Recipes
EGGNOG PROTEIN ICE CREAM
This yummy, mouth watering holiday eggnog-inspired protein ice-cream is so addictive! It's vegan, healthy & high protein, packed with a hit of festive flavours! 
2 frozen bananas
1/4 cup Almond milk
2 Tbsp date syrup
1 scoop MFL Plant Based or Redcon1 Green Beret vanilla protein powder
1 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp clove
Instructions:
- Blend together until smooth.
- Top with a sprinkle of almond meal or cinnamon
6-INGREDIENT LASAGNA TOFU STIR FRY
This mouth watering low-carb vegan meal takes under 10mins to whip up and tastes AMAZING!
- In a pan, heat 1 Tbsp extra virgin olive oil.
- Fry onion till slightly browned then crumb packet of drained tofu in pan tossing 3-5 mins till browned.
- Add coconut sugar, Himalayan salt & ground pepper
- Add 1 full can of Ceres organic chopped tomatoes.
- Simmer for 4-5mins
FERRERO ROCHER-INSPIRED 5-INGREDIENT CHOCOLATES
This is better than the real thing!
*gluten free
*wheat free
*grain free
*dairy free
*egg free
*refined sugar free
Ingredients:
1 cup of extra virgin coconut oil*1/2 cup honey, maple or agave syrup
1/2 cup nut butter (I used smooth peanut putter but almond or cashew would work well also)
1/2 cup cocoa or cacao powder
a pinch of sea salt
- Can add nut of choice - I added a hazelnut to each chocolate mold
Instructions:
- In a small saucepan on very low heat, melt the sweetener of choice, coconut oil and nut butter together.
- Stir in the cocoa and a pinch of salt if using.
- Whisk until smooth.
- Pour carefully, into a small chocolate molds or lined container with baking paper (you could also use a lined small plastic container or kids shoe box lid)
- Place in the freezer for 1-2 hours to set.
- Remove from the freezer and transfer to flat surface.
- Carefully peel off the baking paper, then using your hands, break in to pieces. Or remove from chocolate molds.
Best kept in the fridge, or the freezer - enjoy!
HIGH-PROTEIN NO-BAKE SLICE
ALSO it’s Gluten free and can easily be made Vegan and/or Dairy Free if required.
Ingredients:
6 corn thins (or rice cakes)
1/4 cup maple (or sweetener of choice)
1/3 cup peanut butter (or nut butter of choice)
1/3 cup dark chocolate
Instructions:
- In a large bowl crush rice cakes
- Add protein powder, peanut butter and maple syrup, mix together well
- Press into a lined dish
- Melt dark chocolate and pour/spread over top
- Top with chopped peanuts
Makes 6
Be sure to let us know if you try it!
MAGNUM ICE CREAM BLENDED OVERNIGHT OATS 🍨
If you love magnum ice cream you are going to love this! Magnum ice cream inspired blended overnight oats. Topped with dark chocolate and chopped roasted almonds and filled with vanilla flavoured oats. It is high protein, vegan and requires no cooking at all! Super easy and delicious!
High protein, vegan friendly & no bake/cook!
For the oats
• Roasted almonds, chopped
Instructions:
- Pour all the oats ingredients into a blender.
- Blend till smooth.
- Pour into a refrigerator safe bowl.
- Pour melted Chocolate above oats and sprinkle chopped roasted almonds on top.
- Refrigerate for 3-4 hours or overnight.
HEALTHY CHOC-CHIP COOKIES 
They are so nutritious & delicious & make the perfect sweet treat to curb that sweet craving. They are made with NO BUTTER, NO DAIRY & NO REFINED SUGAR. They take less than 10 minutes to cook!
Ingredients:
1/2 cup smooth peanut butter
3 tbsp maple syrup
2 tbsp coconut oil, melted
1/3 cup tapioca flour
1 cup almond flour
1 tsp vanilla extract
1/4 tsp pink Himalayan salt
1/2 tsp baking soda
1/2 cup dark chocolate chips
Instructions:
- Mix all of the ingredients in a bowl until we’ll combine adding the chocolate chips last.
- Roll into balls and press down on a parchment paper lined baking tray. Add a few extra chocolate chips to the top.
- Bake for 8-11 mins at 175 °C
EASTER PROTEIN CREME-EGG BITES
These delicious bites taste just like the real Cadbury creme egg! They only require 5 ingredients, are packed full of protein, totally gluten free, refined sugar free + vegan friendly!
Ingredients (makes 6)
Instructions
- Melt dark chocolate & coconut oil in a microwave-safe bowl, then lay out your silicone mini muffin pan on flat surface.
- Add one heaped tablespoon of melted chocolate to each cup and use back of spoon to cover sides of each cup holder.
- Place in freezer to set chocolate (15mins).
- While chocolate is setting, mix protein with Tbsp of almond milk to form sticky creamy texture (mix well before making call to add more milk) if you make it to runny you can fix mixture by adding more protein, you want this thick.
- Take silicone pan out of freezer and add 1 tsp to each cup then add a dot of peanut butter to centre then cover peanut butter with more protein cream mixture then top with dark chocolate to seal top.
- Freeze for another 15mins.
Happy CREME EGG-ing! 
REESE'S PEANUT BUTTER CHOCOLATE CHEESECAKE
This high-protein, vegan & refined sugar-free treat is sure to bring on all kinds of satisfying feels! It's super easy to whip up & best of all it’s packed with flavorsome, nutritious ingredients!
Ingredients
- Add all CRUST ingredients to a food processor or blender and process until well mixed and able to be stuck together, then press into a parchment lined cake pan. The parchment lining is really important – you won’t be able to get the pie out if you don’t use the parchment paper. Place in freezer to set while you make chesse cake filling.
- Open the cans of coconut cream can and scoop out SOLID part of white coconut cream (save the remaining coconut water for a smoothie). Add to blender with remaining CHEESECAKE ingredients, then blend until smooth. Spread evenly over base then return to freezer.
- Top with grated dark chocolate.
- Freeze overnight, & store in freezer but let de-thaw on counter for about 10 min before serving.
PEANUT BUTTER CHOCOLATE PROTEIN BARS
These no-bake protein bars are super easy & quick to whip up. They are SO delicious & make for a healthy option as aquick easy snack idea. They are packed full of goodness with no nasties, added sugar or preservatives & much more affordable than the processed stuff you buy in packets! 
- In a large bowl mix the oat flour, peanut butter, protein powder, maple syrup & salt.
- Line a container with baking paper, press mix down firmly smoothing it out using a spatula
- Place into freezer to set for 20-30mins
- Melt chocolate, then mix in peanut butter.
- Pull base out of freezer and cut into 6-8 bars
- Using a spoon drizzle over your melted chocolate/peanut butter mix.
- Store in fridge for up to 9 days
CHOCOLATE PEANUT BUTTER OAT SLICE
This mouth-watering slice is quick & easy to make with only 5 ingredients! It makes for a perfect sweet treat for anyone looking to avoid refined sugars & fill up on healthy complex carbs & good fats!
- 1. Mix together oats, oat flour, salt, coconut oil & maple syrup
- 2. Press 2/3 of mixture into container lined with baking paper then place into freezer for 20mins
- 3. In the meantime prepare the chocolate filling
- Brake up dark chocolate into a heat proof bowl and melt in microwave
- 4. Mix the peanut butter into the melted chocolate to create a smooth velvety filling
- 5. Pour mixture over oat base, the sprinkle over the remaining 1/3 of the mixture
- 6. Return to the freezer for 30-60mins
- Enjoy!!!
HEALTHY BANANA BREAD
- Heat Oven to 170 degrees.
- In large bowl mix together, softened vegan block or regular butter, crunchy peanut butter & coconut sugar.
- Add in eggs one at a time, mix in.
- Add the mashed banana & mix well.
- Heat 2 Tbsp Unsweetened almond milk in small mug (warm in microwave 10sec) and then stir in 1 tsp baking soda to form thick paste, mix into bread mixture.
- Add in dry ingredients flour, baking powder then fold through the creamed mixture.
- Add Grated apple in last and mix in gently.
- Scoop the mixture into lined (baking paper) loaf tin, level the top with back of spoon or spatula.
- bake at 170 degrees for 45mins to 1hour or until loaf is cooked through
- (test by prodding centre of loaf with steak knife, the knife should come out clean)
- Once cooked, leave to cool in tin for 10 minutes before turning out onto a board to cut.
Serve with fresh sliced banana & light drizzle of smooth peanut butter
BOUNTY COCONUT CHOCOLATE CUPS
These are an easy no-bake healthy alternative to the traditional Bounty bars! it works perfectly as a treat or quick dessert that only takes 5 minutes to make! Plus they are super DELICIOUS 
- Mix the shredded coconut, coconut oil & maple syrup together.
- Press 1 heaped Tbsp into each muffin liner.
- Set in fridge for 1 hour.
- Pull out of fridge & top with melted dark chocolate
optional: sprinkle shredded coconut over top
.
HULK GREEN ENERGY-BOOSTER SMOOTHIE
This smoothie is packed with natural protein, good fats, essential vitamins, minerals & green goodness! A big energy hit for a great day ahead! We call it the Ventura HULK GREEN Smoothie :)
Ingredients
HIGH-PROTEIN NUTELLA CHOCOLATE SPREAD
This super-easy 6-ingredient, high protein, vegan chocolate spread makes for a mouth-watering healthy treat that you can use as a spread or in a pudding or dessert mix!
Ingredients
3/4 cup oats
1 “heaped” scoop of MFL Plant Based or Redcon1 Green Beret Vegan chocolate protein powder (if you don't want it to be vegan, use NAR Labs or MFL Whey Isolate)
2 Tbsp cacao powder
Dash of Himalayan salt
3 Tbsp Agave or Maple
2 heaped Tbsp Nut butter
1/2 cup Almond milk
Instructions
- Blend everything together in a blender, pour into a jar & allow to set in the fridge (20mins minimum).
- Spread on rice cakes, toast, pancakes, french toast & more.
- Can also use this chocolate spread as a healthy icing option or as a chocolate dip for fruit like strawberries & bananas
Keeps in fridge for 5 days
SNICKERS HIGH-PROTEIN BOWL
Ingredients
-
Mix together well in a bowl
- Add ingredients to mug (cup) and mix well then carefully spread over top of oatmeal mix.
Chocolate Drizzle
- Melt together in microwave roughly (1 min) then pour on top.
-
Sprinkle over chopped roasted salted peanuts.
-
Refrigerate overnight or if you are like me & can’t wait, place in back of fridge for 30mins
PROTEIN FRENCH-TOAST 
It's a healthier alternative that's packed with protein!
- In large mixing bowl beat together free range eggs, Himalayan salt, protein powder & almond milk to form batter.
- Soak all sides of bread well.
- Cook in HEATED non stick pan over med/high heat. Fry in a little bit of coconut oil or butter (roughly 2mins each side)
- Top with toppings.
- Dust with 1 Tbsp of vanilla protein to finish
CHOCOLATE PEANUT-BUTTER PROTEIN BALLS
This healthy high-protein snack is loaded with fibre & good fats. It's super easy & only takes 5 minutes to make!
Ingredients1/4 cup Desiccated Coconut
1/2 tsp Himalayan Salt
1/3 cup Crunchy peanut butter
Can substitute for maple or brown rice syrupAdd a dash of water to mix (little bits at a time) just enough to form a sticky dough.
- Mix ingredients well then roll into balls and toss in coconut
Easy peasy!
Store in airtight container in fridge
(lasts up to 3 weeks)
Enjoy!
PEANUT SLAB ICE CREAM PROTEIN BARS
These 4-ingredient ice-cream protein bars are seriously SO addictive!
Stock up on those bananas because you will be craving this over & over again! Super easy to make & full of flavour & best of all they are HEALTHY!
This is a treat you won’t need to feel guilty about
Ingredients
Banana
Roasted peanuts
1/2 scoop Choc MFL protein powder
3-4 tsps of water
Smooth natural peanut butter
Instructions
- Chop banana in quarters
- Top with peanut butter
- Sprinkle over Peanuts
- Mix 1 tsp of water at a time into MFL Hydrolzyed Whey Isolate or Redcon1 Green Beret vegan protein powder to make chocolate sauce
- Drizzle choc protein sauce on top
Lastly: chill for 1 hour in the freezer
ENJOY!!!
NOTE:
Make choc sauce THICK as it thins as you stir, tiny tiny bits of water SLOWLY!
If too thin, Add more protein powder to thicken.
REESE'S FUDGE 4-INGREDIENT HIGH-PROTEIN BITES
It only takes around 5 minutess to make!
1 cup smooth peanut butter
1/4 cup Agave
3 heaped scoops of MFL Hydrolyzed Isolate Vanilla Protein Powder
Instructions:
- Melt 1/2 a block of Lindt 90% dark chocolate in a double boiler.
- Pour over slice & set in fridge over night (minimum 6 hours)
Enjoy
PROTEIN PANCAKES
These are so easy! Super light & fluffy and best of all they are clean, healthy & packed with protein!
Ingredients:
1 ripe banana
1 cup oats
1 egg
1 scoop naturally-flavoured lactose-free MFL Isolate protein
Splash of almond milk
1/2 tsp baking powder
1/4 tsp Himalayan salt
Instructions:
- Combine everything in blender and pour into pan one pancake at a time, until golden brown then flip and repeat.
For chocolate sauce, add a splash of water to 1/2 scoop of naturally-flavoured lactose-free chocolate MFL Isolate Protein - mix well then drizzle over pancakes & top with sliced banana.
Enjoy! 🤤
