Snickers Protein Discs

Makes: 24

Ingredients:

• 3/4 cup smooth organic peanut butter
• 4 scoops chocolate protein powder 
• 100g pitted dates 
• 1/2 cup rice malt syrup

Method:

• Place all ingredients into a high power food processor and process until it Balls around the blades
• Split the mixture into two even portions 
• Roll each portion into and roughly into an even log shape 
• Roll the log tightly in plastic wrap and compress the log finishing with each log to be  approximately 2cm round and 12cm long
• Place the wrapped log in the freezer for an hour
• Remove the plastic wrap and slice into 1cm Discs 

Nutritional Value per disc:

• Calories: 129
• Total fat: 4.2g
• Total carbohydrates: 13g
• Protein: 5.3g

Recipe Notes: 

• Store in a zip lock bag in the freezer for up to 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.

Chocolate Protein Mug Cakes

Makes:2 

Ingredients:

• 1 scoop chocolate protein powder
• 1 tablespoon almond meal 
• 1 tablespoon organic smooth peanut butter 
• 1 teaspoon baking powder
• 1 teaspoon xylitol
• 1 teaspoon vanilla
• 1 egg
• 1/4 cup skim milk

Method:

• Place all ingredients into a food processor or bullet blender and process until smooth
• Pour the mixture between 2 small bowls or mugs
• Cook for 60-90 seconds in microwave until middle is just set. Time will vary greatly between microwave strengths

Nutritional Value:

• Calories: 172
• Protein: 16.4g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 3 days 
• This recipe is not freezer friendly 
• Picture shown serves topped with Greek yoghurt and dried goji berries.

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.

Macaron Inspied Protein Cookies

Makes: 40 cookies or 20 sandwich cookies 

Ingredients:

• 1 cup almond meal
• 3 scoops chocolate protein powder 
• 6 egg whites
• 3 teaspoons stevia or xylitol 

Method:

• Preheat the oven to 140 degrees Celsius and either line 2 baking trays with baking paper or have 2 silicon macaron trays ready
• Mix together the almond meal and protein powder in a small mixing bowl
• In another clean dry bowl beat the egg whites until you have stiff white peaks 
• Add in the stevia to the egg whites and beat until mixed through, do not overwhip
• Add in half of the dry mixture to the egg white folding through with a spatula until just combined
• Repeat with the remaining dry mixture until just combined
• Spoon the mixture into a piping bag or ziplock bag and cut off the tip
• Pipe the mixture into 2cm circles across the prepare trays
• Allow the piped Cookies to sit on the trays for 15-20 minutes 
• Place the trays in the oven and cook for 2 minutes
• Open the oven door to release any excess moisture then shut the door allowing the cookies to finish baking for another 15-18 minutes
• Transfer to a wire rack to cool

Nutritional Value per single cookie:

Note: double for a sandwich cookie and add the NV of you chosen filling

• Calories: 27
• Total fat: 1.5g
• Total carbohydrates: 0.4g
• Protein: 2.5g

Recipe Notes:

• Picture shown has the following fillings from left to right; natural smooth peanut butter, cream cheese with raspberry chia jam and organic chocolate coconut spread 
• Store in an air tight container for up to 7 days
• This recipe is not suitable for the freezer.

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.

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.

Lemon Lime Ricotta Protein Cakes

Makes:12

Ingredients:

• 375g full fat Ricotta 
• 3/4 cup low fat vanilla yoghurt
• 2 scoops vanilla protein powder
• 1 medium-large lemon
• 1 small lime
• 5 eggs, separated 
• 1 1/2 teaspoon cream of tartar
• 2 packets sweetener 

Method:

• Preheat oven to 150 degrees Celcius
• Beat the egg whites until it has soft peaks
• Add in the sweetener and cream of tartar and beat for another 10-15 seconds to mix through 
• In another box beat the egg yolks, Ricotta, yoghurt, protein powder until just combined
• Add in the juice and zest from both the lemon and the lime and beat for 30 seconds
• Use a spatula to gently fold in 1/2 of the egg white mixture
• Fold in the remaining egg whites until just combined, do not over mix or you will loose air in the cakes
• Spray 12 silicon muffin tray wells with cooking spray and evenly spread the mixture across the 12 muffin cases
• Bake in the preheated oven for 40-45 minutes
• Allow to cool in the silicon trays before popping out to cool completely on a wire rack
• Once cooled completely store in the fridge overnight before serving

Nutritional Value per Cake:

• Calories: 115
• Total Fat: 6.5g
• Total carbohydrates: 4.3g
• Protein: 10g

Recipe notes:

• Delicious served topped with a dollop of natural yoghurt and fresh berries
• Store in an air tight container in the fridge for a maximum of 5 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.

Protein Brownie Bites

Makes: 60

Ingredients:

• 150g walnuts
• 250g pitted prunes
• 3 scoops chocolate protein powder
• 2 tablespoons coconut oil
• 2 tablespoons maple syrup 
• 1 teaspoon vanilla extract 
• Pinch salt 

Method:

• Place all ingredients into a high powered food processor and blend until it resembles textured breadcrumbs
• Pinch 10g of mixture together and squash in the palm of your hands to firmly pack the mixture together then roll into a bowl
• Repeat until all mixture is used 

Nutritional Value per Ball:

• Calories: 40
• Total fat: 2.2g
• Cholesterol: 0mg
• Sodium: 0.1mg
• Total carbohydrates: 4.1g
• Protein: 1.5g

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
• For best freezer results, snap freeze the balls on a silicon mat and once frozen transfer to a zip lock bag

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.

Muesli Protein Balls

Makes: 70 balls

Ingredients:

• 1 cup pitted dates
• 2 1/2 cups toasted muesli
• 2 scoops vanilla protein powder
• 1/3 cup maple syrup
• 1/4 cup melted coconut oil

Method:

• Place all ingredients into a food processor and blend until smooth
• It will appear like breadcrumbs but when pinched together it will come together
• Roll the mixture into teaspoon sized balls

Nutritional Value per ball:

• Calories: 33
• Total Fat: 1g
• Cholesterol: 0mg
• Sodium: 7.2mg
• Potassium: 35.1mg
• Total Carbohydrates: 5.7g
• Dietary Fibre: 0.4g
• Protein: 1g

Recipe Notes:

• Store in an airtight container in the fridge for up to 1 week
• 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.

Lemon Ricotta Cheesecake Berry Parfaits

Makes: 6 small portions

Ingredients:

• 1 tablespoon water
• 1 teaspoon gelatine powder
• 2/3 cup low fat smooth ricotta
• 1/3 cup low fat vanilla yoghurt
• 1 tablespoon lemon juice
• 1 tablespoon lemon zest
• 1 teaspoon stevia or sweetener (or to your taste)
• 125g fresh blueberries
• 125g fresh strawberries

Method:

• Place the water and gelatine in a small glass, place the glass in a bowl of boiling water and sit for 5 minutes to allow the gelatine to dissolve
• Place the gelatine mix, ricotta, yoghurt, lemon juice, lemon zest and half of the stevia in a bullet style and process until smooth
• Spread the mixture evenly between 6 small ramekins, small glass or another storage container
• Chop the strawberries thinly and mix with the blueberries and the remaining sweetener
• Sprinkle the berry mixture evenly over the top of each container
• Place in the fridge to set for a minimum of 4 hours or preferably overnight.

Nutritional Information per serve:

• Calories: 90.3
• Total fat: 2.3g
• Cholesterol: 6.6mg
• Sodium: 56.6mg
• Total Carbs: 12.6g
• Dietary Fibre: 1.5g
• Protein: 5.1g

Recipe Notes:

• Store covered in the fridge for a maximum of five (5) days
• This recipe is not freezer friendly

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.