Low Carb Chocolate Cupcakes

Makes: 6

Ingredients:

3/4 cup almond flour
1 teaspoon baking powder
2 tablespoons cocoa
2 tablespoons stevia
1/2 teaspoon instant coffee powder
1 egg
1 teaspoon vanilla
3 tablespoon melted butter
2 tablespoon milk

Method:

Preheat the oven to 160 degrees Celsius and line a muffin tray with 6 cupcake liners
Mix all the dry ingredients together in a mixing bowl
In a second mixing bowl whisk together all the wet ingredients
Fold the wet ingredients into the dry ingredients until just combined
Divide the mixture evenly into the 6 cupcake liners
Bake for 20-25 minutes or until a cake skewer comes out clean

Nutritional Value per Cupcake:

Calories: 95
Total fat: 8.6g
Total carbohydrates: 2.3g
Total sugar: 0.2g
Protein: 2.5g

Recipe Notes:

Store in an airtight container for up to 5 days
This recipe is freezer friendly to be consumed within 6 months

White Choc Macadamia Protein Cookies

Makes: 15 cookies

Ingredients:

200g cashew butter
2 scoops (60g) vanilla protein powder
1 egg
1/2 cup chopped macadamia nuts
1/2 cup white chocolate chips
2 tablespoons high protein milk

Method:

Preheat the oven to 180 degrees Celsius and line a tray with baking paper
Place all ingredients except the milk into a large bowl and mix until well combined
Gradually add the milk until the mixture balls together into a dough like consistency (the amount of milk may vary depending on the type of cashew butter used)
Roll the dough into 15 even sized balls and place on the baking tray with 4-5cm between each dough ball
Lightly spray the tip of a fork with cooking spray and press down onto each dough ball to slightly flatten
Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

Calories: 132
Total fat: 10.5g
Total carbohydrates: 5g
Total sugar: 0.5g
Protein: 6g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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 holly10 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 Banana Bread

Makes: 10 portions

Ingredients:

3 bananas
2 eggs
1/2 cup milk
1/4 cup sugar free maple syrup
3 scoops (90g) vanilla protein powder
1/4 cup coconut flour
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
Break the bananas up into even sized pieces and mash with a fork or potato masher
Add in the eggs, sugar free maple syrup and milk mixing until well combined
In a second mixing bowl combine the protein powder, coconut flour, baking powder, cinnamon, nutmeg and salt mixing until well combined
Add the dry mixture into the wet mixture and fold through until well combined
Pour the batter into the prepared tin and bake for 30 minutes in the oven
Cover loosely with alfoil and cook for another 20-30 minutes until a cake skewer comes out clean.
Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

Calories: 100
Total fat: 1.6g
Total carbohydrates: 11.6g
Sugars: 6g
Protein: 10.1g

Recipe Notes:

Store in an air tight container in the fridge for up to 5 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 holly10 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.

Fruity Oat Bar

Makes: 10 bars

Ingredients:

3 bananas
1/2 cup unsweetened apple purée
2 eggs
3 scoops (90g) vanilla protein powder
1 cup quick oats
1 tablespoon coconut flour
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
Peel the banana and roughly break up into even sized pieces and mash using a fork or potato masher
Add in the apple puree and egg mixing until well combined
Add in the remaining ingredients and stir through until well combined
Pour the batter evenly into the prepared tin
Bake for 20-25 minutes until golden and set
Remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely
Cut into 12 even sized pieces

Nutritional Value per portion:

Calories: 122
Total fat: 1.8g
Total carbohydrates: 16.4g
Sugars: 5.7g
Protein: 10.8g

Recipe Notes:

Store in an airtight container in the fridge for a maximum of 5 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 holly10 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.

Sticky Date Protein Muffin

Makes: 10 muffins

Ingredients:

200g pitted dates, chopped
100g Walden farms no added sugar caramel dip
2 eggs
1/2 cup milk
3 scoops (90g) pure protein powder
1/4 cup coconut flour
1/2 cup almond meal
2 teaspoons baking powder

Method:

Chop the dates into even sized pieces and set aside
Place the eggs, caramel dip and milk into a mixing bowl and whisk together
Add in the chopped dates and mix well
Stir the protein powder, coconut flour, almond meal and baking powder together and mix until well combined
Fold the dry mixture into the wet mixture and set aside
Preheat your oven to 180 degrees Celsius and spray a silicon muffin tray with cooking spray
When the oven has come to 180 degrees remix the batter so it is well combined then spoon evenly into 10 muffin wells
Bake for 15-20 minutes until golden or a cake skewer comes out clean and dry
Once cooked allow to cool on a wire cooling wrap before enjoying

Nutritional Value per muffin:

Calories: 162
Total fat: 4.9g
Total carbohydrates: 18.5g
Sugars: 16.1g
Protein: 11.4g

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
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 holly10 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.

Honey Cashew Protein Balls

Makes: 8

Ingredients:

150g unsalted cashews
2 scoops (60g) vanilla protein powder
3 tablespoons honey
Up to 1 tablespoon water

Method:

Place the cashews and protein powder into a food processor and pulse until you have a meal texture
Add in the honey and pulse 3 times to mix the honey through evenly
Gradually add the water in 1/2 teaspoon at a time until the mixture can be pinched together and rolled
Divide the mixture into 8 even portions and using damp hands roll the mixture in the palms of your hands to get smooth balls
Place in the fridge for an hour to set.

Nutritional Value per Ball:

Calories: 153
Total fat: 8.1g
Total carbohydrates: 11.7g
Sugars: 7.1g
Protein: 9.6g

Recipe Notes:

Store in an air tight container in the fridge for a maximum of 3 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 powder
You can buy online from www.proteinsuppliesaustralia.com.au
Use the Discount code holly10 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.

Brown Rice Salad

Makes: 4 portions

Ingredients:

2 teaspoon extra virgin olive oil
1/2 onion, finely diced
1/2 celery stalk, finely diced
1 garlic clove, finely diced
2 asparagus stalks, sliced
1 mushroom, finely chopped
2 tablespoons frozen baby peas
2 tablespoons frozen corn kernels
1 bacon chop, finely diced
125g cooked brown rice**
2 teaspoons soy sauce

Method:

Heat the oil in a heavy based non stick frying pan and add in the onion, celery and garlic sautéing for 2-3 minutes or until the onion starts to become translucent
Add in the bacon chop, asparagus, mushroom, peas and corn and continue to sauté for a further 2-3 minutes until the vegetables are slightly under cooked
Add in the cooked brown rice and soy sauce tossing through the mixture until well combined
Serve warm or cold.

**an alternative to cooking your own brown rice in a small portion is to purchase the pre-cooked brown rice microwave cups, one microwave cup/portion is needed for this recipe

Nutritional Value per portion:

Calories: 113
Total fat: 5.2g
Total carbohydrates: 10.9g
Sugars: 0.7g
Protein: 4.7g

Recipe Notes:

Store covered in the fridge for a maximum of 2 days
This recipe is freezer friendly to be consumed within 6 months
Bacon chop can be substituted with two trimmed bacon rashers

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.

Nutberry Bars

Makes: 16 bars

Ingredients:

2 bananas, ripe bananas
2 apples, cored and grated
2 eggs
4 tablespoons melted coconut oil
1/3 cup milk
1 & 1/2 cup rolled oats
3 scoops (90g) vanilla protein powder
1 tablespoon cinnamon
2 tablespoons chia seeds
1 cup mixed nuts, chopped
1 cup frozen berries, chopped
1/2 cup dried goji berries

Method:

Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
Peel and break up the bananas then mash with a fork
Add in the eggs, coconut oil, milk and grated apple and mix until well combined
Add in the remaining ingredients and mix until just combined
Pour into the prepared slice tin evenly pressing down
Bake for 30-35 minutes until golden and a cake skewer comes out clear
Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
Slice into even sized pieces with a bread knife.

Nutritional Value per portion:

Calories: 182
Total fats: 9.5g
Total carbohydrates: 18.7g
Sugars: 7.5g
Protein: 7.8g

Recipe Notes:

Store in an airtight container in the fridge for a maximum of 5 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 holly10 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 Tzatziki

Makes: 6 portions (approximately 1/4 cup per portion)

Ingredients:

1 cup natural yoghurt
2 scoops (60g) pure protein powder
1 garlic clove, finely diced
1/3 cucumber, finely diced
1/2 cup shredded fresh mint
1/4 cup shredded fresh coriander
1 teaspoon lemon juice
1 teaspoon extra virgin olive oil

Method:

Stir through protein powder through the yoghurt until well combined
Add in the remaining ingredients and still until well combined
Add salt and pepper to taste.

Nutritional Value per portion:

Calories: 69
Total fat: 1.7g
Total carbohydrates: 3.8g
Sugars: 1.2g
Protein: 9.9g

Recipe Notes:

Store in an air tight container in the fridge for up to 7 days
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 holly10 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.

Baked Raspberry Protein Cheesecake

Makes: 6

Ingredients:

125g cream cheese
160g raspberry high protein yoghurt
1 egg
2 scoops (60g) vanilla protein powder
1 teaspoon stevia (optional)
1/2 cup frozen raspberries, roughly chopped

Method:

Preheat the oven to 160 degrees Celsius and place a silicon muffin tray on a baking tray
Place the cream cheese, yoghurt, egg, protein powder and stevia in a blender or food processor and blend until perfectly smooth
Pour the mixture evenly between the six wells in silicon muffin tray
Evenly sprinkle the chopped raspberries into the cheesecake mixture and gently stir
Bake for approximately 20-25 minutes until the outside edge is set with a gentle wobbled in the middle
Allow to cool for 30 minutes before placing in the fridge for a minimum of 2 hours to set.

Nutritional Value per Cheesecake:

Calories: 130
Total fats: 6.2g
Carbohydrates: 4g
Sugar: 2.8g
Protein: 12.5g

Recipe Notes:

• Store in an airtight container in the fridge for up to 5 days

• This recipe is freezer friendly however 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 holly10 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.