protein powder & sports nutrition supplements - recipe book · 2018-06-25 · gluten free...

Recipe Book

A T R U LY U N I Q U E

ContentsT R U LY S P E C I A L

Gluten Free Protein Banana Bread

Blueberry Acai Raw Cheesecake

Chocolate Maca Bliss Balls

Coconut Lemon Bliss Balls

Chocolate Peanut Butter Ice Cream

High Protein Salted Caramel Mug Cake

High Protein Chocolate and Peanut Butter Mousse

Double Choc Protein Cookies

Protein Packed Purple Brekkie Bowl

Snickers Bar Slice

True Protein Waffles

Strawberries and Cream Protein Muffins

01

02

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04

05

06

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09

10

11

12

Gluten Free Protein Banana Bread

Dry

1 scoop True Protein Vegan 85 (I used

rich chocolate)

¾ cup Teff flour

1 GF plain flour

½ tsp baking powder

½ tsp each True Cinnamon, ground

nutmeg, allspice

2 tsp chia seeds

¼ cup coconut flakes

60 g coconut sugar (optional)

Wet

2 large extra ripe spotty bananas

1 Tbsp True Protein MCT oil

200ml Almond milk

50ml Maple syrup

2 whole eggs (to make vegan use egg

replacer)

1. Pre-heat your oven to 160deg Celsius on fan bake and line a

loaf tin with baking paper

2. In a large bowl add in all of your dry ingredients, mixing well.

3. In a separate bowl add in your wet ingredients and mix well.

4. Make a well in the center of your dry ingredients and gently

pour in your wet ingredients.

5. Mix slowly and combine well, once combined, leave to rest for

5 minutes to relax.

6. Pour batter into your lined Loaf tin and place in the center of

the oven, cooking for 45 min to an hour.

7. Your loaf is done when a wooden skewer inserted into the

center comes out clean.

This is a fantastic recipe for using up those extra old, spotty bananas and turning them into

a protein-rich treat that’s gluten-free, refined sugar-free and can even be vegan if you like!

Ingredients Method

T R U LY D E L I C I O U S

A U T H O R : J A M I E H U M B Y01

Cook Time1 hour

Makes 1 loaf

Prep Time 10 minutes

For the Base

1 cup nuts of choice

1 cup shredded coconut

3 tablespoons coconut oil

1 cup of dates

Pinch of salt

For the Filling

1 1/2 cups blueberries

2 cups soaked cashews (8 hours+)

1 tsp vanilla

1 tablespoon True Acai Powder

1/2 cup coconut cream

1/4 cup Agave nectar (more if you like

sweeter)

1/4 cup lemon juice

1/2 cup coconut oil

For the Topping

Fresh blueberries

Lemon Juice

Agave Syrup

1 Teaspoon True Acai powder

1. Blend all in food processor, press into tin & freeze 20 minutes

1. Mix in a blender together, smooth over base & freeze for 2

hours or until ready to eat.

1. Drizzle over filling when ready to serve

An easy to go to dessert that requires no cooking and your friends will love it!

Ingredients Method - For the Base

Method - For the Filling

Method - For the Topping

T R U LY H E A V E N LY

A U T H O R : S O P H I E R O S E LT02

Set Time2 hours, 20 minutes

Makes 1 Cake


Blueberry AcaiRaw Cheesecake

4 tbs organic virgin coconut oil

2 tbs honey

2 cups pitted medjool dates

1 cup roasted almonds

1 cup fresh walnuts

1 scoop True Protein Rich Chocolate

Vegan85

1 scoop True Protein Maca Powder

½ cup toasted pepitas

½ cup sunflower seeds

1/2 cup desiccated coconut flakes

1 scoop True Protein Cacao Powder

1. In a small pot, melt coconut oil and honey, then set aside.

2. In a food processor, add all other ingredients.

3. Pulse until rough and combined, adding a few tablespoons

of water if needed. You should achieve a sticky, gluey

consistency.

4. Using wet hands, roll into 50c sized balls onto a tray lined

with baking paper.

5. Once all rolled, on a plate add your True Protein Cacao

Powder and roll balls to cover evenly.

6. Place in the refrigerator for an hour to set, then store in an

airtight container for as long as they last, which isn’t long

trust me.

This recipe comes from Melbourne food stylist and chef Jamie Humby.

Ingredients Method

T R U LY I R R E S I S T I B L E


Set Time1 hour

Makes Approx. 21


Chocolate MacaBliss Balls

Coconut Lemon Bliss Balls

1 cup shredded coconut

2 tablespoon True Coconut Water

Powder

Juice of three lemons

1/2 cup dates

1/2 cup cashews

2 tablespoons coconut cream

1 cup oats or True Instant Oats

1. Place all ingredients in a food processor and blend until it is a

thick paste.

2. If you don’t have a strong food processor blend the dates and

nuts first and then add all ingredients and blend briefly.

3. Roll into balls and place in the fridge.

4. Sprinkle coconuts flakes and seeds on top for the perfect finish.

Looking for a refreshing treat this summer? Look no further, these yummy

Coconut lemons Bliss balls are the real deal.

Ingredients Method

T R U LY L O V A B L E

A U T H O R : B I A N C A W H O L E F O O D S I M P LY04

Makes Approx. 16


Set Time1 hour

Chocolate Peanut Butter Ice Cream

2 cups cashews

1 cup coconut milk

1/2 True WPI90 Choc PB Protein

Powder

1/4 cup True Organic Cacao

1/4 cup honey

1. Place the ingredients into your food processor or blender

and blend at high speed until the mixture is smooth and well

combined.

2. Pour the mixture into a freezer safe container and freeze until

set.

3. Serve. Eat. Enjoy.

Bianca from Wholefood Simply treats us this week to her amazing Protein Ice

Cream, just in time for Summer!

Ingredients Method

T R U LY M O U T H W A T E R I N G


Makes Approx. 3 scoops


Set Time4 hours

High Protein Salted Caramel Mug Cake

2 tablespoons True Protein Salted

Caramel WPI90

1 tablespoon almond butter

3 tablespoons coconut milk

1 tablespoon maple syrup

1 egg

1/2 teaspoon vanilla extract

1. Place the ingredients into a bowl and mix until they are

smooth and well combined.

2. Spoon the mixture into a microwave safe mug or ramekin,

ensuring there is room for the mixture to expand.

3. Each microwave varies, therefore, cook for 60-90 seconds.

4. Remove from the microwave and leave to cool slightly

before eating.

5. Enjoy!

Bianca Slade from Wholefood Simply brings you an

amazing high protein sweet treat.

Ingredients Method

T R U LY T E M P T I N G


Makes 1 Mug Cake

Prep Time 2 minutes

Cook Time90 seconds

High Protein Chocolate and Peanut Butter Mousse

1 cup of Coconut Cream

1 scoop Choc PB True WPI90 Protein

Powder

2 teaspoons True Organic Cacao or

cocoa

2 teaspoons peanut butter

2 teaspoons honey

1 teaspoon vanilla extract

1. Place the ingredients into your blender and blend at high

speed until the mixture is smooth and well combined.

2. Pour the mixture into a container and place in the fridge to set.

Approximately six hours.

3. Eat and enjoy!

Get your protein intake up with this yummy Chocolate Peanut Butter

Protein Mousse by Bianca from Wholefood Simply.

Ingredients Method

T R U LY N U T T Y


Set Time6 hours

Makes 1 serve

Prep Time 5 minutes

2 tablespoons almond butter

2 tablespoons honey

1 tablespoon coconut cream

1 teaspoon vanilla

Pinch of salt

1/4 cup dark choc chips

1/2 cup True Protein Rich Chocolate

WPI90

1/4 cup almond meal

1. Place the almond butter, honey, coconut cream, vanilla, salt and

choc chips into a bowl and mix to combine.

2. Add the True Protein Rich Chocolate and almond meal and mix

to combine.

3. Rub your hands with coconut oil and press and shape the

mixture into even sized balls, I made ten. Place the balls onto

your prepared tray and gently flatten.

4. Bake for 8 - 10 minutes.

5. Remove from the oven and leave on the tray for 5 minutes

before carefully transferring to a cooling rack.

6. Eat and enjoy.

Ingredients Method

T R U LY C R A C K L I N G


Makes Approx. 10 cookies


Double Choc Protein Cookies

This awesome recipe comes from Bianca Slade

at Wholefood Simply.

Cook Time8-10 minutes

3/4 cup rolled oats

1 cup hot water

1/2 cup almond or soy milk (or milk of

choice)

1 serve True Vegan 85 Protein

Powder (30g)

2 serves True Beet Powder (10g)

Extra liquid if needed

Option add in: 1-3 teaspoons maple

syrup or rice malt syrup

Ingredients

1. Start by combining the oats and hot water in a saucepan or

microwave container depending on how you choose to cook

your oats.

2. Let it sit there for a few minutes until all or most of the water

has been absorbed.

Method

1. Start cooking on medium to low heat and add the milk.

2. Stir in the protein powder and beet powder and if needed extra

liquid and sweetener of choice.

3. Once at desired consistency serve and enjoy

Saucepan

1. Add the almond milk and start cooking your oats in the

microwave, 30 seconds at a time taking it out and mixing it

each time

2. Stir in the protein powder and beet powder and if needed extra

liquid and sweetener.

3. Return to microwave for another 30seconds.

4. Once at desired consistency serve and enjoy!

Microwave

T R U LY P O W E R F U L

A U T H O R : E I L E E N W I L S O N09

Makes 1 bowl


Protein Packed Purple Brekkie Bowl

Ideal dairy-free vegan brekkie bowl to make sure you start your day feeling

energized and focused!

Cook Time5 minutes

Snickers Bar Slice

Biscuit base

1 scoop True Protein Rich Chocolate

WPI90

1 cup cashew nuts, toasted

1 cup macadamia nuts, toasted

1 cup organic coconut flakes, toasted

3/4 cup rice malt syrup

10 medajool dates, pitted and roughly

chopped

Peanut caramel filling

15 medajool dates, pitted and roughly

chopped

1 scoop True Protein Peanut Butter,

mixed with 2 tbsp water

1/2 cup rice malt syrup

1 tsp vanilla bean paste

Pinch pink lake salt

1/2 cup toasted peanuts

Chocolate caramel topping

1/3 cup True Protein Cacao Powder

1/2 cup coconut oil

1/4 cup maple syrup

1/4 cup toasted peanuts roughly

chopped

1. Prepare a 20x20cm square cake tin by lightly spraying with

coconut oil and then lining bottom and sides with baking

paper.

2. To make the base layer, in a powerful food processor, add in

your True Protein WPI90, cashews, macadamias, coconut flakes,

rice malt syrup and dates. Pulse generously to combine until

you achieve a lovely, sticky mixture.

3. Transfer to your cake tin and spread evenly to the edges,

pressing down lightly with the bottom of a glass to compact it

all, placing in the fridge for 1 hour to set.

4. For your filling, into the food processor (ensuring the bowl is

of course cleaned) add your dates, True Protein Peanut Butter

Powder mix, rice malt, vanilla bean, salt and blend until smooth.

5. Add peanuts and pulse until mixed through but not chopped

too fine.

6. Dollop mixture evenly into your base tin and spread out to the

sides and level. Place in fridge for another hour to set well.

7. Finally for the topping, in s small pan, add your True Protein

Cacao Powder, coconut oil, maple syrup and melt over s

medium heat until just combined.

8. Spread out evenly onto your cake, making some nice ripples

with a spatula from left to right on the top for decoration.

Sprinkle over your toasted peanuts then place in the freezer for

1 hour to set.

9. Once ready to serve, leave at room temperature for 5 minutes,

sprinkle with salt flakes, then slice and eat up!

Here is a delicious, creamy and flavour-packed slice from food stylist and chef Jamie

Humby. Make sure there is a crowd around to help you eat it otherwise you may just be too

tempted to have more than one piece!

Ingredients Method

T R U LY M I G H T Y


Set TimeOvernight

Makes 12 Slices

Prep Time 3 Hours

2 Scoops TRUE PROTEIN WPI 90

1 cup Teff flour

1 cup SR gluten free flour

1 tsp baking powder

2 whole eggs

2 tsp coconut sugar

1 cup nut milk

1 tsp mixed spice

Frozen berries, honey, Greek yogurt

and mint leaves to serve

Ingredients

1. In a large bowl, mix all ingredients until smooth and well

combined, ensuring you end up with a nice thick and creamy

batter.

2. In a preheated waffle iron, cook batter in batches until all used

up, keeping cooked waffles warm under a clean tea towel or in

a warming oven.

3. Serve with berries, yogurt, honey, mint or any of your favorite

toppings and enjoy

Method

T R U LY F U E L I N G


Makes 2-4 Serves


True Protein Waffles

Cook Time10 minutes

A classic breakfast treat, turned into a nutritious post workout meal to keep you

fueled all day long.

1 scoop True Protein WPI Strawberries

& Cream flavour

1 large banana, mashed

1 large egg, whisked

½ cup almond milk

½ cup shredded coconut

1 cup ivory teff flour

1 cup self raising gluten free flour

2 tbsp greek yogurt

2 tbsp maple syrup

2 tbsp coconut flakes

Ingredients

1. Pre heat your oven to 175°C on fan bake and line a 12 hole

muffin tin with baking paper. (cut squares and crumple them

around the base of a glass to make them sit in there well)

2. In a large bowl, add in all of your ingredients apart from the

coconut flakes and mix together to form a thick batter.

3. Evenly pour the batter into the lined muffin tin, top with

coconut flakes and bake in the oven for 15-20 mins until a

skewer inserted in the middle comes out clean.

Method

T R U LY E N J O YA B L E


Makes 12


Strawberries and Cream Protein Muffins

Cook Time15-20 minutes

Food stylist and chef Jamie Humby brings you a mid afternoon protein treat that’s great to satisfy that

sweet craving, without blowing the calorie budget! These are also gluten free.

Enjoy!

T R U E P R O T E I N . C O M . A U

protein powder & sports nutrition supplements - recipe book · 2018-06-25 · gluten free...

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