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.



Protein Enriched Raspberry Jam

Protein Enriched Raspberry Jam 

Makes: 35 portion approx.

(1 portion is 1 tablespoon) 

Ingredients:

  • 3 cups frozen raspberries 
  • 1/2 cup white chia seeds 
  • 1/2 cup water
  • 1/4 cup xylitol (see recipe Notes)
  • 2 scoops (60g) pure protein powder 

Method: 

  • Place the water, xylitol and protein powder in a bullet blender and process until smooth
  • Add to a saucepan with the raspberries and chia seeds 
  • Simmer for 5-10 minutes until thickened
  • Add more water (1/2 tablespoon at a time) until you get your desired consistency.
  • Allow to cool completely before transferring to your storage container and refrigerating.

Nutritional Value per Portion:

  • Calories: 16
  • Total fat: 0.4g
  • Total carbohydrates: 2.7g
  • Protein: 1.5g

Recipe Notes: 

  • Store in an air tight container for a maximum of 2 weeks 
  • This recipe is freezer friendly to be consumed within 6 months
  • Xylitol can be substituted with any low calorie sweetener of your choice 
  • If you prefer a more viabrant red colour of a clsssic Raspberry Jam add a touch of red food colouring
  • 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.



Vanilla Protein Slab Cake

Vanilla Protein Slab Cakes

Makes: 20 portions


Ingredients:

  • 2 eggs
  • 1/3 cup egg whites
  • 1 cup milk
  • 1/3 cup maple syrup 
  • 2 scoops (60g) vanilla protein powder 
  • 3/4 cup coconut flour 
  • 2 teaspoons baking powder 
  • 1/2 teaspoon baking soda 
  • 1/2 teaspoon salt

Method: 

  • Preheat oven the 170 degrees Celsius and prepare a brownie tin by spraying and lining with baking paper
  • Place the eggs, egg white, milk, syrup and protein powder and use electric beaters to beat the mixture until light and foamy 
  • Add in the remaining ingredients and beat on a low speed until just combined
  • Pour the batter into the prepared brownie tin and bake for 20-25 minutes or until a cake skewer comes out clean 
  • Allow to cool in the tin for 20 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Portion:

  • Calories: 57
  • Total fat: 1.3g
  • Total carbohydrates: 6.7g
  • Protein: 4.5g

Recipe Notes: 

  • Store in an airtight container below 27 degrees 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 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.



Chunky Apple Custard

Chunky Apple Custard 

Makes: 8 portions 


Ingredients:

  • 800g can pie apples 
  • 2/3 cup milk
  • 2 scoops (60g) pure protein powder 
  • 2 eggs 
  • 2 tablespoons xylitol 
  • 3 tablespoons coconut oil, melted

Method: 

  • Place 1/4 of the can of apples in a blender with the protein powder, milk, eggs and xylitol 
  • Blend until smooth
  • Pour into a heavy based saucepan and add in the melted coconut oil and whisk until well combined
  • Turn on the heat to a medium low level and continually whisk over the heat until the Custard thickens, approximately 10 minutes 
  • Remove from the heat, add the remaining all can of the apples and stir through until well coated 
  • Evenly spread the Custard between 8 containers and lightly dust with cinnamon
  • Can be eaten warm or cold 

Nutritional Value per Portion: 

  • Calories: 136 
  • Total fat: 7.4g
  • Total carbohydrates: 15.5g
  • Protein: 9g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 5 days 
  • This recipe is freezer friendly to be consumed within 3 months
  • If you prefer a thinner style Custard add an extra 1/3 cup of milk
  • 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 Tarts 

Lemon Tarts 

Makes: 9


Ingredients:

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

Method:

  • Preheat the oven to 180 degrees Celsius
  • Lightly spray a silicon muffin tray and lime 9 wells with a wonton wrappers
  • Lightly spray the top side with cooking spray
  • Bake for 10 minutes of until golden
  • Remove from the muffin tray and allow to cook completely while you prepare the filling
  • 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
  • Spoon the mixture evenly between the cooled baked wonton shells
  • Allow to sit for 10 minutes minimum for the Curd to set

Nutritional Value per Tart:

  • Calories: 81
  • Total fat: 5.9g
  • Total carbohydrates: 9.2g
  • Protein: 5g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 7 days
  • This recipe is not freezer friendly
  • Xylitol can be replaced with any low calorie sweetener of your choice
  • 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. 



Protein Iced Coffee

Protein Iced Coffee

Serves: 1


Ingredients:

  • 1 1/2 teaspoons instant coffee 
  • 1 tablespoon boiling water
  • 1/2 cup milk 
  • 1/4 cup yoghurt 
  • 1 scoop (30g) vanilla protein powder 
  • 6 ice cubes
  • 1 tablespoon cashews

Method:

  • Dissolve the coffee in the boiling water in a bullet blender cup 
  • Place all remaining ingredients into the blender cup
  • Blitz until smooth
  • Serve immediately 

Nutritional Value per serve:

  • Calories: 239
  • Total fat: 3.6g
  • Total carbohydrates: 2.7g
  • Protein: 27g

Recipe Notes:

  • 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. 



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.