Chocolate Protein Mug Cake

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

Vanilla Protein Pancakes

Makes: 6

Protein Pancale

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.

Protein Cookies

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

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.

Lemon Lime Ricotta Protein Cakes

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.

Lemon Ricotta Cheesecake Berry Parfaits

Lemon Ricotta Cheesecake Berry Parfaits

Makes: 6 small portions

Parfait

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

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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 & Dairy Free Diabetic Friendly Strawberry Tart

Egg and Dairy Free Diabetic Friendly Strawberry Tart

Serves:8-12 people

Pastry Ingredients:

1 cup plain flour
1/4 cup wholemeal plain flour
1/4 cup almond milk
3 tablespoons canola oil
Pinch Salt

Filling Ingredients:

250g strawberry, fresh or frozen
1 punnet fresh strawberries
1 cup water
1/4 cup xylitol
2 tablespoons corn flour
Red food colouring

Method:

Preheat your oven to 220 degrees Celsius and prepare a tart tin by well spraying with cooking spray
To prepare the pastry mix the flours with the salt and create a well in the middle
Mix together the milk and oil the pour into the well in the flour
Combine with a butter knife until a dough ball forms
Turn the dough onto a lightly floured surface and slightly flatten the dough
Place the dough between 2 pieces of baking paper and rough dough into a circle large enough to cover the base and sides of your tart tine
Remove the top layer of baking paper and then gently flip the rolled pastry into the prepared tin and press the pastry into the corner
Cut off any excess pastry from the top, and if necessary use this to patch any holes created in the pastry base
Using the tip of a fork pierce the pastry all over, base and sides, of the prepared pastry and then bake in the preheated oven for 10-12 minutes or until golden.
To prepare the filling, place the 250g of fresh or frozen strawberries into a food processor with the water and blend until smooth
Pour this mixture into a small saucepan, add in the xylitol and the corn flour and whisk until well combined
Bring the strawberry mixture to the boil and then simmer over a medium heat for about 5 minutes
If you prefer a strawberry red colour gradually add in red colouring one drop at a time until you get your desired colout
Cool this mixture to room temperature
Cut the fresh strawberries into even sized wedges and then stir through the filling mixture
Pour the filling into the tart shell and put in the fridge to chill for a minimum of 4 hours but preferably overnight.

Recipe Notes:

Store covered in the fridge for a maximum of 3 days
This recipe is not freezer friendly
You are able to add up 3 additional punnets of fresh chopped strawberries for a fuller and fresher pie, one punnet has been used in the picture

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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.