Apple Pie Smoothie Bowl 

Serves: 2

Ingredients:

• 200g natural yoghurt
• 1/2 cup unsweetened Apple puree
• 2 scoops (60g) vanilla protein powder
• 4 teaspoons black chia seeds
• 4 teaspoons toasted muesli
• 4 teaspoons chopped walnuts
• 2 teaspoons maple syrup

Method:

• Place the yoghurt, Apple puree and protein powder in a high powered blender and process until well combined
• Even pour the mixture into your serving bowls
• Top evenly between the serves with the chia seeds, walnuts and muesli as desired
• Drizzle each serve with 1 teaspoon of maple syrup

Nutritional Value per serve:

• Calories: 334
• Total fats:  7.4g
• Total carbohydrates: 30.3g
• Protein: 38.2g

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 Vanilla Bean 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.

Chocolate Nut Smoothie Bowl

Serves: 1

Ingredients:

• 170g natural Chobani yoghurt 
• 20g chocolate protein powder
• 1 teaspoon natural smooth peanut butter
• 1 tablespoon walnuts, chopped
• 2 teaspoons toasted muesli 
• 2 teaspoons black chia seeds 
• 1 teaspoon honey 

Method:

• Place the yoghurt, protein powder and peanut butter in a high powered blender and process until smooth
• Pour into your serving bowl
• Top with the walnuts, muesli and chia seeds in your desired manner
• Finish with a drizzle of honey

Nutritional Value:

• Calories: 267
• Total fat: 23.9g 
• Total carbohydrates: 25.5g
• Protein: 29.7g

Recipe Notes:

• Store covered in the fridge for up to 24 hours
• This recipe is not freezer friendly
• 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.

Mini Passionfruit Cheesecakes 

Makes: 12 mini cheesecakes 

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 
• 85g passionfruit pulp
• 125g extra light cream cheese
• 2 teaspoons xylitol 
• 2 scoops vanilla protein powder 

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 1 tablespoon of boiling water
• Add the Passionfruit pulp and gelatine into a blender or food processor and process until well combined 
• Add the cream cheese, xylitol and protein powder to the Passionfruit mix and process until smooth 
• Use a spatula to fold the passionfruit 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: 129
• Total fat: 10.8g
• Total carbohydrates: 9g
• Protein: 6.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 3 months
• Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

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.

Choc Berry Cheesecakes 

Makes: 12 mini cheesecakes or square slice

Base Ingredients:

• 1/2 cup almond meal
• 1 scoop chocolate protein powder
• 2 teaspoons unsweetened cocoa powder
• 1 teaspoon xylitol
• 1/4 cup coconut oil, melted

Cheesecake Ingredients:

• 3/4 teaspoon gelatine powder
• 125g extra light cream cheese
• 1/3 cup strawberry puree, fresh or frozen 
• 1 1/2 teaspoons xylitol
• 1 scoop vanilla protein powder
• 150ml heavy cream

Method:

• To prepare the base combine all ingredients into a mixing bowl
• Lightly spray the mini cheesecake tray and bases or line a 15-18cm square cake tin with plastic wrap
• Evenly spread the mixture across the 12 wells and press down well or evenly spread across the prepared cake tin for a slice
• Place in the fridge while you prepare the cheesecake filling
• To prepare the filling, dissolve the gelatine powder in 1 tablespoon of boiling water
• Place in a food processor with the strawberry puree, xylitol and cream cheese until well combined
• Add in the protein powder and quickly blitz
• In a small mixing bowl use the electric beaters to whip the cream until firm
• Fold the two mixtures together with a spatula until just combined 
• Even spread the mixture between the mini cheesecakes of evenly over the tin base
• Allow to chill in the fridge for a minimum of 4 hours or if you can wait for best results overnight 
• Serve topped with a light grating of dark chocolate.

Nutritional Value Per Mini Cheesecake 

• Calories: 109
• Total fat: 7.5g
• Total carbohydrates: 4.7g
• Protein: 5g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days 
• For an icy treat store in the freezer to be consumed within 3 months 
• Xylitol can be replaced with either natural or artificial sweetener of your choice
• Strawberry can be replaced for any type of Berry of your choice.

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.

Snickers Protein Discs

Makes: 24

Ingredients:

• 3/4 cup smooth organic peanut butter
• 4 scoops chocolate protein powder 
• 100g pitted dates 
• 1/2 cup rice malt syrup

Method:

• 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 12cm 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: 129
• Total fat: 4.2g
• Total carbohydrates: 13g
• Protein: 5.3g

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.

Protein Brownie Bites

Makes: 60

Ingredients:

• 150g walnuts
• 250g pitted prunes
• 3 scoops chocolate protein powder
• 2 tablespoons coconut oil
• 2 tablespoons maple syrup 
• 1 teaspoon vanilla extract 
• Pinch salt 

Method:

• Place all ingredients into a high powered food processor and blend until it resembles textured breadcrumbs
• Pinch 10g of mixture together and squash in the palm of your hands to firmly pack the mixture together then roll into a bowl
• Repeat until all mixture is used 

Nutritional Value per Ball:

• Calories: 40
• Total fat: 2.2g
• Cholesterol: 0mg
• Sodium: 0.1mg
• Total carbohydrates: 4.1g
• Protein: 1.5g

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
• For best freezer results, snap freeze the balls on a silicon mat and once frozen transfer to a zip lock bag

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 Protein Balls

Makes: 70 balls

Ingredients:

• 1 cup pitted dates
• 2 1/2 cups toasted muesli
• 2 scoops vanilla protein powder
• 1/3 cup maple syrup
• 1/4 cup melted coconut oil

Method:

• Place all ingredients into a food processor and blend until smooth
• It will appear like breadcrumbs but when pinched together it will come together
• Roll the mixture into teaspoon sized balls

Nutritional Value per ball:

• Calories: 33
• Total Fat: 1g
• Cholesterol: 0mg
• Sodium: 7.2mg
• Potassium: 35.1mg
• Total Carbohydrates: 5.7g
• Dietary Fibre: 0.4g
• Protein: 1g

Recipe Notes:

• Store in an airtight container in the fridge for up to 1 week
• 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.

Jelly Slice

Makes: 24 squares

Base Layer Ingredients:

• 250g scotch finger biscuits
• 150g butter, melted
• Pinch cinnamon

Middle Layer Ingredients:

• 395g can condensed milk
• 2 tablespoons lemon juice
• 1 tablespoon lime juice
• 3/4 cup boiling water
• 2 teaspoons gelatine

Top Layer Ingredients:

• 1 standard packet raspberry jelly crystals

Method:

• Grease and line a brownie tin (18 x 25cm rectangle tin) or a 20cm square tin with double layers of baking paper ensuring there is a minimum of 2cm overhang on both long sides of the tin
• Either the biscuits is a food processor until a chunky crumb and then stir through the melted butter and cinnamon
• Push the mixture firmly into the base of the prepared tin packing down firmly
• Place in the fridge for 30 minutes
• To prepare the middle layer, whisk together the condensed milk with the lemon and lime juice until combined
• Sprinkle the gelatine over the boiling water and quickly stir well until completely dissolved
• Stir the gelatine mix into the condensed milk mix and whisk until well combined and smooth
• Pour over the biscuit base and place in the fridge for 1 hour
• To prepare the top layer, follow the instructions on the jelly packet EXCEPT using 100ml less cold water than recommended
• Allow the dissolved and well mixed jelly to sit for 10 minutes to reduce to room temperature and then pour very gently over the middle layer
• Return to the fridge to set for a minimum of 3 hours, however best if left overnight
• Slice into even square and serve

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 7 days…..if it lasts that long
• 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.

Warm Cheesy Dip with Bread Sticks

Serves: 1-2

Ingredients:

• 1 Phillys mini-tub cream cheese
• mini-tub measure of sour cream
• mini-tub measure of grated cheese
• 1/2 mini-tub measure of finely shredded ham
• Pinch garlic salt
• 1 slice bread

Method:

• Place all ingredients (except bread) into a microwave proof bowl
• Put on high for 60 seconds and mix very well, if not fully melted with a smooth consistency put back in the
  microwave for an additional 15 seconds
• While your dip is cooling, cook the slice of bread in the toaster – cook slightly darker than your normal toast setting.
• Once toasted slice into 1cm bread sticks and serve with the cooled dip.

Recipe Notes:

• The term Mini-tub measure means you use the empty mini-tub from the cream cheese to measure the sour cream, cheese & ham
• You could also use carrot stick, cucumber sticks or even crackers with this dip
• The ham could easily be left and or replaced with other additives of your choice like baby spinach, crumbled feta, finely diced mushrooms etc.
• For a bread sticks alternative you can use 2 ingredient dough to make some flat bread.

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.