Chai Protein Shot

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.

Lemon Protein Discs

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.

Peanut Boost Protein Balls

Makes: 12

Ingredients:

1/2 cup rolled oats
1/2 cup dried cranberries
3 scoops (90g) pure protein powder
2 tablespoons flaxseed flour
1/2 cup natural peanut butter
2 tablespoons honey
4 tablespoons water

Method:

Place the oats, cranberries, protein powder and flaxseed flour in a food processor and blend until a breadcrumb like texture
Add the peanut butter and honey and process until well combined
Add the water in 1 tablespoon at a time until the mixture Balls together, the amount of water will vary depending on the consistency of the peanut butter
Roll the mixture using damp hands into 12 even balls.

Nutritional Value per Ball:

Calories: 139
Total fat: 6.3g
Total carbohydrates: 10.8g
Sugars: 5.8g
Protein: 9.9g

Recipe Notes:

Store in an air tight container below 27 degrees 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 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 Protein Mousse

Chocolate Protein Mousse

Serves: 4 portions (approximately 1/2 cup each)

Ingredients:

2 eggs
2 scoops chocolate protein powder
4 teaspoons xylitol*
1 1/2 teaspoons unsweetened cacao
4 tablespoons hot water

*xylitol can be replaced with any artificial or low calorie sweetener of your choice

Method:

Seperate the eggs and place the whites in a mixing bowl and the yolks in a blender
Top the yolks with the protein powder, sweetener and cacao and then top with the water, do NOT add the water directly onto the yolks
Process the chocolate mixture until you have a smooth paste set aside
Using electric better to beat the egg whites until you get stiff peaks
Using a spatula to fold in 2 tablespoons of the chocolate paste in at a time folding gently until combined, fold as little as possibly until it is just combined to retain as much air in the whites as possible
Transfer the Mousse into your serving dishes, top with any additives of your choice and then place in the fridge for 2 hours minimum before serving

Nutritional Value per portion:

Calories: 104
Total fat: 2.7g
Total carbohydrates: 5.2g
Sugars: 0.2g
Protein: 16.3g

Recipe Notes:

Store covered in the fridge for the maximum of 3 days
This recipe is not suitable for the freezer
For chocolate mousse Tarts spoon the mixture into pre-baked wonton wrappers in a muffin tray to create the tart shell
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 Protein Balls

Makes: 6

Ingredients:

2 scoops (60g) chocolate protein powder
1/3 cup coconut flour
1/4 cup rolled oats
1 tablespoon cacao
1/4 cup coconut oil, melted
1 teaspoon vanilla extract
2 tablespoons water

Method:

Place the protein powder, coconut flour, oats and cacao into a blender and process until the oats are ground and mixture is well combined
Pour the mixture into a bowl
Add the coconut oil, vanilla and 1 tablespoon of water and use a butter knife to mixture until comes together
Add the remaining water gradually until it starts to form dough balls
Divide the mixture into 6 even portions and roll into balls
If desired roll in coconut or chopped nuts

Nutritional Value per Ball:

Calories: 172
Total fat: 10g
Total Carbohydrates: 10g
Sugar: 0.7g
Protein: 10.2g

Recipe Notes:

Store in an air tight container below 27 degrees 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 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.

Mini Protein Chocolate Crackles

Mini Chocolate Protein Crackles

Makes: 18

Ingredients:

4 tablespoons coconut oil, melted
2 tablespoons milk
2 scoops (60g) chocolate protein powder
1 1/2 teaspoons cacao
1 teaspoon maple syrup
1 1/2 cups rice bubbles

Method:

Place 18 mini cupcake liners out on a tray
Place the rice bubbles in a mixing bowl
Place the melted coconut oil, milk, protein powder, cacao and maple syrup in a bullet style blender and process until smooth
Working very quickly pour the chocolate mixture over the rice bubbles and mix until evenly wel coated
Spoon a heaped teaspoon of mixture into the pre-laid out patty pans
Place in the fridge to set for at least 60 minutes

Nutritional Value per crackle:

Calories: 52
Total fats: 3g
Total carbohydrates: 2.7g
Sugars: 0.6g
Protein: 3.2g

Recipe Notes:

Store in an airtight container in the fridge for up to 7 days
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.

Cream Cheese Truffles

Cream Cheese Truffles

Makes: 12

Truffle Ingredients:

125g full fat cream cheese
2 scoops (60g) vanilla protein powder
2 tablespoons high protein milk
3 tablespoons coconut flour
2 tablespoons almond meal

Icing Ingredients:

1 scoop (30g) vanilla protein powder
3 tablespoons coconut oil, melted

Method:

To prepare the truffles place all the ingredients into a food processor and blend until smooth
Using damp hands roll the truffle mixture into 12 even balls
Place the truffles not touching each other on a silicon mat and place in the freezer for 60 minutes
To prepare the icing melt the coconut oil and use a fork to whisk through the protein powder until smooth and well combined
Place a single truffle on a fork and dip into the icing rolling until fully coated
Allow the excess icing to drain off and place the coated truffle onto a silicon mat or non stick baking paper, top with sprinkles if desired straight away as the icing will set quickly
Repeat with the other 11 truffles, when placing the truffles down ensure they are not touching any of the other truffles until fully set
Place in the fridge to cool for a minimum of 2 hours before eating.

Nutritional Value per Truffle:

Calories: 102
Total fat: 6.8g
Total carbohydrates: 1.9g
Sugar: 0.6g
Protein: 7.7g

Recipe Notes:

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

Chai Spiced Protein Mini Cheesecakes

Chai Spiced Protein Mini Cheesecakes

Makes: 12

Base ingredients:

1/2 cup almond meal
1 scoop vanilla protein powder
1 teaspoon xylitol
1/4 cup coconut oil, melted

Cheesecake ingredients:

300ml thickened cream
2 teaspoon gelatine
125g extra light cream cheese
2 teaspoons xylitol
2 scoops vanilla protein powder
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon all spice
1/2 teaspoon cardamom
1/4 teaspoon ground cloves

**Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

Method:

To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre
Add the coconut oil and use a knife to mix well
Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
Refrigerate while you prepare the filling

To prepare the filling use electric beaters to whip the cream and set aside
Dissolve the gelatine in 2 tablespoons of boiling water
Add the cream cheese, xylitol, spices and protein powder to the gelatine and process until smooth
Use a spatula to fold the spiced cream cheese mixture through the whipped cream
Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

Calories: 201
Total fat: 14.7g
Total carbohydrates: 5.8g
Sugars: 1.5g
Protein: 10.1g

Recipe Notes:

Store covered in the fridge for a maximum of 5 days
This recipe is freezer friendly to be consumed within 3 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.

Chocolate Protein Bars

Chocolate Protein Bars

Makes: 22

Ingredients:

2 cups rolled oats
4 scoops (120g) chocolate protein powder
250g pitted dates
1/4 cup maple syrup
1/4 cup coconut oil, melted
2 tablespoons water
1 teaspoon vanilla
Pinch salt

Method:

Line a brownie tin with plastic wrap
Place all ingredients in a high powered food processor and blend until the mixture comes together into a ball
Using damp hands firmly press the mixture into the prepared tin
Chill for approximately 4 hours until firm
Slice into even portions with a sharp knife with a hot blade.

Nutritional Value per bar:

Calories: 115
Total fat: 3
Total carbohydrates: 15.6
Protein: 6

Recipe Notes:

Picture shown has the protein bars coated in in shredded coconut, this is not included in the nutritional Value calculations
You could also finish with a drizzle of melted dark chocolate
Store in an air tight container for a week
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.

After Dinner Mint Mini Cheesecake

After Dinner Mint Mini Cheesecake

Makes: 12

Base Ingredients:

1/2 cup almond meal
1 (30g) scoop chocolate protein powder
1 teaspoon xylitol*
1/4 cup coconut oil, melted

Cheesecake Ingredients:

300ml heavy cream
3 teaspoons gelatine
125g extra light cream cheese
2 scoops (60g) vanilla protein powder
1 scoop (30g) chocolate protein powder
2 teaspoon peppermint essence
Green food colouring, optional

Method:

To prepare the base mix all the ingredients into a small mixing bowl until well combined
Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly
Place the cheesecake pan in the fridge while you prepare the cheesecake filling
Whip the cream until it forms soft peaks then set aside
Dissolve the gelatine in 1 tablespoon of boiling water
Add the gelatine mix and cream cheese into a bullet blender and process until smooth
Fold the cream cheese mixture through the whipped cream until well combined
Split this into 2 uneven portion
Into the smaller portion (approximately one third of the cream mixture) add in the scoop of chocolate protein powder and beat lightly with the electric beaters until just combined
Spoon the mixture evenly between the base of 12 wells in the cheesecake pan
Place in the fridge while you prepare the remaining cheesecake filling
Into the larger position add the 2 scoops vanilla protein powder, peppermint essense and the food colouring and lightly beat until just combined and until you achieve your desired colour
Spoon the mixture evenly on top of the chocolate cheesecake mixture
Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Mini Cheesecake:

Calories: 215
Total fat: 16.8g
Total carbohydrates: 3.2g
Protein: 12.6g

Recipe Notes:

Picture shown has the mini cheesecake topped with crushed peppermint crisp that is not included in the nutritional information
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 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.