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.

Honeycomb Mousse with Protein Crumble

Makes: 12

Mousse Ingredients:

• 1 cup thickened cream
• 1/2 cup natural yoghurt
• 2 scoops (60g) honeycomb protein powder
• 2 teaspoon gelatine
• 1/3 cup boiling water

Crumble Ingredients:

• 1/4 cup rolled oats
• 1 scoops (30g) chocolate protein powder
• 1 tablespoon cacao
• 2 tablespoons crushed nuts
• 2 tablespoons maple syrup

Method:

• To make the Mousse dissolve the gelatine into the boiling water and then set aside
• Using electric beater to whip the cream, fold through the yoghurt, protein powder and gelatine mix until well combined
• Divide the mixture evenly between 12 containers, jars or cupcake cakes
• To make the Crumble place the oats, protein powder and cacao into a blender and pulse a couple times to slightly chop the oats
• Add the crushed nuts and maple syrup and use your fingers to clump the mixture together to form a Crumble
• Sprinkle the Crumble evenly over the top of the Mousse.
• Place on the fridge to set for a minimum of 4 hours but preferably overnight.
• 

Nutritional Value per portion:

• Calories: 124
• Total fat: 7.7g
• Total carbohydrates: 5.1g
• Sugars: 3g
• Protein: 8.1g

Recipe Notes:

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

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.

Protein Hot Chocolate
Serves: 1

Ingredients:

• 1 cup low fat high protein milk
• 1 teaspoon vanilla extract
• 1/2 scoop (15g) chocolate protein powder
• 1 tablespoon unsweetened cacao
• 1/2 teaspoon low calorie sweetener

Method:

• Place all ingredients into a blender and process until the protein powder is well mixed
• Pour the mixture into a small heavy based saucepan and gradually heat over a low to medium heat continually whisking until it is at your preferred temperature but do not overheat or bring to the boil

Nutritional Value per serve:

• Calories: 192
• Total fats: 3.1g
• Total carbohydrates: 17.1g
• Sugars: 1
• Protein: 25.8g

Recipe Notes:

• To reduce calories use half milk and half water rather than all milk
• Best served fresh
• 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 Hotcakes
Makes: 2 large or 4 small


Ingredients:

• 2 egg whites
• 1 scoop (30g) vanilla protein powder
• 1/4 cup almond meal
• 1/2 teaspoon baking powder
• 1 tablespoon milk

Method:

• Using electric mixers to beat the egg whites until you have stiff peaks
• Fold through the remaining ingredients gently until well combined
• Using a heavy based frying pan over a medium heat heat some cooking spray
• Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
• Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
• Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

• Calories: 84
• Total fats: 3.9g
• Total carbohydrates: 2g
• Sugars: 0.6g
• Protein: 10.3g

Recipe Notes:

• Store in an air tight container for up to 2 day
• Batter can be also stored covered in the fridge for up to 2 days
• The cooked Hotcakes are freezer friendly to be consumed within 5 months
• Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
• 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.

Passionfruit Protein Butter

Makes: 10 x 25g portions

Ingredients:

• 170g Passionfruit pulp
• 1 tablespoon water
• 2 eggs
• 2 scoops (60g) pure protein powder
• 3 tablespoons xylitol*
• 2 tablespoons coconut oil, melted

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

Method:

• Place the water, eggs, protein powder and xylitol is a blender and process until smooth
• Pour the egg mixture into a small heavy based sauce and add in the Passionfruit and mix until well combined
• Turn the heat on and over a medium low heat, whisk for 1-2 minutes
• Add the coconut oil and continually whisk for 5-10 minutes until thickened
• Transfer to air tight container to cool completely, the Passionfruit Protein Butter will continue to thicken as it cools.

Nutritional Value per portion (25g):

• Calories: 77
• Total fats: 3.7g
• Total Carbohydrates: 4.3g
• Sugars: 2g
• Protein: 6.9g

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 final product 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.

Apple Cinnamon Muffins with Walnut Crumble

Makes: 12

Muffin ingredients:

• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 2 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 eggs
• 1/2 cup natural yoghurt
• 1 cup milk
• 2 apples, peeled

Crumble ingredients:

• 3/4 cup chopped walnuts
• 2 tablespoons coconut oil
• 1 tablespoon maple syrup

Method:

• Preheat the oven to 180 degrees and prepare 12 muffin tray by lightly greasing
• Place the protein powder, almond meal, coconut flour, baking powder and cinnamon in mixing bowl and mix well
• In a small jug whisk together the eggs, yoghurt and milk until well combined
• Add to the dry mixture and use a spatula to mix through until just combined
• Grate one Apple and dice the second apples stirring through the muffin mixture, do not over mix
• Evenly spoon the mixture into the prepared muffin trays
• To make the crumble, stir the maple syrup through the chopped walnuts until well coated
• Pour the melted coconut oil over the maple coated walnuts
• Evenly spoon the Walnut crumble over the top of the muffins
• Bake in the preheated oven for 20-25 minutes or until golden and a cake skewer comes out clean
• Allow to cool in the muffin tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin (with the crumble):

• Calories: 159
• Total fats: 7.5g
• Total carbohydrates: 15.4g
• Sugars: 6.1g
• Protein: 11.3g

Nutritional Value per muffin (without the crumble):

• Calories: 129
• Total fats: 4.6g
• Total carbohydrates: 14.2g
• Sugars: 5g
• Protein: 11.2g

Recipe Notes:

• Store in an air tight container below 17 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served warm
• 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 Jelly 

Makes: 5 portions (approximately 110ml per portion)

Ingredients:

• 1 packet diet jelly
• 4 scoops BODIEz clear protein water powder
• 1 cup water
• 1 cup boiling water

Method:

• Place 1 cup of water in a blender with the protein water powder and process until fully disbursed
• The mixture will be very foamy, allow to sit for 60 minutes or until the foamy has gone
• Add the jelly crystals into a heatproof container and add 1 cup of boiling water whisking until the jelly is fully dissolved
• Add in the clear protein water and whisk until well mixed
• Allow to sit for 10 minutes until the foam has again gone
• Pour into serving bowls and set for 4 hours or preferably overnight before consuming.

Nutritional Value per portion:

• Calories: 56
• Total fat: 0g
• Total Carbohydrates: 0.1g
• Sugars: 0g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is not suitable for the freezer
• The picture shown uses aeroplane diet lite mango Passionfruit jelly crystals

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.

Breakfast Protein Balls

Makes: 12

Ingredients:

• 1 cup toasted muesli
• 150g pitted prunes (or dates)
• 100g dried apricots
• 60g dried cranberries 
• 5 scoops (150g) pure protein powder
• 1/4 cup honey 
• 1 teaspoon vanilla
• Pinch salt
• Water

Method:

• Place the muesli and dried fruit in a food processor and blend until smooth 
• Add in the protein powder and pulse until evenly mixed 
• Add in the honey, vanilla and salt until well mixed
• Add in water 1/2 tablespoon at a time until the mixture pulls into 1 large ball
• Roll the mixture into 12 evenly sized balls, approximately 60g each

Nutritional Value per Ball:

• Calories: 173
• Total fat: 2.4g
• Total carbohydrates: 25.2g
• Sugars: 17.7g
• Protein: 12.2g

Recipe Notes:

• Store in an air tight container in the fridge for up to 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.