NutNana Bar

Makes: 20

Ingredients:

• 2 large bananas
• 2 pears
• 1/2 cup unsweetened apple purée
• 4 tablespoons coconut oil
• 1/3 cup milk
• 2 eggs
• 3 scoops (90g) vanilla protein powder
• 1 & 1/2 cups rolled oats
• 1 cup chopped mixed nuts
• 2 tablespoons chia seeds
• 1 & 1/2 teaspoons nutmeg

Method:

• Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
• Peel the bananas and roughly dice into even sized pieces.
• Core and grate the pears.
• Add in the eggs, coconut oil, milk and apple purée and mix until well combined
• Add in the remaining ingredients and mix until just combined
• Pour into the prepared slice tin evenly pressing down
• Bake for 30-35 minutes until golden and a cake skewer comes out clear
• Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
• Slice into even sized pieces with a bread knife

Nutritional Value per portion:

• Calories: 139
• Total fats: 7.3g
• Total carbohydrates: 12.6g
• Sugars: 4.1g
• Protein: 7.2g

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 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.

Fruity Oat Bar

Makes: 10 bars

Ingredients:

• 3 bananas
• 1/2 cup unsweetened apple purée
• 2 eggs
• 3 scoops (90g) vanilla protein powder
• 1 cup quick oats
• 1 tablespoon coconut flour
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• Pinch salt

Method:

• Preheat the oven to 180 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• Peel the banana and roughly break up into even sized pieces and mash using a fork or potato masher
• Add in the apple puree and egg mixing until well combined
• Add in the remaining ingredients and stir through until well combined
• Pour the batter evenly into the prepared tin
• Bake for 20-25 minutes until golden and set
• Remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely
• Cut into 12 even sized pieces

Nutritional Value per portion:

• Calories: 122
• Total fat: 1.8g
• Total carbohydrates: 16.4g
• Sugars: 5.7g
• Protein: 10.8g

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 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.

Nutberry Bars

Makes: 16 bars

Ingredients:

• 2 bananas, ripe bananas
• 2 apples, cored and grated
• 2 eggs
• 4 tablespoons melted coconut oil
• 1/3 cup milk
• 1 & 1/2 cup rolled oats
• 3 scoops (90g) vanilla protein powder
• 1 tablespoon cinnamon
• 2 tablespoons chia seeds
• 1 cup mixed nuts, chopped
• 1 cup frozen berries, chopped
• 1/2 cup dried goji berries

Method:

• Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
• Peel and break up the bananas then mash with a fork
• Add in the eggs, coconut oil, milk and grated apple and mix until well combined
• Add in the remaining ingredients and mix until just combined
• Pour into the prepared slice tin evenly pressing down
• Bake for 30-35 minutes until golden and a cake skewer comes out clear
• Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
• Slice into even sized pieces with a bread knife.

Nutritional Value per portion:

• Calories: 182
• Total fats: 9.5g
• Total carbohydrates: 18.7g
• Sugars: 7.5g
• Protein: 7.8g

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 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.

Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• 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 Coconut Slice

Makes: 24 portions

Ingredients:

• 1/2 cup vanilla yoghurt 
• 1/4 cup maple syrup
• 1 egg 
• 1 teaspoon vanilla extract
• 1/4 cup milk
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1/4 cup cacao
• 1/2 cup desiccated coconut 
• 1 teaspoon baking powder 

Icing ingredients:

• 3 tablespoons coconut oil, melted
• 1 scoop (30g) chocolate protein powder
• 2 teaspoons cacao
• 1/4 cup desiccated coconut 

Method: 

• Preheat your oven to 160 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• In a mixing bowl whisk together the yoghurt, syrup, egg, vanilla and milk until well combined
• In another mixing bowl stir together using a fork the coconut flour, protein powder, cacao, coconut and baking powder
• Stir the dry mixture into the wet mixture until just combined
• Pour the batter into the prepare tin and bake for 20-25 minutes or until a cake skewer comes out clean and dry.
• Allow to cool in the tin for at least 30 minutes before preparing the icing
• To prepare the icing, place the melted coconut oil, chocolate protein powder and cacao into a blender or food processor and process until you have a smooth melted chocolate consistency
• Pour the icing over the top of the slice, rotate the baking tray around as the icing starts to set for an even finish across the slice
• Sprinkle with the 1/4 cup of coconut
• Allow to set for a minimum of 60 minutes before cutting into portions

Nutritional Value per portion: 

• Calories: 65
• Total fat: 3.2g
• Tota Carbohydrates: 4.7g
• Sugars: 2.8g
• Protein: 4.3g

Recipe Notes:

• Store in an air tight container 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.

Impossible Slice

Serves: 6-8

Ingredients:

• 1 onion, diced
• 1 large carrot, grated
• 1 zucchini grated
• 1 red capsicum, diced
• 1 celery stalk, finely diced 
• 150g sweet potato, grated
• 1 large potato, grated
• 5 mushrooms, diced 
• 3 cloves garlic, finely grated
• 3 rashers bacon, diced 
• 1/2 cup fresh parsley, shredded 
• 9 eggs, lightly beaten
• 1 cup wholemeal plain flour
• 1 cup natural yoghurt or sour cream
• 1 tablespoon of polenta (or breadcrumbs)

Method:

• Preheat oven to 180 degrees Celsius and spray a lasagne dish with cooking spray and sprinkle the polenta evenly over the bottom of the dish 
• Place the remaining ingredients into a mixing bowl and stir until very well combined
• Pour the mixture into the prepared dish and spread evenly
• Bake for 40-45 minutes or until set
• Allow to cool for 10 minutes before cutting and serving
• Delicious served both hot and cold.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 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.

Apricot Oat Bars

Makes: 27 bars or 54 bites

Ingredients: 

• 200g chopped dried apricots
• 250ml apricot nectar or apple juice
• 2 tablespoons butter
• 2 cups rolled oats
• 1/2 cup desicated coconut 
• 1 cup plain flour
• 1 egg, lightly beaten
• 1 cup milk

Method:

• Preheat oven to 180 degrees Celsius and prepare a brownie tin by greasing and lining with baking paper 
• Place the dried apricots, juice and butter in a microwave proof container and microwave on high for 2 minutes and mix well
• Combine the oats, coconut and flour in a mixing bowl, combine well then create a well in the centre 
• Add in the egg and the milk and mix well using a wooden spoon
• Lastly add in the warmed apricot mixture and stir until well combined
• Pour the batter evenly into the prepared tin
• Bake for 30 minutes 
• Allow to cool completely in the tin before moving to a wire rack or slicing

Recipe Notes:

• Store in an air right container in the fridge for a maximum of 5 days
• 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.

Cherry Ripe Brownie

Makes: 24 squares

Brownie Ingredients:

• 3 eggs, beaten
• 1/2 cup maple syrup
• 1/4 cup milk
• 1/3 cup butter, melted
• 1/2 teaspoon baking soda
• 1 teaspoon apple cider vinegar
• 1/3 cup coconut flour
• 3 tablespoons cacao powder

Filling Ingredients:

• 300g pitted cherries, drained (fresh, frozen or canned)
• 100g shredded coconut
• 60g chia seeds
• 90g coconut oil, melted
• 2 tablespoons maple syrup

Topping Ingredients:

• 200g dark chocolate
• 1 tablespoon coconut oil

Method:

• Preheat the oven to 180 degrees and prepare either a brownie tin (18 x 25cm) or a 20cm square tin by greasing and lining with baking paper with an overhang on 2 opposite sides to allow the slice to be easily lifted out once set
• Whisk together the eggs, maple syrup, milk, butter, baking soda and the vinegar until well combined
• Mix through the cacao and coconut flour until smooth and well combined
• Pour the batter evenly into the prepared tin
• Bake for 25-30 minutes or until the centre is set
• Remove from the oven, leave the brownie in the tin and sit for at least 15 minutes before preparing the filling.
• To prepare the filling, place all the ingredients into a food processor and pulse until combined and textured with some small lumps of cherries.
• Spread the mixture evenly over the brownie base and place in the freezer while you prepare the topping.
• To prepare the topping, place the dark chocolate and coconut oil in an small heatproof bowl and sit over a saucepan of simmering water stirring with a butter knife until melted
• Spread the topping evenly over the cherry filling and place on a flat surface in the fridge for a minimum of 3 hours, but preferably overnight to allow to set.

Recipe Notes:

• To increase the vibrancy of the middle layer you can add in a small amount of red food colouring.
• To slice use a sharp blade knife dipping the blade into a jar of boiling water between each slice to easily slide the knife through the slice
• Store in an airtight container in the fridge for a maximum of 7 days (if it lasts that long)
• The brownie base is freezer friendly on its on but it is not suitable for freezing as a complete slice
• To make the brownie base dairy free you can replace the milk with coconut milk and the butter with nuttalex or coconut oil

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.

Pork & Vegetable Slice

Serves: 6

Ingredients:

• 1 onion
• 1 large carrot
• 1 stalk celery
• 1 zucchini
• 200g sweet potato
• 4 cloves garlic
• 3 slices cold toast
• 500g pork mince
• 2 eggs
• 1/4 cup whole SR flour
• Salt & pepper to taste

Method:

• Preheat the oven to 180 degrees Celsius and line a brownie tin with baking paper
• Place all of the vegetables roughly chopped, garlic and roughly torn toast into a food processor and process until until a coarse bread crumb texture
  THERMO COOKING [Speed 10, 6 seconds]
• Add in the pork mince, flour and the eggs to the food processor and process until the mixture has come together
  THERMO COOKING [Speed 3, 30 seconds]
• Evenly spread the mixture in the prepare tin and then gently drop the tin on the bench from about 5cm high to expel any extra air from the mixture
• Bake for 35-45 minutes in the oven until golden brown.

Recipe Notes:

• The picture shows this recipe served topped with mashed potato and gravy surrounded by steamed carrots and broccoli
• Store covered in the fridge for the maximum of 2 days
• This recipe is freezer friendly to be consumed within 3 months
• This recipe is delicious served as a meal or cut up as a cold slice for lunchboxes.

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.