Easter Smoothie Bowl

Serves: 1

Ingredients:

• 1/2 cup Chobani yoghurt
• 1/2 scoop (15g) vanilla protein powder
• 2 teaspoons rolled oats 
• 2 teaspoons sultanas 
• 3 teaspoons chopped mixed nuts
• 1/4 teaspoon cinnamon
• Pinch nutmeg
• Pinch ground ginger
• Pinch ground cardamom
• 1 teaspoon honey

Method:

• Place the yoghurt and protein powder in a blender and process until smooth
• Pour into your serving bowl
• Mix the spices in a small bowl
• Top with the oats, sultanas and chopped nuts as desired
• Sprinkle the spice mix evenly over the top and finish with a drizzle of honey

Nutritional Value per serve:

• Calories: 247
• Total fats: 4.9g
• Total carbohydrates: 29.9g
• Protein: 22.6g

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. 

Chocolate Meringue Protein Cookies

Makes: 36 cookies
Ingredients:

• ½ cup caster sugar
• 2 scoop chocolate protein powder
• ½ teaspoon cinnamon
• 4 eggs whites
• ¼ teaspoon cream of tartar

Method:

• Preheat the oven to 120 degrees Celsius and over 2 baking sheets with alfoil
• Combine the sugar, protein powder and cinnamon until well mixed and set aside
• Place the egg whites in a mix master and whisk with the cream of tartar until foamy
• Raise the speed to medium and add in a tablespoon of the dry mixture at a time
• Continue to whip until all the dry mixture is included and until the mixture forms stiff peaks
• Spoon the mixture into a piping bag and pipe the mixture into 3cm circles
• Bake for 75 minutes and turn off the oven but do not open the oven door
• Leave the trays in the oven for 60 minutes before removing from the oven and placing on a cooling rack.

Nutritional Value per Cookie:

• Calories: 26
• Total fat: 0g
• Total carbohydrates: 3.6g 
• Protein: 3g 

Recipe Notes:

• Store in an airtight container for a maximum of 10 days
• 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. 

Hot Cross Bun Protein Discs 

Makes: 20

Ingredients:

• 2 scoops (60g) vanilla protein powder
• 1/3 cup coconut flour
• 1 cup rolled oats 
• 1 cup sultanas 
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cardamom
• 1/4 cup melted coconut oil
• 1/4 cup honey
• 1/4 cup skim milk
• 30g white chocolate 

Method: 

• Place all ingredients, except the white chocolate into a high powered food processor and blend until ground and starts lumping together 
• Split the mixture into 2 even portions
• Roll into a log shape approximately 12cm long
• Wrap and roll in glad wrap and compress tightly to about 10cm long
• Repeat with the second portion
• Place in the freezer for 30-60 minutes to set
• Remove from the freezer and cut into 1cm thick portions
• Lay flat on a dry and clean chopping board
• Place the chocolate in a zip lock bag and melt in the microwave in 15 seconds bursts until the chocolate has melted
• Snip a tiny corner off the bag and pipe the chocolate onto the Protein Discs in a classic hot cross bun shape 
• Allow the chocolate to reset before transferring to storage container 

Nutritional Value per Disc:

• Calories: 100
• Total fat: 4.1g
• Total carbohydrates: 16.1g
• Protein: 4g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of five 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.

Chicken & Mushroom Dumplings

Makes: 42

Ingredients:

• 42 wonton wrappers
• 500g lean chicken mince
• 1 shallot, finely diced
• 60g button mushrooms, finely diced
• 60g Swiss brown mushrooms, finely diced
• 4 garlic cloves, finely grated
• 2cm fresh ginger, finely grated
• 1/2 cup fresh coriander leaves and stems
• 1 long red chilli, finely diced (de-seeded if preferred)
• 60g pure protein powder
• 1 egg, lightly beaten
• 1 1/2 tablespoons soy sauce
• 2 teaspoons fish sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients, except the wonton wrappers in a mixing bowl and use your fingers to massage the mixture through until well combined
• On a clean dry service place a wonton wrapper
• Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
• Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
• Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
• Use your fingertip to push in the filling and comfortably seal the other side
• Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
• Repeat with all the mixture
• To pan fry, spray a non-stick frying pan with oil liberally and heat, place the dumpings in and sit for 1 minute
• Carefully add 1cm of water and place a lid on the frying pan to steam the dumplings
• When the water has evaporated carefully turn the dumpling overs to pan fry the other side
• Serve with your favourite dipping sauce.

Nutritional Value per Dumpling:

• Calories: 60
• Total fats: 1.6g
• Total carbohydrates: 7.5g
• Protein: 5g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days either cooked or uncooked
• Can be frozen uncooked for a maximum of 6 months
• Recipe shown has a dipping sauce of sweet chilli sauce topped with soy sauce
• Dumplings can also be steamed or poached by adding into a short or wonton soup
• Protein powder used in the recipe is Protein Supplies Australia Pure 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.

Thai Green Curry Paste

Ingredients:

• 1 lemongrass stalk
• 3 green chillies, sliced
• 2 shallots, sliced
• 6 garlic cloves
• 2cm fresh ginger, sliced 
• 2 kaffir lime leaves
• 1/2 cup fresh coriander leaves and stems
• 1/2 cup fresh basil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander 
• 1/2 teaspoon ground white pepper 
• 1/2 teaspoon salt
• 2 teaspoons brown sugar
• 1 tablespoon soy sauce 
• 1 teaspoon sesame oil
• Juice from 1 lime
• 45g pure protein powder (optional)

Method:

• Place all ingredients in a high powered blender and process until just combined
• If required add a touch of water to bring the paste together 

Recipe Notes:

• Store covered in the fridge for the maximum of 7 days
• Freezer in an IceCube tray and then when frozen transfer into a zip lock bag 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 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.