Chocolate Fruit & Nut Protein Uglies

Makes: 18

Ingredients:

• 6 scoops chocolate protein powder
• 1/2 cup rolled oats 
• 1/2 cup almond meal
• 1/2 cup dark choc chips
• 1 cup sultanas 
• 1/2 cup chopped dried apricots
• 1 1/2 teaspoons baking powder
• 1 cup natural yoghurt
• 1/4 cup milk

Method:

• Preheat the oven to 180 degrees Celsius and line 2 trays with baking paper
• Place all ingredients into a mixing bowl and stir until well combined 
• Spoon a heaped tablespoon of mixture onto the prepare baking tray allowing at least 2cm between each ugly
• Bake for 20-25 minutes until golden and cooked through
• Allow to cool on a rack.

Nutritional Value per Ugly:

• Calories: 143
• Total fat: 5g
• Total carbohydrates: 18.5g
• Protein: 8g

Recipe Notes:

• Store in an air tight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• What is an ugly? It’s a Holly creation that is a hybrid between a scone, muffin and a biscuit. Easy to make, tasty to eat but UGLY to look at 😂

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 Protein Meringues 

Makes: 54

Ingredients:

• 1/2 cup eggs whites
• 60g vanilla protein powder
• 2 teaspoons sweetener 
• 1/2 teaspoon cream of tartar
• Zest & juice of large lemon

Method:

• Preheat the oven to 120 degrees Celsius and line 2 trays with baking paper
• Using electric heaters to beat the egg whites until you have soft peaks
• Add in the sweetener, cream of tartar, juice and zest and beat until combined
• Use a spatula to gently fold through the protein powder 
• Spoon the mixture into a piping bag
• Pipe the Meringues into 2cm rounds 
• Bake for 45 minutes, swapping the trays over on high and low rack at the 25 minute mark
• After the 45 minutes turn the oven off and allow the Meringues to sit in the oven for an hour
• Transfer to a wire rack to cool completely

Nutritional Value per meringue:

• Calories: 12
• Total fat: 0
• Total carbohydrates: 0.3g
• Protein: 1g

Recipe Notes:

• Store in an airtight container to a maximum of 14 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.

Chicken Pesto Balls

Makes: 15

Ingredients:

• 500g lean chicken mince
• 6 portions of C4K Kitchen’s Basil Protein Pesto 
• 2/3 cup breadcrumbs
• 30g natural whey protein powder

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper or silicon mats
• Place all ingredients in a mixing bowl and massage the mixture together using your finger tips until well combined
• Divide the mixture into 15 even portions
• Use damp hands to roll into balls and place on the prepared baking tray
• Bake for 20 minutes until baked through.

Nutritional Value per Ball:

• Calories: 103
• Total fat: 4.4g
• Total carbohydrates: 4.6g
• Protein: 11.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 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.

Basil Protein Pesto 

Makes: 12 portions

Ingredients:

• 40g fresh basil
• 4 garlic cloves
• 1 long red chilli
• 1/4 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 60g natural whey protein powder
• 3 tablespoons chicken stock
• 2 tablespoon extra virgin olive oil

Method:

• Place all the ingredients in a food processor and process until you have your preferred consistency.

Nutritional Value per portion:

• Calories: 132
• Total fat: 9.2g
• Total carbohydrates: 1.6g
• Protein: 10.8g

Recipe Notes:

• Picture shown has 1 portion of Pesto with Konjac spaghetti and poached chicken
• Store in airtight container in the fridge for the maximum of 7 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.

Savoury Protein Muffins 

Makes: 18

Ingredients:

• 200g butternut pumpkin, grated
• 1 small onion, finely diced 
• 200g cherry tomatoes, diced
• 200g feta, diced
• 250g rindless fat removed bacon, diced
• 4 garlic cloves, finely diced
• 20g fresh parsley, shredded 
• 1/2 cup grated cheese
• 2 teaspoons baking powder 
• 2 cups natural protein powder
• 3 eggs, lightly beaten 
• 1 cup protein enriched milk

Method:

• Preheat oven to 180 degrees Celsius and prepare 18 silicon muffin wells by spraying with cooking spray
• Combine all ingredients until just combined
• Spread the mixture evenly between the 18 wells
• Bake for 30 minutes or until golden and set
• Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely 

Nutritional Value per Muffin:

• Calories: 123
• Total fat: 4.3g
• Total carbohydrates: 2.9g
• Protein: 12.8g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 3 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.

Apricot Goji Protein Discs

Make: 36

Ingredients:

• 100g rolled oats 
• 6 scoops vanilla protein powder 
• 1/4 cup coconut oil
• 1/4 cup honey
• 100g dried apricots 
• 80g dried goji berries
• 70ml boiling water

Method:

• Soak the dried fruit in the boiling water for 30 minutes
• 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 18cm 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: 67
• Total fat: 2.1g
• Total carbohydrates: 8.4g
• Protein: 4.8g

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.

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.

Parmesan Chilli Zucchini Thins

Ingredients:

• 1 zucchini 
• 1 teaspoon extra virgin olive oil
• 1 tablespoon grated Parmesan cheese
• 2 garlic cloves, finely chopped 
• 1 teaspoon mixed herbs 
• 1/2 teaspoon ground chilli powder

Method:

• Preheat oven to 180 degrees Celsius
• Thinly slice the zucchini into rounds using a mandolin 
• Place the garlic cloves and Parmesan into a food processor and process until ground like a breadcrumb texture 
• Place all ingredients into ziplock bag and seal
• Massage the ingredients together so each zucchini thin is coated 
• Lay the zucchini Thins onto a pizza tray in a single layer
• Bake for 15 minutes
• Remove from the tray to a wire cooling rack while still warm as become difficult once cheese has set

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 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.