Chai Protein Shot

Serves: 1

Ingredients:

• 1/2 cup skim milk
• 1 scoop (30g) vanilla protein powder
• 1 teaspoon vanilla extract 
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon all spice 
• 1/4 teaspoon ground ginger 
• 1/8 teaspoon ground cardamom
• 1/8 teaspoon ground cloves 

Method:

• Place all ingredients into a blender and process until smooth
• Pour into your serving glass and drink straight away 

Nutritional Value per serve:

• Calories: 178
• Total fats: 0.3g
• Total carbohydrates: 8.9g
• Sugars: 6.1g
• Protein: 30.1g

Recipe Notes:

• Best served freshly made
• 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.

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

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 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 Enriched Hollandaise 

Makes: 8 portions

Ingredients: 

• 1 cup Chobani yoghurt
• 1 scoop (30g) pure protein powder
• 3 egg yolks
• 2 teaspoons lemon juice 
• 3/4 teaspoons Dijon mustard
• 1 teaspoon butter
• 1 tablespoon dried dill

Method:

• Place the yoghurt, protein powder, egg yolks, lemon juice and mustard in a bullet blender and process until smooth and well combined
• Place the mixture into a completely dry glass or stainless steel bowl
• Place the bowl over the top of a pot of simmering water to create a double boiler
• Continually whisk the mixture for approximately 10 minutes until it thickens
• Carefully remove the hot bowl from the saucepan and place on a heat resistant surface
• Add the butter and dried dill into the sauce and continue to whisk until the butter has melted and with the dried dill is well combined
• Serve warm

Nutritional Value per Portion:

• Calories: 56
• Total fat: 2.3g
• Total carbohydrates: 3.2g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for up to 7 days
• Can be used cold in wraps and salads
• 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.

Protein Enriched Raspberry Jam 

Makes: 35 portion approx.

(1 portion is 1 tablespoon) 

Ingredients:

• 3 cups frozen raspberries 
• 1/2 cup white chia seeds 
• 1/2 cup water
• 1/4 cup xylitol (see recipe Notes)
• 2 scoops (60g) pure protein powder 

Method: 

• Place the water, xylitol and protein powder in a bullet blender and process until smooth
• Add to a saucepan with the raspberries and chia seeds 
• Simmer for 5-10 minutes until thickened
• Add more water (1/2 tablespoon at a time) until you get your desired consistency.
• Allow to cool completely before transferring to your storage container and refrigerating.

Nutritional Value per Portion:

• Calories: 16
• Total fat: 0.4g
• Total carbohydrates: 2.7g
• Protein: 1.5g

Recipe Notes: 

• Store in an air tight container for a maximum of 2 weeks 
• This recipe is freezer friendly to be consumed within 6 months
• Xylitol can be substituted with any low calorie sweetener of your choice 
• If you prefer a more viabrant red colour of a clsssic Raspberry Jam add a touch of red food colouring
• 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.

Egg & Bacon Pies 

Makes: 12 pies

Ingredients:

• 24 wonton wrappers
• 1 1/2 (45g) pure protein powder
• 6 eggs, lightly beaten
• 2 tablespoons sour cream
• 150g diced bacon
• 1/2 cup grated Parmesan cheese
• 1 large shallot finely diced
• 2 garlic cloves, finely diced
• Salt & pepper to taste

Method:

• Preheat oven to 180 degreees Celsius and spray 12 silicon muffin tray wells with cooking spray
• Line each of the wells with a wonton wrappers
• In a mixing bowl lightly whisk together the eggs, sour cream and protein powder until like a thick custard texture
• Add in the bacon, Parmesan, shallots and garlic and mix until well combined
• Evenly spread the mixture between the 12 lined wells
• Gently press down a wonton wrappers on the top of the mixture
• Bake for 25-30 minutes until golden brown

Nutritional Value per Pie:

• Calories: 218
• Total fat: 11.3g
• Total carbohydrates: 8.5g
• Protein: 17.8g

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. 

Protein Iced Coffee

Serves: 1

Ingredients:

• 1 1/2 teaspoons instant coffee 
• 1 tablespoon boiling water
• 1/2 cup milk 
• 1/4 cup yoghurt 
• 1 scoop (30g) vanilla protein powder 
• 6 ice cubes
• 1 tablespoon cashews

Method:

• Dissolve the coffee in the boiling water in a bullet blender cup 
• Place all remaining ingredients into the blender cup
• Blitz until smooth
• Serve immediately 

Nutritional Value per serve:

• Calories: 239
• Total fat: 3.6g
• Total carbohydrates: 2.7g
• Protein: 27g

Recipe Notes:

• 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. 

Banana Nut Smoothie Bowl

Serves: 1

Ingredients:

• 1/2 cup Chobani yoghurt
• 1/2 scoop (15g) vanilla protein powder
• 1/2 banana
• 1 teaspoon natural peanut butter 
• 2 teaspoons rolled oats 
• 2 teaspoons mixed nuts, chopped

Method:

• Slice the banana in thin slices, reserve 5 rounds
• Place the remaining sliced banana in a blender with the yoghurt, protein powder and peanut butter and blend until combined 
• Pour into your serving bowl
• Top with the reserved banana slices, oats and chopped nuts

Nutritional Value per serve:

• Calories: 235
• Total fat: 6g
• Total carbohydrates: 22.1g
• Protein: 23.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours 
• 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. 

Easter Smoothie Bowl

Serves: 1

Ingredients:

• 1/2 cup Chobani yoghurt
• 1/2 scoop (15g) vanilla protein powder
• 2 teaspoons rolled oats 
• 2 teaspoons sultanas 
• 3 teaspoons chopped mixed nuts
• 1/4 teaspoon cinnamon
• Pinch nutmeg
• Pinch ground ginger
• Pinch ground cardamom
• 1 teaspoon honey

Method:

• Place the yoghurt and protein powder in a blender and process until smooth
• Pour into your serving bowl
• Mix the spices in a small bowl
• Top with the oats, sultanas and chopped nuts as desired
• Sprinkle the spice mix evenly over the top and finish with a drizzle of honey

Nutritional Value per serve:

• Calories: 247
• Total fats: 4.9g
• Total carbohydrates: 29.9g
• Protein: 22.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours
• 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. 

Cherry Ripe Smoothie Bowl 

Serves: 1

Ingredients:

• 1/2 cup Chobani natural yoghurt 
• 1/2 scoop (15g) chocolate protein powder
• 1 teaspoon cherry syrup 
• 20g cherry, canned or jarred – drained & chopped
• 2 teaspoons shredded coconut 
• 2 teaspoons black chia seeds

Method: 

• Drain the cherries reserving 1 teaspoon of the mixture
• Place the yoghurt, protein powder and reserved cherry liquid into a blender and process until well combined
• Pour into your serving bowl
• Top with the coconut, chia seeds and cherries in your desired fashion
• For the best consistency, allow to set and refrigerate overnight otherwise serve immediately.

Nutritional Value per portion:

• Calories: 249
• Total fats: 6.8g
• Total carbohydrates: 23g 
• Protein: 25.6g

Recipe Notes:

• Store covered in the fridge for 24 hours
• 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.

Apple Pie Smoothie Bowl 

Serves: 2

Ingredients:

• 200g natural yoghurt
• 1/2 cup unsweetened Apple puree
• 2 scoops (60g) vanilla protein powder
• 4 teaspoons black chia seeds
• 4 teaspoons toasted muesli
• 4 teaspoons chopped walnuts
• 2 teaspoons maple syrup

Method:

• Place the yoghurt, Apple puree and protein powder in a high powered blender and process until well combined
• Even pour the mixture into your serving bowls
• Top evenly between the serves with the chia seeds, walnuts and muesli as desired
• Drizzle each serve with 1 teaspoon of maple syrup

Nutritional Value per serve:

• Calories: 334
• Total fats:  7.4g
• Total carbohydrates: 30.3g
• Protein: 38.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours
• This recipe is not freezer friendly
•  Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Vanilla Bean protein powder
• 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.