Vanilla Berry Cupcakes

Makes 12

Ingredients:

1/4 cup butter
1/4 cup low calorie sweetener (or sugar)
1/4 cup natural yoghurt
1/2 cup milk
2 eggs
1 teaspoon vanilla extract
1 & 1/4 cups plain flour
1 & 1/2 teaspoons baking powder
1 & 1/2 cups frozen berries

Method:

Preheat the oven to 180 degrees Celsius and prepare a muffin tray by lining with cupcake liners and lightly spraying with cooking spray
Using your electric beaters to cream the butter and sweetener until light and fluffy
Add in the yoghurt, milk, eggs and vanilla and use the beaters to mix until fully combined
Add the flour and baking powder using a spatula to fold through until nearly combined
Finally add the berries and stir through until just combined
Spoon the mixture evenly between the 12 prepared cupcake liners and bake for 20-25 minutes or until golden brown and the cake skewer comes out clean
Allow to cool before eating

Nutritional Value for cupcake:

Calories: 109
Fat: 5.4g
Carbohydrates: 12.1g
Sugar: 2.2g
Protein: 3g

Recipes Notes:

Low calorie sweetener used in this recipe is the Natural Stevia Blend from Naturally Sweet
Use the promo code WHMP15 online to obtain a 15% discount
Store in an air tight container for up to 5 days below 27 degrees
This recipe is freezer friendly to be consumed with 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.

Sugar free Lemon Cake

Sugar Free Lemon Cake

Cake ingredients:

6 egg whites
150g butter
1 cup xylitol
2 cup plain flour
4 teaspoons baking powder

1 teaspoon salt
1 cup milk
1/4 cup lemon juice

Curd ingredients:

6 egg yolks
1/2 cup xylitol
1/2 cup lemon juice
80g butter

Method:

Preheat the oven to 180 degrees Celsius and prepare 3 x 20cm round cake tins by greasing very well and lining the base with baking paper
Place the egg whites in a mixing bowl and beat with electric beaters until there is stiff white peaks, set aside
In a large mixing bowl place the butter and xylitol creaming with the eclectic beaters for approximately 3 minutes until white and fluffy
Add in the flour, baking powder, salt, milk and lemon juice beating until smooth
Using a spatula fold in 1/2 of the egg whites until just combined, repeat with the remaining egg whites
Spoon the mixture evenly across the three prepared cake tins and bake for 20 mins or until golden and a cake skewer comes out clean

Turn the cakes onto a wire rack to cool completely before finishing the cake
To prepare the curd place the egg yolks, xylitol and lemon juice in a blender and process for 60 seconds until thick, smooth and slightly foamy
Add the mixture into a heavy based non stick sauce pan with the butter
Continually whisk the mixture over a steady low heat for 5-10 minutes until the curd is thick enough to coat the back of a spoon
Transfer the curd into a heat proof container with a lid and place in the fridge to completely cool before using
To construct the cake place a thick layer of curd between cakes so you have 2 layers of curd and 3 layers of cake, place in the fridge to set for minimum of an hour before serving
Serving suggestions are whipped cream or passionfruit pulp (as seen in the picture).

Nutritional value per piece:

Calories: 179
Total fat: 11.5g
Total carbohydrates: 15g
Sugar: 1g
Protein: 4.3g

Notes: NV does not include the passionfruit pulp in the picture.

Recipes Notes:

Xylitol can be replaced with your low calorie sweetener of choice.
Xylitol used in the recipe was from https://www.naturallysweet.com.au/ use the coupon code WHMP15 for a 15% discount

Keep the cake store in an air tight container in the fridge for up to 5 days
The cooked cakes unconstructed are freezer friendly but for best results serve 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.

Protein Gummies

Makes: 12

Ingredients:

1 portion (30g) unflavoured protein water powder
1 packet diet jelly
1 heaped teaspoon gelatine
150ml water

Method:

Mix the protein water powder into 75ml cold water and mix until well combined
Allow to sit for 30-60 minutes until all th foam has settled
Add the jelly packet and gelatine into a heat proof mixing bowl, then add 75ml boiling water and mix until all dissolved
Combine the cold and hot water mixtures and stir until well combined
Pour the Gummies mixture into your chosen silicon moulds
Place in the fridge for set for a minimum of 4 hours.

NV per Gummie:

Calories: 13
Total fat: 0g
Total carbohydrates: 0g
Total sugars: 0g
Protein: 3.2g

Recipes Notes:

Store in an air tight container in the fridge for a maximum of 3 weeks
This recipe is not suitable for the freezer
Protein water powder used in this recipe is the Bodiez protein water
To make a non-protein gummie leave our the protein water powder and use 75ml of plain cold water (opti-intense friendly without the additional protein)

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 Puff Bars

Makes: 12

Ingredients:

75g sugar free marshmallows
50g unsalted butter
150g soy protein nuggets

Method:

Lightly spray a silicon loaf tin with cooking spray or line a metal loaf tin well with baking paper

Place the diced butter and marshmallows in a microwave proof bowl and heat for 60 seconds
Add the soy protein nugget and use a spatula to mix until the nuggets are well coated
Spread the mixture into the prepared dish and press down to pack the mixture in well
Place the loaf tin into the fridge to set for a minimum of 2 hours.
Use a sharp knife to cut into even sized pieces.

Nutritional value per serve:

Calories: 95
Total fats: 4.2g
Total carbohydrates: 1.3g
Total sugar: 0g
Protein: 10.4g

Recipe Notes:

Store in an air tight container in the fridge for up to 10 days
This recipe is not suitable for the freezer.

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.

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.

Baked Passionfruit Protein Cheesecake

Makes: 6

Ingredients:

125g cream cheese
160g Passionfruit YoPro yoghurt
1 egg
2 scoops (60g) vanilla protein powder
1 teaspoon stevia (optional)
6 teaspoons Passionfruit pulp

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
Spoon in a teaspoon of Passionfruit pulp into each muffin cup
Bake for approximately 15-20 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: 144
Total fat: 7.6g
Total carbs: 3.2g
Sugars: 2.2g
Protein: 13.8g

Note: nutritional Value does not included the Passionfruit topping in the picture

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.

Apple Wonton Pies

Makes: 6

Ingredients:

12 wonton wrappers
3 large apples
1 tablespoons butter (or coconut oil)
1 tablespoon xylitol (or low calorie sweetener of your choice)
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon all spice
1/4 teaspoon ground cloves

Method:

Peel and core the apples, roughly chopping into the same size pieces
Place in a small saucepan with the butter, xylitol and 2 tablespoons of water and simmer for 3-5 minutes until the apples are slightly softened
Add in the spices and simmer for another 1-2 minutes until aromatic
Set the mixture aside to cool while you preheat the oven to 180 degrees Celsius and prepare a 6 silicon muffin tray by spraying with cooking spray and lining each well with a wonton wrapper
Spoon the mixture evenly between the 6 wonton wrapper
Place a second wonton wrapper on top of the apple filling pressing down around the edges to seal then fold the lid over to fully seal the pie

Lightly brush the top of the pies with egg wash or milk
Bake for 15-20 minutes until golden.

Nutritional value per pie:

Calories: 92
Total fat: 1.1g
Total carbohydrates: 20.2g
Sugars: 8.5g
Protein: 1.5g

Recipe Notes:

Store in an air tight container in the fridge for a maximum of 5 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.

Protein Brownie

Makes: 3

Ingredients:

12 squares sugar free dark chocolate (approx 45g)
1 1/2 teaspoon coconut oil
1 egg yolk
1 scoop (30g) chocolate protein powder
1 tablespoon coconut flour
3 tablespoons milk

Method:

Preheat the oven to 160 degrees Celsius and gently spray 3 wells of a silicon mini loaf tray
Break the chocolate up into squares and place in a microwave proof bowl
Heat the chocolate in 15 second increments stirring well between until just melted
Add in the coconut oil and stir through until the oil is melted
Add the egg yolk and whisk until smooth
Add in the remaining ingredients and stir until you have a thick smooth batter
Pour evenly between the prepared tray
Bake for 12-15 minutes until just baked or slightly under baked if you prefer them slightly chewy
Allow to cook slightly before removing from the mini loaf tray
Delicious served cold or warm.

Nutritional Value per serve:

Calories: 115
Total fats: 6.4g
Total carbohydrates: 3.2g
Sugars: 1.3g
Protein: 10.7g

Recipe Notes:

Store in an airtight container under 27 degrees for a maximum of 2 days
This recipe is freezer friendly but best served warmed after defrosting
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.