Protein Cranberry & Pistachio Biscotti

Protein Cranberry & Pistachio Biscotti

Makes: 22 slices 

Ingredients:

  • 4 egg whites
  • 3 scoops (90g) vanilla protein powder
  • 1/2 cup almond meal
  • 1/4 cup stevia (or low calorie sweetener of your choice)
  • 3/4 cup dried cranberries
  • 3/4 cup pistachio kernels
  • 1 tablespoon milk

Method:

  • Preheat the oven to 150 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
  • Using the electric beaters to beat the egg whites until you have stiff peaks
  • Add in all remaining ingredients and fold through using a spatula
  • Once it’s is fully combined without over mixing pour the batter into the prepared tin
  • Bake for 35 minutes until golden
  • Allow to cool in the cake tin for 10 minutes before removing to completely
  • Using and electric knife slice the loaf into 1/2-3/4cm thick slices
  • Lay the slices flat on a baking tray
  • Bake at 150 degrees Celsius for 20-25 minutes or until dry and crisp.
  • Allow to cool on a wire rack

Nutritional Value per slice:

  • Calories: 69
  • Total fats: 2.5g
  • Total carbohydrates: 8.4g
  • Sugars: 3.4g
  • Protein: 6.7g

Recipe Notes:

  • Store in an airtight container below 27 degrees for a maximum of 7 days
  • The loaf before the second bake is freezer friendly however the final product is not suitable for 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.



Baked Chocolate Protein Cheesecake

Baked Chocolate Protein Cheesecake

Makes: 8 portions

Ingredients:

  • 200g cream cheese
  • 1/4 cup natural yoghurt
  • 1 espresso shot
  • 1 egg
  • 2 scoops (60g) chocolate protein powder
  • 1 tablespoon cacao
  • 3 teaspoons stevia (or sweetener of your choice)

Method:

  • Preheat the oven to 160 degrees Celsius and lightly spray two mini springform pans with cooking spray
  • Place all ingredients into a blender and process until well combined
  • Pour the batter evenly between the prepared mini pans
  • Bake for 25-30 minutes or until the outsides are set with a gentle wobble in the middle
  • Allow to cool to room temperature and then place in the fridge for at least 3 hours to set.

Nutritional Value per portion:

  • Calories: 104
  • Total fats: 7.1g
  • Total carbohydrates: 2.2g
  • Sugars: 1.1g
  • Protein: 8.8g

Recipe Notes:

  • Store in an airtight container in the fridge for a maximum of 5 days
  • This recipe is best served fresh
  • Picture shows the cheesecake served with fresh strawberries and mascarpone
  • 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.



Raspberry Protein Balls

Raspberry Protein Balls

Makes: 18

Ingredients:

  • 1 1/2 cup frozen raspberries
  • 4 scoops (120g) vanilla protein powder
  • 1 cup natural almonds
  • 1 cup shredded coconut
  • 1/2 cup coconut flour
  • 1 tablespoon maple syrup
  • 1/2 cup rolled oats
  • Up to 1/4 cup water

Method:

  • Place the frozen raspberries, protein powder, almonds, shredded coconut and coconut flour into a food processor and process until you have a fine meal texture
  • Add in the maple syrup and pulse the food processor until well combined
  • Add in the rolled oats and pulse to roughly chop but to retain some texture (should you prefer to have the oats ground to a mill add at the first step)
  • Gradually at water 1/2 tablespoon at a time until the mixture comes together to form a rollable dough
  • Roll the ball into even size balls slightly smaller than a golf ball, approximately 40g each.

Nutritional Value per Ball:

  • Calories: 118
  • Total fat: 6.2g
  • Total carbohydrates: 7.7g
  • Sugars: 1.9g
  • Protein: 8.3g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 7 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Vanilla Fast Release protein powder
  • 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.



Breakfast Frittata

Breakfast Frittata

Makes: 12

Ingredients:

  • 1/2 cup sour cream
  • 6 eggs
  • 2 garlic cloves, finely grated
  • 150g bacon pieces
  • 150g button mushrooms
  • 150g cherry tomatoes
  • 150g sharp cheddar cheese

Method:

  • Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
  • In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
  • Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
  • Stir through the chopped ingredients into the egg mixture until well combined
  • Spoon the mixture evenly between the prepared muffin tray
  • Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
  • Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

  • Calories: 164
  • Total fats: 12.1g
  • Total carbohydrates: 1.7g
  • Sugars: 0.8g
  • Protein: 10.4g

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
  • Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.



Honeycomb Protein Balls

Honeycomb Protein Balls

Makes: 8

Ingredients:

  • 2 scoops (60g) honeycomb protein powder
  • 1/3 cup rolled oats
  • 1/3 cup coconut flour
  • 2 tablespoons coconut oil
  • 1 tablespoons honey
  • Up to 1 tablespoons water

Method:

  • Place the protein powder, oats and coconut flour in a food processor and blend until a meal like texture
  • Place the coconut oil and honey in a microwave proof bowl and heat on high for approximately 20 seconds or until melted
  • Add the dry mixture with the melted mixture and stir with a butter knife until the mixture comes together
  • If required add in water 1/8 teaspoon at a time until the mixture comes together and you can roll into balls.

Nutritional Value per Protein Ball:

  • Calories: 99
  • Total fat: 4.2g
  • Total carbohydrates: 7.1g
  • Sugars: 2.6g
  • Protein: 7.7g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 7 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Picture shown has the protein balls rolled in desicatated coconut, this has not been included in the nutritional information
  • Protein powder used in the recipe is Protein Supplies Australia WPI Honeycomb Fast Release protein powder
  • 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.



Roast Pumpkin Baked Frittata

Roast Pumpkin Baked Frittata

Makes: 10

Ingredients:

  • 300g pumpkin
  • 150g bacon, roughly diced
  • 50g baby spinach
  • 100g feta cheese, crumbled
  • 2 garlic cloves, finely chopped
  • 6 eggs
  • 150ml cream

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
  • Set aside to cool slightly
  • Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
  • Place the eggs and cream in a mixing bowl and whisk together until well combined
  • Add in all remaining ingredients and stir through
  • Evenly spoon the into he wells of silicon muffin tray
  • Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
  • Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
  • Alternatively serve warm.

Nutritional Value per Frittata:

  • Calories: 169
  • Total fat: 11g
  • Total carbohydrates: 4g
  • Sugars: 1.6g
  • Protein: 11.5g

 

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
  • Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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 & Herb Dumplings

Chicken & Herb Dumplings

Makes: 30

Ingredients:

  • 30 wonton wrappers
  • 250g chicken mince
  • 3/4 cup wombok, finely shredded
  • 3 spring onions, finely shredded
  • 2 garlic cloves, finely grated
  • 1cm fresh ginger, finely grated
  • 1 stalk lemongrass, white stalk only finely chopped
  • 2 tablespoons shredded fresh coriander
  • 2 tablespoons shredded Asian Basil
  • 1 tablespoon finely chopped fresh chives
  • 1 tablespoon light soy sauce
  • 1 tablespoon rice wine vinegar
  • 2 scoops (60g) pure protein powder

 

Method:

  • Place the wombok in a bowl of boiling water for 1-2 minutes, drain while squeezing out excess liquid then pat dry with paper towel.
  • Place all ingredients except the wonton wrappers into a mixing bowl and massage through your fingertips until well combined.
  • On a clean dry service place a wonton wrapper
  • Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
  • Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
  • Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
  • Use your fingertip to push in the filling and comfortably seal the other side
  • Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
  • Repeat with all the mixture
  • To cook your dumplings:
  • Steam, place in a bamboo steamer and steam for 10 minutes
  • Deep Fry, for 2-3 minutes until golden and crispy
  • Pan Fry, place dumplings in a frying pan with a lid with about 1cm of water and replace lid.  Cook over a medium heat until the water has evaporated and steamed the dumplings. Then add in 1 tablespoon oil and give the frying pan a cook shake and pan fry for about 3-4 minutes until the bottom is golden and crispy.
  • Serve with your choice of dipping sauce.

 

Nutritional Value per dumpling:

• Calories: 44

• Total fats: 0.8g

• Total carbohydrates: 4.8g

• Sugars: 0.3g

• Protein: 4.4g

 

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days either cooked or uncooked

• Can be frozen uncooked for a maximum of 6 months

• Recipe shown has a dipping sauce of sweet chilli sauce  and uses a dumpling press to fold

• Dumplings can also be steamed or poached by adding into a short or wonton soup

• Protein powder used in the recipe is Protein Supplies Australia Pure 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.

 

 

 

 

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Chicken & Vegetable Wonton Pies

Chicken & Vegetable Wonton Pies

Makes: 9

Ingredients:

  • 18 wonton wrappers
  • 250g chicken mince
  • 1/2 small onion, finely diced
  • 1/2 small celery stalk, finely diced
  • 1/2 small carrot, grated
  • 1/2 small zucchini, grated
  • 2 garlic cloves, finely grated
  • 1 tablespoons Worcestershire sauce
  • 1/2 cup chicken stock
  • Up to 2 tablespoons instant gravy powder

 

Method:

  • Preheat oven to 180 degrees and place the silicon muffin trays on a baking tray
  • Place the onion, celery and garlic in a saucepan with cooking spray and sauté for 1-2 minutes until the onion softens
  • Add the chicken, carrot and zucchini into the saucepan and using a wooden spoon to break up the mince as it seals.
  • Once the mince is broken up add the chicken stock and Worcestershire sauce and bring to the boil
  • Gradually add the instant gravy powder until the mixture thickens to a pie filling texture
  • Line 9 muffin tray wells with a wonton wrappers and spoon even portions of the mixture into the wontons
  • Place another wonton on the top pressing down the filling into the base wrapper and then fold the base wrapper into the top wrapper to fully seal the pies
  • Brush with egg wash or milk and bake for 20-25 minutes until golden brown
  • Allow to cool in muffin tray for 10 minutes before transferring to a wire rack to cool completely.

 

Nutritional Value per Pie:

  • Calories: 81
  • Total fat: 1.9g
  • Total carbohydrates: 8.9g
  • Sugars: 0.7g
  • Protein: 7.2g

 

Recipe Notes:

  • Store in an air tight container 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.



Honeycomb Mousse with Protein Crumble

Honeycomb Mousse with Protein Crumble

Makes: 12

Mousse Ingredients:

  • 1 cup thickened cream
  • 1/2 cup natural yoghurt
  • 2 scoops (60g) honeycomb protein powder
  • 2 teaspoon gelatine
  • 1/3 cup boiling water

Crumble Ingredients:

  • 1/4 cup rolled oats
  • 1 scoops (30g) chocolate protein powder
  • 1 tablespoon cacao
  • 2 tablespoons crushed nuts
  • 2 tablespoons maple syrup

Method:

  • To make the Mousse dissolve the gelatine into the boiling water and then set aside
  • Using electric beater to whip the cream, fold through the yoghurt, protein powder and gelatine mix until well combined
  • Divide the mixture evenly between 12 containers, jars or cupcake cakes
  • To make the Crumble place the oats, protein powder and cacao into a blender and pulse a couple times to slightly chop the oats
  • Add the crushed nuts and maple syrup and use your fingers to clump the mixture together to form a Crumble
  • Sprinkle the Crumble evenly over the top of the Mousse.
  • Place on the fridge to set for a minimum of 4 hours but preferably overnight.

Nutritional Value per portion:

  • Calories: 124
  • Total fat: 7.7g
  • Total carbohydrates: 5.1g
  • Sugars: 3g
  • Protein: 8.1g

Recipe Notes:

  • Store in an airtight container in the fridge up to 7 days
  • This recipe is not suitable for 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.



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.