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.

Honey Cashew Protein Balls

Makes: 8

Ingredients:

150g unsalted cashews
2 scoops (60g) vanilla protein powder
3 tablespoons honey
Up to 1 tablespoon water

Method:

Place the cashews and protein powder into a food processor and pulse until you have a meal texture
Add in the honey and pulse 3 times to mix the honey through evenly
Gradually add the water in 1/2 teaspoon at a time until the mixture can be pinched together and rolled
Divide the mixture into 8 even portions and using damp hands roll the mixture in the palms of your hands to get smooth balls
Place in the fridge for an hour to set.

Nutritional Value per Ball:

Calories: 153
Total fat: 8.1g
Total carbohydrates: 11.7g
Sugars: 7.1g
Protein: 9.6g

Recipe Notes:

Store in an air tight container in the fridge for a maximum of 3 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 powder
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.

Coffee Protein Balls

Makes: 6

Ingredients:

100g pitted dates
2 scoops (60g) coffee protein powder
1/2 cup cashews
1/4 cup coconut flour
2 tablespoons melted coconut oil

Method:

Place the dates in a heatproof bowl and cover with boiling water for 15-20 minutes
Drain the liquid ensuring you keep and set aside the liquid
Place the soaked dates, protein powder, cashews and coconut flour in a food processor and blend until you get a meal like texture
Add in the coconut oil and pulse a couple times until well blended
Add in the reserved date soaking water 1/2 teaspoon at a time until you have added enough until the mixture can be squashed and moulded into balls
Divide the mixture into 6 equal portions and form the balls
Place in the fridge for 2 hours to set before consuming

Nutritional Value per Ball:

Calories: 150
Total fats: 5.1g
Total carbohydrates: 16.7
Sugars: 11.8g
Protein: 10.6g

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
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.

Chocolate Meringue Bark

Makes: 24 pieces

Ingredients:

1/2 cup egg whites
1/2 teaspoon cream of tar tar
2 scoops (60g) chocolate protein powder
1/2 cup almond meal

Method:

Preheat the oven to 120 degrees Celsius and line a tray with baking paper
Using electric beater whip the eggs whites until you have soft peaks
Add the cream of tar tar and continue to beat until you have soft peaks
Add the protein powder and almond meal and use a spatula to gently fold into the egg whites until well combined
Spread the mixture evenly over the baking paper
Bake for 60 minutes then turn the oven off and leave in the oven for another 60 minutes without opening the door
Remove from the oven and then break the Meringue up into 24 even sized pieces.

Nutritional Value per piece:

Calories: 25
Total fats: 1.3g
Total carbohydrates: 0.5g
Sugars: 0.1g
Protein: 3g

Recipe Notes:

Store in an airtight container for a maximum of two weeks
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 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.

Classic Protein Bliss Balls

Makes: 20

Ingredients:

150g pitted dates
1/3 cup raw cashews
1/3 cup raw almonds
1/3 cup walnuts
3 scoops (90g) chocolate protein powder
2/3 cup shredded coconut
1/3 cup coconut flour
1 tablespoon cacao
75ml melted coconut oil
1/4 cup desiccated coconut

Method:

Place the pitted dates in a heat proof bowl, cover with 2/3 cup of boiling water and soak for 30 minutes
As the nuts, protein powder, shredded coconut, coconut flour and cacao in a food processor and process until the nuts are roughly chopped
Drain the dates from the liquid, ensuring you reserved the liquid for later
Add the drained dates to the food processor with the melted coconut oil and process until it comes together
Gradually add in the reserved liquid in teaspoons quantities until you can pinch the mixture and tightly roll into a bowl (this recipe used approximately 2 & 1/2 tablespoons liquid)
Roll approximately a tablespoon of mixture into a ball using damp hands
Roll in the desiccated coconut
Place in the fridge to chill for a minimum of 30 minutes before enjoying

Nutritional Value per Ball:

Calories: 132
Total fats: 8.7g
Total carbohydrates: 8.4g
Sugars: 5.4g
Protein: 5.9g

Recipe Notes:

Store in an air tight container in the fridge for a maximum of 5 days
Store in a zip lock bag in the freezer for a maximum of 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.

Protein Bark

Protein Bark

Makes: 36 pieces

Base ingredients:

180g 70% cocoa dark chocolate
1 & 1/2 tablespoons coconut oil
3 scoops (90g) chocolate protein powder

Pictured Topping ingredients:

3 tablespoons slithered almonds
2 tablespoons chopped dried apricots
2 tablespoons chopped dried cranberries
2 tablespoons sultanas

Method:

Prepare a baking tray or solid chopping board by lining with baking paper
In a microwave proof bowl place the chocolate that has been chopped or broken up, with the exception of approximately 1 row (30-50g) with the coconut oil
Place in the microwave for 30 seconds, remove and stir well
Place the bowl back into the microwave in 15 second bursts stirring well between each burst until the mixture is fully melted and well combined
Add in the last of the chopped up chocolate and protein powder stirring through with a spatula until the remaining chocolate is melted and the protein powder is well mixed through
Evenly spread the mixture over the baking paper into an even thickness in a rectangle shape approximately 25 x 20cm in size
Evenly sprinkle your toppings of choice over the top of the chocolate square and gently press in with your finger tips
Place in entire tray in the fridge for a minimum of 4 hours but preferably overnight
When set break the bark up into evenly sized pieces approximately 2cm in size

Nutritional Value per piece (plain Bark without any toppings):

Calories: 44
Total fat: 2.6g
Total carbohydrates: 1.9g
Sugars: 1.5g
Protein: 2.5g

Recipe Notes:

Topping can be alternated to your toppings of choice between: dried fruit, nuts, seeds, sugar free lollies and marshmallows, crushed biscuits etc
Store in an airtight container in the fridge for up to 2 weeks
This recipe is not suitable for 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.

Raspberry Protein Balls

Makes: 18

Ingredients:

1 1/2 cup frozen raspberries
4 scoops (120g) vanilla protein powder
1 cup natural almonds
1 cup shredded coconut
1/2 cup coconut flour
1 tablespoon maple syrup
1/2 cup rolled oats
Up to 1/4 cup water

Method:

Place the frozen raspberries, protein powder, almonds, shredded coconut and coconut flour into a food processor and process until you have a fine meal texture
Add in the maple syrup and pulse the food processor until well combined
Add in the rolled oats and pulse to roughly chop but to retain some texture (should you prefer to have the oats ground to a mill add at the first step)
Gradually at water 1/2 tablespoon at a time until the mixture comes together to form a rollable dough
Roll the ball into even size balls slightly smaller than a golf ball, approximately 40g each.

Nutritional Value per Ball:

Calories: 118
Total fat: 6.2g
Total carbohydrates: 7.7g
Sugars: 1.9g
Protein: 8.3g

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 Vanilla Fast Release 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.

Honeycomb Protein Balls

Honeycomb Protein Balls

Makes: 8

Ingredients:

2 scoops (60g) honeycomb protein powder
1/3 cup rolled oats
1/3 cup coconut flour
2 tablespoons coconut oil
1 tablespoons honey
Up to 1 tablespoons water

Method:

Place the protein powder, oats and coconut flour in a food processor and blend until a meal like texture
Place the coconut oil and honey in a microwave proof bowl and heat on high for approximately 20 seconds or until melted
Add the dry mixture with the melted mixture and stir with a butter knife until the mixture comes together
If required add in water 1/8 teaspoon at a time until the mixture comes together and you can roll into balls.

Nutritional Value per Protein Ball:

Calories: 99
Total fat: 4.2g
Total carbohydrates: 7.1g
Sugars: 2.6g
Protein: 7.7g

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
Picture shown has the protein balls rolled in desicatated coconut, this has not been included in the nutritional information
Protein powder used in the recipe is Protein Supplies Australia WPI Honeycomb Fast Release 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.

Protein Jellies

Makes: 24

Ingredients:

4 scoops protein powder water
4 teaspoon powdered gelatine

Method:

Dissolve the protein powder in 1 cup of cold water until fully dissolved and set aside for 60 minutes or until the foam has settled
Line a brownie tin with plastic wrap
Dissolve the gelatine in 1 cup boiling water until well mixed
Combine the two mixtures together and whisk for 30 seconds until well mixed
Pour into the prepared tin and allow to set in the fridge overnight
Using a sharp knife with a hot blade to slice into 24 even sized pieces

Nutritional Value for Jellies:

Calories: 13
Total fat: 0.1g
Total carbohydrates: 0.1g
Sugars: 0g
Protein: 3.5g

Recipe Notes:

Store covered in the fridge for a maximum of 5 days
This recipe is not suitable for the freezer
The picture shown uses BODIEz Berry Protein Water powder.

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.