NutNana Bar

Makes: 20

Ingredients:

2 large bananas
2 pears
1/2 cup unsweetened apple purée
4 tablespoons coconut oil
1/3 cup milk
2 eggs
3 scoops (90g) vanilla protein powder
1 & 1/2 cups rolled oats
1 cup chopped mixed nuts
2 tablespoons chia seeds
1 & 1/2 teaspoons nutmeg

Method:

Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
Peel the bananas and roughly dice into even sized pieces.
Core and grate the pears.
Add in the eggs, coconut oil, milk and apple purée and mix until well combined
Add in the remaining ingredients and mix until just combined
Pour into the prepared slice tin evenly pressing down
Bake for 30-35 minutes until golden and a cake skewer comes out clear
Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
Slice into even sized pieces with a bread knife

Nutritional Value per portion:

Calories: 139
Total fats: 7.3g
Total carbohydrates: 12.6g
Sugars: 4.1g
Protein: 7.2g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 5 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

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.

Low Carb Chocolate Cupcakes

Makes: 6

Ingredients:

3/4 cup almond flour
1 teaspoon baking powder
2 tablespoons cocoa
2 tablespoons stevia
1/2 teaspoon instant coffee powder
1 egg
1 teaspoon vanilla
3 tablespoon melted butter
2 tablespoon milk

Method:

Preheat the oven to 160 degrees Celsius and line a muffin tray with 6 cupcake liners
Mix all the dry ingredients together in a mixing bowl
In a second mixing bowl whisk together all the wet ingredients
Fold the wet ingredients into the dry ingredients until just combined
Divide the mixture evenly into the 6 cupcake liners
Bake for 20-25 minutes or until a cake skewer comes out clean

Nutritional Value per Cupcake:

Calories: 95
Total fat: 8.6g
Total carbohydrates: 2.3g
Total sugar: 0.2g
Protein: 2.5g

Recipe Notes:

Store in an airtight container for up to 5 days
This recipe is freezer friendly to be consumed within 6 months

Mushroom and Bacon Wonton Quiches

Makes: 15

Ingredients:

15 wonton wrappers
8 eggs
150g sour cream
1/2 cup grated Parmesan
1/2 cup grated mozzarella
2 garlic cloves
1/3 leek, halved and finely shredded
250g lean bacon
150g button mushrooms

Method:

Preheat the oven to 180 degrees Celsius
Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
Chop the bacon and mushroom into even sized pieces and add into the egg mix with the shredded leek, stirring until well combined
Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
Bake for 25-30 minutes or until golden and cooked through
Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

Calories: 110
Total fat: 5.7g
Total carbohydrates: 5.5g
Sugar: 0.4g
Protein: 9.9g

Recipe Notes:

Store covered in the fridge for a maximum of 2 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.

Chicken & Asparagus Wonton Quiches

Makes: 14

Ingredients:

14 wonton wrappers
8 eggs
150g sour cream
1/2 cup grated Parmesan
1/2 cup grated mozzarella
2 garlic cloves
1/3 leek, halved and finely shredded
250g roast chicken
1 bunch (7 spears) fresh asparagus

Method:

Preheat the oven to 180 degrees Celsius
Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs
Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined
Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
Bake for 25-30 minutes or until golden and cooked through
Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

Calories: 125
Total fat: 7g
Total carbohydrates: 5.2g
Sugar: 0.2g
Protein: 10.1g

Recipe Notes:

Store covered in the fridge for a maximum of 2 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.

Pumpkin & Feta Sausage Rolls

Makes: 20 portions (2 pieces for portion)

Ingredients:

5 mountain bread wraps
800g pumpkin
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1 onion, finely diced
2/3 cup frozen peas
2/3 cup frozen corn kernels
2/3 cup breadcrumbs
2 scoops (60g) pure protein powder
1 egg
200 feta cheese, crumbled

Method:

Peel and chop the pumpkin into even sized pieces, simmer in water until cooked through
Drain well and return to the saucepan and placed back on the heat for 30-60 seconds to ensure all moisture in the bottom of the saucepan has evaporated
Set aside to cool for 10-20 minutes
Preheat oven to 180 degrees Celsius and line 2 trays with baking paper
Use a fork to roughly mash the pumpkin
Add all remaining ingredients (except the mountain bread) into the pumpkin and stir until well combined
Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
Divide the mixture into 10 even portions
Using 1 half of a wrap evenly spread 1 portion of the filling down the slightly off centre down the middle of the wrap in a sausage shape
Fold the smaller portion over the filling
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 filling portions
Brush the tops of the sausage rolls with egg wash
Bake in the pre-heated oven for 25 minutes
Allow to cool for 10 minutes on the tray before cutting into portions
Cut each full sausage roll into 4 pieces, a portion is 2 pieces.

Nutritional Value per portion (2 pieces)

Calories: 82
Total fats: 1.5g
Total carbohydrates: 9.4
Sugars: 2.7g
Protein: 6.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days

• This recipe is freezer friendly to be consumed within 6 months

• 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.

Hedgehog Protein Cookies

Makes: 18 cookies

Ingredients:

200g smooth peanut butter
2 scoops (60g) chocolate protein powder
1 tablespoon cacao powder
1 egg
1/4 cup high protein milk
1/2 cup sugar free dark choc chips
1/2 cup chopped walnuts

Method:

Preheat the oven to 180 degrees Celsius and line a tray with baking paper
Place all ingredients into a large bowl and mix until well combined
Spoon the mixture out evenly on the prepared baking tray an press flat with the back of the spoon
Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

Calories: 118
Total fat: 8.9g
Total carbohydrates: 4.6g
Sugars: 0.6g
Protein: 7g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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

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.

White Choc Macadamia Protein Cookies

Makes: 15 cookies

Ingredients:

200g cashew butter
2 scoops (60g) vanilla protein powder
1 egg
1/2 cup chopped macadamia nuts
1/2 cup white chocolate chips
2 tablespoons high protein milk

Method:

Preheat the oven to 180 degrees Celsius and line a tray with baking paper
Place all ingredients except the milk into a large bowl and mix until well combined
Gradually add the milk until the mixture balls together into a dough like consistency (the amount of milk may vary depending on the type of cashew butter used)
Roll the dough into 15 even sized balls and place on the baking tray with 4-5cm between each dough ball
Lightly spray the tip of a fork with cooking spray and press down onto each dough ball to slightly flatten
Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

Calories: 132
Total fat: 10.5g
Total carbohydrates: 5g
Total sugar: 0.5g
Protein: 6g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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

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 Banana Bread

Makes: 10 portions

Ingredients:

3 bananas
2 eggs
1/2 cup milk
1/4 cup sugar free maple syrup
3 scoops (90g) vanilla protein powder
1/4 cup coconut flour
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
Break the bananas up into even sized pieces and mash with a fork or potato masher
Add in the eggs, sugar free maple syrup and milk mixing until well combined
In a second mixing bowl combine the protein powder, coconut flour, baking powder, cinnamon, nutmeg and salt mixing until well combined
Add the dry mixture into the wet mixture and fold through until well combined
Pour the batter into the prepared tin and bake for 30 minutes in the oven
Cover loosely with alfoil and cook for another 20-30 minutes until a cake skewer comes out clean.
Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

Calories: 100
Total fat: 1.6g
Total carbohydrates: 11.6g
Sugars: 6g
Protein: 10.1g

Recipe Notes:

Store in an air tight container in the fridge for up to 5 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

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.

Fruity Oat Bar

Makes: 10 bars

Ingredients:

3 bananas
1/2 cup unsweetened apple purée
2 eggs
3 scoops (90g) vanilla protein powder
1 cup quick oats
1 tablespoon coconut flour
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
Peel the banana and roughly break up into even sized pieces and mash using a fork or potato masher
Add in the apple puree and egg mixing until well combined
Add in the remaining ingredients and stir through until well combined
Pour the batter evenly into the prepared tin
Bake for 20-25 minutes until golden and set
Remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely
Cut into 12 even sized pieces

Nutritional Value per portion:

Calories: 122
Total fat: 1.8g
Total carbohydrates: 16.4g
Sugars: 5.7g
Protein: 10.8g

Recipe Notes:

Store in an airtight container in the fridge for a maximum of 5 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

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.

Sticky Date Protein Muffin

Makes: 10 muffins

Ingredients:

200g pitted dates, chopped
100g Walden farms no added sugar caramel dip
2 eggs
1/2 cup milk
3 scoops (90g) pure protein powder
1/4 cup coconut flour
1/2 cup almond meal
2 teaspoons baking powder

Method:

Chop the dates into even sized pieces and set aside
Place the eggs, caramel dip and milk into a mixing bowl and whisk together
Add in the chopped dates and mix well
Stir the protein powder, coconut flour, almond meal and baking powder together and mix until well combined
Fold the dry mixture into the wet mixture and set aside
Preheat your oven to 180 degrees Celsius and spray a silicon muffin tray with cooking spray
When the oven has come to 180 degrees remix the batter so it is well combined then spoon evenly into 10 muffin wells
Bake for 15-20 minutes until golden or a cake skewer comes out clean and dry
Once cooked allow to cool on a wire cooling wrap before enjoying

Nutritional Value per muffin:

Calories: 162
Total fat: 4.9g
Total carbohydrates: 18.5g
Sugars: 16.1g
Protein: 11.4g

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
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

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.