Passionfruit Peach Breakfast Smoothie

Passionfruit Peach Breakfast Smoothie

Makes: 1 serve

Ingredients:

  • 1/4 cup rolled oats
  • 100g Passionfruit Chobani yoghurt
  • 1/4 cup diced peaches (fresh or canned)
  • 1/2 cup milk
  • 1/2 scoop (15g) vanilla protein powder

Method:

  • Place all ingredients into a blender or food processor and blend until smooth
  • Serve immediately

Nutritional Value per serve:

  • Calories: 271
  • Total fat: 1.4g
  • Total carbohydrates: 35g
  • Sugars: 12.4g
  • Protein: 27.8g

Recipe Notes:

  • This recipe is best served fresh
  • 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.



Coffee Protein Up & Go Go Go

Coffee Protein Up & Go Go Go

Serves: 1

Ingredients:

  • 1 weetbix biscuit
  • 1/4 cup boiling water
  • 2 teaspoons instant coffee
  • 1 teaspoon low calorie sweetener
  • 1/2 cup high protein milk
  • 1/2 scoop (15g) vanilla protein powder

Method:

  • Dissolve the coffee and sweetener is the boiling water and then crush the weetbix biscuit into the coffee mixture
  • Place in the fridge to soak overnight
  • Add the milk and protein powder then blend until smooth
  • Serve and enjoy immediately.

Nutritional Value per serve:

  • Calories: 160
  • Total fat: 2.6g
  • Total carbohydrates: 19.5g
  • Sugars: 10.3g
  • Protein: 22.8g

Recipe Notes:

  • Best served fresh

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 Up & Go Go Go

Chocolate Protein Up & Go Go Go
Serves: 1

Ingredients:

  • 1 weetbix biscuits
  • 1/2 cup milk
  • 1/2 cup water
  • 1 scoop (30g) chocolate protein powder
  • 1 teaspoon cacao
  • 1/2 teaspoon maple syrup (optional)

Method:

  • Place a crushed weetbix in a bowl and cover with the milk, place in the refrigerator overnight to soak
  • Place the soaked weetbix and milk mixture in a blender with all remaining ingredient a blender and process until smooth and well combined.
  • Serve immediately.

Nutritional Value per recipe:

  • Calories: 218
  • Total fats: 0.6g
  • Total carbohydrates: 18.2g
  • Sugars: 8.1g
  • Protein: 32.2g

Recipe Notes:

  • Best served freshly blended
  • 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 Hot Chocolate

Protein Hot Chocolate
Serves: 1

Ingredients:

  • 1 cup low fat high protein milk
  • 1 teaspoon vanilla extract
  • 1/2 scoop (15g) chocolate protein powder
  • 1 tablespoon unsweetened cacao
  • 1/2 teaspoon low calorie sweetener

Method:

  • Place all ingredients into a blender and process until the protein powder is well mixed
  • Pour the mixture into a small heavy based saucepan and gradually heat over a low to medium heat continually whisking until it is at your preferred temperature but do not overheat or bring to the boil

Nutritional Value per serve:

  • Calories: 192
  • Total fats: 3.1g
  • Total carbohydrates: 17.1g
  • Sugars: 1
  • Protein: 25.8g

Recipe Notes:

  • To reduce calories use half milk and half water rather than all milk
  • Best served fresh
  • 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 Protein Shot

Chai Protein Shot

Serves: 1


Ingredients:

  • 1/2 cup skim milk
  • 1 scoop (30g) vanilla protein powder
  • 1 teaspoon vanilla extract 
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon all spice 
  • 1/4 teaspoon ground ginger 
  • 1/8 teaspoon ground cardamom
  • 1/8 teaspoon ground cloves 

Method:

  • Place all ingredients into a blender and process until smooth
  • Pour into your serving glass and drink straight away 

Nutritional Value per serve:

  • Calories: 178
  • Total fats: 0.3g
  • Total carbohydrates: 8.9g
  • Sugars: 6.1g
  • Protein: 30.1g

Recipe Notes:

  • Best served freshly made
  • 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.



Tropical Fruit Smoothie

Tropical Fruit Smoothie

Serves: 1 portion

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Ingredients:

  • 1/2 cup frozen mango pieces
  • 1/2 large banana, peeled and chopped
  • 1/2 cup orange and mango juice
  • 1/4 cup apple juice
  • 1 tablespoon natural protein powder

Method:

  • Place all ingredients into a bullet style blender and process until smooth.

Nutritional Value per serve:

  • Calories: 246.5
  • Total Fat: 1.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 132.7 mg
  • Total Carbs: 43.7 g
  • Dietary Fiber: 3.1 g
  • Protein: 17.0 g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours.  To serve re-blend immediately before serving
  • 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.

 



Banana Maple Smoothie

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Banana Maple Smoothie

Serves: 1 small portion

Banana Maple Smoothie

Ingredients:

  • 1/2 large banana, peeled and sliced
  • 1/2 cup light protein enriched milk
  • 1/4 cup low fat vanilla yoghurt
  • 1/2 scoop vanilla protein powder
  • 1 teaspoon pure maple syrup

Method:

  • Place all ingredients into a bullet style blender and process until smooth.

Nutritional Value per serve:

  • Calories: 234.2
  • Total Fat: 3.6g
  • Cholesterol: 3.8 mg
  • Sodium: 75.4 mg
  • Total Carbs: 27.2 g
  • Dietary Fibre: 1.8 g
  • Protein: 20.1 g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours.  To serve re-blend immediately before serving
  • 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.



Lemon Sorbet Smoothie

Lemon Sorbet Smoothie

Serves: 2 small portion or 1 large portion

Ingredients:

  • 1/4 cup lemon sorbet
  • 1/4 cup low fat vanilla yoghurt
  • 1 cup light protein enriched milk
  • 1 scoop vanilla protein powder
  • 1 teaspoon fresh lemon zest

Method:

  • Place all ingredients in a bullet style blender and process until smooth and well combined

Nutritional Value per small serve:

  • Calories: 165.4g
  • Total Fat: 3g
  • Cholesterol: 1.9mg
  • Sodium: 60.3mg
  • Total Carbs: 11.6g
  • Dietary Fibre: 0g
  • Protein: 18.1g

Recipe Notes:

  • To be stored covered in the fridge for a maximum of 24 hours. Re-blend before serving any left overs
  • 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.



C4K Up & GO GO GO

 

 

 

 

 

 

 

 

 

C4K Up & GO GO GO
Serves: 2

C4K Up & Go Go Go

Ingredients:

  • 2 weetbix biscuits
  • 200ml full cream milk
  • 100ml full cream milk
  • 100ml natural yoghurt
  • 1 banana, sliced
  • 1 tablespoon maple syrup or honey

 

Method:

  • Crush 2 Weetbix in a bowl and cover with 200ml of milk and soak overnight in the fridge.
  • When ready to make your C4K Up & Go Go Go place the soaked weetbix with all other ingredients in your blender, bullet mixer or thermo cooking device.
  • Blend until smooth, you can use additional milk to get the preferred consistency of smoothie if needed.

 

Recipe Notes:

  • Store in a sealed container in the fridge for a maximum of 2 days, but best served fresh
  • This recipes is not suitable for the freezer

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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.