. Curried Minced Vegetables Curried Minced Vegetables Makes: 6-8 small portions

Ingredients: 1 teaspoon olive oil 1 onion, finely diced 1/2 leek, finely shredded 1 stalk celery, finely diced 4 garlic cloves, finely diced 1 tablespoon fresh grated ginger 1 carrot, grated 1 zucchini, grated 150g cauliflower, grated 150g broccoli, grated 1 small eggplant, grated 4 button mushrooms, finely diced 1 cup wombok, finely shredded 1/4 cup flat leaf parsley, shredded 1 long red chilli, finely diced (optional) 1 tablespoon curry powder 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon turmeric 1/2 teaspoon paprika Method: Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened

Add in the garlic and ginger sautéing for a further 1-2 minutes Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic. Serving Suggestions: Serve on its own As pictured, in a lettuce cup As pictured, use as stuffing for a roasted mushroom or tomato shell Use as a stuffing for roasted zucchini boat Serve rolled in a sushi/ nori sheet (if allowed on your program) Serve tossed through konjac noodles (if allowed on your program) Serve topped with a poached egg (not during the Optiintense program) Nutritional Value per portion (8): Calories: 57 Total fats: 1.1g Total carbohydrates: 9.4g Sugars: 3.8g Protein: 2.4g Recipe Notes: Store covered in the fridge for a maximum of 4 days This recipe is freezer friendly to be consumed within 6 months

All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded. 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. Lemon Garlic Ginger Chicken Tenderloins Lemon Garlic Ginger Chicken Tenderloins Makes: 6 Tenderloins

Ingredients: 6 3 1 1 1 Chicken Tenderloins, approximately 40g each garlic cloves, finely diced tablespoon finely grated fresh ginger tablespoon lemon juice teaspoon celery salt Method: Place the Chicken Tenderloins in a ziplock bag Add in all the remaining ingredient to the ziplock bag and mix so all the chicken tenders are well coated Sit in the fridge for a minimum of 4 hours but preferably overnight To cook spray a heavy based frying pan over a medium heat and pan fry for 3-4 minutes each side or until the chicken is cooked through.

Nutritional Value per tenderloin: Calories: 61 Total fat: 0.5g Total carbohydrates: 0.9g Sugars: 0.1g Protein: 13.1g Recipe Notes: Store covered in the fridge for a maximum of 2 days This recipe is freezer friendly, either raw on marinade or cooked 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.