Chocolate Nut Smoothie Bowl

Serves: 1

Ingredients:

• 170g natural Chobani yoghurt 
• 20g chocolate protein powder
• 1 teaspoon natural smooth peanut butter
• 1 tablespoon walnuts, chopped
• 2 teaspoons toasted muesli 
• 2 teaspoons black chia seeds 
• 1 teaspoon honey 

Method:

• Place the yoghurt, protein powder and peanut butter in a high powered blender and process until smooth
• Pour into your serving bowl
• Top with the walnuts, muesli and chia seeds in your desired manner
• Finish with a drizzle of honey

Nutritional Value:

• Calories: 267
• Total fat: 23.9g 
• Total carbohydrates: 25.5g
• Protein: 29.7g

Recipe Notes:

• Store covered in the fridge for up to 24 hours
• This recipe is not freezer friendly
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Chocolate 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.

Mango Passionfruit Smoothie Bowl

Serves: 1

Ingredients:

• 1/4 cup natural yoghurt
• 1 scoop vanilla protein powder 
• 1/4 cup frozen mango pieces 
• 2 teaspoons passionfruit pulp
• 1/4 fresh banana, sliced
• 2 teaspoons black chia seeds
• 2 teaspoons toasted muesli
• 1 teaspoon pepitas
• 1 teaspoon sunflower seeds
• 2 teaspoons passionfruit pulp

Method:

• Place the yoghurt, protein powder, mango pieces and 2 teaspoons passionfruit pulp in a high powdered blender 
• Pour into a serving bowl
• Top with the remaining ingredients 
• Serve immediately 

Nutritional Value:

• Calories: 250
• Total fat: 5.8g
• Total carbohydrates: 23.2g
• Protein: 22g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours however best served fresh
• 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.

Crustless Quiche

Makes: 6 large or 10 small portions 

Ingredients:

• 1/2 cup egg whites
• 1 egg
• 1/2 cup ricotta cheese
• 80ml skim milk
• 1/2 cup grated Parmesan 
• 2 garlic cloves, finely grated
• 75g natural protein powder
• 100g butternut pumpkin, thinly sliced
• 100g bacon pieces 
• 2 mushrooms, thinly sliced
• 3/4 cup baby spinach, shredded
• 1-2 tomatoes, halved and sliced

Method:

• Preheat oven to 180 degrees Celicius and lightly spray a quiche tin with cooking spray 
• In a mixing bowl whisk the egg whites for 3-5 minutes until white and foamy
• Add in the whole egg, ricotta, milk, Parmesan and garlic and whisk until well combined
• Add in the protein powder in 2 batches whisking in until well combined and smooth with a custard like consistency 
• In a seperate bowl mix the pumpkin, bacon, spinach and mushroom and well mixed
• Spread the vegetables evenly over the prepared Quiche tin, pour the egg custard over the top and give a very loose quick stir
• Place the tomato slices gently on the top of the custard mixture 
• Bake for 40-45 minutes until set with a gentle wobble in the middle
• Allow to sit in the tin for 10 minutes to finish cooking, cool and set before slicing.
• 

Nutritional Value per portion (10):

• Calories: 135
• Total fat: 6.4g
• Total carbohydrates: 3.1g
• Protein: 14.5g

Recipe Notes: 

• Store covered 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 to.

Chocolate Fruit & Nut Protein Uglies

Makes: 18

Ingredients:

• 6 scoops chocolate protein powder
• 1/2 cup rolled oats 
• 1/2 cup almond meal
• 1/2 cup dark choc chips
• 1 cup sultanas 
• 1/2 cup chopped dried apricots
• 1 1/2 teaspoons baking powder
• 1 cup natural yoghurt
• 1/4 cup milk

Method:

• Preheat the oven to 180 degrees Celsius and line 2 trays with baking paper
• Place all ingredients into a mixing bowl and stir until well combined 
• Spoon a heaped tablespoon of mixture onto the prepare baking tray allowing at least 2cm between each ugly
• Bake for 20-25 minutes until golden and cooked through
• Allow to cool on a rack.

Nutritional Value per Ugly:

• Calories: 143
• Total fat: 5g
• Total carbohydrates: 18.5g
• Protein: 8g

Recipe Notes:

• Store in an air tight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• What is an ugly? It’s a Holly creation that is a hybrid between a scone, muffin and a biscuit. Easy to make, tasty to eat but UGLY to look at 😂

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 Cake

Serves: 1

Ingredients:

• 1 egg
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon wholemeal SR flour
• 1/4 teaspoon baking powder
• 2 teaspoons milk

Method:

• Lightly whisk all ingredients together 
• Spray a small 8cm skillet with cooking spray and heat over a medium heat
• Once warm pour in the mixture to cover the skillet
• Cook for 2 minutes until golden
• Gently flip the egg cake and cook the other side until golden and cooked through
• Serve immediately 

Nutritional Value per Egg Cake:

• Calories: 122
• Total fat: 6.2g
• Total carbohydrates: 6g
• Protein: 9.6g

Recipe Notes:

• Best served fresh
• This recipe is not freezer friendly
• Picture shown has the egg cake topped with breakfast salsa
• To make the breakfast salsa simmer 2 button mushrooms, 10 cherry tomatoes, a garlic clove & 1/2 cup baby spinach in 2 tablespoons of chicken stock until the liquid has evaporated.

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.

Savoury Protein Muffins 

Makes: 18

Ingredients:

• 200g butternut pumpkin, grated
• 1 small onion, finely diced 
• 200g cherry tomatoes, diced
• 200g feta, diced
• 250g rindless fat removed bacon, diced
• 4 garlic cloves, finely diced
• 20g fresh parsley, shredded 
• 1/2 cup grated cheese
• 2 teaspoons baking powder 
• 2 cups natural protein powder
• 3 eggs, lightly beaten 
• 1 cup protein enriched milk

Method:

• Preheat oven to 180 degrees Celsius and prepare 18 silicon muffin wells by spraying with cooking spray
• Combine all ingredients until just combined
• Spread the mixture evenly between the 18 wells
• Bake for 30 minutes or until golden and set
• Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely 

Nutritional Value per Muffin:

• Calories: 123
• Total fat: 4.3g
• Total carbohydrates: 2.9g
• Protein: 12.8g

Recipe Notes:

• Store in an airtight container below 27 degrees 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.

Vanilla Protein Pancakes

Makes: 6

Ingredients:

• 1 scoop vanilla protein powder
• 2 tablespoon rolled oats
• 1/2 teaspoon baking powder
• 1/3 cup light coconut milk
• 1/4 cup skim milk
• 1 egg white

Method:

• Place the protein powder, rolled oats and baking powder in a food processor and process until ground
• Add in both milks to the ground mixture and process until smooth
• In a small mixing bowl whisk the egg white until you have soft peaks
• Fold the egg mixture through the remaining batter
• Heat a heavy based frying pan over a medium heat and spray with cooking spray
• Add about 1/4 cup of the batter into the pre-heating frying pan and cook for approximately 2 minutes until the mixture starts forming bubbles on the surface
• Flip the pancake and cook for another 1-2 minutes until golden and cooked through

Nutritional Value per Pancake:

• Calories: 44
• Total fats: 1.1g
• Total carbohydrates: 3g
• Protein: 5.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days, the uncooked batter can be also stored in the fridge and cooking pancakes fresh as required
• This recipe is freezer friendly to be consumed within 3 months
• The picture shows the pancake topped with grilled mango, vanilla yoghurt and shredded coconut.

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 & Walnut Loaf

Makes: 2 loaves or 16 portions

Ingredients:

• 100g rolled oats
• 3 tablespoons natural protein powder
• 2 scoops vanilla protein powder 
• 2 tablespoons ground flaxseed 
• 2 teaspoons baking powder 
• 100g chopped walnuts 
• 2 large ripe bananas 
• 2 eggs
• 1/4 cup maple syrup 
• 1/2 cup low fat milk 

Method:

• Preheat oven to 180 degrees Celsius and line and grease two Loaf tins
• Place all the dry ingredients, excluding the walnuts, into a food processor and grind the oats until it’s a flour texture 
• In another mixing bowl mash the bananas then add the rest of the wet ingredients and mix until well combined
• Add the dry mixture and the walnuts into the wet mixture and mix until just combined
• Pour the mixture evenly between the prepared loaf tins 
• Bake in the preheated oven for 25-30 minutes until golden and a cake skewer comes out clean
• Allow to sit in the loaf tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

• Calories: 136
• Total fat: 6.2g
• Total carbohydrates: 12.8b
• Total protein: 8.6g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe 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.

Protein Enriched Veggie Fritters

Makes: 26 fritters

Ingredients:

• 90g onion, finely diced
• 80g carrot, grated
• 50g parsnip, grated
• 100g sweet potato, grated
• 100g broccoli & broccoli stem, grated
• 120g cauliflower & cauliflower stem, grated
• 150g zucchini, grated
• 25g fresh parsley, shredded
• 3 garlic cloves, finely grated
• 6 tablespoons natural protein powder
• 3/4 cup cottage cheese
• 1/4 cup grated Parmesan cheese
• 4 eggs, lightly beaten 

Method:

• Combine all ingredients in a mixing bowl until well combined
• Heat a frying pan over a medium-low heat and spray 
• Dollop 50g of the mixture into the frying pan and cook low and slow for 4-5 minutes until golden
• Very gently flip and cook for a further 3-4 minutes to allow the vegetables to cook through 
• Gently remove the fritters from the frying pan and transfer onto a chopping board in a single layer, they are very fragile when hot
• Allow to cool for 10 minutes to set before handling or moving to a plate
• Repeat until they are all cooked.

Nutritional Value per fritter:

• Calories: 47
• Total fat: 1.3g
• Total carbohydrates: 3.1g
• Protein: 6g

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious as a bread alternative topped with a poached egg for breakfast.

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 Protein Pancakes with Strawberry Sauce

Makes: 4 pancakes and 4 sauce portions 

Pancake Ingredients:

• 1 scoop chocolate protein powder
• 1/4 cup rolled oats
• 1/4 cup almond meal
• 1/2 teaspoon baking paper
• 1 small egg
• 1/4 cup protein enriched milk

Strawberry Sauce Ingredients:

• 3/4 cup frozen strawberries
• 1 tablespoon water
• 1 teaspoon sweetener

Pancakes Method:

• Place the protein powder, oats, almond meal and baking powder in a food processor and blend until smooth
• Add the egg and milk and process until you have a smooth batter
• Allow to sit for 10 minutes
• Heat a frying pan over a medium heat and spray with cooking spray
• Place 4 egg rings in the frying pan and evenly spread the batter between the 4 rings
• Cook for 2-3 minutes until golden
• Remove the egg ring and flip the pancakes and cook for another 1-2 minutes until golden

Sauce Method:

• Place all the ingredients in a small saucepan and bring to the boil
• Reduce the heat and simmer for 15 minutes stirring regularly and mashing with a fork while cooking
• Add a touch more water as necessary 

Nutritional Value per pancake:

• Calories: 116
• Total fats: 6g
• Total carbohydrates: 4.5g
• Protein: 9.3g

Nutritional Value per sauce portion:

• Calories: 10
• Total fats: 0g
• Total carbohydrates: 2.8g
• Protein: 0.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown also serves with a tablespoon of vanilla yoghurt.

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.