Choc Peanut Butter Protein Balls

Ingredients

- 80g cottage cheese

-10g casein protein powder

-10g PB2 (powdered peanut butter)

-5g cacao powder 

-5g coconut flour 

-1 tsp sweeter of choice 

Method

1. ️Combine all ingredients in a good processor until smooth 

2. ️Scoop desired portions out and roll into balls

3.   Place in fridge for 30 mins to firm up slightly  

Sweet n Savoury Mixed Nuts

Ingredients

• 6 cups raw, unsalted mixed nuts (You can used any nuts, I used cashews, macadamias and pistachios)
• 1 tsp coconut oil
• ⅓ cup raw sugar
• ¼ cup honey
• 1 Tbsp golden syrup
• ½ tsp cayenne pepper
• 6 tsp finely chopped rosemary

Method

1. Preheat oven to 160C and line two baking trays with baking paper.
2. Heat a medium sized saucepan over medium heat, and add all ingredients except nuts and half of the rosemary. Continue to stir until until the sugar has completely melted.
3. Reduce heat to low and add nuts, mix until completely combined.
4. Spread the nuts over the baking trays and bake for 10 minutes, mix, then bake for another 10 minutes.
5. Add the remaining rosemary and mix until combined. Let the nuts cool completely, then break into clusters. 

PB Protein Bite

Nutrition (makes one ball, recipe can be multiplied): 197 calories, 8g fat, 20g carbs, 16g protein 

Ingredients:

- 15g dried dates, soaked in boiling water for a few minutes and drained

- 12g PB2 (powdered peanut putter)

- 10g whole almonds 

- 10g protein powder of choice (I used 5g vanilla whey and 5g vanilla casein) 

- about 1/2-1 Tbsp water

Method

1. Combine all ingredients except water in a food processor to form a chunky crumb

2. Add water a splash at a time and ️process until the mix comes together (the amount of water required will depend on your protein powder)

3. Roll mixture into one big ball, store in the fridge until you are ready to serve

Mango Protein Pancakes with Raspberry Cream

Nutrition (serves 1): 266 calories, 4g fat, 21g carbs, 34g protein

Ingredients:
Pancakes

• 70g tinned mango cheeks
• 100g egg whites
• 5g coconut flour
• 5g whey protein powder (I used vanilla)

Raspberry cream

• 80g cottage cheese
• 10g casein protein powder (I used vanilla)
• 50g frozen raspberries

Garnish

• Fresh berries
• Cacao nibs
• Desiccated coconut

Method:

Pancakes

1. Place all ingredients in a food processor and process until the mixture starts to thicken
2. Heat a non-stick flying pan over a med-low heat, and pour the mix to make three pancakes
3. Flip when you can touch the centre of the pancakes and your hand stays clean

Raspberry cream

1. Process all ingredients in a food processor until smooth

Assembly

1. Layer the pancakes and raspberry cream on a plate
2. Garnish with berries, cacao nibs and coconut if desired 

Raspberry Oat Loaf

Nutrition (1 serve, serves 10): 124 calories, 5g fat, 17g carbs, 5g protein

Ingredients:

• 100g oats
• 75g coconut flour
• 75g almond meal
• 2 tsp baking powder
• 50g stevia (or sweetener of choice)
• 150g egg whites
• 150g apple sauce
• 150mL unsweetened almond milk (or milk of choice)
• 100g frozen raspberries

Method:

1. Process oats in a food processor to form a course flour
2. Sift coconut flour and almond meal into a bowl. Add baking powder, oats and stevia, mix to combine
3. Add egg whites, apple sauce and milk and mix until just combined. Fold through raspberries
4. Scoop mix into a lined loaf tin and bake for 45-50 mins at 160C until the top is a dark golden colour

Chocolate Oat Loaf

Nutrition (per serve, serves 10): 153 calories, 5g fat, 18g carbs, 6g protein

Ingredients:

• 100g oats
• 6g (1 Tbsp) psyllium husks- can omit but this will affect the texture
• 70g cacao powder
• 50g coconut flour
• 50g almond meal
• 2 tsp baking powder
• 70g stevia (or sweetener of choice)
• 100g egg whites
• 150g apple sauce
• 200mL unsweetened almond milk (or milk of choice)

Method:

1. Process oats and psyllium husks in a food processor to form a course flour
2. Sift cacao powder, coconut flour and almond meal into a bowl. Add baking powder, oats and stevia, mix to combine
3. Add egg whites, apple sauce and milk and mix until just combined
4. Scoop mix into a lined loaf tin and bake for 40-45 mins at 180C, or until a skewer comes out clean. 

Cauliflower English Muffins

Nutrition (per muffin, makes 6): 83 calories, 1g fat, 12g carbs, 7g protein

English Muffins topped with hummus and sundried tomatoes 

Ingredients:

• 600g cauliflower flowerets
• 60g coconut flour
• 180g egg whites

Method:

1. Place cauliflower in a food processor and process to form a 'snow'
2. Microwave the cauliflower in high in a microwave safe container for 4 minutes
3. Combine cauliflower and coconut flour in a bowl. Season to taste if you intend on using savoury toppings on your muffins. Add egg whites and mix until combined
4. Divide mixture into 6 greased, lined ramekins and bake at 180C for 40-45 minutes until golden brown

Honey-Cinnamon Weet Bix Bliss Balls

Nutrition: 207 calories, 3g fat, 23g carbs, 20g protein

Ingredients

• 80g fat free cottage cheese
• 1 weet-bix (I used gluten free, but any variation will work)
• 10g vanilla casein protein powder
• 5g coconut flour
• 5g honey
• ¼ tsp cinnamon

Method

1. Combine all ingredients in a food processor until smooth and well combined
2. Scoop out portions of mixture and roll into balls
3. Store in fridge for at least half an hour before eating 

Chocolate Icing Protein Balls

Nutrition (whole batch, approx 10 balls): 195 calories, 4g fat, 15g carbs, 22g protein

Ingredients: 

• 80g fat free cottage cheese
• 5g Natvia Icing Mix
• 10g casein protein powder (I used vanilla)
• 15g cacao powder
• 5g coconut flour

Method

1. Combine all ingredients in a food processor until smooth and well combined
2. Scoop out portions of mixture and roll into balls
3. Store in fridge for at least half an hour before eating 

Mango Crepe with Cheesecake Filling

Nutrition: 238 calories, 3g fat, 17g carbs, 34g protein

Ingredients

Crepe

• 100g egg whites
• 70g tinned mango cheeks
• 5g vanilla whey protein powder
• 5g coconut flour

Filling

• 80g fat free cottage cheese
• 10g vanilla casein protein powder

• shaved dark chocolate for garnish

Method

1. Combine all crepe ingredients in a blender/food processor until smooth and thick
2. Pour into a non-stick frypan over medium heat, and cook until you can touch the centre and your finger remains clean. Flip and cook for a further few minutes.
3. Combine all filling ingredients except chocolate in a food processor until smooth. 
4. When the crepe has cooled, scoop filling in to centre, fold and sprinkle with chocolate

Clean Pasta Carbonara

Nutrition (serves 6): 330 calories, 20g fat, 28g carbs, 17g protein

Ingredients:

Sauce:

• 1 cup raw cashews, soaked in water for at least two hours
• 20g (1Tbsp) Tahini
• 3g Nutritional yeast (can be omitted but give a 'cheesy-er' flavour) not to be confused with baking or brewer's yeast
• 200mL lite milk
• 0.5 tsp garlic powder
• 1 Tbsp dijonaisse (or musard)
• ½ large onion finely diced
• 4 sliced shortcut bacon, thinly sliced with fat left on

Pasta:

• 6 large zucchinis 

Method

1. Place bacon and onion together in a non-stick frying pan over medium heat and fry until bacon is crispy and onion is caramelised
2. Drain cashews and place them in a food processor, process until smooth and creamy. Add all remaining sauce ingredients and process until combined
3. Stir bacon and onion through sauce
4. Using a julienne peeler or spiraliser, make zucchini noodles with the zucchini (if you don't have a julienne peeler or spiraliser, you can use a potato peeler to make ribbon pasta)
5. Toss sauce through zucchini and serve

Weet Bix Bliss Balls

Nutrition (whole batch, approx. 15 balls): 210 calories, 4g fat, 20g carbs, 22g protein 

Ingredients:

-1 Weet Bix (any variety will work, I used gluten free)

-10g cacao powder 

-10g casein protein powder (I used vanilla)

-1/3 tsp stevia/sweetener or choice (can omit)

-80g cottage cheese 

Method 

1. Combine all ingredients in a food processor until well combined, add a splash of milk if required to bring the mixture together 

2. Scoop out portions of the mixture and roll into balls. Eat straight away or store in the fridge

Green Tea Oats

Nutrition: 260 calories, 7g fat, 35g carbs, 14g protein

Ingredients:

-50g quick cooking Oats

-1 tsp matcha (green tea) powder

-100mL hot water (80C- to brew matcha tea)

-150mL unsweetened almond milk

-1/2 tsp stevia (optional)

-1 egg white, whisked

Method

1. whisk matcha powder in water until combined

2. Combine all ingredients except egg white in a microwave bowl and microwave on high for 1 minute 

3. Add egg white, combine and microwave for another minute

4. Stir and pour into serving bowl 

5. Top with desired garnish

Gluten Free Orange and Poppyseed Muffins

Nutrition (1 of 8): 195 calories, 6g fat, 29g carbs, 8g protein

Ingredients:

• 2 large Oranges
• 150g buckwheat flour
• 50g coconut flour
• 40g almond meal
• 1 ½ tsp gluten free baking powder
• 50g stevia (or sweetener of choice)
• 1 Tbsp poppy seeds
• 100g cottage cheese (or thick yoghurt)
• 200g unsweetened almond milk
• 1 egg

Method

1. Place oranges in a large pot of water, making sure they are completely covered by the water. Bring to the boil then simmer for 1 hour
2. Sift all dry ingredients into a bowl and combine
3. Combine cottage cheese and egg in a food processor until smooth (can miss this step if using yoghurt). Add milk
4. Cut oranges into segments and process in food processor until smooth
5. Add oranges and cottage cheese mix to the flout and mix until just combined
6. Scoop into 8 lined muffin tins and bake at 180C for 25-30 mins

Gluten Free Baked Cheesecake

Nutrition (⅛ of cake): 264 calories, 15g fat, 22g carbs, 8g protein

Ingredient:
Base

• 20g coconut four
• 40g almond meal
• 40g gluten free oats
• 20g stevia/sweetener of choice
• 50g cottage cheese
• 50g egg whites
• 100mL unsweetened almond milk
• 1 tsp vanilla extract

Filling

• 375g reduced fat cream cheese
• 2 eggs
• 1 cup icing sugar, sifted

Method

1. Combine coconut flour, almond meal, oats and stevia in a bowl
2. Combine cottage cheese and egg whites, milk and vanilla extract in a food processor until smooth. Add to flour and mix until just combined. Press into a lined cake tin
3. Combine all filling ingredients in a electric mixer and beat until smooth and well combined. Pour over base
4. cook at 180C for 35-45 mins until slightly golden. Let cool completely before taking out of tin an serving (can be sped up in the fridge or freezer, but best if left on the bench)

Caramelised Leek and Ricotta Tarts (Gluten Free)

Nutrition (per tart, makes 8): 176 calories, 8g fat, 15g carbs, 10g protein

Ingredients:
Base

• 50g coconut flour
• 50g quinoa flour
• 30g almond meal
• 100g chickpeas, drained and rinsed (weighed after drained and rinsed)
• 100g cottage cheese
• 100g unsweetened apple sauce
• 4 tsp psyllium husks
• salt and pepper

Filling

• 1 leek, cut in half lengthways, rinsed, finely sliced
• 1 Tbsp butter
• 2 cloves garlic, crushed
• 1 egg
• 250g reduced fat ricotta
• 80g reduced fat cream cheese
• salt and pepper to taste

Note: the cheeses are the 'light' option, not  'extra light'

Method:

Base

1. combine all ingredients in a food processor until smooth and well combined (depending on the size of your processor you may need to do two batches)
2. Wrap dough in cling film and put in the fridge for 30-60 mins
3. cut dough into eight and press into greased mini tart tins. Bake for 15-20 mins at 180C or until golden. Take out of tin before adding filling 

Filling

1. Melt butter over a medium heat. Add leek and garlic and cook stirring until soft and caramelised. let cool
2. Combine all other filling ingredients in a food processor until just combined. Stir through leek
3. Divide filling evenly between bases and bake for 20-30 mins at 180C, until set

Pistachio and Cranberry Chicken Roulade

Nutrition (serves 6): 263 calories, 7g fat, 10g carbs, 40g protein

Ingredients:

- 4 chicken breasts

-50g shelled, salted pistachio nuts

-40g (1/4 cup) dried cranberries 

-150g pumpkin

-75g cottage cheese

Method

1. Place a large pot of water on the stove over high heat. Turn to low just before it boils (you want the water to be about 80-90C)

2. Combine pistachios and cranberries in a food processor until chopped

3. Hit chicken breasts with a meat mallet until approx 2cm thick 

4. Place equal amounts of nut mix on each chicken breast (save some for garnish) and roll the chicken tightly in cling film, tie off th ends. Place in the pot of water for 20 mins

5. Microwave the pumpkin for 4 mins with a little water. When cool, combine with cottage cheese and some salt

in a food processor until smooth

6. Heat a little coconut oil (or other oil) in a fry pan over medium heat. Cut the cling wrap off the chicken and fry, turning until the outside is golden.

7. To serve, slice chicken into 2-3cm slices, and serve with pumpkin purée and remaining nut mix.

Brownie Batter Bliss Balls

Nutrition: 213 calories, 5g fat, 18g carbs, 23g protein

Ingredients:

-10g gluten free oats

-10g chocolate casein protein powder

-15g cacao powder

-1 tsp stevia

-80g cottage cheese

Method:

1. Combine all ingredients in a food processor until smooth and shiny 

2. Scoop out and roll into balls. If the mixture is too sticky put it in the fridge for a while 

3. Best stored out of the fridge

Upside-Down Sheppherd Pie with Cauliflower Mash

Nutrition (serves one):  240 calories, 10g fat, 20g carbs, 22g protein

Ingredients:

-100g turkey mince (or any other mince)

-1/4 onion, diced

-1 Tbsp tomato sauce 

-1/4 tsp paprika

-1/4 head cauliflower 

- salt and pepper

Method

1.microwave cauliflower for 4-5 mins with a little water until soft

2. fry onion in a medium fry pan over medium heady until soft

3. Add meat and cool until brown

4. Add salt and pepper, paprika, tomato sauce and 4 Tbsp water. Bring to the boil, then reduce heat and simmer until majority of the liquid evaporates

6. Combine cauliflower (drained), salt and pepper in a food processor until smooth

7. Scoop cauliflower mash into a bowl and top with meat mixture

Cacao Cashew Bliss Balls

Nutrition: 274 calories, 10F, 24C, 23P

Ingredients:

-10 oats

-15g coconut flour

-5g casein protein powder (or another 5g coconutr flour)

-10g cacao powder

-1 tsp stevia (or honey/sweetener or choice)

-10g cashews

-80g cottage cheese

-splash (eabout 10g) milk

Method

1. Combine all ingredients except milk in a food processor until combined

2. Add milk a little bit at a time until the mixture comes together

3. Scoop out and roll into balls

4. Eat straight away or store in the fridge

Tomato and Basil Falafels

Macros (1 of 16 falafel): 24 calories, 0g fat, 4g carbs, 1g protein

Ingredients 

-1 tin chickpeas drained and rinsed (240g drained)

-1 clove garlic, crushed

-30g buckwheat flour (or flour of choice)

-1 cup fresh basil leaves

-1 egg white

-50g tomato paste

-1/2 tsp allspice

-1/2 tsp cumin 

-salt and pepper

Method 

1. Combine all ingredients in a food processor until smooth (you may need to do it in a couple of batches depending on the size if your processor)

2. Scoop out mixture and roll into balls approx 3cm in diameter

3. Bake at 180C for 20-30 mins/until the outside is hard

Gluten Free Choc Chip Banana Bread

Macros (1 of 12 slices): 120 calories, 4g fat, 16g carbs, 4g protein

Ingredients: 

• 120g buckwheat flour
• 30g coconut flour
• 20g almond meal
• 1 tsp gluten free baking powder
• 1/2 tsp baking soda
• 25g granulated stevia (or sweetener or choice)
• 100g cottage cheese
• 200g ripe bananas (2 large bananas), mashed
• 150mL (150g) unsweetened almond milk
• 100g egg whites
• 75g chocolate chips

Method:

1. sift flours into a bowl. Add other dry ingredients and combine
2. place cottage cheese and egg whites in a food processor and process until smooth. Combine with milk and banana
3. add wet to dry ingredients and mix until just combined
4. pour into a lined loaf tin and bake at 180C for 30-40 mins or until a skewer comes out clean

Mini Raw Nut-Free Chocolate Cheesecakes

Macros(per cheesecake, makes 4): 177 calories, 10g fat, 9g carbs, 10g protein

Ingredients:

Base

-20g coconut flour

-10g oats

-80g cottage cheese

-1 tsp psyllium husks

-1/2 tsp vanilla extract

-1/2 tsp stevia/sweetener of choice

Filling

-150g reduced fat cream cheese

-100g cottage cheese

-20g cacao powder

-4 tsp stevia 

Method

1. Combine base ingredients in a food processor until well combined. Press into four lined muffin tins

2. Combine all filling ingredients in a food processor until smooth. Scoop onto bases and refrigerate for a few hours until set

Gluten Free Slider Buns

Macros (1 of 2 buns): 124 calories, 2g fat, 18g carbs, 6g protein

Ingredients

Dry:

-15g gluten free oats

-15g coconut flour

-20g buckwheat flour

-5g quinoa flour

-1/2 tsp seasoning of choice (I used Mrs Dash Origional) or salt & pepper to taste

-1/2 tsp gluten free baking powder

Wet:

-1 egg white

-50g unsweetened almond milk/milk of choice

Method 

1. Combine dry ingredients in a food processor until the oats from a flour consistency 

2. Add wet ingredients and mix until just combined 

3. Scoop into two lined ramekins and bake at 180C for 30-40 mins

Vanilla EspressOATS

Macros: 253calories, 6g fat, 34g carbs, 13g protein

Ingredients:

• 50g Gluten-free quick oats
• 200g vanilla unsweetened almond milk (or milk of choice + ¼ tsp vanilla extract)
• 1 shot espresso 
• 1 tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, espresso and stevia in a microwave bowl 
2. microwave for 60 seconds
3. add egg white and stir well
4. microwave for 30 seconds
5. stir 
6. microwave 30 secconds
7. stir
8. transfere to serving bowl and let cool slightly before eating

Gluten Free Pumpkin and Zucchini Quiche

Macros (1/6 of quiche): 257 calories, 8g fat, 26g carbs, 20g protein

Ingredients:

Base

-100g coconut flour

-30g gluten free oats

-20g quinoa flour

-5g psyllium husks 

-400g cottage cheese

-salt and pepper

Quiche

-1 large zuchinni, grated, water squeezed out 

-200g roasted pumpkin

-1 onion, finely diced 

-4 eggs

-15g coconut flour

-1 tsp Worcestershire sauce

-1/2 tsp wholegrain mustard

-salt and pepper 

Method

1. Combine all base ingredients in a food processor (you may need to do it in two batches). Put in the fridge for 30 mins

2. Roll dough between two sheets of baking paper and place into a lined springform tin. Bake at 150C for 30-40 mins

3. Whisk together eggs, coconut flour, Worcestershire sauce, mustard, salt and pepper. Add zuchinni, onion and pumpkin 

4. scoop quiche mixture into base and bake for 40-50 mins at 180C

HULK muffins (gluten free)

Macros (per muffin when you make 6 jumbo sized muffins): 225 calories, 26g carbs, 8g fat, 10g protein

Dry ingredients 

• 120g buckwheat flour 
• 60g coconut flour 
• 60g almond meal 
• 1 tsp GF baking powder 
• 1/2 tsp baking soda
• 50g granulated stevia/sweetener of choice

Wet ingredients

• 100g cottage cheese 
• 200g unsweetened apple sauce 
• 1 egg 
• 250mL unsweetened almond milk 
• 2 cups spinach

Method

1. sift dry ingredients into a bowl 
2. combine cottage cheese, egg and apple sauce in a food processor and process until smooth. Add the spinach and process until combined. Mix in milk 
3. Combine wet and dry ingredients 
4. Scoop into 6 large/12 regular lined muffin tins and bake at 180 for 30-40mins (large)/ 20-30 mins (small)

'Creamy' pumpkin pasta sauce with zuchinni noodles

Macros(serves one): 2g fat, 26g carbs, 13g protein 

Ingredients 

-150g pumpkin, sliced 0.25cm thick

-50g cottage cheese

-1/4 tsp fresh crushed garlic (1/2 a clove)

-pinch of salt

-1 large zuchinni

Method

1. Microwave pumpkin with a little water for 4 mins, let cool 

2. Combine pumpkin, cottage cheese, garlic and salt in a food processor until combined.

3. Peel zuchinni with a julienne peeler (or potato peeler if you don't have one to make zuchinni ribbons)

4. Toss sauce through zuchinni 

Overnight Espressoats

Macros: 272calories, 7g fat, 36g carbs, 14g protein

Ingredients:

• 50g Gluten-free quick oats
• 1 cup (250g) unsweetened almond milk
• 1 shot espresso 
• 1 tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, espresso and stevia in a microwave bowl 
2. microwave for 60 seconds
3. add egg white and stir well
4. microwave for 30 seconds
5. stir 
6. microwave 30 secconds
7. stir
8. store in the fridge overnight

Healthy Gluten Free Apple Pie

Macros (serves one): 300 calories, 11g fat, 44g carbs, 10g protein

Ingredients:

Crust

• 10g coconut flour
• 10g quinoa flour (can sub 5g coconut flour and 5g almond meal)
• 5g almond meal
• 20g cottage cheese
• 20g unsweetened apple sauce
• 16g drained and rinsed chickpeas
• 1 tsp stevia

Filling

• 1/2 cup stewed apple
• 1/2 tbsp unsweetened apple sauce
• 1/8 tsp cinnamon 
• 1/8 tsp stevia

Crumble

• 5g almond meal
• 5g desiccated coconut
• 10g honey 

Method

1. Combine all crust ingredients in a food processor and process until well combined. Form into a disk, cover in glad wrap and put in the fridge for an hour/freezer for 5-10 mins.
2. Press dough into a lined ramekin and bake at 160C for 20-30 mins until golden
3. Combine filling ingredients and scoop into base
4. Combine crumble ingredients and top the pie
5. Put in the oven and bake at -80V for 10-15 mins until crumble is golden 

Coconut Cheesecake Bliss Balls

Macros (whole batch- approx 18 balls): 210 calories, 4g fat, 24g carbs, 15g protein

Ingredients

-15g coconut flour

-10g oats
-5g vanilla casein protein powder (can sub 5g coconut flour + 1 tsp stevia/sweetener of choice + ½ tsp vanilla extract) 

-80g cottage cheese

-½ tsp psyllium husks

Method

1. Combine all ingredients in a food processor until well combined

2. Using  a teaspoon, scoop out portions of the mixture and roll into balls  

Sweet Protein Wrap with 'Creamy' Pumpkin filling

Macros(just wrap): 106 calories, 2g fat, 5g carbs, 17g protein

(Wraps and filling): 170 calories, 3g protein, 12g protein, 25g protein

Ingredients 

Wrap

-100g egg whites

-50g unsweetened almond milk

-5g coconut flour

-5g vanilla whey protein powder

-2 tsp psyllium husks

Filling

-100g cooked (steamed/microwaved) pumpkin

-50g cottage cheese

-1/2 tsp stevia/sweetener of choice

Method

1. Whisk all wrap ingredients together in a bowl

2. Pour into a greased non-stock pan over medium heat and cook until the centre is set (you can touch it and you finger stays clean. Flip

3. Combine filling ingredients in a food processor until smooth. If possible put in the fridge for a while so it can thicken a little 

4. Scoop filling onto cooled wrap, roll and enjoy!

Three Ingredient Cookie Dough Protein Balls

Macros(whole batch, approx 18 balls): 170calories, 2g fat, 17g carbs, 22g protein

Ingredients:

• 100g chickpeas, drained and rinsed (weighed after drained and rinsed)
• 20g casein protein powder (I used vanilla)
• 20-30g milk of choice (I used unsweetened almond milk)
• Optional: cacao powder/coconut/etc to coat

Method:

1. Add all ingredients to a food processor and process until smooth. Start with 20g of milk, and add more if required (be careful not to add too much as you may not be able to roll into balls)
2. Using a teaspoon, scoop out some of the mixture and roll into balls. Coat in cacao powder/coconut/etc if desired

Tip: If the mixture is too sticky to roll, put it in the fridge for 10-15 mins, or add more casein protein powder. 

Sticky protein cake

Macros: 277 calories, 5g fat, 22g carbs, 34g protein

Ingredients 

• 20g whey protein powder 
• 20g GF quick oats
• 10g coconut flour
• 10g casein protein powder
• 5g psyllium husks
• 40g egg whiles (1 egg white)
• 80g unsweetened almond milk

Method:

1. Combine all dry ingredients in a food until it forms a flour consistency
2. Add egg whites and milk and process until the mixture starts to thicken (about 2 mins)
3. Scoop into a liners ramekin and bake at 180C for 10 mins. I store mine in the fridge overnight and eat it the next day

Red Velvet Sticky Protein Cake

Add: 

-40g tinned beetroot

-1/2 tsp stevia

-only use 50g milk

Healthy Homemade Coleslaw Dressing

Macros (whole recipe): 50 calories, 5g carbs, 1g fat, 3g protein

This recipe makes enough dressing for one serving of coleslaw, multiply as required

Ingredients:

• 50g fat free natural yoghurt
• 1 tsp wholegrain mustard
• 1 tsp white wine vinegar

Method

1. combine all ingredients in a small bowl
2. toss through coleslaw to evenly coat

Chocolate Protein Muffins

Macros (1 of 9 muffins): 137 calories, 6g fat, 12g carbs, 10g protein

Ingredients:

Dry ingredients 

• 100g gluten free oats, blended to a flour
• 5g psyllium husks (optional but highly reccomended!)
• 50g almond meal
• 50g cacao powder (or cocoa)
• 45g stevia sweetener 
• 30g whey protein powder (I used vanilla)
• 1 heaped tsp baking powder

Wet ingredients

• 2 eggs
• 100g fat free natural yoghurt
• 100g unsweetened apple sauce
• 100g unsweetened almond milk (or other milk)

Method:

1. Combine all dry ingredients in a bowl
2. Whisk wet ingredients until combined
3. Make a well in the centre of the dry ingredients and pour in the wet ingredients. Mix until just combined
4. Pour into patty pans in a muffin tin and bake at 170C for 12-15mins (be very careful not to over cook)

Raw Chocolate cookie dough protein balls

Macros (approx 16 balls): 174 calories, 15g carbs, 3g fat, 25g protein

Ingredients:

• 70g chickpeas drained and rinsed 
• 30g fat free cottage cheese
• 20g chocolate casein protein powder 
• pinch of salt
• cacao powder for coating 

Method

1. process all ingredients except cacao powder in a processor until smooth and well combined
2. put mixture in the fridge for five mins
3. scoop out teaspoons full of mixture and roll in to balls, then coat in cacao powder
4. put in fridge for 30-60 mins

Raw cookie dough protein bars

Macros: 256 calories, 3g fat, 15g carbs, 40g protein

Ingredients:

• 70g chickpeas drained and rinsed
• 30g fat free cottage cheese
• 20g vanilla whey protein powder
• 20g vanilla casein protein powder
• 5g psyllium husks
• 15g unsweetened almond milk
• cacao powder for coating

Method:

1. Combine all ingredients except cacao powder in a food processor until smooth
2. Put mix in the fridge for 10 mins
3. line a square container with glad wrap and press the mixture into the container. Take the bar out and cut in half, then coat in cacao powder
4. put bars in the fridge for an hour before eating

Protein Cheesecake Bowl

Macros (not including almond butter): 180 calories, 2g fat, 13g carbs, 26g protein 

Ingredients

• 80g fat free natural yoghurt
• 60g cottage cheese
• 20g casein protein powder

Method

1. combine all ingredients in a food processor until smooth
2. scoop into a serving bowl and refrigerate for 1-2 hours
3. Top with whatever you like! (nut butter, chocolate chips.....)

Spiced Citrus Qunioa Salad

Macros (serves one): 290 calories, 3g fat, 60g carbs, 11g protein

Ingredients

• 150g raw quinoa, rinsed
• 1/4 tsp cumin
• 1/4 tsp all spice
• 1/4 tsp all purpose seasoning
• 100g (weighed raw) sweet potato (approx 1 small), cut into 1.5cm cubes
• 100g (weighed raw) pumpkin, cut into 1.5cm cubes
• 1/2 Tbsp coconut oil
• 1/2 Tbsp all purpose seasoning
• 1/2 Tbsp nutritional yeast
• 2 cups spinach, chopped roughly
• 1/2 oragne, juiced
• 1/2 Tbso balsamic vinegar

Method

1. Place quinoa, cummin, all spice and all purpose seasoning in a small pot with 1 cup of water. Bring to the boil, then reduce heat and simmer for 12-14 mins/until all water is absorbed. Fluff the quinoa with a fork and set aside
2. Combine pumpkin, sweet potato, coconut oil, nutritional yeast and seasoning in a bowl. Toss to coat the veggies. Place on a lined baking tray and bake for 30-40mins/until soft
3. Place roasted veggies, 100g of the cooked quinoa and spinach in a bowl and toss to combine. Add the orange juice and balsamic vinegar and toss to coat. Either eat warm or store in the fridge until required.

Raw Protein Cheesecake

Macros (serves one)

• Including cashew butter on top: 372 calories, 20g fat, 20g carbs, 30g protein
• Not including cashew butter: 280 calories, 12g fat, 18g carbs, 27g protein

Base

Ingredients

• 15 almonds
• 10g dried pitted dates (approx 2 dates) soaked for two hours 
• 5g cacao powder

Method

1. process almonds in a food processor until they are broken into small pieces
2. add the dates and cacao powder and process until well combined.
3. press into the bottom of a lined ramekin

Cheesecake

Ingredients

• 60g cottage cheese
• 20g natural yoghurt
• 30g unsweetened almond milk
• 20g vanilla casein protein powder
• 15g cashew butter

Method

1. combine all ingredients except almond butter in a food processor until smooth
2. scoop into ramekin on top of base
3. refrigerate for 1-2 hours/until set
4. take out of ramekin, peel off lining and top with cashew butter to serve