Protein Almond Bread

Makes: 24

Ingredients:

1/2 cup egg whites
3 scoops (90g) pure protein powder
1/4 cup low calorie sweetener
3 tablespoons coconut flour
1 tablespoon sugar free maple syrup
1 tablespoon almond milk
250g almonds

Method:

• Preheat oven to 180 degrees Celsius.

• Beat egg whites with an electric beater until soft peaks are formed then gradually add sweetener and beat until all dissolved and finally gently fold in the protein powder, coconut flour, syrup and almonds using a spatula.

• Spread mixture into a greased log tin and bake for 180 degrees for 30 minutes.

• Remove from the loaf tin and allow to fully cool on a wire rack.

• Cut the entire loaf into very thin slices, this is easiest when using an electric knife.

• Place slices in a single layer onto oven trays and bake at 150 degrees Celsius for 30-35 minutes or until dry and crisp.

Nutritional Value per slice:

Calories: 81
Total fats: 5.4g
Total carbohydrates: 3G
Sugars: 0.9g
Protein: 5.7g

Recipe Notes:

Store in an air tight container for up to 2 weeks
This recipe is not freezer friendly well fully prepared but the slices can be frozen prior to the second bake and to complete the final cooking process once defrosted.
Almond milk can be interchanged with any milk of your preference.
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.

Christmas Cake (protein enriched)

Christmas Cake (protein enriched)

Makes: 12 portions

Ingredients:

250g mixed dried fruit
1 & 1/2 cups milk (of your choice)
150g mixed chopped nuts
3 scoops (90g) chocolate protein powder
1/4 cup coconut flour
1 teaspoon baking powder

Method:

Place the dried fruit in a mixing bowl and cover with 1 cup of milk and soak overnight
Preheat oven to 170 degrees Celsius and prepare either a 6 silicon muffin tray or 2 miniature spring form pans by spraying with cooking spray
Add the chopped nuts, protein powder, coconut flour, baking flour and remaining 1/2 cup of milk to the mixing bowl
Mix with a spatula until well combined
Evenly spoon into the prepared cooking vessels
Bake for 20 minutes for the muffin tray or 25-30 minutes for mini cakes
Allow to cook in the Cake tin for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

Calories: 176
Total fat: 6.7g
Total carbohydrates: 17g
Sugars: 9.6g
Protein: 11g

Recipe Notes:

Store in an airtight container storing under 27 degrees for a maximum of 5 days
This recipe is freezer friendly, to be consumed in 6 months
Also delicious served warm with custard or ice cream
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 Panna Cotta

Lemon Panna Cotta

Makes: 6

Ingredients:

1 satchel of diet lemon jelly
1 cup boiling water
170g natural high protein yoghurt
80ml milk
2 scoops (60g) vanilla protein powder

Method:

Place the jelly crystals in a heat proof bowl and add the boiling water mixing until well combined and all jelly crystals have dissolved, set aside to cool slightly(approximately 5 minutes)
Add the yoghurt, milk and protein powder into a blender and process until foamy and well combined
Pour the milky mixture into the jelly crystals and mix until well combined
Place a silicon muffin tray on a secure base or baking tray and pour the Panna Cotta mixture evenly between 6 muffin holes
Place in the fridge to set for a minimum of 4 hours but preferably overnight
To serve, gently turn the Panna Cotta out directly onto your serving plate, you will not be able to move the Panna Cotta once it has been removed from the mould.

Nutritional Value per portion:

Calories: 60
Total fat: 0.3g
Total carbohydrates: 1.7g
Sugars: 1.1g
Protein: 11.8g

Recipe Notes:

Store in the silicon muffin tray in the fridge covered with plastic wrap until you are ready to served for a maximum of 5 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 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.

Lauren’s Surprise Cupcake

Lauren’s Surprise Cupcake

Makes: 10

Ingredients:

4 scoops (120g) chocolate protein powder
1/4 cup coconut flour
1/4 cup cacao
1/3 cup low calorie sweetener
3 teaspoons baking powder
1 teaspoon salt
2 eggs, lightly beaten
1 1/4 cup milk
1/4 cup sugar free maple syrup
2 teaspoons vanilla paste
5 squares of dark Lindt chocolate, halved

Method:

Preheat the oven to 180 degrees Celsius and line a muffin tray with cupcake liners gently spraying the inside with cooking spray
Place all the dry ingredients, except for the chocolate squares, into a large mixing bowl and combine well
Place all the wet ingredients into a small mixing bowl and whisk together
Pour the wet mixture into the dry mixture and mix with a spatula or wooden spoon until just combined
Allow the batter for 10 minutes and then stir the mixture again
Divide the batter into 2 even portions, use one portion to evenly spread the batter across the 10 Cupcake liners
Place a piece of chocolate while gently on top of the batter
Use the remaining batter pouring gently on top of the chocolate pieces
Bake for 15 minutes or until the cake skewer comes out clean.

Nutritional Value per Cupcake:

Calories: 115
Total fat: 4.5
Total carbohydrates: 5.7g
Sugars: 2.5g
Protein: 13.8g

Recipe Notes:

Store in an air tight container below 27 degrees 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 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.

Muesli Cookies

Muesli Cookies

Makes: 15 Cookies

Ingredients:

1 cup toasted muesli (or rolled oats)
1/2 cup mixed seeds
1/2 cup sultanas
2 scoops (60g) pure protein powder
1/2 teaspoon salt
2 tablespoons butter
1/2 cup peanut butter
2 tablespoons maple syrup
1 teaspoon vanilla paste
1 tablespoon milk (optional)

Method:

Preheat the oven to 160 degrees Celsius and prepare 2 baking trays by lining with baking paper
Add in all the dry ingredients into a bowl and mix well
In a microwave proof bowl add the butter, peanut butter, maple syrup and vanilla
Heat for 30’seconds and mix well until well melted and combined
Pour the melted mixture into the dry mixture and stir well
If the mixture is too dry and doesn’t come together add in the milk, this step may not be necessary as it depends on the viscosity of the peanut butter used
Place the mixture in the fridge for 5 minutes to bring back to room temperature
Spoon a tablespoon of the mixture onto the preparing baking tray and flatten down
Bake for 18-20 minutes until golden brown
Allow to cool on the baking tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

Calories: 128
Total fats: 7.4g
Total carbohydrates: 9.9g
Total sugars: 6.1g
Protein: 6.3g

Recipe Notes:

Store in an air tight container below 27 degrees for a maximum of 5 days
The cookie batter is freezer friendly to be defrosted and baked within 6 months. The baked cookies are not freezer friendly
The pure protein powder can be substituted for vanilla protein powder, just exclude the vanilla paste
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.

Honeycomb Protein Cheesecakes

Honeycomb Protein Cheesecakes

Makes: 12 mini cheesecakes

Base Ingredients:

1/2 cup almond meal
1 scoop (30g) Chocolate protein powder
1 teaspoon stevia (or low calorie sweetener of your choice)
1 tablespoon cacao
1 tablespoon coconut oil, melted
Up to 2 tablespoons water

Topping ingredients:

1/4 cup boiling water
2 teaspoons gelatine powder
300ml thickened cream
125g cream cheese
1 tablespoon stevia (or low calorie sweetener of your choice)
3 scoops (90g) honeycomb protein powder

Method:

To prepare the base mix the almond meal, chocolate protein powder, stevia and cacao until well mixed
Add in the melted coconut oil and stir
Gradually add water 1/2 teaspoon at a time until the mixture just comes together to form a ball
Divide the mixture into 12 even portions and press into the bases of your mini cheesecake tin
Place in the fridge for 20 minutes to set slightly
To prepare the topping mix the gelatine powder into the boiling water and mix until completely dissolved, set aside to cool slightly
In a large mixing bowl use electric beaters to beat the cream until peaks form
In a second mixing bowl use the same beaters to mix the cream cheese, protein powder and stevia until well combine, slowly pour in the gelatine mix until continue to beat until evenly mixed through
Using a spatula fold the honeycomb cream cheese mixture through the whipped cream until just combined
Spoon the mixture evenly over the top of the bases
Refrigerate for a minimum of 4 hours or until the topping has set.

Nutritional Value per cheesecake:

Calories: 203
Total fat: 15.9g
Total carbohydrates: 2.8g
Sugars: 1.4g
Protein: 12g

Recipe Notes:

Store in an air tight container in the fridge for up to 5 days
This recipe is freezer friendly to be consumed within 6 months but best served fresh
Stevia can be replaced with any low calorie sweetener of your choice and can be increase or reduced to suit your palate
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 Protein Panna Cotta

Makes: 6

Ingredients:

1 & 1/2 teaspoons powdered gelatine
1/2 cup boiling water
170ml Chobani natural yoghurt
1 scoop (30g) chocolate protein powder
1 tablespoon cacao
1 teaspoon of stevia (or any low calorie sweetener of your choice)

Method:

Place the gelatine in a small heat proof mixing bowl with the boiling water and whisk with a fork until well combined
In a large mixing bowl add the yoghurt, protein powder, cacao and stevia and whisk until well combined and smooth
Gradually pour in the gelatine mixture continually whisking until well combined and smooth with no lumps
Pour the mixture gently between 6 invisibly ramekins or silicon muffin cups
Place in the fridge for a minimum of 4 hours but preferably overnight to set
To plate the Panna Cotta place the ramekin of silicon muffin cup into a bowl or plate of boiling water for a few seconds to loosen on the outside
Turn the Panna Cotta on to your serving plate and enjoy

Nutritional Value per Panna Cotta:

Calories: 36
Total fats: 0.2g
Total carbohydrates: 1.6g
Sugars: 0.7g
Protein: 7.6g

Recipe Notes:

Store in the ramekin and/or silicon muffin cup in the fridge for up to 5 days, turn out as you wish to serve.
This recipe is not freezer friendly
Add more stevia (or low calorie sweetener of your choice) to suit your flavour preferences
Picture shown has the Panna Cotta served with shaved dark chocolate and some marscapone
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.

Baked Custard Tarts

Makes: 9

Ingredients:

9 wonton wrapper
4 egg yolks
2 scoops (60g) vanilla protein powder
1 teaspoon vanilla bean paste
100ml cold skim milk
1 tablespoon low calorie sweetener
250ml warm skim milk
1/2 teaspoon nutmeg

Method:

Preheat the oven to 180 degrees Celsius
Prepare 9 muffin wells by spraying with cooking spray and lining each well with a wonton wrapper
Place the egg yolks, protein powder, vanilla bean paste, cold milk and sweetener into a blender of food processor and blend until perfectly smooth
Place the warm milk into a mixing bowl and continually whisk the warm milk as you gradually pour the egg yolk mixture in until well combined
Pour the mixture evenly between the prepared wonton wrappers
Lightly sprinkle with nutmeg
Bake for 20-25 minutes until the custard is set
Remove from the oven and allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Tart:

Calories: 84
Total fats: 2.2g
Total carbohydrates: 6.8g
Sugars: 2.6g
Protein: 9g

Recipe Notes:

Store in an air tight container in the fridge for a maximum of 5 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 Cranberry & Pistachio Biscotti

Protein Cranberry & Pistachio Biscotti

Makes: 22 slices

Ingredients:

4 egg whites
3 scoops (90g) vanilla protein powder
1/2 cup almond meal
1/4 cup stevia (or low calorie sweetener of your choice)
3/4 cup dried cranberries
3/4 cup pistachio kernels
1 tablespoon milk

Method:

Preheat the oven to 150 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
Using the electric beaters to beat the egg whites until you have stiff peaks
Add in all remaining ingredients and fold through using a spatula
Once it’s is fully combined without over mixing pour the batter into the prepared tin
Bake for 35 minutes until golden
Allow to cool in the cake tin for 10 minutes before removing to completely
Using and electric knife slice the loaf into 1/2-3/4cm thick slices
Lay the slices flat on a baking tray
Bake at 150 degrees Celsius for 20-25 minutes or until dry and crisp.
Allow to cool on a wire rack

Nutritional Value per slice:

Calories: 69
Total fats: 2.5g
Total carbohydrates: 8.4g
Sugars: 3.4g
Protein: 6.7g

Recipe Notes:

Store in an airtight container below 27 degrees for a maximum of 7 days
The loaf before the second bake is freezer friendly however the final product 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.