Apple Cinnamon Muffins with Walnut Crumble

Makes: 12

Muffin ingredients:

• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 2 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 eggs
• 1/2 cup natural yoghurt
• 1 cup milk
• 2 apples, peeled

Crumble ingredients:

• 3/4 cup chopped walnuts
• 2 tablespoons coconut oil
• 1 tablespoon maple syrup

Method:

• Preheat the oven to 180 degrees and prepare 12 muffin tray by lightly greasing
• Place the protein powder, almond meal, coconut flour, baking powder and cinnamon in mixing bowl and mix well
• In a small jug whisk together the eggs, yoghurt and milk until well combined
• Add to the dry mixture and use a spatula to mix through until just combined
• Grate one Apple and dice the second apples stirring through the muffin mixture, do not over mix
• Evenly spoon the mixture into the prepared muffin trays
• To make the crumble, stir the maple syrup through the chopped walnuts until well coated
• Pour the melted coconut oil over the maple coated walnuts
• Evenly spoon the Walnut crumble over the top of the muffins
• Bake in the preheated oven for 20-25 minutes or until golden and a cake skewer comes out clean
• Allow to cool in the muffin tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin (with the crumble):

• Calories: 159
• Total fats: 7.5g
• Total carbohydrates: 15.4g
• Sugars: 6.1g
• Protein: 11.3g

Nutritional Value per muffin (without the crumble):

• Calories: 129
• Total fats: 4.6g
• Total carbohydrates: 14.2g
• Sugars: 5g
• Protein: 11.2g

Recipe Notes:

• Store in an air tight container below 17 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served warm
• 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.

Chicken Zucchini Balls

Makes: 20 balls

Ingredients:

• 1 onion
• 1 celery stalk
• 1 medium zucchini
• 4 garlic cloves
• 2 egg yolks
• 500g chicken mince
• 1 cup breadcrumbs 

Method: 

• Roughly chop the onion, celery, zucchini and garlic and place in a food processor with the egg yolks and process until you have a smooth paste
• Add the paste into a mixing bowl with the chicken mince and breadcrumbs and using your finger tips to massage the mixture until well combined
• Roll the mixture into 20 even sized balls, approximately heaped tablespoons mixture each 
• Cook your preferred method until cooked through. Options include; pan fry in cooking spray (as seen in picture), oven baked, air fryed or simmer in your choice of sauce.

Nutritional Value per Ball:

• Calories: 63
• Total fats: 2.2g
• Total carbohydrates: 4.9g
• Sugars: 0.4g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Can be frozen cooked or prepared and uncooked

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 & Vegetable Spring Rolls

Make: 8 large or 32 mini spring rolls

Ingreidents:

• 1 carrot, grated
• 1 small zucchini, grated
• 4 spring onions
• 2 cups shredded wombok (Chinese cabbage)
• 100g enoki mushrooms
• 1 tablespoons fresh grated ginger
• 4 garlic cloves, finely grated
• 1 long red chilli, finely diced (optional)
• 2 teaspoons sesame oil
• 500g chicken mince
• 8 spring roll wrappers, defrosted

Method:

• Grate the zucchini and carrot squeezing out the excess juices then add to a saucepan with the sesame oil and stir until well coated
• Add in the onion, wombok, mushrooms, ginger, garlic and chilli to the saucepan and over a medium heat until the cabbage softens, approximately 2 minutes
• Add in the chicken mince and break up as fine as possible while browning the mince, approximately 5 minutes
• Set aside to cool slightly so it’s easier to handle
• To make the mini spring rolls cut a spring roll wrapper into 4 equal sizes squares
• Lay your first spring roll wrapper in a diamond shape in front of you on a clean and dry surface area
• To make the mini spring rolls place 1 tablespoon of the mixture about 1cm up from the point closest to you and evenly spread to approximately across 2/3 of the -width, try to limit the movement of the mixture to minimise tears in the wrappers
• Fold the point closest to you over the filling and then fold the two side points over the filling so that the edges are either even or smaller than the filling
• Very gently roll the partially covered filling into the final spring roll shape, ensuring you apply an even but gentle pressure so the wrapper doesn’t tear
• To seal your spring roll use your fingers to dampen the closing tip of the wrapper with the water
• Repeat until all the mixture is used
• To make the large spring rolls follow the same method using 4 tablespoons of the filing mixture placing 2-3cm from the point closest to you.
• Make your choice to deep fry, shallow fry or air fryer until golden and crispy.

Nutritional Value per Mini spring roll:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 4.4g
• Sugars: 0.8g
• Protein: 4g

Recipe Notes:

• Picturse shown serves with protein Enriched Satay Sauce
• Best serve freshly cooked but can be stored in the fridge covered up to 2 days
• Can be frozen uncooked to cook at a later occasion
• Nutritional Value is calculated for the uncooked version – the nutritional Value may change depend on how you choose to cook them

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

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.

Chocolate Coconut Slice

Makes: 24 portions

Ingredients:

• 1/2 cup vanilla yoghurt 
• 1/4 cup maple syrup
• 1 egg 
• 1 teaspoon vanilla extract
• 1/4 cup milk
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1/4 cup cacao
• 1/2 cup desiccated coconut 
• 1 teaspoon baking powder 

Icing ingredients:

• 3 tablespoons coconut oil, melted
• 1 scoop (30g) chocolate protein powder
• 2 teaspoons cacao
• 1/4 cup desiccated coconut 

Method: 

• Preheat your oven to 160 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• In a mixing bowl whisk together the yoghurt, syrup, egg, vanilla and milk until well combined
• In another mixing bowl stir together using a fork the coconut flour, protein powder, cacao, coconut and baking powder
• Stir the dry mixture into the wet mixture until just combined
• Pour the batter into the prepare tin and bake for 20-25 minutes or until a cake skewer comes out clean and dry.
• Allow to cool in the tin for at least 30 minutes before preparing the icing
• To prepare the icing, place the melted coconut oil, chocolate protein powder and cacao into a blender or food processor and process until you have a smooth melted chocolate consistency
• Pour the icing over the top of the slice, rotate the baking tray around as the icing starts to set for an even finish across the slice
• Sprinkle with the 1/4 cup of coconut
• Allow to set for a minimum of 60 minutes before cutting into portions

Nutritional Value per portion: 

• Calories: 65
• Total fat: 3.2g
• Tota Carbohydrates: 4.7g
• Sugars: 2.8g
• Protein: 4.3g

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 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.

Parmesan Crisps

Makes: 16 Crisps

Ingedients:

• 1 piece of mountain bread
• 2 tablespoons egg wash
• 2 garlic cloves
• 1/3 cup grated Parmesan cheese

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place the Parmesan and roughly chopped garlic cloves into a food processor and blend until a breadcrumb/meal texture
• Cut the mountain bread into 16 equal portions
• Dip the mountain bread piece into the egg wash until fully coated and lay on the prepared tray
• Repeat with all the mountain bread pieces
• Evenly sprinkle the cheese and garlic mixture over the mountain bread pieces
• Bake for 5-8 minutes until golden and crispy
• Allow to cool completely on a wire rack

Nutritional Value per crisp:

• Calories: 40
• Total fats: 2.3g
• Total carbohydrates: 1.2g
• Sugars: 0.1g
• Protein: 3.4g

Recipe Notes:

• Store in an air tight container for up to 5 days
• This recipe is not freeze friendly
• For extra flavour sprinkle with mixed herbs before baking

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.

Pork & Apple Sausage Rolls

Makes: 12 portions

Ingredient:

• 3 mountain bread wraps
• 500g pork mince
• 150g diced bacon
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 2 large red apples, grated
• 4 garlic clove, finely grated
• 2 eggs
• 1 tablespoon fresh dill

Method:

• Preheat oven to 180 degrees Celsius and line a tray with baking paper
• Cut the mountain bread in half to create two even rectangles
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 6 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash before folding over to complete the sausage roll
• Place on the baking tray with the seal side down
• Repeat with the remaining mountain bread and meat portions
• Brush the tops of the sausage rolls with egg wash
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

Nutritional Value per portion:

• Calories: 146
• Total fats: 6.8g
• Total carbohydrates: 7.5g
• Sugars: 2.7g
• Protein: 14.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served cold

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.

Asian Chicken Burgers 

Makes: 6

Ingredients:

• 250g chicken mince
• 2 scoops (90g) pure protein powder
• 3 spring onion, finely diced
• 1/2 cup fresh coriander, finely shredded
• 1 cup wombok, shredded
• 1 long fresh chilli, finely diced
• 4 garlic cloves, finely diced
• 1 tablespoon fresh grated ginger
• 1/2 cup breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients in a mixing bowl and use your finger tips to massage the mixture through your hands until well combined
• Heat a heavy based frying pan over a medium heat and spray liberally with cooking spray
• Dollop the mixture into 6 even sized burger shapes
• Cook on the first side for approximately 3-5 minutes until golden brown flip and cook for the same amount of time on the other side

Nutritional Value per burger:

• Calories: 207
• Total fats: 6.8g
• Total carbohydrates: 16.4g
• Sugars: 2.5g
• Protein: 19.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has it served with crispy carrot and pumpkin noodles
• Delicious served with sweet chilli sauce
• 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 Protein Discs

Makes: 12

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup almond meal
• 1/4 cup coconut flour
• 3 scoops (90g) pure protein powder
• Zest and juice of 1 large lemon
• 1/2 cup shredded coconut
• 2 tablespoons maple syrup
• Up to 2 tablespoons water

Method:

• Place the oats, almond meal, coconut flour and protein powder in a blender and process until evenly ground
• Pour into a mixing bowl, using a butter knife to mix in the lemon zest, lemon juice, coconut and maple syrup
• Gradually add in the water until the mixture comes together to form a stiff but moist dough
• Form the mixture into a cylinder and place 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:

• Calories: 121
• Total fats: 5.9g
• Total carbohydrates: 8.5g
• Sugars: 2.7g
• Protein: 8.7g

Recipe Notes:

• Store in a zip lock bag in the freezer
• 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.

Beef & Cheese Wonton Ravioli

Makes: 3

Ingredients:

• 6 wonton wrappers
• 40g lean beef mince
• 1 teaspoon ricotta
• 1 teaspoon ground Parmesan
• 2 teaspoons finely chopped grated cheese
• 1 garlic clove, finely diced
• 1/3 scoop (10g) pure protein powder

Method:

• To prepare the filling place the mince, cheese, protein powder and garlic mixing until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place 1/3 of the filling in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked through.

Nutritional Value per Ravioli:

• Calories: 82
• Total fats: 1.5g
• Total carbohydrates: 9.1g
• Sugars: 0.1g
• Protein: 8g

Recipe Notes:

• Best served fresh
• Picture shown has served with basic tomato pasta sauce with grated cheese
• 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.