Coffee Protein Discs

Coffee Protein Discs 

Makes: 36



Ingredients:

  • 250g pitted prunes 
  • 200ml cold press coffee
  • 100g cashews
  • 250g oats 
  • 150g desiccated coconut 
  • 50g almond meal
  • 5 scoops (150g) pure protein powder 
  • 2 tablespoons coconut flour 

Method: 

  • Soak the prunes in the cold press coffee for a minimum of 4 hours but preferably overnight 
  • Place the cashews, oats, coconut, almond meal and protein powder in a high powered food processor and process until a meal like texture 
  • Add the soaked prunes and excess liquid into the food processor and process until it comes together in a ball
  • Split the mixture into 3 even portions and using damp hand roll into a log shape 
  • Roll the logs in the coconut flour to coat the outside, this is an important step as these discs are “stickier”‘than other C4K Kitchen protein discs
  • Roll the coconut flour coated logs in plastic wrap and freeze for at least 1 hour before slicing
  • Place the individually sliced protein discs in a zip lock bag and store in the freezer.

Nutritional Value per disc: 

  • Calories: 86
  • Total fat: 5.5g
  • Total carbohydrates: 8.1g
  • Protein: 6.2g

Recipe Notes: 

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



Lemon Curd Mini Cheesecakes

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups




Base Ingredients: 

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

Lemon Curd Mousse Ingredients:

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 Mousse 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, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
  • Fold the Curd mixture through the whipped cream until well combined
  • Spoon the mixture evenly between the 12 wells in the cheesecake pan
  • Spoon the extra mixture evenly into 4 muffin cups
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

  • Calories: 188
  • Total fat: 15.5g
  • Total carbohydrates: 5.5g
  • Protein: 11.1g

Nutritional Value per Mousse Cup: 

  • Calories: 127
  • Total fat: 8.3g
  • Total carbohydrates: 4.3g
  • Protein: 7.8g

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 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 Lemon Curd

Protein Lemon Curd

Makes: approximately 350ml


Ingredients:

  • 2 large lemons, zest and juice
  • 1 (30g) scoop pure protein powder
  • 1/4 cup xylitol*
  • 2 eggs 
  • 3 tablespoons coconut oil, melted 

*xylitol can be replaced with your low calories sweetener of choice

Method:

  • Place the lemon juice, lemon zest, protein powder, xylitol  and eggs in a bullet blender and process until smooth
  • Pour the mixture into a small non stick saucepan and the melted coconut oil
  • Over a low heat continually whisk until thickened, this will take between 5-10 minutes
  • Transfer to air tight container to cool completely, it will continue to thicken as it cools

Nutrition value for complete recipe:

  • Calories: 580
  • Total fats: 51.9g 
  • Total carbohydrates: 55.7g
  • Protein: 39.1g

Recipe Notes: 

  • Store in an air tight container in the fridge for a maximum of 7 days 
  • This recipe is freezer friendly but is best fresh
  • To have a thinner Curd add 1 tablespoon of water
  • 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.



Anzac Dough Protein Discs

Anzac Dough Protein Discs

Makes: 24



Ingredients:

  • 3 (90g) scoops vanilla protein powder 
  • 1 1/2 cups rolled oats 
  • 1/2 cup almond meal 
  • 1/4 cup shredded coconut 
  • 1/4 cup golden syrup 
  • 1/4 cup rice malt syrup 
  • 1/4 cup coconut oil, melted 

Method: 

  • Combine all ingredients into a high powered food processor and process until well combined and starts to ball together 
  • Split the mixture into 2 even portions and 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 per disc: 

  • Calories: 97
  • Total fat: 6.3g
  • Total carbohydrates: 10.8g
  • Protein: 4.6g

Recipe Notes:

  • Store in a zip lock bag in the freezer 
  • Rice malt syrup can be replaced with honey if desired
  • 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. 



Banana Nut Smoothie Bowl

Banana Nut Smoothie Bowl

Serves: 1


Ingredients:

  • 1/2 cup Chobani yoghurt
  • 1/2 scoop (15g) vanilla protein powder
  • 1/2 banana
  • 1 teaspoon natural peanut butter 
  • 2 teaspoons rolled oats 
  • 2 teaspoons mixed nuts, chopped

Method:

  • Slice the banana in thin slices, reserve 5 rounds
  • Place the remaining sliced banana in a blender with the yoghurt, protein powder and peanut butter and blend until combined 
  • Pour into your serving bowl
  • Top with the reserved banana slices, oats and chopped nuts

Nutritional Value per serve:

  • Calories: 235
  • Total fat: 6g
  • Total carbohydrates: 22.1g
  • Protein: 23.3g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours 
  • 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. 



Easter Smoothie Bowl

Easter Smoothie Bowl

Serves: 1


Ingredients:

  • 1/2 cup Chobani yoghurt
  • 1/2 scoop (15g) vanilla protein powder
  • 2 teaspoons rolled oats 
  • 2 teaspoons sultanas 
  • 3 teaspoons chopped mixed nuts
  • 1/4 teaspoon cinnamon
  • Pinch nutmeg
  • Pinch ground ginger
  • Pinch ground cardamom
  • 1 teaspoon honey

Method:

  • Place the yoghurt and protein powder in a blender and process until smooth
  • Pour into your serving bowl
  • Mix the spices in a small bowl
  • Top with the oats, sultanas and chopped nuts as desired
  • Sprinkle the spice mix evenly over the top and finish with a drizzle of honey

Nutritional Value per serve:

  • Calories: 247
  • Total fats: 4.9g
  • Total carbohydrates: 29.9g
  • Protein: 22.6g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours
  • 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  

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 

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.



Cherry Ripe Smoothie Bowl

Cherry Ripe Smoothie Bowl 

Serves: 1


Ingredients:

  • 1/2 cup Chobani natural yoghurt 
  • 1/2 scoop (15g) chocolate protein powder
  • 1 teaspoon cherry syrup 
  • 20g cherry, canned or jarred – drained & chopped
  • 2 teaspoons shredded coconut 
  • 2 teaspoons black chia seeds

Method: 

  • Drain the cherries reserving 1 teaspoon of the mixture
  • Place the yoghurt, protein powder and reserved cherry liquid into a blender and process until well combined
  • Pour into your serving bowl
  • Top with the coconut, chia seeds and cherries in your desired fashion
  • For the best consistency, allow to set and refrigerate overnight otherwise serve immediately.

Nutritional Value per portion:

  • Calories: 249
  • Total fats: 6.8g
  • Total carbohydrates: 23g 
  • Protein: 25.6g

Recipe Notes:

  • Store covered in the fridge for 24 hours
  • 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.



Chocolate Hazelnut Mini Cheesecakes 

Chocolate Hazelnut Mini Cheesecakes 

Makes: 12 Mini Cheesecakes 


Base Ingredients:

  • 90g hazelnuts 
  • 1 scoop (30g) chocolate protein powder 
  • 2 teaspoons xylitol 
  • 1/4 cup coconut oil, melted

Cheesecake Ingredients:

  • 2 teaspoons gelatine 
  • 220g extra light cream cheese 
  • 2 scoops (60g) chocolate protein powder 
  • 2 teaspoons xylitol 
  • 1 teaspoon vanilla
  • Pinch salt
  • 3/4 cup thickened cream

Method:

  • Place the hazelnuts in a high powered blender and process until in a meal like consistency 
  • Take out 2 teaspoons of the hazelnut meal and set aside
  • In a small mixing bowl add the remaining ingredients and mix well with a butter knife
  • Evenly spread the base mixture between the 12 mini cheesecake bases and use your fingers tips to press down well
  • Place in the refrigerator while you prepare the topping
  • To prepare the cheesecake topping place 1 tablespoon of boiling water and gelatine in a blender and process until dissolved
  • Add in the cream cheese and blender
  • Add in the protein powder, xylitol, vanilla and salt blending until smooth then set aside
  • Place the thickened cream in a clean dry bowl and beat with electric beaters until beaten to form soft peaks
  • Fold the chocolate mixture into the whipped cream with a spatula until just combined
  • Evenly top the bases with the filling then lightly sprinkle with the reserved ground Hazelnut 
  • Refrigerate for a minimum of 4 hours but preferably overnight.

Nutritional Value per Cheesecake:

  • Calories: 148
  • Total fats: 14.4g
  • Total carbohydrates: 3.7g
  • Protein: 10.4g

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 Chocolate 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.