Protein Almond Bread

Makes: 24

Ingredients:

• 1/2 cup egg whites
• 3 scoops (90g) pure protein powder
• 1/4 cup low calorie sweetener
• 3 tablespoons coconut flour
• 1 tablespoon sugar free maple syrup
• 1 tablespoon almond milk
• 250g almonds

Method:

• Preheat oven to 180 degrees Celsius.

• Beat egg whites with an electric beater until soft peaks are formed then gradually add sweetener and beat until all dissolved and finally gently fold in the protein powder, coconut flour, syrup and almonds using a spatula.

• Spread mixture into a greased log tin and bake for 180 degrees for 30 minutes.

• Remove from the loaf tin and allow to fully cool on a wire rack.

• Cut the entire loaf into very thin slices, this is easiest when using an electric knife.

• Place slices in a single layer onto oven trays and bake at 150 degrees Celsius for 30-35 minutes or until dry and crisp.

Nutritional Value per slice:

• Calories: 81
• Total fats: 5.4g
• Total carbohydrates: 3G
• Sugars: 0.9g
• Protein: 5.7g

Recipe Notes:

• Store in an air tight container for up to 2 weeks
• This recipe is not freezer friendly well fully prepared but the slices can be frozen prior to the second bake and to complete the final cooking process once defrosted.
• Almond milk can be interchanged with any milk of your preference.
• 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.

Christmas Cake (protein enriched)

Makes: 12 portions

Ingredients:

• 250g mixed dried fruit
• 1 & 1/2 cups milk (of your choice)
• 150g mixed chopped nuts
• 3 scoops (90g) chocolate protein powder
• 1/4 cup coconut flour
• 1 teaspoon baking powder

Method:

• Place the dried fruit in a mixing bowl and cover with 1 cup of milk and soak overnight
• Preheat oven to 170 degrees Celsius and prepare either a 6 silicon muffin tray or 2 miniature spring form pans by spraying with cooking spray
• Add the chopped nuts, protein powder, coconut flour, baking flour and remaining 1/2 cup of milk to the mixing bowl
• Mix with a spatula until well combined
• Evenly spoon into the prepared cooking vessels
• Bake for 20 minutes for the muffin tray or 25-30 minutes for mini cakes
• Allow to cook in the Cake tin for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

• Calories: 176
• Total fat: 6.7g
• Total carbohydrates: 17g
• Sugars: 9.6g
• Protein: 11g

Recipe Notes:

• Store in an airtight container storing under 27 degrees for a maximum of 5 days
• This recipe is freezer friendly, to be consumed in 6 months
• Also delicious served warm with custard or ice cream
• 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 Panna Cotta

Makes: 6

Ingredients:

• 1 satchel of diet lemon jelly
• 1 cup boiling water
• 170g natural high protein yoghurt
• 80ml milk
• 2 scoops (60g) vanilla protein powder

Method:

• Place the jelly crystals in a heat proof bowl and add the boiling water mixing until well combined and all jelly crystals have dissolved, set aside to cool slightly(approximately 5 minutes)
• Add the yoghurt, milk and protein powder into a blender and process until foamy and well combined
• Pour the milky mixture into the jelly crystals and mix until well combined
• Place a silicon muffin tray on a secure base or baking tray and pour the Panna Cotta mixture evenly between 6 muffin holes
• Place in the fridge to set for a minimum of 4 hours but preferably overnight
• To serve, gently turn the Panna Cotta out directly onto your serving plate, you will not be able to move the Panna Cotta once it has been removed from the mould.

Nutritional Value per portion:

• Calories: 60
• Total fat: 0.3g
• Total carbohydrates: 1.7g
• Sugars: 1.1g
• Protein: 11.8g

Recipe Notes:

• Store in the silicon muffin tray in the fridge covered with plastic wrap until you are ready to served for a maximum of 5 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.

Protein Bark

Makes: 36 pieces

Base ingredients:

• 180g 70% cocoa dark chocolate
• 1 & 1/2 tablespoons coconut oil
• 3 scoops (90g) chocolate protein powder

Pictured Topping ingredients:

• 3 tablespoons slithered almonds
• 2 tablespoons chopped dried apricots
• 2 tablespoons chopped dried cranberries
• 2 tablespoons sultanas

Method:

• Prepare a baking tray or solid chopping board by lining with baking paper
• In a microwave proof bowl place the chocolate that has been chopped or broken up, with the exception of approximately 1 row (30-50g) with the coconut oil
• Place in the microwave for 30 seconds, remove and stir well
• Place the bowl back into the microwave in 15 second bursts stirring well between each burst until the mixture is fully melted and well combined
• Add in the last of the chopped up chocolate and protein powder stirring through with a spatula until the remaining chocolate is melted and the protein powder is well mixed through
• Evenly spread the mixture over the baking paper into an even thickness in a rectangle shape approximately 25 x 20cm in size
• Evenly sprinkle your toppings of choice over the top of the chocolate square and gently press in with your finger tips
• Place in entire tray in the fridge for a minimum of 4 hours but preferably overnight
• 
• When set break the bark up into evenly sized pieces approximately 2cm in size

Nutritional Value per piece (plain Bark without any toppings):

• Calories: 44
• Total fat: 2.6g
• Total carbohydrates: 1.9g
• Sugars: 1.5g
• Protein: 2.5g

Recipe Notes:

• Topping can be alternated to your toppings of choice between: dried fruit, nuts, seeds, sugar free lollies and marshmallows, crushed biscuits etc
• Store in an airtight container in the fridge for up to 2 weeks
• 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.

Chicken Rose Pasta Sauce

Serves: 4 standard or 12 Bariatric portions

Ingredients:

• 600g chicken breast fillet, diced
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 400g can chopped whole peeled tomatoes
• 400g can whole peeled cherry tomatoes
• 1/2 cup smooth ricotta

Method:

• Place the onion, celery and garlic in a heavy based frying pan with some cooking spray and sauté for 1-2 minutes until softened
• Add in the diced chicken and toss over a high heat to seal the chicken
• Add both cans of tomatoes and simmer for 15 minutes or until the chicken is cooked through, the time will vary depending on how large the chicken pieces are
• Remove from the heat and stir through the ricotta, it may appear slightly grainy and curdled, this will depend on the thickness of the ricotta used but it is NOT curdled at all
• Serve with your choice of pasta, spiral vegetables or any other side of your choice.

Nutritional Value per Serve (12):

• Calories: 85
• Total fat: 2.4g
• Total carbohydrates: 3g
• Sugars: 2.2g
• Protein: 12.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months, it may require slight dehydration by adding a small amount of chicken stock when reheating.

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.

Lauren’s Surprise Cupcake

Makes: 10

Ingredients:

• 4 scoops (120g) chocolate protein powder
• 1/4 cup coconut flour
• 1/4 cup cacao
• 1/3 cup low calorie sweetener
• 3 teaspoons baking powder
• 1 teaspoon salt
• 2 eggs, lightly beaten
• 1 1/4 cup milk
• 1/4 cup sugar free maple syrup
• 2 teaspoons vanilla paste
• 5 squares of dark Lindt chocolate, halved

Method:

• Preheat the oven to 180 degrees Celsius and line a muffin tray with cupcake liners gently spraying the inside with cooking spray
• Place all the dry ingredients, except for the chocolate squares, into a large mixing bowl and combine well
• Place all the wet ingredients into a small mixing bowl and whisk together
• Pour the wet mixture into the dry mixture and mix with a spatula or wooden spoon until just combined
• Allow the batter for 10 minutes and then stir the mixture again
• Divide the batter into 2 even portions, use one portion to evenly spread the batter across the 10 Cupcake liners
• Place a piece of chocolate while gently on top of the batter
• Use the remaining batter pouring gently on top of the chocolate pieces
• Bake for 15 minutes or until the cake skewer comes out clean.

Nutritional Value per Cupcake:

• Calories: 115
• Total fat: 4.5
• Total carbohydrates: 5.7g
• Sugars:  2.5g
• Protein: 13.8g

Recipe Notes:

• Store in an air tight container below 27 degrees 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 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 Veggie Muffins

Makes: 12

Ingredients:

• 80g carrot, grated
• 80g zucchini, grated
• 80g Pumpkin, grated
• 1 small onion, finely diced
• 1 garlic clove, finely diced
• 125g creamed corn
• 1/2 cup grated cheese
• 1/2 cup ricotta cheese
• 2 egg, lightly beaten
• 3 scoops (90g) pure protein powder
• 1 cup wholemeal SR flour
• 1 teaspoon baking powder
• Salt & pepper, to taste

Method:

• Preheat the oven to 180 degrees Celsius and prepare a 12 hole silicon muffin tray by lightly spraying with cooking spray
• Add all the ingredients into a mixing bowl and stir until well combined
• Spoon the mixture evenly between the 12 muffin holes and bake for 25-30 minutes until golden brown and a cake skewer comes out clean.
• Allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely
• Delicious served cold or warm with some cream cheese.

Nutritional Value per muffin:

• Calories: 130
• Total fats: 4.3g
• Total carbohydrates: 10.6g
• Sugars: 1.6g
• Protein: 11.5g

Recipe Notes:

• Store in an air tight container below 27 degrees 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.

Muesli Cookies

Makes: 15 Cookies

Ingredients:

• 1 cup toasted muesli (or rolled oats)
• 1/2 cup mixed seeds
• 1/2 cup sultanas
• 2 scoops (60g) pure protein powder
• 1/2 teaspoon salt
• 2 tablespoons butter
• 1/2 cup peanut butter
• 2 tablespoons maple syrup
• 1 teaspoon vanilla paste
• 1 tablespoon milk (optional)

Method:

• Preheat the oven to 160 degrees Celsius and prepare 2 baking trays by lining with baking paper
• Add in all the dry ingredients into a bowl and mix well
• In a microwave proof bowl add the butter, peanut butter, maple syrup and vanilla
• Heat for 30’seconds and mix well until well melted and combined
• Pour the melted mixture into the dry mixture and stir well
• If the mixture is too dry and doesn’t come together add in the milk, this step may not be necessary as it depends on the viscosity of the peanut butter used
• Place the mixture in the fridge for 5 minutes to bring back to room temperature
• Spoon a tablespoon of the mixture onto the preparing baking tray and flatten down
• Bake for 18-20 minutes until golden brown
• Allow to cool on the baking tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 128
• Total fats: 7.4g
• Total carbohydrates: 9.9g
• Total sugars: 6.1g
• Protein: 6.3g

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 5 days
• The cookie batter is freezer friendly to be defrosted and baked within 6 months. The baked cookies are not freezer friendly
• The pure protein powder can be substituted for vanilla protein powder, just exclude the vanilla paste
• 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.

Honeycomb Protein Cheesecakes

Makes: 12 mini cheesecakes

Base Ingredients:

• 1/2 cup almond meal
• 1 scoop (30g) Chocolate protein powder
• 1 teaspoon stevia (or low calorie sweetener of your choice)
• 1 tablespoon cacao
• 1 tablespoon coconut oil, melted
• Up to 2 tablespoons water

Topping ingredients:

• 1/4 cup boiling water
• 2 teaspoons gelatine powder
• 300ml thickened cream
• 125g cream cheese
• 1 tablespoon stevia (or low calorie sweetener of your choice)
• 3 scoops (90g) honeycomb protein powder

Method:

• To prepare the base mix the almond meal, chocolate protein powder, stevia and cacao until well mixed
• Add in the melted coconut oil and stir
• Gradually add water 1/2 teaspoon at a time until the mixture just comes together to form a ball
• Divide the mixture into 12 even portions and press into the bases of your mini cheesecake tin
• Place in the fridge for 20 minutes to set slightly
• To prepare the topping mix the gelatine powder into the boiling water and mix until completely dissolved, set aside to cool slightly
• In a large mixing bowl use electric beaters to beat the cream until peaks form
• In a second mixing bowl use the same beaters to mix the cream cheese, protein powder and stevia until well combine, slowly pour in the gelatine mix until continue to beat until evenly mixed through
• Using a spatula fold the honeycomb cream cheese mixture through the whipped cream until just combined
• Spoon the mixture evenly over the top of the bases
• Refrigerate for a minimum of 4 hours or until the topping has set.

Nutritional Value per cheesecake:

• Calories: 203
• Total fat: 15.9g
• Total carbohydrates: 2.8g
• Sugars: 1.4g
• Protein: 12g

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 but best served fresh
• Stevia can be replaced with any low calorie sweetener of your choice and can be increase or reduced to suit your palate
• 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.

Ham & Ricotta Frittata

Makes: 6

Ingredients:

• 4 eggs
• 120g ham, finely shredded
• 1/2 cup ricotta
• 2 garlic cloves, finely diced

Method:

• Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray
• Place the all ingredients in the a mixing bowl and whisk until well combined
• Pour the batter evenly between the prepared muffin tray
• Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle
• Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 133
• Total fat: 9.6g
• Total carbohydrates: 1.9g
• Sugars: 0.8g
• Protein: 9.9g

Recipe Notes:

• Delicious served both warm or cold
• Store covered in the fridge 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.