Chocolate Protein Balls

Chocolate Protein Balls

Makes: 6


Ingredients:

  • 2 scoops (60g) chocolate protein powder
  • 1/3 cup coconut flour
  • 1/4 cup rolled oats
  • 1 tablespoon cacao 
  • 1/4 cup coconut oil, melted
  • 1 teaspoon vanilla extract
  • 2 tablespoons water

Method: 

  • Place the protein powder, coconut flour, oats and cacao into a blender and process until the oats are ground and mixture is well combined
  • Pour the mixture into a bowl 
  • Add the coconut oil, vanilla and 1 tablespoon of water and use a butter knife to mixture until comes together
  • Add the remaining water gradually until it starts to form dough balls
  • Divide the mixture into 6 even portions and roll into balls
  • If desired roll in coconut or chopped nuts

Nutritional Value per Ball:

  • Calories: 172
  • Total fat: 10g
  • Total Carbohydrates: 10g
  • Sugar: 0.7g
  • Protein: 10.2g

Recipe Notes:

  • Store in an air tight container below 27 degrees 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 Brownies

Protein Brownies
Makes: 12


Ingredients:

  • 400g can black beans, drained and well rinsed
  • 2 scoops (60g) chocolate protein powder
  • 3 tablespoons cacao
  • 1 tablespoon coconut flour
  • 1 egg, lightly beanten
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • Pinch salt

Method:

  • Preheat the oven to 170 degrees Celsius and line a 9 inch square tin with baking paper and spraying with cooking spray
  • Place all ingredients into a food processor and blender until smooth, stopping a couple times to scrap down the sides of the bowl a couple times
  • Pour the batter into the prepared tin and even out
  • Bake for 15 minutes or until the top is set and the edges are pulling away from the sides
  • Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completed
  • Slice evenly into 12 pieces

Nutritional Value per portion:

  • Calories: 73
  • Total fats: 0.7g
  • Total carbohydrates: 7.8g
  • Sugars: 4.1g
  • Protein: 5.8g

Recipe Notes:

  • Store in an air tight container for a maximum of 5 day
  • 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.

 



Chai Spiced Protein Mini Cheesecakes

Chai Spiced Protein Mini Cheesecakes

Makes: 12


Base ingredients:

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

Cheesecake ingredients:

  • 300ml thickened cream
  • 2 teaspoon gelatine 
  • 125g extra light cream cheese
  • 2 teaspoons xylitol 
  • 2 scoops vanilla protein powder 
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon all spice
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon ground cloves

**Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

Method:

  • To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
  • Add the coconut oil and use a knife to mix well
  • Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
  • Refrigerate while you prepare the filling
  • To prepare the filling use electric beaters to whip the cream and set aside
  • Dissolve the gelatine in 2 tablespoons of boiling water
  • Add the cream cheese, xylitol, spices and protein powder to the gelatine and process until smooth 
  • Use a spatula to fold the spiced cream cheese mixture through the whipped cream
  • Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

  • Calories: 201
  • Total fat: 14.7g
  • Total carbohydrates: 5.8g
  • Sugars: 1.5g
  • Protein: 10.1g

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.



After Dinner Mint Mini Cheesecake

After Dinner Mint Mini Cheesecake

Makes: 12


Base Ingredients:

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

Cheesecake Ingredients:

  • 300ml heavy cream
  • 3 teaspoons gelatine
  • 125g extra light cream cheese
  • 2 scoops (60g) vanilla protein powder 
  • 1 scoop (30g) chocolate protein powder
  • 2 teaspoon peppermint essence
  • Green food colouring, optional

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 cheesecake 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 and cream cheese into a bullet blender and process until smooth
  • Fold the cream cheese mixture through the whipped cream until well combined
  • Split this into 2 uneven portion
  • Into the smaller portion (approximately one third of the cream mixture) add in the scoop of chocolate protein powder and beat lightly with the electric beaters until just combined
  • Spoon the mixture evenly between the base of 12 wells in the cheesecake pan
  • Place in the fridge while you prepare the remaining cheesecake filling
  • Into the larger position add the 2 scoops vanilla protein powder, peppermint essense and the food colouring and lightly beat until just combined and until you achieve your desired colour
  • Spoon the mixture evenly on top of the chocolate cheesecake mixture 
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Mini Cheesecake:

  • Calories: 215
  • Total fat: 16.8g
  • Total carbohydrates: 3.2g
  • Protein: 12.6g

Recipe Notes:

  • Picture shown has the mini cheesecake topped with crushed peppermint crisp that is not included in the nutritional information 
  • 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.



Chocolate Hazelnut Protein Discs

Chocolate Hazelnut Protein Discs

Makes: 30


Ingredients:

  • 1 1/2 cups hazelnut meal
  • 5 scoops (150g) chocolate protein powder 
  • 1 1/2 cups rolled oats 
  • 1/2 cup almond meal
  • 1/2 cup cashew butter
  • 1/4 cup coconut oil, melted
  • 1/4 cup chia seeds 

Method:

  • Combine all ingredients into a high powered food processor and process until well combined and starts to ball together 
  • Split the mixture into 2 even portions and in plastic wrap roll into an even log shape approximately 3cm thick 
  • Place in the freezer for 30 minutes
  • Unwrap the logs and slice in 1cm thick Discs
  • Store in a zip lock bag in the freezer.

Nutritional Value per disc: 

  • Calories: 135
  • Total fat: 9.3g
  • Total carbohydrates: 5.9g
  • Protein: 7.1g

Recipe Notes:

  • Store in a zip lock bag in the freezer 
  • Cashew butter can be replaced with peanut butter or almond butter if desired
  • 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.



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.