1 portion (30g) unflavoured protein water powder 1 packet diet jelly 1 heaped teaspoon gelatine 150ml water

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Herbert Fowler
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Protein Gummies Protein Gummies Makes: 12 Ingredients: 1 portion (30g) unflavoured protein water powder 1 packet diet jelly 1 heaped teaspoon gelatine

1 Protein Gummies Protein Gummies Makes: 12 Ingredients: 1 portion (30g) unflavoured protein water powder 1 packet diet jelly 1 heaped teaspoon gelatine 150ml water Method: Mix the protein water powder into 75ml cold water and mix until well combined Allow to sit for minutes until all th foam has

2 settled Add the jelly packet and gelatine into a heat proof mixing bowl, then add 75ml boiling water and mix until all dissolved Combine the cold and hot water mixtures and stir until well combined Pour the Gummies mixture into your chosen silicon moulds Place in the fridge for set for a minimum of 4 hours. NV per Gummie: Calories: 13 Total fat: 0g Total carbohydrates: 0g Total sugars: 0g Protein: 3.2g Recipes Notes: Store in an air tight container in the fridge for a maximum of 3 weeks This recipe is not suitable for the freezer Protein water powder used in this recipe is the Bodiez protein water To make a non-protein gummie leave our the protein water powder and use 75ml of plain cold water (opti-intense friendly without the additional protein) 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 Puff Bars Protein Puff Bars Makes: 12 Ingredients: 75g sugar free marshmallows 50g unsalted butter 150g soy protein nuggets Method: Lightly spray a silicon

3 Protein Puff Bars Protein Puff Bars Makes: 12 Ingredients: 75g sugar free marshmallows 50g unsalted butter 150g soy protein nuggets Method: Lightly spray a silicon loaf tin with cooking spray or line a metal loaf tin well with baking paper Place the diced butter and marshmallows in a microwave proof bowl and heat for 60 seconds

4 Add the soy protein nugget and use a spatula to mix until the nuggets are well coated Spread the mixture into the prepared dish and press down to pack the mixture in well Place the loaf tin into the fridge to set for a minimum of 2 hours. Use a sharp knife to cut into even sized pieces. Nutritional value per serve: Calories: 95 Total fats: 4.2g Total carbohydrates: 1.3g Total sugar: 0g Protein: 10.4g Recipe Notes: Store in an air tight container in the fridge for up to 10 days This recipe is not suitable for the freezer. 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. Latte Protein Panna Cotta Latte Protein Panna Cotta Makes: 6

Ingredients: 1 cup strong black coffee 1 teaspoon sweetener (optional) 1 & 1/2 teaspoons powdered gelatine 160g vanilla YoPro yoghurt 1/2 cup milk 2 scoops (60g) vanilla protein powder Method:

5 Ingredients: 1 cup strong black coffee 1 teaspoon sweetener (optional) 1 & 1/2 teaspoons powdered gelatine 160g vanilla YoPro yoghurt 1/2 cup milk 2 scoops (60g) vanilla protein powder Method: Dissolve the sweetener and gelatine in the boiling black coffee until full dissolved, make the coffee as strong or weak to suit your tastes Place the yoghurt, milk and protein powder in a blender and process until smooth Mix the coffee and the yoghurt mixtures together and whisk well

6 Pour the mixture evenly between 6 silicon muffin cups Place in the fridge covered to set for a minimum of 4 hours or preferably overnight. Nutritional Value per Panna Cotta: Calories: 75 Total fat: 0.8g Total carbohydrates: 3.7g Sugars: 3g Protein: 13.2g Recipe Notes: Store covered in the fridge within the mounds for a maximum of 7 days Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders You can buy online from 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. Classic Protein Bliss Balls Classic Protein Bliss Balls Makes: 20

Ingredients: 150g pitted dates 1/3 cup raw cashews 1/3 cup raw almonds 1/3 cup walnuts 3 scoops (90g) chocolate protein powder 2/3 cup shredded coconut 1/3 cup coconut flour 1 tablespoon cacao 75ml

7 Ingredients: 150g pitted dates 1/3 cup raw cashews 1/3 cup raw almonds 1/3 cup walnuts 3 scoops (90g) chocolate protein powder 2/3 cup shredded coconut 1/3 cup coconut flour 1 tablespoon cacao 75ml melted coconut oil 1/4 cup desiccated coconut Method: Place the pitted dates in a heat proof bowl, cover with 2/3 cup of boiling water and soak for 30 minutes As the nuts, protein powder, shredded coconut, coconut

8 flour and cacao in a food processor and process until the nuts are roughly chopped Drain the dates from the liquid, ensuring you reserved the liquid for later Add the drained dates to the food processor with the melted coconut oil and process until it comes together Gradually add in the reserved liquid in teaspoons quantities until you can pinch the mixture and tightly roll into a bowl (this recipe used approximately 2 & 1/2 tablespoons liquid) Roll approximately a tablespoon of mixture into a ball using damp hands Roll in the desiccated coconut Place in the fridge to chill for a minimum of 30 minutes before enjoying Nutritional Value per Ball: Calories: 132 Total fats: 8.7g Total carbohydrates: 8.4g Sugars: 5.4g Protein: 5.9g Recipe Notes: Store in an air tight container in the fridge for a maximum of 5 days Store in a zip lock bag in the freezer 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 Use the Discount code holly10 at checkout to get a 10% discount Disclaimer: C4K Kitchen does not hold any responsibility for

9 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

10 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 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.

11 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: tablespoons tablespoons tablespoons tablespoons slithered almonds chopped dried apricots chopped dried cranberries 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

12 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

13 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 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 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

14 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

15 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 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 Balls 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

16 Honeycomb Protein Balls 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:

17 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 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 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

18 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

19 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. Spicy Sweet Potato Hummus Spicy Sweet Potato Hummus Makes: 12 x 50g portions

Ingredients: 200g sweet potato 400g can chick peas, drained and rinsed 1/4 cup tahini 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice 4 garlic cloves 1 teaspoon paprika 1 teaspoon

20 Ingredients: 200g sweet potato 400g can chick peas, drained and rinsed 1/4 cup tahini 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice 4 garlic cloves 1 teaspoon paprika 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon ground chilli (optional) 2 scoops (60g) pure protein powder Method: Preheat the oven to 180g degrees Place the sweet potato whole and unpeeled directly in the rack and bake for minutes until cooked through Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off Peel and roughly chop the sweet potato and place in a food processor Place all ingredients into a food processor and blend under smooth.

21 Nutritional Value per portion: Calories: 92 Total fats: 5.7g Total carbohydrates: 8.9g Sugars: 1.1g Protein: 6.7g 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 Suggested to freeze in an ice cube tray for single serve portions Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders You can buy online from 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

Breakfast Protein Balls 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