Chocolate Meringue Protein Cookies

Makes: 36 cookies
Ingredients:

• ½ cup caster sugar
• 2 scoop chocolate protein powder
• ½ teaspoon cinnamon
• 4 eggs whites
• ¼ teaspoon cream of tartar

Method:

• Preheat the oven to 120 degrees Celsius and over 2 baking sheets with alfoil
• Combine the sugar, protein powder and cinnamon until well mixed and set aside
• Place the egg whites in a mix master and whisk with the cream of tartar until foamy
• Raise the speed to medium and add in a tablespoon of the dry mixture at a time
• Continue to whip until all the dry mixture is included and until the mixture forms stiff peaks
• Spoon the mixture into a piping bag and pipe the mixture into 3cm circles
• Bake for 75 minutes and turn off the oven but do not open the oven door
• Leave the trays in the oven for 60 minutes before removing from the oven and placing on a cooling rack.

Nutritional Value per Cookie:

• Calories: 26
• Total fat: 0g
• Total carbohydrates: 3.6g 
• Protein: 3g 

Recipe Notes:

• Store in an airtight container for a maximum of 10 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 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. 

Cherry Ripe Bites

Makes: 24 bites

Ingredients:

• 420g pitted cherries, drained
• 1/2 cup shredded coconut
• 2 scoops (60g) vanilla protein powder 
• 2 tablespoons chia seeds
• 2 tablespoons coconut oil
• 1 tablespoon coconut flour
• 150g 90% dark chocolate 

Method:

• Line a loaf tin with plastic wrap
• Place all ingredients, except the dark chocolate, into a food processor and process until combined 
• Spread the mixture evenly into the lined loaf tin and refrigerate overnight
• Remove the cherry slice and cut evenly into 24 cubes
• Break up the chocolate and place in a clean and dry metal or glass bowl
• Sit the bowl over a simmering saucepan of water ensuring the water doesn’t touch the base of the container with the chocolate 
• Stir with a butter knife until the chocolate is 3/4 melted
• Remove from the heat and continue to stir until fully melted 
• Gently roll each of the 24 cherry bites in the chocolate until lightly coated 
• Allow the chocolate to set for a minimum of an hour before enjoying.

Nutritional Value per Bite:

• Calories: 126
• Total fats: 9.9g
• Total carbohydrates: 8.8g 
• Protein: 4g

Recipe Notes

• Store in an airtight 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 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.

Hot Cross Bun Protein Discs 

Makes: 20

Ingredients:

• 2 scoops (60g) vanilla protein powder
• 1/3 cup coconut flour
• 1 cup rolled oats 
• 1 cup sultanas 
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cardamom
• 1/4 cup melted coconut oil
• 1/4 cup honey
• 1/4 cup skim milk
• 30g white chocolate 

Method: 

• Place all ingredients, except the white chocolate into a high powered food processor and blend until ground and starts lumping together 
• Split the mixture into 2 even portions
• Roll into a log shape approximately 12cm long
• Wrap and roll in glad wrap and compress tightly to about 10cm long
• Repeat with the second portion
• Place in the freezer for 30-60 minutes to set
• Remove from the freezer and cut into 1cm thick portions
• Lay flat on a dry and clean chopping board
• Place the chocolate in a zip lock bag and melt in the microwave in 15 seconds bursts until the chocolate has melted
• Snip a tiny corner off the bag and pipe the chocolate onto the Protein Discs in a classic hot cross bun shape 
• Allow the chocolate to reset before transferring to storage container 

Nutritional Value per Disc:

• Calories: 100
• Total fat: 4.1g
• Total carbohydrates: 16.1g
• Protein: 4g

Recipe Notes:

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

Cheeky Chocolate Cake 

Makes: 1 x 18cm round cake

Ingredients:

• 250g butternut pumpkin, finely grated 
• 2 eggs, lightly beaten
• 1/4 cup maple syrup
• 1/4 cup rice malt syrup
• 1 teaspoon vanilla extract
• 1/2 cup melted nuttalex or coconut oil
• 2 teaspoons baking powder 
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup cacao
• 1/4 cup coconut flour 

Recipe:

• Preheat oven to 180 degrees Celsius and prepare an 18cm springform tin by lining with baking paper and spraying with cooking spray
• Combined the pumpkin, eggs, syrups, vanilla and melted nuttalex on a large mixing bowl and combine well
• Place the remaining ingredients into a sieve and sift over the pumpkin mixture
• Use a spatula to mix until well combined
• Pour into the prepared cake tin and bake for approximately 35 minutes until the edges have pulled away from the edges and a cake skewer comes out clean
• Allow to cool in the tin for 15 minutes before removing from the 10 gently transferring to your serving plate

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has the cake dusted with cacao powder
• Recommended to serve with a dollop of coconut yoghurt and some fresh berries.

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.

Banana Cupcakes

Makes: 18

Cake Ingredients:

• 4 ripe bananas 
• 2 1/2 cups SR flour
• 1 cup milk
• 2 eggs, lightly beaten
• 1/4 cup vanilla yoghurt
• 3 tablespoons honey
• 1 teaspoon vanilla essence
• 1 teaspoon cinnamon 

Icing ingredients:

• 250g unsalted butter
• 2 teaspoons milk
• 1 teaspoon vanilla extract
• 3 cups icing sugar

Method:

• Preheat oven to 180 degrees Celsius and line 18 cupcake trays with liners and lightly spray with cooking spray
• Roughly chop the bananas and place in a mixing bowl, use a fork to mash the bananas 
• Add in the remaining cupcake ingredients and using a wooden spoon to mix until just combined 
• Evenly spread the batter across the prepared cupcake cases and bake for 20-25 minutes until golden and cooked through
• Allow to cool completely before icing
• To prepare the icing best the butter using electric beaters until pale and lightly whipped
• Add the milk and vanilla lightly beating into the butter
• Add in the icing sugar 1/2 cup at a time until you get to your desired consistency 
• Pipe or spread the icing onto the cupcakes to suit your preferences.

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 3 days
• The cupcakes un-iced are 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.

Lemon Protein Meringues 

Makes: 54

Ingredients:

• 1/2 cup eggs whites
• 60g vanilla protein powder
• 2 teaspoons sweetener 
• 1/2 teaspoon cream of tartar
• Zest & juice of large lemon

Method:

• Preheat the oven to 120 degrees Celsius and line 2 trays with baking paper
• Using electric heaters to beat the egg whites until you have soft peaks
• Add in the sweetener, cream of tartar, juice and zest and beat until combined
• Use a spatula to gently fold through the protein powder 
• Spoon the mixture into a piping bag
• Pipe the Meringues into 2cm rounds 
• Bake for 45 minutes, swapping the trays over on high and low rack at the 25 minute mark
• After the 45 minutes turn the oven off and allow the Meringues to sit in the oven for an hour
• Transfer to a wire rack to cool completely

Nutritional Value per meringue:

• Calories: 12
• Total fat: 0
• Total carbohydrates: 0.3g
• Protein: 1g

Recipe Notes:

• Store in an airtight container to a maximum of 14 days
• This recipe is not freezer friendly

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.

Apricot Goji Protein Discs

Make: 36

Ingredients:

• 100g rolled oats 
• 6 scoops vanilla protein powder 
• 1/4 cup coconut oil
• 1/4 cup honey
• 100g dried apricots 
• 80g dried goji berries
• 70ml boiling water

Method:

• Soak the dried fruit in the boiling water for 30 minutes
• Place all ingredients into a high power food processor and process until it Balls around the blades
• Split the mixture into two even portions 
• Roll each portion into and roughly into an even log shape 
• Roll the log tightly in plastic wrap and compress the log finishing with each log to be approximately 2cm round and 18cm long
• Place the wrapped log in the freezer for an hour
• Remove the plastic wrap and slice into 1cm Discs 

Nutritional Value per disc:

• Calories: 67
• Total fat: 2.1g
• Total carbohydrates: 8.4g
• Protein: 4.8g

Recipe Notes:

• Store in a zip lock bag in the freezer for up to 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.

Vanilla Protein Pancakes

Makes: 6

Ingredients:

• 1 scoop vanilla protein powder
• 2 tablespoon rolled oats
• 1/2 teaspoon baking powder
• 1/3 cup light coconut milk
• 1/4 cup skim milk
• 1 egg white

Method:

• Place the protein powder, rolled oats and baking powder in a food processor and process until ground
• Add in both milks to the ground mixture and process until smooth
• In a small mixing bowl whisk the egg white until you have soft peaks
• Fold the egg mixture through the remaining batter
• Heat a heavy based frying pan over a medium heat and spray with cooking spray
• Add about 1/4 cup of the batter into the pre-heating frying pan and cook for approximately 2 minutes until the mixture starts forming bubbles on the surface
• Flip the pancake and cook for another 1-2 minutes until golden and cooked through

Nutritional Value per Pancake:

• Calories: 44
• Total fats: 1.1g
• Total carbohydrates: 3g
• Protein: 5.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days, the uncooked batter can be also stored in the fridge and cooking pancakes fresh as required
• This recipe is freezer friendly to be consumed within 3 months
• The picture shows the pancake topped with grilled mango, vanilla yoghurt and shredded coconut.

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 Protein Pancakes with Strawberry Sauce

Makes: 4 pancakes and 4 sauce portions 

Pancake Ingredients:

• 1 scoop chocolate protein powder
• 1/4 cup rolled oats
• 1/4 cup almond meal
• 1/2 teaspoon baking paper
• 1 small egg
• 1/4 cup protein enriched milk

Strawberry Sauce Ingredients:

• 3/4 cup frozen strawberries
• 1 tablespoon water
• 1 teaspoon sweetener

Pancakes Method:

• Place the protein powder, oats, almond meal and baking powder in a food processor and blend until smooth
• Add the egg and milk and process until you have a smooth batter
• Allow to sit for 10 minutes
• Heat a frying pan over a medium heat and spray with cooking spray
• Place 4 egg rings in the frying pan and evenly spread the batter between the 4 rings
• Cook for 2-3 minutes until golden
• Remove the egg ring and flip the pancakes and cook for another 1-2 minutes until golden

Sauce Method:

• Place all the ingredients in a small saucepan and bring to the boil
• Reduce the heat and simmer for 15 minutes stirring regularly and mashing with a fork while cooking
• Add a touch more water as necessary 

Nutritional Value per pancake:

• Calories: 116
• Total fats: 6g
• Total carbohydrates: 4.5g
• Protein: 9.3g

Nutritional Value per sauce portion:

• Calories: 10
• Total fats: 0g
• Total carbohydrates: 2.8g
• Protein: 0.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown also serves with a tablespoon of vanilla yoghurt.

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.

Weetbix Donuts/Muffins 

Ingredients:

• 5 weetbix biscuits
• 1 cup milk
• 1 cup unsweetened Apple puree
• 1/4 cup maple syrup or rice malt syrup
• 1/4 cup vegetable oil
• 2 eggs
• 1 teaspoon vanilla
• 1 1/2 cups sultanas 
• 1 cup SR flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda 
• 1/2 teaspoon cinnamon 

Method:

• Crush the weetbix biscuits and top with the milk, set aside to soak for 60 minutes
• Preheat oven to 180 degrees Celsius and prepare your preferred cooking tray
• Add the Apple puree, syrup, oil, eggs and vanilla to the weetbix mixture and mix until well combined
• Place the sultanas in a seperate bowl and cost with the flour, baking powder and cinnamon 
• Pour the wet mixture into the dry mixture and combine until just combine
• Spoon the mixture into the prepared trays and cook accordingly:
• Mini muffins: 12-15 minutes
• Standard muffins: 25-30 minutes
• Donuts: 15-20 minutes
• Allow to cool in the tray for 15 minutes before transferring to a wire rack to cool

Recipe Notes:

• Store in an air tight container under 27 degrees for a period 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.