Coffee Protein Discs

Coffee Protein Discs 

Makes: 36



Ingredients:

  • 250g pitted prunes 
  • 200ml cold press coffee
  • 100g cashews
  • 250g oats 
  • 150g desiccated coconut 
  • 50g almond meal
  • 5 scoops (150g) pure protein powder 
  • 2 tablespoons coconut flour 

Method: 

  • Soak the prunes in the cold press coffee for a minimum of 4 hours but preferably overnight 
  • Place the cashews, oats, coconut, almond meal and protein powder in a high powered food processor and process until a meal like texture 
  • Add the soaked prunes and excess liquid into the food processor and process until it comes together in a ball
  • Split the mixture into 3 even portions and using damp hand roll into a log shape 
  • Roll the logs in the coconut flour to coat the outside, this is an important step as these discs are “stickier”‘than other C4K Kitchen protein discs
  • Roll the coconut flour coated logs in plastic wrap and freeze for at least 1 hour before slicing
  • Place the individually sliced protein discs in a zip lock bag and store in the freezer.

Nutritional Value per disc: 

  • Calories: 86
  • Total fat: 5.5g
  • Total carbohydrates: 8.1g
  • Protein: 6.2g

Recipe Notes: 

  • Store sliced in the freezer in a zip lock bag for up to 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 Raspberry Jam

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.



Vanilla Protein Slab Cake

Vanilla Protein Slab Cakes

Makes: 20 portions


Ingredients:

  • 2 eggs
  • 1/3 cup egg whites
  • 1 cup milk
  • 1/3 cup maple syrup 
  • 2 scoops (60g) vanilla protein powder 
  • 3/4 cup coconut flour 
  • 2 teaspoons baking powder 
  • 1/2 teaspoon baking soda 
  • 1/2 teaspoon salt

Method: 

  • Preheat oven the 170 degrees Celsius and prepare a brownie tin by spraying and lining with baking paper
  • Place the eggs, egg white, milk, syrup and protein powder and use electric beaters to beat the mixture until light and foamy 
  • Add in the remaining ingredients and beat on a low speed until just combined
  • Pour the batter into the prepared brownie tin and bake for 20-25 minutes or until a cake skewer comes out clean 
  • Allow to cool in the tin for 20 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Portion:

  • Calories: 57
  • Total fat: 1.3g
  • Total carbohydrates: 6.7g
  • Protein: 4.5g

Recipe Notes: 

  • Store in an airtight container below 27 degrees 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 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.



Chunky Apple Custard

Chunky Apple Custard 

Makes: 8 portions 


Ingredients:

  • 800g can pie apples 
  • 2/3 cup milk
  • 2 scoops (60g) pure protein powder 
  • 2 eggs 
  • 2 tablespoons xylitol 
  • 3 tablespoons coconut oil, melted

Method: 

  • Place 1/4 of the can of apples in a blender with the protein powder, milk, eggs and xylitol 
  • Blend until smooth
  • Pour into a heavy based saucepan and add in the melted coconut oil and whisk until well combined
  • Turn on the heat to a medium low level and continually whisk over the heat until the Custard thickens, approximately 10 minutes 
  • Remove from the heat, add the remaining all can of the apples and stir through until well coated 
  • Evenly spread the Custard between 8 containers and lightly dust with cinnamon
  • Can be eaten warm or cold 

Nutritional Value per Portion: 

  • Calories: 136 
  • Total fat: 7.4g
  • Total carbohydrates: 15.5g
  • Protein: 9g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 5 days 
  • This recipe is freezer friendly to be consumed within 3 months
  • If you prefer a thinner style Custard add an extra 1/3 cup of milk
  • 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.



Lemon Tarts 

Lemon Tarts 

Makes: 9


Ingredients:

  • 9 wonton wrappers
  • 2 large lemons, zest and juice
  • 1 (30g) scoop pure protein powder
  • 1/4 cup xylitol*
  • 2 eggs
  • 3 tablespoons coconut oil, melted

Method:

  • Preheat the oven to 180 degrees Celsius
  • Lightly spray a silicon muffin tray and lime 9 wells with a wonton wrappers
  • Lightly spray the top side with cooking spray
  • Bake for 10 minutes of until golden
  • Remove from the muffin tray and allow to cook completely while you prepare the filling
  • Place the lemon juice, lemon zest, protein powder, xylitol and eggs in a bullet blender and process until smooth
  • Pour the mixture into a small non stick saucepan and the melted coconut oil
  • Over a low heat continually whisk until thickened, this will take between 5-10 minutes
  • Spoon the mixture evenly between the cooled baked wonton shells
  • Allow to sit for 10 minutes minimum for the Curd to set

Nutritional Value per Tart:

  • Calories: 81
  • Total fat: 5.9g
  • Total carbohydrates: 9.2g
  • Protein: 5g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 7 days
  • This recipe is not freezer friendly
  • Xylitol can be replaced with any low calorie sweetener of your choice
  • 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.



Lemon Curd Mini Cheesecakes

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups




Base Ingredients: 

  • 1/2 cup almond meal
  • 1 (30g) scoop vanilla protein powder
  • 1 teaspoon xylitol
  • 1/4 cup coconut oil, melted

Lemon Curd Mousse Ingredients:

Method: 

  • To prepare the base mix all the ingredients into a small mixing bowl until well combined 
  • Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly 
  • Place the cheesecake pan in the fridge while you prepare the Mousse filling
  • Whip the cream until it forms soft peaks then set aside 
  • Dissolve the gelatine in 1 tablespoon of boiling water 
  • Add the gelatine mix, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
  • Fold the Curd mixture through the whipped cream until well combined
  • Spoon the mixture evenly between the 12 wells in the cheesecake pan
  • Spoon the extra mixture evenly into 4 muffin cups
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

  • Calories: 188
  • Total fat: 15.5g
  • Total carbohydrates: 5.5g
  • Protein: 11.1g

Nutritional Value per Mousse Cup: 

  • Calories: 127
  • Total fat: 8.3g
  • Total carbohydrates: 4.3g
  • Protein: 7.8g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 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 Lemon Curd

Protein Lemon Curd

Makes: approximately 350ml


Ingredients:

  • 2 large lemons, zest and juice
  • 1 (30g) scoop pure protein powder
  • 1/4 cup xylitol*
  • 2 eggs 
  • 3 tablespoons coconut oil, melted 

*xylitol can be replaced with your low calories sweetener of choice

Method:

  • Place the lemon juice, lemon zest, protein powder, xylitol  and eggs in a bullet blender and process until smooth
  • Pour the mixture into a small non stick saucepan and the melted coconut oil
  • Over a low heat continually whisk until thickened, this will take between 5-10 minutes
  • Transfer to air tight container to cool completely, it will continue to thicken as it cools

Nutrition value for complete recipe:

  • Calories: 580
  • Total fats: 51.9g 
  • Total carbohydrates: 55.7g
  • Protein: 39.1g

Recipe Notes: 

  • Store in an air tight container in the fridge for a maximum of 7 days 
  • This recipe is freezer friendly but is best fresh
  • To have a thinner Curd add 1 tablespoon of water
  • 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

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. 



Chocolate Meringue Protein Cookies

Chocolate Meringue Protein Cookies

Makes: 36 cookies
Ingredients:

  • ½ cup caster sugar
  • 2 scoop chocolate protein powder
  • ½ teaspoon cinnamon
  • 4 eggs whites
  • ¼ teaspoon cream of tartar

Method:

  • Preheat the oven to 120 degrees Celsius and over 2 baking sheets with alfoil
  • Combine the sugar, protein powder and cinnamon until well mixed and set aside
  • Place the egg whites in a mix master and whisk with the cream of tartar until foamy
  • Raise the speed to medium and add in a tablespoon of the dry mixture at a time
  • Continue to whip until all the dry mixture is included and until the mixture forms stiff peaks
  • Spoon the mixture into a piping bag and pipe the mixture into 3cm circles
  • Bake for 75 minutes and turn off the oven but do not open the oven door
  • Leave the trays in the oven for 60 minutes before removing from the oven and placing on a cooling rack.

Nutritional Value per Cookie:

  • Calories: 26
  • Total fat: 0g
  • Total carbohydrates: 3.6g 
  • Protein: 3g 

Recipe Notes:

  • Store in an airtight container for a maximum of 10 days
  • 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 Bites  

Cherry Ripe Bites

Makes: 24 bites


Ingredients:

  • 420g pitted cherries, drained
  • 1/2 cup shredded coconut
  • 2 scoops (60g) vanilla protein powder 
  • 2 tablespoons chia seeds
  • 2 tablespoons coconut oil
  • 1 tablespoon coconut flour
  • 150g 90% dark chocolate 

Method:

  • Line a loaf tin with plastic wrap
  • Place all ingredients, except the dark chocolate, into a food processor and process until combined 
  • Spread the mixture evenly into the lined loaf tin and refrigerate overnight
  • Remove the cherry slice and cut evenly into 24 cubes
  • Break up the chocolate and place in a clean and dry metal or glass bowl
  • Sit the bowl over a simmering saucepan of water ensuring the water doesn’t touch the base of the container with the chocolate 
  • Stir with a butter knife until the chocolate is 3/4 melted
  • Remove from the heat and continue to stir until fully melted 
  • Gently roll each of the 24 cherry bites in the chocolate until lightly coated 
  • Allow the chocolate to set for a minimum of an hour before enjoying.

Nutritional Value per Bite:

  • Calories: 126
  • Total fats: 9.9g
  • Total carbohydrates: 8.8g 
  • Protein: 4g

Recipe Notes

  • Store in an airtight container in the fridge for a maximum of 7 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  •  Protein powder used in the recipe is Protein Supplies Australia WPI vanilla 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.