Recipes For A Better Being PDF

RECIPES
BETTER
F O R AB E I N G
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contents
section!
part one
01 About Me
04 My Ethos & Relationship with Food
THE STORY BEHIND THE RECIPES 07 How to Make Baking a Healthy Hobby
part two
14 Ingredients
23 Substitutions & Conversions
THE SECRETS TO NAILING A HEALTHY RECIPE 25 Baking FAQ, Hacks & Tips
30 Dietary Guidelines & Disclaimer
34 Recipes
38 Breakfast
55 Sweet Treats and Desserts
part three
74 Single Serve
96 Bars & Slices
THE RECIPES 108 Muffins & Donuts
117 Brownies, Blondies & Bread
128 Cookies
133 Savoury
148 Frostings
Acknowledgements 153
part one
The Story
Behind the
Recipes
INTRODUCTION
As a passionate advocate for finding a truly healthy lifestyle, I am

determined to showcase how empowering, enjoyable and easy it
is to make eating delicious and nutritious foods go hand-in-hand.
With that in mind, this eBook is intended to provide just a little

taste of how amazing you can feel when you treat yourself better
– literally.
Enjoy! Steph x
what you won’t
find in this e-book:
• Recipes created out of guilt, deprivation or restriction.

• Sugar alcohols, artificial sweeteners, chemical fillers or any
‘empty calorie’ ingredients.
• Hard-to-find or single-use ingredients.
• Bland, boring, tasteless ideas.
what you will

find in this e-book:
• An abundance of natural, wholesome ingredients – fruits,

vegetables, healthy fats, wholegrains and protein sources.
• Vegan-friendly, gluten-free, dairy-free and nut allergy friendly
options and substitutions (where possible!).
• Cheap, easily accessible and multi-use ingredients.
• Simple, no-fuss ideas for every occasion and taste palate (from
sweet to savoury).
• Macronutrient and nutritional breakdown per serve, for every
recipe.
• Delicious, wholesome and satisfying ideas.
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Disclaimer:
I am not a professional or possess any qualification or certification

in nutrition, fitness or health. The nutritional information included
for each recipe in this eBook has been calculated via MyFitnessPal
using verified nutritional data under the FSANZ code and/or
directly from the brands used.
I have also included dietary labels for the recipes included in the
book – whether that be vegan-friendly, low FODMAP or
gluten- free. These have been cross-checked by Nina Gelbke
(@naturally_nina_), qualified clinical nutritionist (BHSc).
Please consult a medical practitioner or relevant professional

to determine your own personal dietary needs, as well as the
suitability of the recipes in this book based on those needs.
3
My Ethos
& Relationship with Food:
Developing a healthy yourself.

relationship with food has With every single one of
required me to take pride these recipes, you not
in what I eat, be mindful of only reap the benefits
what I put in my body and of engaging in a mindful
how it makes my body feel, and creative outlet (i.e.
and liberate myself with prepping a meal from scratch
choices that truly satisfy and tailoring it to your
both my body and soul. It’s own needs), but also the
taken me a long time to un- numerous benefits of eating
complicate the way I view the final product – because
food, and instead, to simply it’s one that’s loaded with
eat in a way that leaves me ingredients that are just as
nourishing
feeling good – and that’s all
I want for you to achieve as
well! for your health
as they are delicious for
Using this e-Book, I want
your soul.
to showcase the sense of
empowerment, reward and
the satisfaction that can be
obtained when you view how
you eat as an investment in
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If I want you to get anything of investing in yourself, and
out of this e-Book, it’s a putting in that little bit of
treat
passion for enjoying food in effort to
yourself better
a way that promotes inner
peace, physical nourishment
and pride. – in every sense.
`
• I want you to start thinking
about how you can add
benefits to your meals, not
cut things out.
• I want you to feel

encouraged and inspired to
experiment in the kitchen,
and find what works best for
you.
• I want you to trust that

eating healthily and treating
yourself can go hand-in-
hand, and I want you to
take the incentive and take
ownership for what you put
into your body.
Ultimately, I hope this e-Book

is an initial inspiration
towards a lifelong journey
5
How I've made baking & food
a healthy passion
I’m often asked: food in the past. I used to

spend hours making the most
“How do you do so much indulgent, calorie-dense
baking, cooking and recipe treats for all my friends in
creations without eating high school - without ever
everything you make?” or; letting myself even have a
“How can you spend so bite. I restricted and tortured
much time thinking about myself with what I wouldn’t
and prepping food without it let myself eat, and eventually
becoming obsessive?” what started as a hobby very
quickly become a disordered
These are both really valid and self-sabotaging
questions, and I completely behaviour.
understand why this might
be something many people Since re-kindling my passion
struggle with addressing for baking and cooking
themselves. Trust me, I’ve over the past 2 years, I’ve
been there myself - and I’m definitely come a long way
still not perfect! mentally since those days. It
all comes down to intention
I’m not going to pretend and what you’re seeking from
that I haven’t had a really the hobby that determines
unhealthy relationship with whether it’s a healthy outlet
baking and my passion for or not.
6
1
I now focus on creating
recipes that are healthy,
nutritious, and most
importantly - recipes that I
want to eat, and allow myself don't bake
to eat and fully enjoy. I love
the creative outlet, I find on an empty
stomach
power in making something
that’s both good for my
body and my soul, and I find Pretty self-explanatory! It’s
peace in allowing myself to like going grocery shopping
mindfully enjoy what I’ve when you’re hungry - it’s
made – with zero negative a recipe for disaster (I
emotions attached. knew I’d fit a pun in here
somewhere!). Eat a satisfying,
So, before we dive into the wholesome meal before
recipes, I thought I’d quickly baking and make sure you’re
divulge some of my tips to not so ravenous that you’ll
make sure you’re investing eat every single thing you
in your food for all the right touch in the kitchen and
reasons, and not letting self- then feel ridden with guilt
sabotage ruin your attempts or shame. Those emotions
at a healthier lifestyle! aren’t allowed here!
7
2
Don't try to 'ban'
or deny yourself
from eating what
you've made:
I’ve found that the minute serving and stay accountable.
I say to myself “I can’t eat If you don’t, just view what
this”, I somehow end up you’re eating as a proper,
eating half the batch of mindful snack – then move
whatever I’ve made through on with the rest of your day.
a series of sneaky nibbles.
Say to yourself “I’m going to
make a treat that I know I’ll
enjoy, I’ll mindfully enjoy one
full serving today, then set
the rest aside”. If you count
your macros, log in one
8
3
Batter isn't a
food group:
This is one I often need to easily forgotten) fact that the
remind myself to this day! calories in batter do count,
As tempting as it is to lick and they can add up! I don’t
the bowls or spoons clean, want any of you sabotaging
I’ve personally found that yourselves with these recipes
this leaves me feeling 1) a please!
little sick, 2) can actually be
dangerous if you’re baking
with eggs or flours that
can easily contain harmful
bacteria and 3) is an easy
way to mindlessly consume
a cocktail of raw ingredients
that your poor gut won’t
know how to process. For
those counting calories,
there’s also the obvious (but
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4
Make single-serve or half-
batches, or share your creations
around with friends and family:
There is no way I could make struggle with portion control
12 brownies and expect or wastage, those recipes
myself to get through them will be perfect for you as a
all in the 5 days they’ll starting point until you build
remain fresh. Don’t set up your confidence and a
yourself up for failure or stronger relationship with
create a situation where food.
you may feel anxious or
overwhelmed about wasting
food or having it ‘tempt’ you
unnecessarily. You have the
control here, and there’s a
reason I’ve included over 20
single-serve recipes in here
too – so if you think you’ll
10
5
Have something
planned after
baking:
Sitting around staring at a
cooling rack full of freshly
baked cookies will tempt
even the strongest of
willpowers. Make sure you
If you’re
have something to keep you
busy and occupied for the
worried
rest of your day after you’ve
made and/or eaten. Food
that your interest with food is
should be a (really enjoyable)
problematic for you, or you
part of your day – not your
struggle with binge-eating
whole day.
tendencies, please seek
professional help and advice
to help you manage the
underlying mentality causing
these feelings.
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additionally,
some of these more
structured tricks might help:
1. Choose one recipe to make less inclined to go wild with the

a week, and confine all baking batter (…guilty). It also means
to one day: this way, even if that you can offload some of the
you do ‘overdo it’ a little on the baked goods onto your loved
taste-testing, the calories won’t ones without worrying about
add up consistently throughout what to do with a bunch of
the week. Baking multiple leftovers.
times a week could become a
little ‘risky’, especially if you’re 3. Brush your teeth right
trying to stay consistent and before baking or chew
accountable. gum while you bake: this is
something I do when I’m in
2. Bake with your friends and one of those ‘emotional eating’
family: having people around moods and know I’m going to
you will take your mind off be loading up on the delicious
fixating over what you’re baking. chocolate brownie I’m baking.
It will keep you accountable, Having a minty fresh breath
and it will mean you have signals to your brain that
some watchful eyes over you you’re done with eating and
during the actual baking and discourages you from feeling the
preparation steps, so you’re need to keep eating and eating.
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What I wouldn't
recommend doing:
• Don’t become too caught • Lastly, don’t approach
up or obsessive in the act of any recipe or meal time with
making, preparing or creating negative intent. Remind yourself
recipes to the point where it’s that every time you create
not healthy or productive for and eat a meal is a chance to
your mind and wellbeing. empower and invest in yourself.
So switch into that mindset, and
• Don’t get caught up in the you’ll find yourself obtaining so
numbers game of what you’re many more benefits from your
eating, and don’t try to exclude food.
so many things from your recipes
that the end result isn’t even
enjoyable.
• Don’t purposely bake what

you don’t like so you can’t
be ‘tempted’ to eat it. In my
opinion – that defeats the entire
purpose of creating an enjoyable
and empowering habit!
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part two
The Secrets
to Nailing a
Healthy Recipe
The staple ingredients used throughout this book are intended

to be easily accessible, affordable and interchangeable where
possible.
While I am a huge advocate for experimenting in the kitchen and

having a little intuition and flexibility with what you’re adding to
your recipes, please note the following considerations for each
ingredient when making any tweaks to the recipes!
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Staple Ingredients
& Substitutions
STARCHES:
These form the basis of a lot of the recipes in this eBook, and
also provide a natural source of sweetness (i.e. banana, pumpkin,
sweet potato) or protein (i.e. chickpeas).
With all of these starches, make sure they are mashed/pureed

thoroughly so they don’t alter the texture or consistency of the
recipe.
Most of these starches are interchangeable, however certain ones

like banana may leave a more overpowering taste, so keep that in
mind for how you want the final product to taste!
1. Banana (preferably over-ripe)

2. Pumpkin
3. Sweet Potato
4. Chickpeas/Cannellini/black beans
FLOURS/GRAINS:
Another important base for most of these recipes. This is what

most of the consistency of your recipe will depend upon, and
also how well it will hold up and rise.
1. Oat/Buckwheat/Spelt flour – typically I use buckwheat or

ground oats as my flour of choice. I find them more neutral
taste-wise and also in terms of the consistency they produce.
If you’re gluten intolerant or paleo, simply pick an option that
works best for you.
2. Coconut flour – while lower-carb than other flours, coconut

flour can cause some stomach upsets in high quantities,
especially if you’re sensitive to high fibre foods. I also find that
coconut flour can be quite difficult to work with, and sometimes
absorbs too much of the moisture out of the recipe – leaving it
dry and crumbly. If it’s your preferred flour, pay attention to the
consistency of your batter, and add extra liquid (e.g. milk) where
necessary.
3. Almond meal – note, almond meal does not function as a

flour in recipes, and should not be interchanged with the above.
I typically use it to round out the dry ratio of recipes, and for a
denser, more ‘nutty’ consistency. It can also be used to replace
protein powders in any of my recipes and you can just use extra
sweetener to taste.
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BINDERS:
1. Nut butters – including peanut butter, almond butter,

cashew butter, seed butters. These can be used interchangeably
depending on your needs/preferences. Where possible, try to
use one with a runny consistency so it’s more easily incorporated
into the batter of the recipe.
2. Sticky sweeteners – including honey, maple syrup, agave,

rice malt syrup. These can also be used interchangeably in
most recipes, depending on which you prefer to use. Note that
honey, in particular, may overpower the flavour profile of the
recipe.
3. Egg or flax/chia egg replacer – I personally use egg in my

recipes, but if you’re following a vegan diet, use the following
formula for a ‘flax egg’ replacer:
• 3 tbsp cold water + 1 tbsp whole flax or chia seeds ground

into a fine powder. Allow to set for 30-60 minutes in the
fridge before using.
4. Coconut oil – great for binding and also setting chocolate for
bases and toppings. If coconut oil aggravates your gut or you
find it too overpowering, simply swap for a runny nut butter of
choice or hemp seed oil.
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NATURAL SWEETENERS:
• Granulated natural sweetener - e.g. Stevia, coconut sugar,

monk fruit. Whichever sweetener you use, make sure it is bake
stable and won’t lose its sweetness at high temperatures.
• Sticky sweetener of choice - e.g. Honey/maple syrup/agave/
rice malt syrup. Note: honey will yield a stronger taste in the
recipes, so keep that in mind if you want a more neutral binder.
I personally find honey compliments banana-based recipes really
well, but can overly sweeten a peanut butter or chocolate-based
one!
PROTEIN SOURCES:
1. Protein Powder - Including pea protein, whey protein, hemp

protein, rice protein. Note: the recipes in this eBook have been
made with one particular brand of protein powder (Happy
Way), and any other brand or type may yield a slightly different
result to the recipe. Trial and error will determine which brand
works best for you, and keep in mind that I’ve been specific in
distinguishing between pea or whey protein in most recipes.
For baked recipes, you’ll notice I mainly use pea protein. This is
because it adds thickness to the batter without making it dry or
sticky. Whey protein is often a disaster in baked recipes, and can
easily ruin your recipe by making it tough and sticky. Proceed
with caution!
I suggest using whey protein for oat cookies, or in no-bake

recipes e.g. protein balls and raw slices, where you can use
its stickiness to your advantage to help bind together other
ingredients.
If you don’t have pea protein on hand, you can use rice or hemp
protein. If you really want to omit the protein powder altogether,
use almond meal in direct replacement, but note that you may
need to add more natural sweeteners (as I often rely on the
natural sweeteners and flavours already incorporated in my
protein powder).
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2. Yoghurt - Note that Greek yoghurt is my preferred choice
for baked goods and any frozen recipe. Only use a non-dairy
yoghurt alternative if you’re intolerant or following a vegan or
paleo diet. Otherwise you may find the result a little thin and/or
bland.
3. Liquid egg whites - For convenience, I buy mine in carton-

form from major supermarkets. The brand I use is Puregg Simply
Egg Whites. If you wish to use fresh egg whites or a whole egg,
please follow the below conversion:
4tbsp/60ml/ ¼ cup of liquid egg whites = 1 large egg or 2 egg

whites
2tbsp/30ml of liquid egg whites = 1 egg white
If you are vegan, simply use the equivalent amount of your milk
of choice, and a tsp of baking powder to yield the same ‘fluffy’
result as egg whites. Alternatively, use the vegan egg replacer as
outlined above.
4. Milk of choice – Including cow’s milk, almond milk,

coconut milk, soy milk, rice milk, macadamia milk. Largely
interchangeable depending on your needs and preferences, and
shouldn’t alter the final taste or consistency of the recipes.
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GENERAL INGREDIENTS:
• Baking powder
• Baking soda
• Vinegar
• Cacao powder
• Oil of choice
• Spices (e.g. cinnamon, nutmeg, paprika, chilli)
• Salt
INCLUSIONS (ALL OPTIONAL):
• Chocolate (white, dark, milk, vegan ‘mylk’)

• Fruit (raspberries, strawberries, banana, blueberries)
• Nuts (walnuts, almonds, cashews, macadamias)
• Seeds (e.g. chia, poppy)
• Sprinkles (100s and 1000s)
• Crushed biscuits/marshmallows
• Jam or jelly
• Coffee
EQUIPMENT:
• Mixing bowl – most important vessel for all the recipes! Bigger
is always best to avoid any batter spilling over the edges as you
combine your ingredients.
• Food scales - if at all possible, a food scale is a must. It’s less
messy (fewer measuring cups to clean!), and it is much more
accurate in ensuring you’re using the exact quantities needed to
yield a successful end result. If you don’t have scales, refer to the
conversion tables I’ve provided below as a rough guide.
• Baking tray (and baking paper) – for cookies and granola
• Blender and/or food processor – for pureeing starches into a
puree, for making oat flour from oats, for crushing nuts.
• Loaf/bread tin – for our brownies, breads and blondies!
• Muffin/donut/waffle pan – these are interchangeable. If you
don’t have a donut pan, you can make muffins or waffles instead!
• Frying pan – for pancakes and wraps
• Microwave and oven – for baking, cooking and melting
• Mugs/Ramekins/Small oven-proof dishes – for our single-serve
creations
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CONVERSIONS:
Important note:
The standard Australian cup that I have used for these
conversions is 250ml.
The U.S. cup is 240 ml - close enough to do a cup to cup
conversion for the purpose of my recipes.
The U.K cup is 225ml - enough of a difference to do conversion
calculations in any baking recipe.
If you’re not weighing out your ingredients like I have done, I
suggest using an online cooking conversion site to help you with
any critical conversions you need to make.
LIQUID INGREDIENTS
1/4 tsp = 1 ml
1/2 tsp = 2 ml
1 tsp = 5 ml
3 tsp = 1 tbl = 1/2 fl oz = 20 ml
2 tbsp = 1/8 cup = 1 fl oz = 30 ml
4 tbsp = 1/4 cup = 2 fl oz = 60 ml
1/3 cup = 3 fl oz = 80 ml
1/2 cup = 4 fl oz = 125 ml
2/3 cup = 5 fl oz = 170 ml
3/4 cup = 6 fl oz = 180 ml
1 cup = 8 fl oz = 250 ml
2 cups = 16 fl oz = 500 ml
4 cups = 32 fl oz = 1L
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CUPS TO GRAMS/MLS
Note: to convert ounces to grams, multiply by 30. E.g. 1
oz = 30g
Standard Fine Grain Granular Liquid Liquid

Cup Powder (e.g. rice) (e.g. Solids (e.g. milk)
(e.g. flour) sugar) (e.g.
butter)
1 140 g 150 g 190 g 200 g 250 ml
3/4 105 g 113 g 143 g 150 g 180 ml
2/3 93 g 100 g 125 g 133 g 170 ml
1/2 70 g 75 g 95 g 100 g 125 ml
1/3 47 g 50 g 63 g 67 g 80 ml
1/4 35 g 38 g 48 g 50 g 60 ml
1/8 18 g 19 g 24 g 25 g 30 ml
OVEN TEMPERATURES
Bake 325° F 160° C
350° F 180° C
375° F 190° C
400° F 200° C
425° F 220° C
450° F 230° C
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FAQ & BAKING HACKS:
CAN I USE WHEY PROTEIN INSTEAD OF PEA PROTEIN?

As I mentioned earlier, pea and whey protein are functionally very
different in how they react with other ingredients in recipes.
For baked recipes, pea protein reigns supreme. It’ll make the
consistency thicker and denser, while adding some flavour
(especially if your pea protein is naturally sweetened and/or
flavoured).
Whey protein is less suited to baking, and at high heat becomes

tough and chewy (not how you want a muffin or cake to be!).
Whey also reacts with liquids to become really sticky – which can
be useful for certain recipes! You’ll notice I use whey protein as a
binder in recipes such as oat cookies, protein salted caramel and
raw slices.
In either case, I have tested and trialled all these recipes using
one particular brand of protein powder (Happy Way). I suggest
you invest in the same brand, or use trial and error to find a
brand that works best for you in terms of affordability, flavour and
nutrition profile.
If you don’t have pea protein on hand, check the substitution

guide at the start of this chapter for some suggestions!
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DO I REALLY NEED BAKING SODA, BAKING POWDER OR
VINEGAR?
Preferably – yes!
These are important leavening agents in recipes, and cause your batter
to expand, which adds volume to cakes, muffins, breads and cookies.
If you don’t have baking powder; use ½ tsp baking soda.

If you don’t have baking soda: use 1 tsp lemon juice or vinegar and
vice versa.
MY BAKED GOODS HAVE SUNK IN THE MIDDLE – WHAT

HAPPENED?!
Don’t panic! This is a very common tragedy when it comes to baking.
A few reasons could have come into play…
• Too much liquid in the batter: if you’ve been a bit heavy-handed
with your measurements or haven’t drained your veggies/chickpeas of
excess liquid, you might have added a bit too much liquid. This makes
the wet ratio of the batter heavier than its dry ingredients can support,
causing it to sink.
• Under or over-mixing the batter: while under-mixing can yield a
cake/muffin that doesn’t have enough aeration to rise properly (so be
sure to whisk and beat your eggs or egg whites as I’ve directed in the
recipe!), overmixing your ingredients can cause too much aeration!
This will result in a tough consistency and a cake/muffin that will shrink
in on itself. To avoid over-mixing, take note of where I state to “gently
fold” inclusions through, and only mix/stir ingredients together
26
enough to combine them – no more is necessary!
• Incorrect baking powder and baking soda quantities: it’s tempting to
add “pinches” of these ingredients without accurately measuring them
out (guilty!), but they can drastically alter the result of your recipe! If
you’ve added too much of either of these ingredients, your batter may
rise too rapidly, so that it then starts to fall in the oven. On the other
hand, if your recipe doesn’t contain enough, it may simply not rise
much at all.
• Having the oven door open too frequently: I know it’s tempting to
keep checking on your baked treats while they cook, but if you keep
letting too much cold air into the oven, you risk your treats losing heat
during the cooking process, and sinking.
• Under-baking: a common culprit for those of us who are impatient
(also guilty!). Muffins, breads, brownies and cakes that aren’t done
baking before you remove them from the oven will often sink a little
in the center. Be sure to do a toothpick test or gently touch the top of
your baked treat to see if it springs back before pulling them out of
the oven.
MINIMISING EXCESS LIQUID IN A RECIPE

As stated above, too much liquid in your batter can cause a soggy,
limp disaster. Take the extra time to properly squeeze out the excess
liquid from things like grated carrot, zucchini or chickpeas as stated
in the recipe. All it takes is a little bit of paper towel, a few squeezes,
and you’ll be making sure your recipe is destined to have a much more
successful outcome!
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I’VE BURNT MY COOKIE/MUFFINS – WHAT DO I DO?!
As an avid multi-tasker...I too have often forgotten some baking in the
oven while distracted with another task. A few too many times than I’d
like to admit!
It’s heartbreaking to see all your time, effort and potentially expensive
ingredients burnt in an instant – lesson learned!
The good news is, if your cookies/muffins/cakes are only slightly

burned, you still have the option to cover them up with some creative
toppings or frostings/icings, to neatly cut off the burned edges, or
if it really is looking dire, cut them into chunks and make a trifle by
layering the pieces or crumbles with yoghurt/cream and fruit!
DO I REALLY HAVE TO WAIT FOR MY TREATS TO COOL BEFORE

CUTTING THEM?!
YES!
While it’s tempting to dive straight in and start cutting up your baked
goods while they’re fresh out of the oven, remember they’re also very
fragile and you’ll end up with a mess if you don’t let them cool and set
completely!
My Single Serve recipes are another story – these ones require no neat
servings to be made, so by all means, dig right in!
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HOW LONG WILL MY TREATS KEEP AND CAN THEY BE FROZEN?
I have included all storage and serving suggestions for each recipe,
and stated whether they can be frozen or not!
WHAT SIZE TINS DO YOU USE?

For all my brownies, blondies and raw slice recipes I use a standard
22x10x6cm silicon tin.
For my donuts and muffins, I use a silicon mould, as I find it much
easier to take the treats out without them sticking or breaking.
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part three
The recipes
DIETARY GUIDELINES:
Where possible, I have made these recipes as inclusive as

possible for a variety of dietary needs and health goals, including;
GF = Gluten free
V = Vegan
LF = Low Fodmap
Please refer to the Substitution and Ingredient FAQ sections for

some tips and hints on how to amend the recipes, as well as using
the following qualifiers to determine which recipes are right for
your needs. I have labelled recipes where gluten free and vegan
options are possible.
Most recipes are naturally low FODMAP as specified, but please

note the following suggestions for lower FODMAP swaps for the
ingredients I use frequently:
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LOW FODMAP ALTERNATIVE
High FODMAP LOW FODMAP ALTERNATIVE
Sticky sweeteners – honey, agave Rice Malt Syrup
Coconut Oil Runny nut butter of choice (except cashew

butter), melted dark chocolate
Flours – Coconut, Lentil, Chickpea Oat or Buckwheat Flour
Dairy products – Whey protein, Cow’s Non-dairy alternatives – pea protein, almond
milk, yoghurt, cheese milk, soy/lactose-free yoghurt or cheese
All of these recipes are lower sugar, higher fibre and higher protein
than their traditional versions. The aim of this e-Book is not to
promote a low-calorie or low-anything approach to eating. That
being said, I have included some lower-calorie, low-carb and/or low-
fat options, as I respect that certain diets and lifestyles require this.
Keep in mind, I do not intend for any of these recipes to be used to
promote any kind of restrictive eating plan, nor is this book created
as a diet plan itself. The serving sizes themselves are also general,
and can be increased/decreased depending on your needs and
preferences.
I invite you to amend, alter and tweak any recipe in the book to suit
you, just bear in mind the final outcome itself may be a little different
to mine.
31
NUTRITIONAL INFORMATION:
The nutritional breakdown of the recipes in this e-Book have been

calculated by manually entering all ingredients into MyFitnessPal,
using certified entries.
The breakdowns are based on the brands and ingredient varieties that
I have used, so please be aware that there may be slight variations
based on any differences in brands you use or substitutions you make.
Please also note: unless otherwise specified, all nutritional information
is based on the first ingredient listed in an option. E.g. if it states
“50g pea protein or almond meal”, I have calculated the nutritional
information based on using pea protein.
BRANDS USED:
• Protein powder: Happy Way pea or whey protein (@happywayau).

• Flour: The most common flour I use is oat flour. I simply grind up
Uncle Toby’s Quick Oats
• Egg whites: Puregg Simply Liquid Egg Whites (@pureggandlifeplus))
• Almond milk: Sanitarium So Good Almond Milk unsweetened
• Greek yoghurt: Chobani 0% Plain Greek Yoghurt (@chobaniau)
• Chocolate:
- Dark: Lindt Excellence 70% Dark Chocolate
- White: Lindt Excellence White Chocolate
- Vegan: The Chocolate Yogi
• Nut butter: Mayvers Smooth (or crunchy) peanut butter or Fix &
Fogg Almond Butter
• Honey: Capilano Natural Raw Honey
• Granulated sweetener: Nuvia Natural Sweetener
• Coconut oil: Melrose Unrefined Coconut Oil
32
I do not believe that knowing the exact macronutrients breakdown of
your meals is important for a long-term or sustainable diet. However,
I know that a big step toward improving our relationship with food
is taken when we know exactly what we’re putting in our bodies,
and when we come to realise that we can treat ourselves and eat an
abundance of delicious foods without compromise, sacrifice or any
negative emotions.
With that in mind, the calorie and macro breakdowns presented in this
book are intended to relieve any stress, doubt or hesitation you may
have, and are presented merely as a guideline and tool only to be
used if you need it.
If the numbers presented in this e-Book trigger you in any way, I

advise you to reach out to a professional, a friend or family member
for help before using this e-Book further.
Lastly, regardless of the calorie content of each of the recipes in this

book – whether they’re ‘high’ or ‘low’ calorie – they are all designed
to make you feel better through an abundance of nutrients, flavour
and creativity, so please enjoy them whole-heartedly!
ps. Remember to use the hashtag #betterbeingrecipes so I

can see all your creations and repost them!
33
recipes
tip
This page is
section!
desserts
& sweet
breakfast treats single serve
brownies,
muffins & blondies &
bars & slices donuts bread
cookies savoury frostings
34
recipes
tip
This page is
section!
BREAKFAST
39 Ultimate Protein Oats 47 Single Serve Oatmeal Raisin Cookie
41 Fluffy Protein Pancakes 48 Single Serve Zucchini Oatmeal Cookie
42 Fluffy Vegan Pancakes 49 Loaded Oatmeal Breakfast Cookies
43 Single Serve Deep Dish Pancake 50 Banana Walnut Breakfast Brownies
44 Cookie Dough Granola 51 Baked Peanut Butter Choc Chip Brekky Bars
45 Choc Bounty Granola 52 Chocolate Protein Smoothie Bowl
46 Baked Banana Oatmeal Bars
SWEET TREATS & DESSERTS
54 Baked White Choc Raspberry Cheesecake 66 Cookies & Cream Fudge
55 Raw Passionfruit Cream Cheesecake 67 Birthday Cake Fudge
56 Protein Rocky Road 68 Peanut Butter Oreos
57 Protein Caramel Slice 69 Bounty Bars
59 Twix Bars 70 Salted Caramel Tim Tams
61 No Bake Mars Bars Slice 72 No Bake Chickpea Cookie Dough
62 Snickers Slice 73 Banana Cookie Dough
64 Wagon Wheels
SINGLE SERVE
75 Deep Dish Choc Chip Cookie 86 White Choc Raspberry Pudding
76 Deep Dish Gooey Brownie 87 Single Serve Lemon Delicious
77 Banana Nut Muffin 88 Single Serve Banana Bread Pudding
78 Deep Dish Blueberry Muffin 89 Single Serve Apple Crumble
79 Double Chocolate Muffin 90 Single Serve Raw Cheesecake
80 Single Serve Carrot Cake 91 Almond Butter Mug Cake
81 Jumbo Choc Chip Cookie 92 Chocolate Mud Mug Cake
82 Jumbo Peanut Butter Cookie 93 Vegan Choc Chip Mug Cake
83 Jumbo Choc Chip Banana Cookie 94 Single Serve Peanut Butter Scroll
84 Salted Caramel Sticky Date Pudding 95 Single Serve Cinnamon Scroll
35
recipes
tip
This page is
section!
BARS & SLICES
98 Cookies and Cream Quest Bars 103 Chocolate Peanut Butter Cup Bars
99 Cookie Dough Quest Bars 104 Birthday Cake Quest Bars
100 Rocky Road Quest Bars 105 Peanut Butter Jelly Quest Bars
101 S’mores Quest Bars 106 No Bake Granola Protein Bars
102 White Choc Raspberry Quest Bars 107 Rice Krispy Protein Bars
MUFFINS & DONUTS
109 Banana Choc Chip Muffins 113 Blueberry White Choc Muffins
110 Carrot Cake Muffins 114 Iced Chocolate Protein Donuts
111 Banana Zucchini Mini Snack Muffins 115 Banana Bread Donuts
112 Double Choc Muffins 116 Glazed Cinnamon Donuts
BROWNIES, BLONDIES & BREADS
118 White Choc Berry Blondies 122 Peanut Butter Ganache Brownies
119 Fudgy Cookie Dough Blondies 124 Fudgy “Nutella” Brownies
120 Fluffy Choc Chip Protein Blondies 126 Protein Banana Bread
121 Salted Caramel Banana Blondies 127 Classic Banana Bread
COOKIES
129 White Choc Macadamia Cookies 131 PB & J Cookies
130 Choc Chip Protein Cookies 132 Vegan Choc Chip Buttery Cookies
36
recipes
tip
This page is
section!
SAVOURY
134 Sweet Potato Hash Browns 140 Pizza Scrolls
135 Peanut Butter Falafels 142 Single Serve Mini Pizza
136 Pumpkin Falafels 143 Mini Egg White Frittatas
137 Vegetable Fritters 144 Mini Vegan Quiches
138 Cheesy Protein Muffins 145 Mini Chickpea Wraps
139 Single Serve Deep Dish Pizza Omelette 146 Pumpkin Bread/Muffins
FROSTINGS
149 Gooey Salted Caramel 151 Traditional Cream Cheese Frosting
149 Protein Salted Caramel 151 Vegan Cashew Cream Cheese Frosting
150 Choc Ganache 152 Protein Cream Cheese Frosting
150 Protein Chocolate Ganache
37
Breakfast
gf lf SERVES 1
ultimate
Protein Oats
INGREDIENTS M ETH O D
40g oats or rice flakes or quinoa flakes 1. Pour dry oats into a large mixing bowl (TIP: a larger
100ml almond milk or milk of choice bowl will make it easier to combine the ingredients, and
50ml water will ensure that none of your oats overflow as they cook)!
60ml Puregg Simply Egg Whites or 1 egg 2. Add water and milk of choice. Based on your quantity
white of oats, add more liquid until there is 1cm of liquid over
10g vanilla pea protein powder (variations: the top of the oats.
use your flavour of choice, use whey protein 3. Stir well and place the bowl in a microwave. Cook on
if desired, but note it will make the batter
high heat for 2 minutes.
runny/sticky)
4. Stir well, before pouring in the liquid egg whites.
OPTIONAL INCLUSIONS 5. Using a whisk, lightly beat the egg whites into the
Cinnamon, cacao powder, crushed nuts, oats, before placing the bowl back in the microwave to
maca powder. cook for intervals of 1 minute.
6. Every minute interval, re-whisk the mixture to make
sure it doesn’t curdle. Continue cooking until it is the
desired consistency.
7. Stir through the pea protein, and any additional
inclusions.
8. Transfer to a serving bowl and allow to cool slightly
before topping and digging in.
TOPPING SUGGESTIONS
Yoghurt, nut butter, chocolate chips, fresh or frozen fruit.
STORAGE
Can be poured into an airtight container or jar and
stored in the fridge for up to 5 days (meal-prep
friendly!). Can be reheated.
MACROS PER SERVE *no inclusions or toppings
220 CAL 3.8G FAT 24.1G CARB 19.5G PROTEIN
(4g fibre, 1g sugar)

39
ultimate Protein Oats
variations
CARROT CAKE OATS

Prepare oats as above. At step 7, add 50g grated carrot, drained of
excess liquid, 1tsp cinnamon, 1tsp nutmeg and crushed walnuts. Stir well
before cooking.
ZUCCHINI OATS
Prepare oats as above. At step 7, add 100g grated zucchini, drained of
excess liquid. Stir well before cooking.
BIRTHDAY CAKE OATS

Prepare oats as above. At step 7, add sprinkles and 10g white chocolate
chips. Stir well before cooking.
BANANA BREAD OATS

Prepare oats as above. At step 7, add 50g fresh banana chunks, 1tsp
cinnamon, 1tsp nutmeg and crushed walnuts. Stir well before cooking.
40
gf lf SERVES 2
fluffy
8 pancakes
protein pancakes
These pancakes are thick, fluffy INGREDIENTS
and wholly satisfying. Like 50g pea protein powder or almond meal +
1 tsp natural sweetener

me, you’ve probably had way too
100ml Puregg Simply Egg Whites
many disappointing, limp and thin 50ml almond milk or milk of choice
‘healthier’ pancakes in your time 30g oat flour or GF flour of choice
– I Promise you, these are 1 tsp baking powder
anything but! I have also included OPTIONAL INCLUSIONS
Blueberries, choc chips etc.

a separate vegan version, which is
just as delicious & protein-packed.
M ETH O D
1. To a large mixing bowl, add pea protein, flour and
baking powder. Stir to combine dry ingredients.
2. Pour in egg whites and almond milk, and continue
stirring until dry and wet ingredients are combined into
a batter.
3. Fold through any optional inclusions, like choc chips
or fruit.
4. Heat a non-stick, or lightly greased pan on medium-
low heat. Spoon even amounts of the mixture onto the
pan, flipping over after approx. 5 minutes with a spatula
to cook both sides.
5. Serve immediately, or allow to cool before storing in
an airtight container for up to 7 days.
STORAGE
Store in the fridge for up to 7 days.
MACROS PER SERVE *1/2 the recipe
(1.5g fibre, 1.7g sugar)

41
v gf lf SERVES 2
fluffy
8 pancakes
vegan pancakes
50g pea protein powder or almond meal + 1. To a large mixing bowl, add pea protein, flour and
1 tsp natural sweetener baking powder. Stir to combine dry ingredients.
30g oat flour or GF flour of choice 2. Pour in yoghurt and almond milk, and continue stirring
150g mashed banana or coconut yoghurt until dry and wet ingredients are combined into a batter.
150ml almond milk 3. Fold through any optional inclusions, like choc chips
1tsp granulated natural sweetener of or fruit.
choice 4. Heat a non-stick, or lightly greased pan on medium-
1tsp baking powder low heat. Spoon even amounts of the mixture onto the
pan, flipping over after approx. 5 minutes with a spatula

OPTIONAL INCLUSIONS
to cook both sides.
STORAGE

42
v gf lf SERVES 1
single serve
1 large pancake
deep dish pancake

What’s better than a whole stack of INGREDIENTS
thick, fluffy pancakes? A dish full to 30g pea protein powder or almond meal +

the brim of a thick pancake that you
20g oat flour or GF flour of choice
can enjoy all to yourself – 60ml Puregg Simply Egg Whites or 1 egg,
no sharing, potential food wastage whisked or vegan egg replacer
30-50ml almond milk/milk of choice

or portion control issues needed.
1tsp baking powder
This is such a good breakfast, snack
OPTIONAL INCLUSIONS
or dessert option that will leave you
feeling full, satisfied and content.
M ETH O D
1. To a large mixing bowl, add pea protein, flour and
baking powder. Stir to combine dry ingredients.
2. Pour in the almond milk and nut butter and continue
stirring until dry and wet ingredients are combined into
a batter.
3. Fold through any optional inclusions.
4. Heat a small non-stick, or lightly greased, pan on
medium-low heat. Pour the batter onto the pan, and
allow the pancake to cook completely, before using a
spatula to flip the pancake over to cook the other side.
STORAGE
MACROS PER SERVE *the entire recipe
214 CAL 2G FAT 15G CARB 31.3G PROTEIN

43
v gf SERVES 6 1
Cookie Dough
granola
50g vanilla pea protein powder 1. Preheat oven to 180°C
80g traditional oats or quinoa flakes 2. To a large mixing bowl, add all ingredients and stir to
40g nut butter of choice or 30ml combine.
coconut oil 3. Scatter mixture onto a lined baking tray and place in
50g honey or sticky sweetener of choice the oven.
20g dark chocolate, cut into chunks 4. Bake for 5-10 minutes, or until golden brown.
5. Allow to cool completely before serving.

OPTIONAL INCLUSIONS
Almonds, walnuts, coconut flakes

NOTE
Allow the mixture to cool before eating/storing to
ensure the pieces get crunchy!
STORAGE
Store in an airtight jar/container for up to 2 weeks.

44
v gf SERVES 5
choc bounty
granola
50g chocolate pea protein powder 1. Preheat oven to 180°C
80g traditional oats or quinoa flakes 2. To a large mixing bowl, add all ingredients and stir to
40g nut butter of choice or 30ml combine.
coconut oil 3. Scatter mixture onto a lined baking tray and place in
50g honey or sticky sweetener of choice the oven.
1tbsp cacao powder 4. Bake for 5-10 minutes, or until golden brown.
10g natural/unsweetened coconut 5. Allow to cool completely before serving.
flakes
NOTE
OPTIONAL INCLUSIONS
Allow the mixture to cool before eating/storing to
Almonds, walnuts, choc chips
ensure the pieces get crunchy!
STORAGE
Store in an airtight jar/container for up to 2 weeks.
170 CAL 6.1G FAT 20G CARB 11G PROTEIN
(2.6g F, 5.9g sugar)

45
v gf lf SERVES 6
baked banana
oatmeal bar
Baked Oatmeal bars were one of my INGREDIENTS
favourite snacks growing up – so 30g vanilla pea protein powder or almond meal
of course I had to recreate 100g banana, mashed
50g traditional or steel cut oats or quinoa flakes

them! These bars are sweet, dense 30g dark chocolate chips
and the ultimate pick-me-up. 20g runny nut butter
1 tsp baking powder
1 tsp baking soda
OPTIONAL INCLUSIONS
Almonds, walnuts
M ETH O D
1. Preheat oven to 180°C
2. To a large mixing bowl, add pea protein, oats, baking
powder and soda, and stir to combine.
3. Add the mashed banana and runny nut butter and mix
until combined.
4. Fold through the chocolate chips, and any additional
inclusions.
5. Pour the mixture into a lined brownie tin, and bake for
20-25 minutes.
6. Allow to cool completely before slicing into 6 bars.
STORAGE
Store in an airtight container in the fridge for up to 7
days. Can be frozen.
MACROS PER SERVE *per bar
115 CAL 4.9G FAT 11.8G CARB 7G PROTEIN

46
v gf lf SERVES 1
single serve deep dish
oatmeal raisin cookie

30g vanilla pea protein powder or 1. Preheat oven to 180°C
almond meal + 1 tsp extra sweetener 2. To a large mixing bowl, add pea protein, cinnamon,
25g traditional oats or quinoa flakes oats and baking powder, and stir to combine.
50ml almond milk 3. Pour in the almond milk and nut butter and mix until
15g raisins or dried fruit of choice thoroughly combined into a batter.
(choose 1tbsp dried cranberries for Low 4. Fold through the raisins.
FODMAP) 5. Pour the mixture into a lightly greased ceramic dish/
10g nut butter mug/bowl, and bake for 20-25 minutes.
2 tsp cinnamon 6. Top with yoghurt, ice cream or additional nut butter
1 tsp baking powder and enjoy while warm!
MACROS PER SERVE

47
v gf lf SERVES 1
zucchini oatmeal cookie

almond meal + 1 tsp extra sweetener 2. To a large mixing bowl, add pea protein, cinnamon,
25g traditional oats or quinoa flakes oats and baking powder, and stir to combine.
50ml almond milk 3. Pour in the almond milk and nut butter until
10g nut butter thoroughly combined into a batter.
30g grated zucchini, drained of 4. Fold through the grated zucchini, adding any
excess liquid (keep below ½ cup for Low additional milk as needed to make the batter thinner.
FODMAP) 5. Pour the mixture into a lightly greased ceramic dish/
1 tsp baking powder mug/bowl, and bake for 20-25 minutes.
6. Top with yoghurt, ice cream or additional nut butter
and enjoy while warm!
MACROS PER SERVE

48
v gf lf SERVES 6
708
loaded oatmeal
breakfast cookies
Who says you can’t eat cookies INGREDIENTS
for breakfast? These cookies are 30g vanilla pea protein powder or almond meal
perfect for an on-the-go Brekky 100g banana, mashed
80g traditional or steel-cut oats or quinoa flakes

or a hearty snack when you need 50g runny nut butter
something sweet, but 10g honey or sticky sweetener of choice
20g chocolate chips

satisfying. Packed full of low GI
1 tsp baking powder
carbs, protein and healthy fats, 1 tsp baking soda
they’re a great option for a sweeter 1 tsp granulated sweetener of choice
morning treat. OPTIONAL INCLUSIONS
Chopped nuts, instant coffee granules, dried fruit
M ETH O D
2. To a large mixing bowl, add pea protein oats, baking
soda and baking powder, and stir to combine.
3. Pour in the mashed banana, honey and nut butter until
thoroughly combined into a dough.
4. Fold through the chocolate chips and/or nuts.
5. Using your hands, mould the dough into 6 even-sized
cookies.
6. Place on a lined oven tray, and bake for 15-20
minutes, or until golden brown.
7. Enjoy while fresh out of the oven, or allow to cool
completely before storing.
STORAGE
Store in an airtight container in the fridge for up to 7 days.
MACROS PER SERVE *per cookie
158 CAL 7G FAT 16.4G CARB 9.8G PROTEIN
(2.7g fibre, 5g sugar)

49
v gf lf SERVES 6
banana walnut
breakfast brownies
100g banana, mashed 1. Preheat oven to 180°C
50g chocolate pea protein powder 2. In a large mixing bowl, mix together pea protein,
20g almond meal almond meal and mashed banana until combined.
20g walnuts, roughly chopped or raw 3. Pour in the almond milk, and stir well until combined.
nut of choice 4. Add the baking soda, cacao powder and walnuts, and
60-80ml almond milk or milk of choice fold through the batter.
2 tsp cacao powder 5. Pour batter across a lined brownie or loaf tin.
1 tsp granulated natural sweetener 6. Bake in the oven for 20-25 minutes and serve while
1 tsp baking soda they’re warm (and extra gooey), or allow to cool
completely before slicing into 6 brownies.
OPTIONAL INCLUSIONS
STORAGE
Chocolate chips
Store in fridge for up to 7 days.
MACROS PER SERVE *per brownie
(1g fibre, 2.7g sugar)

50
v gf lf SERVES 6
baked peanut butter
choc chip breakfast bars

almond meal 2. To a large mixing bowl, add pea protein oats, baking
30g traditional oats or quinoa flakes soda and baking powder, and stir to combine.
50g runny nut butter 3. Pour in the almond milk and nut butter until
100ml almond milk thoroughly combined into a batter.
1 tsp baking powder 4. Fold through the chocolate chips and/or nuts.
1 tsp baking soda 5. Pour into a lined brownie or loaf tin and bake for 20-
25 minutes.
OPTIONAL INCLUSIONS 6. Allow to cool completely before slicing into 6 even-
Dark chocolate chips, almonds, walnuts, sized bars and storing.
crushed peanuts, raisins

STORAGE
Store in an airtight container in the fridge for up to 7
days. Can be frozen.
MACROS PER SERVE *per bar.

51
v SERVES 1
chocolate protein
smoothie bowl
It’s taken me a while to perfect INGREDIENTS
the ultimate smoothie bowl – 80g frozen banana
60g frozen zucchini (optional – feel free to add 60g of

one that’s thick, creamy (not icy!)
another frozen fruit or cauliflower)
and actually fills me up. The trick 30g protein powder (whey or pea)
is definitely to watch your liquid 50g Greek yoghurt or yoghurt of choice
100ml milk of choice

levels, include enough frozen fruit
1 tbsp cacao powder
and a source of protein or healthy Handful of ice
fats to really bulk it up. If you’re
OPTIONAL INCLUSIONS
looking for an on-the-go option; Superfood powder, e.g. Maca powder, psyllium, nut
simply omit the ice so it’s more butters, chia seeds
drinkable straight from a shaker!
M ETH O D
1. Add all ingredients into a blender cup. Note: add
the liquid first so that none of the powder or yoghurt
sticks to the bottom of the cup! I tend to add my milk/
water, then my ice and frozen fruit, then yoghurt and any
powders last.
2. Blend until the smoothie is to your desired consistency
– feel free to add extra liquid or ice as needed to make it
as runny or thick as you prefer.
3. Serve immediately.
MACROS PER SERVE *the entire recipe

52
sweet treats
& desserts
gf SERVES 8
baked white choc

raspberry cheesecake
FOR THE BASE: 1. Preheat oven to 180°C
50g rolled oats or quinoa flakes 2. To two large bowls, add all ingredients for each
30g nut butter or coconut oil layer to their respective bowl and stir to combine.
30g vanilla pea protein or almond meal 3. Mould the base mixture with your hand, and press
20g honey or sticky sweetener of choice. firmly into a lined tin.
50ml almond milk (add as required) 4. The top layer should be creamy and thick. Pour
2 tsp natural sweetener. this over the base layer and bake in the oven for 25-
30 minutes, or until the edges of the cheesecake are
FOR THE CHEESECAKE FILLING: firm and golden brown (note: the cheesecake should
60g cottage cheese or cream cheese still jiggle a little bit! Don’t be afraid to pull it out
140g vanilla Greek yoghurt earlier than you think to avoid over-baking it).
60ml Puregg Simply Egg Whites or 1 large egg, 5. Allow to cool, drizzle with white chocolate
whisked. (optional) and set in the freezer for at least 4 hours.
60g frozen raspberries 6. Once completely set, slice into 8 cheesecake bars.
Optional: 20g white chocolate, melted for drizzling STORAGE
Store in fridge for up to 5 days, or freeze for up to 2
weeks.
These mini baked cheesecakes have easily
become one of my favourite treats
ever! The combination of the light, creamy
cheesecake filling and the oat-y crust for the
base is unbeatable. Packed full of protein and
loaded with raspberries, these cheesecakes
definitely taste more indulgent than they really
are – no compromises here!
MACROS PER SERVE *per slice
99 CAL 3G FAT 9G CARB 9G PROTEIN

54
v gf SERVES 6
raw passionfruit
cream cheesecake
FOR THE BASE: 1. For the cheesecake base: Mix all ingredients together
50g rolled oats or quinoa flakes in a large mixing bowl until combined into a dough
30g vanilla pea protein powder or almond meal consistency.
30g honey or sticky sweetener of choice 2. With your hands, mould the mixture and press it down
30g peanut butter or nut butter of choice firmly into a lined loaf/brownie tin.
20-50ml almond milk or milk of choice, added 3. For the filling: Mix all ingredients together in a large
as required. mixing bowl until combined. The texture should be
creamy and thick. Pour this mixture on top of your base
FOR THE FILLING: and place in the freezer to set for at least 4 hours.
250g vanilla Greek yoghurt or coconut yoghurt. 4. Once completely set, drizzle with white chocolate
20g canned coconut cream (optional), before slicing into 6 cheesecake bars. Best
1 x fresh passionfruit pulp enjoyed chilled.
Optional: 20g white chocolate, melted to STORAGE
drizzle Store in freezer for up to 1 month.
MACROS PER SERVE *per piece

55
gf SERVES 10
protein
rocky road
50g chocolate whey protein powder or 25g pea 1. In a large mixing bowl, combine melted chocolate and
protein + 20g sticky sweetener of choice coconut oil until combined.
50g dark chocolate, melted 2. Pour in the whey protein powder and sweetener, and
30ml coconut oil, melted mix thoroughly. Your mixture should thicken slightly, but
½ tsp granulated sweetener of choice if not, add extra coconut oil. DO NOT add extra milk
or cold water to the mixture, because it will solidify the

OPTIONAL INCLUSIONS
warm chocolate!
Nuts, dried fruit, marshmallows, chopped up
3. Add in your inclusions of choice, and stir mixture
protein bars, cereal, pretzels etc.
together.
4. Pour mixture into a lined loaf or brownie tin, and place
in the freezer to set for at least 2-3 hours.
5. Once set, cut into 10 even sized pieces and enjoy.
STORAGE
months
MACROS PER SERVE *per piece (base alone, no inclusions)
73 CAL 5.6G FAT 1G CARB 4.1G PROTEIN

56
protein
caramel slice
Caramel Slice is one of the most popular recipes I’ve seen
‘healthified’ – but here’s where my recipe is a little different!
I’ve packed mine with protein, minimised sugar by omitting
dates or syrups, and tried to exclude any fancy ingredients
that you wouldn’t already have at home. With a soft, buttery
base, a sweet and gooey caramel centre, and a smooth
chocolate topping – these are just as good as the real
deal, if not better.
v gf lf SERVES 10
protein
caramel slice
FOR THE BASE: 1. Preheat oven to 180°C
40g oat flour or flour of choice 2. For the base: In a mixing bowl, combine coconut and
30g vanilla pea protein powder or almond meal oat flour, vanilla pea protein and cinnamon, and stir to
30g honey or sticky sweetener of choice combine. Add in the almond milk, nut butter, honey and
30g runny nut butter or coconut oil continue stirring till you form a ‘dough’.
30ml unsweetened almond milk 3. Mould the dough with your hands, and press it into
1 tsp cinnamon the base of a small lined loaf/brownie tray. Bake in the
oven for 10 minutes, or until golden.

FOR THE CARAMEL CENTRE:
4. For the caramel centre: Mix ingredients together
30-50ml almond milk, as needed
in a small bowl until combined. Heat in intervals of 20
30g honey or sticky sweetener of choice
seconds (I just used a microwave, but a saucepan would
50g nut butter
work too!), stirring each interval, and continuing to do so
20g salted caramel/vanilla whey protein powder or
until it becomes caramelised. Spread evenly across your
extra 20g sticky sweetener
dough until covered.
Pinch of salt
5. For the chocolate topping: Mix together your melted
dark chocolate, coconut oil, and protein powder until

FOR THE CHOCOLATE TOPPING:
combined. Add a splash of warm milk if needed (don’t
30g dark chocolate, melted until smooth
add cold milk or it will harden your chocolate!). Pour
20g chocolate pea protein powder or 20g cacao
over the caramel layer until completely covered, and
powder
place the tray in the freezer/fridge to set for at least 5
10ml coconut oil
hours.
Splash of warm almond milk, as needed to thin the
6. Once set, slice into 10 even pieces and enjoy.
chocolate
STORAGE
month

58
TWIX BARS
v gf SERVES 10
twix
bars
FOR THE BASE: 1. Preheat oven to 180°C.
30g runny nut butter or 30ml coconut oil 2. For the base: Mix all ingredients together in a large
30ml almond milk mixing bowl until combined.
20g oat flour or flour of choice 3. With your hands, mould the mixture until it forms a
30g vanilla pea protein powder or 30g almond dough-like consistency. Press this dough into a lined
meal + 1 tsp extra granulated sweetener loaf/brownie tin, and bake in the oven for 15-20 minutes
10g honey or sticky sweetener of choice until golden. Allow to cool.
10g almond meal 4. For the filling: Mix all ingredients together in a large
1 tsp apple cider vinegar mixing bowl until combined. The texture should be like a
1 tsp granulated natural sweetener gooey caramel. Pour this mixture on top of your cooled
base, and place in the freezer to set for 2-4 hours.

FOR THE SALTED CARAMEL FILLING: 5. For the coating: Mix dark chocolate and coconut oil
30g honey or sticky sweetener of choice together and melt in the microwave or over a saucepan
2-3 tsp granulated natural sweetener on boiling water.
30g smooth nut butter 6. Once your base and filling have set together, cut them
10ml almond milk into 10 even sized pieces. Dip and coat in the melted
A pinch of sea salt chocolate, and place on baking paper.
7. Place all pieces in the freezer to set for another 2

FOR THE COATING:
hours before serving. Best enjoyed chilled.
5ml coconut oil
40g dark chocolate STORAGE
month
MACROS PER SERVE *per twix

60
v gf lf SERVES 8
no bake
or 4
larger slices
mars bar slice

FOR THE NOUGAT BASE: 1. For the nougat base: Mix all ingredients together in a
50g chocolate pea protein powder or 40g large mixing bowl until combined.
cacao powder 2. With your hands, mould the mixture into a lined loaf/
50g nut butter brownie tin.
30-50 ml almond milk 3. For the filling: Mix all ingredients together in a large
2 tsp granulated natural sweetener mixing bowl until combined. The texture should be like a
gooey caramel. Pour this mixture on top of your ‘nougat’
FOR THE CARAMEL FILLING: base and place in the fridge to set.
30g honey or sticky sweetener of choice 4. Meanwhile, for the coating: Mix dark chocolate and
2-3 tsp granulated natural sweetener coconut oil together and melt in the microwave or over a
30g smooth peanut butter saucepan on boiling water.
10ml almond milk 5. Once your base and filling have set together, cut them
A pinch of sea salt into 10 even sized pieces. Dip and coat in the melted
chocolate, and place on baking paper.

FOR THE CHOCOLATE COATING: 6. Place all pieces in the freezer to set for another 2
5ml coconut oil hours before serving. Best enjoyed chilled.
50g dark chocolate
STORAGE
month.
MACROS PER SERVE *per slice (1/10 recipe)

61
SNICKERS SLICE
v gf lf SERVES 8
snickers
or 4
larger slices
slice
30ml almond milk 2. For the base: Mix all ingredients together in a large
30g smooth nut butter mixing bowl until combined.
20g oat flour or flour of choice 3. With your hands, mould the mixture until it forms a
30g vanilla pea protein powder or 30g almond meal dough-like consistency. Press this dough into a lined
+ 1tsp extra granulated sweetener loaf/brownie tin, and bake in the oven for 15-20 minutes
10g almond meal until golden. Allow to cool.
1 tsp apple cider vinegar 4. For the filling: Mix all ingredients together in a large
1 tsp granulated natural sweetener mixing bowl until combined. The texture should be
like a gooey caramel with pieces of crushed peanuts
FOR THE FILLING: throughout. Pour this mixture on top of your cooled
20g honey or sticky sweetener of choice base, and place in the freezer to set for 2-4 hours.
20g salted caramel whey protein or extra 20g sticky 5. For the coating: mix dark chocolate and coconut oil
sweetener together and melt in the microwave or over a saucepan
40g smooth peanut butter or nut butter of choice of boiling water.
20g crushed peanuts 6. Once your base and filling have set together, pour
10--20ml almond milk, as needed to thin the dark chocolate over the top. Place back in the freezer to
‘caramel’ set, before cutting into 4 or 8 evenly-sized bars.
A pinch of sea salt 8. Best enjoyed chilled and kept refrigerated/frozen.
2-3 tsp granulated natural sweetener

STORAGE
FOR THE COATING: Store in fridge for up to 7 days, or freeze for up to 1

5ml coconut oil month.
50g dark chocolate
MACROS PER PIECE (1/8 recipe)

63
A classic Australian biscuit, Wagon
Wheels are essentially two shortbread
biscuits sandwiched between a raspberry
jam and marshmallow filling, and covered
in a smooth chocolate coating. They seem
complicated, but can easily be made
from scratch using easy and nutritional
ingredients. These are a winner in
my family!
WAGON WHEELS
v gf lf SERVES 6
wagon
wheels
FOR THE BISCUITS: 1. Preheat oven to 180°C
30g vanilla pea protein powder or almond meal 2. For the biscuits: In a mixing bowl, add all ingredients
30g oat flour or GF flour for your base together until combined into a cookie
30g nut butter of choice or coconut oil dough.
10g honey or sticky sweetener of choice 3. Roll the dough into 12 small balls (as closely to the
20-30ml almond milk, as needed to bind size of your cupcake/muffin cases as possible), and
1 tsp vinegar/baking soda press down onto lined baking paper. Note: you want the
1 tsp natural granulated sweetener biscuits to be quite thin, as they’ll be sandwiching a lot
of fillings! Bake for 15-20 minutes or until golden brown.
FOR THE “MARSHMALLOW” LAYER: Allow to cool completely.
40g Philadelphia cream cheese or vegan cashew 4. For the “marshmallow” filling: Meanwhile, make your
cream cheese (see recipe page 151) marshmallow layer by combining all ingredients together
20g vanilla pea protein powder in a bowl. Place in fridge to set.
10ml almond milk 5. For the chocolate coating: Pour an even amount of
your melted dark chocolate into 6 lined/greased muffin/

JAM LAYER: cupcake cases. You only need enough to cover the base
50g all natural store-bought raspberry jam or of the case. Then, place one cooled biscuit on top of
homemade chia jam each base. Scoop an even amount of the marshmallow
filling on top, followed by a teaspoon of the jam. Place a

CHOCOLATE COATING:
second biscuit on top, before coating each Wagon Wheel
60g dark or milk chocolate, melted
with the remainder of the melted chocolate.
6. Place in freezer to set for at least 2-4 hours before
serving.
STORAGE
month.
MACROS PER SERVE *per Wagon Wheel (1/6 recipe)

65
v gf lf SERVES 6
cookies & cream

or 3
LARGER
FUDGE
slices
protein
fudge
25g vanilla pea protein powder 1. To a large bowl, add all ingredients and stir to
25g vanilla whey protein powder or 20g sticky combine.
sweetener of choice 2. Mould the mixture with your hands till it forms a
60g runny nut butter of choice cookie dough consistency.
20g melted white chocolate or 20 ml coconut 3. Place batter into a lined mini brownie/loaf tin and
oil allow to set completely in the fridge or freezer.
20ml almond milk 4. Cut into 3 large pieces or 6 smaller cubes, and enjoy
10g white chocolate, cut into chunks chilled.
3 Oreos or GF biscuit alternative, crushed
2 tsp granulated natural sweetener of choice. STORAGE
month
MACROS PER SERVE *per piece (1/6 recipe)

66
v gf lf SERVES 6
birthday cake
or 3
LARGER
FUDGE
slices
protein
fudge
25g vanilla pea protein powder 1. To a large bowl, add all ingredients and stir to
25g vanilla whey protein powder or 20g sticky combine.
sweetener of choice 2. Mould the mixture with your hands till it forms a
60g runny nut butter of choice cookie dough consistency.
20g melted white chocolate or coconut oil 3. Place batter into a lined mini brownie/loaf tin and
20ml almond milk allow to set completely in the fridge or freezer.
10g white chocolate, cut into chunks 4. Cut into 3 large pieces or 6 smaller cubes, and enjoy
Sprinkles/100’s and 1000’s chilled.
2 tsp granulated natural sweetener of choice.

STORAGE
month
MACROS PER SERVE *per piece (1/6 recipe)

67
v gf lf SERVES 6
peanut butter
oreos
30g chocolate pea protein powder or almond 2. For the cookies: In a mixing bowl, add your dry
meal + 1 tsp extra cacao powder ingredients and stir to combine.
30g oat flour or GF flour of choice 3. Pour in the almond milk and vinegar, and continue
30g nut butter or 30ml coconut oil stirring until combined.
10g honey or sticky sweetener of choice 4. Using your hands, start to mould the mixture into a
50ml almond milk dough. Roll into 12 even sized balls, and place on baking
2 tsp cacao powder paper. Flatten into a thin cookie shape and place in the
1 tsp granulated natural sweetener oven to bake for 15-20 minutes.
1 tsp baking soda or vinegar 5. Meanwhile, start making the filling by whipping or
blending all ingredients together. Add extra 1-2tbsp

FOR THE FILLING:
of almond milk where necessary if it’s too thick (this
20g vanilla pea protein powder
will depend on the protein powder you use!). Continue
40g smooth peanut butter
whipping till combined.
20ml almond milk
6. Allow cookies to cool completely before sandwiching
with filling.
STORAGE
7. Eat fresh, or keep in the fridge for up to 7 days.
Store in fridge for up to 7 days, or freeze for up
to 1 month
MACROS PER SERVE *per Oreo (2 biscuits + filling)

68
v gf lf SERVES 8
bounty
bars
FOR THE COCONUT CENTRE: 1. In a mixing bowl, add all ingredients for your centre
50g desiccated coconut together and mix until combined. Mould into a small loaf
30g vanilla pea or whey protein tin and refrigerate/freeze until set.
40g honey or sticky sweetener of choice 2. Meanwhile, make your chocolate coating by melting
30ml almond milk together your chocolate with coconut oil in the microwave
or over a saucepan on low heat.
FOR THE CHOCOLATE COATING: 3. Once your coconut filling is set, cut into 8 thin rectangles
80g dark or milk chocolate, melted (resembling the shape of a bounty bar).
5ml coconut oil 4. Dip each bar into the chocolate coating, before placing
on baking paper/non-stick board.
5. Once coated, place all bars in freezer to set for 2-4 hrs.
6. Enjoy chilled, or keep frozen for up to 1 month.
STORAGE
Store in fridge for up to 7 days, or freeze for up to 1 month
MACROS PER SERVE *per piece (base alone, no inclusions)

69
Another classic treat – the Tim Tam is
probably Australia’s most iconic biscuit!
They’re essentially two buttery biscuits
sandwiched with a light, mousse chocolate
filling, and coated with smooth chocolate.
My favourite variation is the Caramel Tim
Tam – so of course I had to recreate it
and add that extra layer of gooey, salted
caramel. These are my go-to when I
want a sweet treat with my cup of coffee.
SALTED CARAMEL TIM TAMS

v gf lf SERVES 8
salted caramel
tim tams
30g nut butter 2. For the biscuits: Mix all ingredients together
50ml almond milk in a large mixing bowl until combined. With
20g oat flour or flour of choice your hands, mould the mixture until it forms a
10g almond meal dough-like consistency. Press this dough evenly
40g vanilla pea protein powder or 40g extra almond meal + into a lined loaf/brownie tin, and bake in the
1tsp extra granulated sweetener oven for 15-20 minutes until golden. Allow to
1 tsp apple cider vinegar cool.
2 tsp granulated natural sweetener 3. For the filling: Whip all ingredients together
in a large mixing bowl until combined. The
texture should be like a light mousse. Set
FOR THE MOUSSE FILLING: aside.
30g nut butter 4. Meanwhile, cut your biscuits into 16 even
3 tsp granulated sweetener rectangles. Spread your filling across 8 biscuits,
1 tsp cacao powder then place the remaining biscuits on top of
30g chocolate pea protein powder each to create 8 biscuit ‘sandwiches’. Set in
20-30ml almond milk (add as necessary to whip up the freezer while you make the coating.
mousse) 5. For the coating: mix dark chocolate and
coconut oil together and melt in the microwave

OPTIONAL LAYER - SALTED CARAMEL: or over a saucepan of boiling water.
20g nut butter 6. Once your biscuits and mousse set together,
20g honey or sticky sweetener of choice dip and coat in the melted chocolate, and place
1tbsp almond milk on baking paper.
7. Place all pieces in the freezer to set for

FOR THE COATING:
another 2 hours before serving. Best enjoyed
5ml coconut oil
chilled.
40g dark or milk chocolate
STORAGE:
Store in fridge for up to 7 days, or freeze for
up to 1 month.
MACROS PER SERVE *per Tim Tam (including salted caramel layer)

71
v gf SERVES 6
no bake chickpea
cookie dough
cookie
dough
Cookie dough is hard to resist – it’s INGREDIENTS

sweet, slightly salty and bursting with chocolate 150g tinned chickpeas, drained.
40g vanilla pea protein powder

chips. These two versions I’ve created come
30g nut butter
packed full of protein, healthy fats and minimal 2 tsp vanilla extract
sugar. The chickpea version is a little nuttier, 2 tsp natural granulated sweetener of choice
120ml almond milk

while the banana version is sweeter and lighter.
25g dark chocolate or chocolate of choice,
Both versions can also be baked into actual chopped into chunks.
cookies – just add 10-20g of your flour of choice
and mould them into balls before baking!
M ETH O D
1. Blend chickpeas in a food processor/
blender.
2. Pour into a mixing bowl, and add the
protein powder, milk, sweetener and vanilla
extract and mix until combined.
3. Fold through the dark chocolate chips until
evenly mixed throughout the batter.
4. Place into a serving dish and allow to chill in
the fridge before digging in.
STORAGE
Store in fridge for up to 5 days
MACROS PER SERVE *(1/6 recipe)

72
v gf lf SERVES 4
banana
cookie dough
cookie
dough
200g banana, mashed. 1. In a large bowl, mash banana with a fork until slightly
60g vanilla pea protein powder smooth (don’t puree it completely!).
40g nut butter 2. To the bowl, add your protein powder, nut butter, and
2 tsp vanilla extract almond milk and stir well to combine.
2 tsp natural granulated sweetener 3. Gently fold through the chocolate chips until mixed
20g dark chocolate or chocolate of choice, cut evenly throughout.
into chunks 4. Set in the fridge before serving, or bake in the oven for
15-30ml almond milk (add as needed) 10 minutes for a warm and gooey cookie dough.
STORAGE
Store in fridge for up to 5 days
MACROS PER SERVE *(1/4 the recipe)

73
single serve
I am a huge fan of portioned-controlled recipes, especially when it comes to dessert.

There is nothing worse than using up a ton of ingredients on a big batch of treats, only to
have to throw half of them out if you can’t get through them all yourself – or worse, if you
eat them all yourself in one sitting, because it’s just all too-tempting.
These single serve treats are probably my most-beloved creations for that reason. I love
how quick, simple and satisfying they are. They’re easily adaptable, hassle-free and won’t
blow your budget or cause any unnecessary anxiety surrounding food wastage or over-
eating.
If there’s one treat to start with from this e-Book, start with one of these – I promise you,
you won’t be disappointed!
v gf lf SERVES 1
deep dish
choc chip cookie
10g oat flour or flour of choice 2. In a mixing bowl, add your dry ingredients and stir to
10g almond meal combine.
80ml almond milk 3. Pour in the almond milk, and continue stirring.
10g dark chocolate, cut into chunks 4. Fold through the chocolate chips.
1 tsp baking powder 5. Pour mixture into a small ceramic dish or pot and place
2 tsp granulated sweetener of choice in the oven.
6. Bake for 10-15 minutes, or until golden on top, and
serve.
SERVING SUGGESTIONS:
Serve with vanilla ice cream or Greek yoghurt!
MACROS PER SERVE *for the entire recipe

75
v gf lf SERVES 1
deep dish
Gooey Brownie
30g chocolate pea protein powder 1. Preheat oven to 180°C
10g almond meal 2. In a mixing bowl, combine flour, choc pea protein, cacao
1 tsp baking powder powder and baking powder. Stir to combine.
1 egg, whisked or 60ml egg whites 3. Add in the egg whites and almond milk and stir to
80ml almond milk combine wet ingredients into dry ingredients.
1tbsp cacao powder 4. Add in any additional ingredients, such as choc chips.
5. Pour into a single serve, oven-proof ceramic dish or bowl
OPTIONAL INCLUSIONS and place in the oven for 10-15 minutes.
Nuts chocolate chips, walnuts, peanut butter 6. Top with peanut butter, walnuts, berries, more chocolate,
etc. or ice cream before serving.
MACROS PER SERVE *for the entire recipe

76
v gf lf SERVES 1
Banana nut
muffin
single serve
muffins
50g banana, mashed 1. Preheat oven to 180°C.
30g vanilla pea protein powder or almond meal 2. In a mixing bowl, combine pea protein, baking powder,
10g nut butter or coconut oil cinnamon and flour. Stir to combine.
10g oat flour or flour of choice 3. Pour in the almond milk and mashed banana, and using a
30-50ml almond milk fork, mash to combine before stirring with a spoon.
1 tsp cinnamon 4. Fold through any additional inclusions.
1 tsp baking powder 5. Pour into a single serve, oven-proof ceramic dish or
large muffin cup, and bake for 15-20 minutes.
OPTIONAL INCLUSIONS 6. Top with nut butter, banana slices, yoghurt or ice cream,
Walnuts, choc chips, raisins and serve.
MACROS PER SERVE *for the entire muffin, no inclusions

77
gf SERVES 1
deep dish
blueberry muffin
single serve
muffins
50g Greek yoghurt or yoghurt of choice 1. Preheat oven to 180°C.
20g oat flour or flour of choice 2. In a mixing bowl, combine pea protein, baking powder,
20g vanilla pea protein powder or almond meal and flour. Stir to combine.
10g nut butter or coconut oil 3. Pour in the Greek Yoghurt, nut butter and almond milk
10-20ml almond milk and fold through to combine.
20g fresh or frozen blueberries 4. Gently fold through blueberries and any additional
1 tsp baking powder inclusions.
1 tsp baking soda 5. Pour into a single serve, oven-proof ceramic dish or
1 tsp natural granulated sweetener large muffin cup, and bake for 15-20 minutes.
6. Sprinkle with natural sweetener, and top with optional
OPTIONAL INCLUSIONS: frosting, yoghurt or ice cream before serving.
White choc chips, macadamias
OPTIONAL FROSTING:
50g Greek or dairy-free yoghurt whipped with
10g pea protein powder.

78
gf lf SERVES 1
double
chocolate muffin
single serve
muffins
30g chocolate pea protein powder 1. Preheat oven to 180°C.
30ml Puregg Simply Egg Whites or 1 small egg, 2. In a mixing bowl, combine pea protein, baking powder
whisked and flour. Stir to combine.
20g oat flour or flour of choice 3. Pour in the almond milk, nut butter and liquid egg
10g nut butter or coconut oil whites, and stir to combine.
50ml almond milk 4. Fold through any additional inclusions.
1 tbsp cacao powder 5. Pour into a single serve, oven-proof ceramic dish or
1 tsp baking powder large muffin cup, and bake for 15-20 minutes.
6. Top with nut butter, yoghurt or ice cream, and serve.
OPTIONAL INCLUSIONS:
Walnuts, choc chips.

79
v gf lf SERVES 1
single serve
carrot cake
30g vanilla pea protein powder 1. Preheat oven to 180°C.
50g grated carrot, drained of excess liquid 2. In a mixing bowl, combine pea protein, baking powder
10g almond meal and spices. Stir to combine.
70-80ml almond milk 3. Add in the almond milk and grated carrot, and stir to
2 tsp cinnamon combine.
1 tsp nutmeg 4. Add in any additional ingredients, such as nuts, dried
1 tsp baking powder fruit etc.
5. Pour into a single serve, oven-proof ceramic dish and
OPTIONAL INCLUSIONS: bake for 10-15 minutes.
Honey/sweetener of choice, walnuts, raisins, 6. Top with peanut butter, yoghurt, cream cheese
choc chips. frosting or ice cream, and serve.
MACROS PER SERVE *for the entire cake, no inclusions

80
gf lf SERVES 1
jumbo
choc chip cookie

10g oat flour or flour of choice 2. In a mixing bowl, add your dry ingredients and stir to
10g peanut butter or nut butter of choice, combine.
melted 3. Pour in the egg whites and melted nut butter, and
60ml Puregg Simply Egg Whites or 1 small egg, continue stirring.
whisked 4. Fold through the chocolate chips.
5g dark chocolate, chopped into chunks 5. Using your hands, start to mould the mixture into a
1 tsp baking powder dough, and form a large ball.
2 tsp granulated natural sweetener 6. Place your cookie dough on a lined baking tray, and
flatten slightly. Bake for 10-15 minutes, or until golden,
and serve.
MACROS PER SERVE *for the entire cookie

81
gf lf SERVES 1
jumbo
peanut butter cookie

30g vanilla pea protein powder or powdered 1. Preheat oven to 180°C
peanut butter 2. In a mixing bowl, add your dry ingredients and stir to
10g oat flour or flour of choice combine.
60ml Puregg Simply Egg Whites or 1 small egg, 3. Pour in the egg whites and melted peanut butter, and
whisked continue stirring.
20g peanut butter, melted 4. Fold through the chocolate chips.
1 tsp baking powder 5. Using your hands, start to mould the mixture into a
1-2 tsp cacao powder dough, and form a large ball.
2 tsp granulated natural sweetener 6. Place your cookie dough on a lined baking tray, and
and serve.

82
v gf lf SERVES 1
jumbo
choc chip banana cookie

50g banana, mashed 2. In a mixing bowl, add your dry ingredients and stir to
10g peanut butter or nut butter of choice combine.
10g dark chocolate, chopped 3. Add in the mashed banana and nut butter, and
1 tsp baking powder combine thoroughly.
2 tsp granulated natural sweetener 4. Fold through the chocolate chips.
5. Using your hands, start to mould the mixture into a
OPTIONAL INCLUSIONS: dough, and form a large ball.
Walnuts, raisins 6. Place your cookie dough on a lined baking tray, and
and serve.

83
SALTED CARAMEL STICKY DATE PUDDING
v gf SERVES 1
salted caramel
sticky date pudding
FOR THE PUDDING: 1. Preheat oven to 180°C
30g vanilla pea protein powder or almond meal 2. In a mixing bowl, add your pea protein, flour,
10g oat flour or flour of choice sweetener, baking powder and nut butter. Stir to
10g medjool date, de-pitted and chopped into chunks combine
80ml milk of choice 3. Pour in the almond milk.
1tsp baking powder 4. Fold through the chopped dates until combined
2tsp granulated natural sweetener evenly throughout the batter.
5. Pour half this mixture into a greased single serve dish.

FOR THE SALTED CARAMEL FILLING + DRIZZLE:
6. Meanwhile, make your salted caramel filling by mixing
15g salted caramel whey protein powder or sticky
together all ingredients needed, adding milk only as
sweetener of choice
necessary to thin the batter into a syrup consistency.
15g nut butter
7. Pour half of the ‘caramel’ onto your sticky date batter,
1-1 ½ tbsp milk
before covering with the remaining batter.
2 tsp granulated natural sweetener
8. Bake for 15-20 minutes, or until golden. Drizzle with
Pinch of salt
the remaining caramel and serve.
MACROS PER SERVE *for the pudding and caramel

85
v gf lf SERVES 1
white choc
raspberry pudding
30g vanilla pea protein powder or almond meal 1. Preheat oven to 180°C
+ 1tsp extra sweetener 2. In a mixing bowl, combine pea protein, flour, almond
60ml Puregg Simply Egg Whites or 1 small egg meal and baking powder. Stir to combine.
whisked or egg replacer 3. Add in the egg whites and almond milk, and stir to
10g oat flour or flour of choice combine.
70-80ml almond milk 4. Fold through frozen raspberries and white chocolate.
20g frozen raspberries 5. Pour into a single serve, oven-proof ceramic dish and
10g white chocolate, chopped bake for 10-15 minutes.
1 tsp baking powder 6. Top with nut butter, extra berries, yoghurt or ice
cream before serving.
Extra white chocolate or macadamias
MACROS PER SERVE

86
v gf lf SERVES 1
single serve
lemon delicious
+ 1tsp extra sweetener 2. In a mixing bowl, combine pea protein, flour and
30ml lemon juice baking powder. Stir to combine.
10g flour 3. Pour in the whisked egg, almond milk and lemon juice,
1 egg or 60ml Puregg Simply Egg Whites or and stir to combine.
egg replacer 4. Pour into a single serve, oven-proof ceramic dish and
30ml almond milk bake for 10-15 minutes.
1 tsp baking powder 5. Top with nut butter, yoghurt or ice cream before
serving.
Desiccated coconut, white chocolate or
macadamias
MACROS PER SERVE

87
v gf lf SERVES 1
single serve
banana bread pudding

+ 1tsp extra sweetener 2. In a mixing bowl, combine flour, vanilla pea protein,
60ml Puregg Simply Egg Whites or 1 egg or baking powder and spices. Stir to combine.
vegan egg replacer 3. Add in the egg whites, almond milk and mashed
80g banana, mashed (save some to slice for the banana, and stir to combine wet ingredients into dry
topping too!) ingredients.
10g oat flour or flour of choice 4. Add in any additional ingredients, such as nuts, a
100ml almond milk spoonful of peanut butter etc.
2 tsp cinnamon 5. Pour into a single serve, oven-proof ceramic dish or
1 tsp nutmeg bowl and place in the oven for 10-15 minutes.
1 tsp baking powder 6. Top with more peanut butter, honey or ice cream
before serving.
Honey, walnuts, peanut butter, choc chips
MACROS PER SERVE
260 CAL 3G FAT 25.6G CARB 31G PROTEIN

88
v gf SERVES 1
single serve
apple crumble
FOR THE CRUMBLE: 1. Preheat oven to 180°C
30g vanilla pea protein powder or almond meal 2. In a mixing bowl, combine pea protein, flour, and
+ 1tsp extra sweetener baking powder. Stir to combine.
20g oat flour or flour of choice 3. Pour in the almond milk and nut butter, and using
20g runny nut butter your hands, mould the mixture into a dough consistency,
70-80ml almond milk adding extra liquid as necessary to bind.
1 tsp vinegar/soda 4. Crumble half the mixture into a lightly greased oven-
proof ceramic dish or small bowl.
FOR THE APPLE FILLING: 5. Meanwhile, make the filling by caramelizing the
40g diced red or green apple apples, coconut oil and sweetener in a saucepan or pan
5ml coconut oil or runny nut butter over medium heat until browned.
2 tsp natural granulated sweetener 6. Pour filling on top of your base of the crumble, before
covering with the remaining crumble.
7. Place dish in oven, and bake for 10-15 minutes.
8. Top with peanut butter, yoghurt or ice cream before
serving.
MACROS PER SERVE

89
v gf lf SERVES 1
single serve
raw cheesecake
FOR THE BASE: 1. In a mixing bowl, combine ingredients for base
15g rolled oats or quinoa flakes together until it becomes a sticky consistency.
10g nut butter 2. Press into a lined cupcake holder (or a mug/ramekin).
10g whey protein powder or 10g pea protein + 3. Whip together your filling ingredients, adding
10g sticky sweetener additional milk as needed to make it into a runny mousse
10ml almond milk consistency.
1 tsp cacao powder 4. Pour the filling on top of your base, and place in the
freezer to set for 2-5 hours.

FOR THE FILLING:
5. Serve chilled.
20g vanilla pea protein
20g nut butter
50ml milk
MACROS PER SERVE

90
gf lf SERVES 1
single serve almond butter

mug cake
microwave
mug cakes
70ml Puregg Simply Egg Whites or 1 small egg 1. In a small bowl/dish, add your protein powder,
whisked or vegan egg replacer mashed banana, almond butter and baking powder, and
30g vanilla pea protein powder or almond meal stir well to combine.
+ 1 tsp extra sweetener 2. Pour in the egg whites, and continue stirring.
1 tsp baking powder 3. Once combined, fold through any additional
20g mashed banana or yoghurt of choice inclusions.
10g almond butter or nut butter of choice 4. Pour batter into a greased mug or mini ceramic dish
(allow enough room for the cake to rise).
OPTIONAL INCLUSIONS: 5. Place in microwave for 30 seconds, then another 20-30
Crushed nuts, chocolate chips seconds. Keep an eye on it so it doesn’t overflow!
6. Serve immediately with toppings of choice.
NOTE:
You can also bake this recipe in the oven for 15-20
minutes at 180°C.
MACROS PER SERVE
1.3g fibre, 4.9g sugar)

91
gf lf SERVES 1
single serve CHOCOLATE MUD

mug cake
microwave
mug cakes
70ml Puregg Simply Egg Whites or 1 small egg 1. In a small bowl/dish, add your protein powder, almond
whisked or vegan egg replacer meal, mashed banana, cacao powder and baking powder
30g chocolate protein powder or 30g extra and stir well to combine.
almond meal + 1 tsp extra sweetener + 1 tsp 2. Pour in the egg whites, and continue stirring.
extra cacao powder 3. Once combined, fold through any additional
20g mashed banana or yoghurt of choice inclusions.
10g almond meal 4. Pour batter into a greased mug or mini ceramic dish
1 tsp cacao powder (allow enough room for the cake to rise)
1 tsp baking powder 5. Place in microwave for 30 seconds, then another 20-30
seconds. Keep an eye on it so it doesn’t overflow!
OPTIONAL INCLUSIONS: 6. Serve immediately with toppings of choice
Crushed nuts, chocolate chips

NOTE:
You can also bake this recipe in the oven for 15-20
minutes at 180°C
MACROS PER SERVE

92
v gf lf SERVES 1
single serve VEGAN CHOC CHIP

mug cake
microwave
mug cakes
20g vanilla pea protein powder or almond meal 1. In a small bowl/dish, add your protein powder, flour,
+ 1 tsp extra granulated natural sweetener baking soda and baking powder and stir well to combine.
10g oat flour or flour of choice 2. Pour in the nut butter, vanilla essence and almond milk
10g nut butter and continue stirring.
50ml almond milk 3. Once combined, fold through the chocolate chips.
1 tsp vanilla essence 4. Pour batter into a greased mug or mini ceramic dish.
1 tsp baking soda 5. Place in microwave for 1-1.5 minutes, pausing to stir
1 tsp baking powder as the mixture rises to the top (you just want to stir it
1 tsp granulated natural sweetener frequently so it doesn’t overflow!). Continue cooking and
10g dark or milk chocolate stirring in intervals until it’s a fluffy pudding consistency.
Note: you can also bake this recipe in the oven for 15-20
minutes at 180°C.
6. Serve with toppings of choice.
MACROS PER SERVE

93
v gf lf SERVES 1
single serve
peanut butter scroll

scrolls
FOR THE DOUGH: 1. Preheat oven to 180°C
10g oat flour or flour of choice 2. For the dough: In a mixing bowl, combine flour, vanilla
10g runny nut butter pea protein, and baking powder. Stir to combine.
30g vanilla pea protein powder or almond meal 3. Add in almond milk and apple cider vinegar and stir to
+ 1 tsp extra sweetener combine a ‘dough’.
60-80ml almond milk 4. Knead the dough with your hands, and using a rolling
1 tsp baking powder pin, roll it flat onto a piece of baking paper.
1 tsp apple cider vinegar 5. Spread the peanut butter filling evenly across the
1 tsp granulated natural sweetener dough until it’s covered.
6. Using your hands pinch the edge of the dough closest
FOR THE FILLING: to you and carefully roll the dough into a scroll. If it
20g nut butter of choice or powdered peanut collapses a little don’t worry! You just need it to fit into
butter mixed with milk/water your single serve ceramic dish!
7. Place in oven, and bake for 15-20 minutes.
8. Serve immediately and enjoy warm
MACROS PER SERVE *entire scroll + filling

94
v gf lf SERVES 1
single serve
cinnamon scroll
scrolls
FOR THE DOUGH: 1. Preheat oven to 180°C
10g oat flour or flour of choice 2. For the dough: In a mixing bowl, combine flour, vanilla
10g runny nut butter pea protein, and baking powder. Stir to combine.
30g vanilla pea protein powder or almond meal 3. Add in almond milk and apple cider vinegar and stir to
+ 1 tsp granulated natural sweeter combine a ‘dough’.
60-80ml almond milk 4. Knead the dough with your hands, and using a rolling
1 tsp baking powder pin, roll it flat onto a piece of baking paper.
1 tsp apple cider vinegar 5. Spread the cinnamon filling evenly across the dough
until it’s covered.
FOR THE FILLING: 6. Using your hands pinch the edge of the dough closest
10-15g cinnamon to you and carefully roll the dough into a scroll. If it
2 tsp granulated sweetener collapses a little don’t worry! You just need it to fit into
20-30ml almond milk your single serve ceramic dish!
7. Place in oven, and bake for 15-20 minutes.
8. Serve immediately and enjoy warm
MACROS PER SERVE *entire scroll + filling

95
bars & slices
Quest Bars were once a pivotal part of my fitness journey
diy quest bars
– I probably consumed 1-2 a day for 3 years straight

before realising just how much they were upsetting my
stomach, and blowing my budget!
My take on these protein bars eliminates all the

artificial sweeteners and sugar alcohols, cuts costs
by using affordable and staple ingredients, and matches
the convenience, , protein content and flavour
profile of Quest bars. Plus, these bars are bursting with
chocolate chunks or biscuit pieces. Cookie Dough would
have to be my favourite – but feel free to get creative
with your inclusions and the flavour protein powder
you use!
v gf lf SERVES 5
cookies & cream

quest bar
quest
bars
50g vanilla pea protein powder 1. In a mixing bowl, add your dry ingredients and stir to
50g runny nut butter combine.
25g vanilla whey protein powder or extra 10g 2. Pour in the almond milk and nut butter, and continue
pea protein + 15g sticky sweetener of choice stirring.
20g oat flour or flour of choice 3. Fold through the white chocolate chunks and crushed
30-50ml almond milk, as required to bind Oreos.
dough. 4. Using your hands, start to knead the mixture into a
20g white chocolate, cut into chunks dough, and using a rolling pin, roll flat onto a piece of
2 Oreos, or GF alternative, crushed baking paper.
1 tsp granulated natural sweetener 5. Place your protein dough in the freezer to set for up
to an hour, before cutting into 6 bars. Keep chilled.
STORAGE
Store in the fridge for up to 10 days or keep frozen for
up to 1 month.

98
v gf lf SERVES 5
cookie dough
quest bar
quest
bars
50g runny nut butter combine
25g vanilla whey protein powder or vegan 2. Pour in the almond milk and nut butter, and continue
option; use an additional 10g pea protein + 15g stirring.
sticky sweetener of choice 3. Fold through the chocolate chunks
20g oat flour or flour of choice 4. Using your hands, start to knead the mixture into a
20-30ml almond milk, as necessary to bind dough, and using a rolling pin, roll flat onto a piece of
dough baking paper.
20g dark chocolate, cut into chunks 5. Place your protein dough in the freezer to set for up
1 tsp natural sweetener to an hour, before cutting into 5 bars. Keep chilled.
STORAGE
up to 1 month.

99
v gf lf SERVES 5
rocky road
quest bar
quest
bars
50g chocolate pea protein powder 1. In a mixing bowl, add your dry ingredients and stir to
25g choc whey protein powder or vegan 2. Pour in the almond milk and nut butter, and continue
option: use an additional 10g pea protein + 15g stirring.
sticky sweetener of choice 3. Fold through the inclusions.
10g cacao powder dough, and using a rolling pin, roll flat onto a piece of
30-50ml almond milk (add as needed to bind) baking paper.
30g inclusions – marshmallows, choc chips, 5. Place your protein dough in the freezer to set for up
nuts, dried fruit, lollies to an hour, before cutting into 5 bars. Keep chilled.
STORAGE
up to 1 month.

100
v gf lf SERVES 5
S’mores
quest bar
quest
bars
option; use an additional 10g pea protein + 15g stirring.
sticky sweetener of choice 3. Fold through the crushed biscuits and marshmallows.
30-50ml almond milk (add as needed to bind dough, and using a rolling pin, roll flat onto a piece of
dough) baking paper.
20g crushed biscuits (GF if needed 5. Place your protein dough in the freezer to set for up
2 large mashmallows, chopped finely to an hour, before cutting into 5 bars. Keep chilled.

STORAGE
up to 1 month.

101
v gf lf SERVES 5
white choc raspberry

quest bar
quest
bars
sticky sweetener of choice 3. Fold through the chocolate and raspberries. Note; be
20g oat flour or flour of choice extra gentle with the raspberries – if you squish them up
20g white chocolate, chopped too much they’ll make the mixture very runny! Another
30g fresh raspberries, chopped option is to place them on top of the bars once formed.
10-20ml almond milk (add only as needed to 4. Using your hands, start to knead the mixture into a
bind dough) dough, and using a rolling pin, roll flat onto a piece of
1 tsp natural sweetener baking paper.
5. Place your protein dough in the freezer to set for up
STORAGE
up to 1 month.
(2,5g fibre, 2.2g sugar)

102
v gf lf SERVES 5
chocolate
peanut butter cup bars
50g choc pea protein powder 1. In a mixing bowl, add your dry ingredients and stir to
25g choc whey protein powder or vegan 2. Pour in the almond milk and nut butter, and continue
sticky sweetener of choice 3. Fold through the chunks of Peanut Butter Cup or
20g oat flour or flour of choice crushed peanut inclusions.
10g cacao powder 4. Using your hands, start to knead the mixture into a
30-50ml almond milk (add as needed to bind) dough, and using a rolling pin, roll flat onto a piece of
20g chopped Peanut Butter Cup, chopped baking paper.
OR 20g crushed peanuts + 10g dark chocolate, 5. Place your protein dough in the freezer to set for up
chopped to an hour, before cutting into 6 bars. Keep chilled.

STORAGE
up to 1 month.

103
v gf lf SERVES 5
birthday
cake
25g vanilla whey protein powder or extra 10g 2. Pour in the almond milk and nut butter, and continue
pea protein + 15g sticky sweetener of choice stirring.
20g oat flour or flour of choice 3. Fold through the chocolate and sprinkles.
30-50ml almond milk (add as needed to bind 4. Using your hands, start to knead the mixture into a
dough) dough, and using a rolling pin, roll flat onto a piece of
20g sprinkles baking paper.
20g white chocolate, chopped 5. Place your protein dough in the freezer to set for up
1 tsp natural sweetener to an hour, before cutting into 5 bars. Keep chilled.
STORAGE
up to 1 month.

104
v gf lf SERVES 5
peanut butter
jelly
25g vanilla whey protein powder or extra 2. Pour in the nut butter, and continue stirring.
additional 10g pea protein + 15g sticky 3. Fold through the crushed peanuts and raspberry jam.
sweetener of choice 4. Using your hands, start to knead the mixture into a
20g oat flour or flour of choice dough, adding milk only when necessary to bind (the jam
20g crushed peanuts should make the mixture wet enough). Using a rolling
30g raspberry jam pin, gently roll flat onto a piece of baking paper.
Up to 30ml almond milk (add as needed to bind 5. Place your protein dough in the freezer to set for up
dough) to an hour, before cutting into 5 bars. Keep chilled.

STORAGE
up to 1 month.

105
v gf lf SERVES 6
no bake
'granola' protein bars
Convenience should never mean INGREDIENTS
compromising on taste, nutritional 50g vanilla pea protein powder or almond
meal
quality or your health – so if you’re
100g banana, mashed
looking for a quick and easy on-the- 50g traditional oats or quinoa flakes
go granola bar, these are the perfect 50g runny nut butter
option! I love packing mine with 20g honey or sticky sweetener of choice
20g chocolate chips

extra nuts or chia seeds, and find 1 tsp granulated natural sweetener
that one of these can easily keep me 1-2 tbsp almond milk, as needed to bind
satisfied in between meals. OPTIONAL INCLUSIONS
Almonds, walnuts
M ETH O D
1. In a mixing bowl, add your dry ingredients and stir to
combine.
2. Add in the mashed banana, nut butter, sticky
sweetener and continue stirring.
3. Fold through the chocolate chips, and any additional
inclusions, e.g. nuts.
4. Using your hands, start to knead the mixture into a
dough, adding milk only when necessary to bind, and roll
flat onto a piece of baking paper using a rolling pin.
5. Place your protein dough in the freezer to set for up
STORAGE
up to 1 month.

106
v gf SERVES 8
rice krispy
protein bars
100g chocolate or vanilla puffed cereal 1. In a mixing bowl, combine cereal and protein powder.
40g honey or sticky sweetener of choice 2. Pour in the honey, melted chocolate and milk, and
40g dark chocolate, melted or 30ml coconut oil gently fold until all ingredients are combined. The batter
40g chocolate whey protein powder or 20g pea should be sticky.
protein + 20g extra sticky sweetener 3. Fold through any additional inclusions.
10ml almond milk or milk of choice 4. Press the batter down very firmly into a lined loaf tin
– don’t worry about crushing the cereal, you want the
OPTIONAL INCLUSIONS batter to be compact and firmly pressed together so it
Almonds, walnuts, choc chips, dried fruit, sets. Place in freezer.
sprinkles 5. Once firm and chilled, drizzle with extra melted
chocolate or protein ganache (optional), before cutting
OPTIONAL TOPPINGS into 8 pieces.
Protein ganache, melted chocolate, sprinkles

STORAGE
up to 1 month.
MACROS PER BAR (no additional inclusions or toppings)

107
Muffins
& donuts
v gf lf SERVES 5
banana
choc chip muffins
You can’t go wrong with a humble INGREDIENTS
Banana Choc Chip muffin! These easy 100g Greek yoghurt or coconut yoghurt
150g banana, mashed

to whip up with minimal ingredients,
50g peanut butter or nut butter of choice
can be frozen for meal-prep 60g oat flour or flour of choice
convenience, and re-heated whenever 30g vanilla protein powder or almond meal
20g dark choc chips

you want the melt-in-your-mouth
1 tsp baking powder
warmth of a hot muffin. Light, fluffy 1 tsp baking soda
and flavoursome – these are a staple
in my family’s weekly menu! M ETH O D
2. In a large mixing bowl, combine flour, almond meal,
baking soda, and baking powder.
3. Blend banana and Greek yoghurt together and pour
this wet mixture, along with the nut butter, into the bowl
with your dry ingredients.
4. Stir thoroughly to combine, folding through the
chocolate chips until mixed throughout the batter.
5. Pour batter evenly across 5 lightly greased muffin/
cupcake moulds.
6. Cook muffins for 15-20 minutes, or until they bounce
back when you press them.
7. Eat them fresh with a dollop of yoghurt, ice cream or
peanut butter, or store them in an airtight container in
the fridge for up to 7 days.
STORAGE
Store in the fridge for up to 7 days. Can be frozen for up
to 2 weeks.
MACROS PER SERVE *per muffin

109
v gf lf SERVES 6
carrot cake
or 12 mini
muffins
muffins
80g oat flour or flour of choice 1. Preheat oven to 180°C
80g vanilla pea protein or almond meal 2. In a large mixing bowl, combine flour, pea protein,
2 large eggs, whisked baking soda, baking powder and spices
20g nut butter or coconut oil 3. Pour in the yoghurt and almond milk, and stir
70-100g grated carrot, drained of excess liquid thoroughly to combine.
80-100ml almond milk 4. Fold through the grated carrot and any additional
3 tsp granulated natural sweetener inclusions.
1 tsp baking powder 5. Pour batter evenly across 6 lightly greased muffin/
1 tsp baking soda cupcake moulds.
1-2 tsp cinnamon 6. Cook muffins for 25-30 minutes.
1 tsp nutmeg 7. Eat them fresh, or allow to cool before frosting and/or
storing them in an airtight container in the fridge for up
OPTIONAL INCLUSIONS to 7 days.
Walnuts, raisins
STORAGE
OPTIONAL FROSTING Store in the fridge for up to 7 days.
Cream cheese or Greek yoghurt
MACROS PER BAR (no additional inclusions or toppings)

110
gf SERVES 5
banana zucchini
mini snack muffins
These little Snack Muffins are INGREDIENTS
for those of you who need a little 100g banana, mashed
sweet something after a meal –

20g oat flour or flour of choice
40g vanilla protein powder or almond meal

but don’t want to reach for anything 80-100g grated zucchini, drained of excess liquid
unnecessarily calorie-dense or filling. 100ml Puregg Simply Egg Whites
1 tsp baking powder

They’re light, packed full of protein
1 tsp baking soda
and easily add an extra serve of fruit
and veggie in your day! Choc chips are OPTIONAL
Dark choc chips, grated carrot, cinnamon, cacao

optional…though highly recommended!
powder
M ETH O D
2. In a large mixing bowl, combine flour, almond meal,
3. Pour in the mashed banana and egg whites, and stir
thoroughly to combine.
4. Fold through the grated zucchini.
cupcake moulds.
6. Cook muffins for 15-20 minutes.
7. Eat them fresh, or store them in an airtight container
in the fridge for up to 7 days.
STORAGE

111
v gf lf SERVES 5
double
choc muffins
50g almond meal 2. In a large mixing bowl, combine flour, almond meal,
30g chocolate pea protein powder pea protein, cacao powder, baking soda, and baking
2 large eggs, whisked or 120ml Puregg Simply powder.
Egg Whites or 2 vegan egg replacers 3. Pour in the whisked egg and almond milk, and mix
150ml almond milk thoroughly to combine.
2 tbsp cacao powder 4. Fold through the chocolate chips until mixed evenly
30g dark choc chips throughout the batter.
1 tsp baking powder 5. Pour batter evenly across 5 lightly greased muffin/
1 tsp baking soda cupcake moulds.
OPTIONAL FROSTING 7. Eat them warm from the oven, or store them in an
See suggested frosting recipes on page 148 airtight container in the fridge for up to 7 days.
STORAGE
Store in the fridge for up to 7 days. Can be frozen
without frosting for up to 2 weeks.
MACROS PER SERVE *per muffin (not including frosting)

112
v gf lf SERVES 5
blueberry
white choc muffins
These are my ultimate bakery-style muffins INGREDIENTS
– they’re firm and tender on the outside, 100g Greek yoghurt or yoghurt of choice
60g vanilla pea protein or almond meal

fluffy on the inside, and the white chocolate
chips and blueberries just melt in your 2 large eggs, whisked or egg replacer
mouth. I find that these muffins are packed 40-50ml almond milk
50g frozen or fresh blueberries

with so much flavour that I personally don’t
20g white chocolate, cut into chunks
need to frost them, but feel free to whip up 1 tsp baking soda
a batch of cream cheese frosting to take 1 tsp baking powder
1 tsp sweetener
these to the next level. You could also
substitute the blueberries for raspberries if
that’s your preferred flavour combo! M ETH O D
2. In a large mixing bowl, combine flour, pea protein,
3. Pour in the whisked eggs, yoghurt and almond milk,
and mix thoroughly to combine.
4. Gently fold through the white chocolate chips and
blueberries until mixed evenly throughout the batter.
cupcake moulds.
7. Eat them warm from the oven, or store them in an
airtight container in the fridge for up to 7 days.
STORAGE
Store in the fridge for up to 7 days. Can be frozen for up

to 2 weeks.

113
v gf SERVES 4
iced chocolate
protein donuts
Krispy Kreme who?! These donuts are INGREDIENTS
light, fluffy and soft, not like the heavy, 50g chocolate pea protein powder
20g almond meal

deep-fried or dry donuts that you might
20g nut butter of choice
reach for at a supermarket or service 20g oat flour or flour of choice
station. They’re high in protein, wholly 70ml Puregg Simply Egg Whites or 1 egg, whisked or
vegan egg replacer

satisfying and completely decadent.
80-100ml almond milk
Another treat without any compromise 2 tbsp cacao powder
to your cravings or health. 1 tsp baking powder
STORAGE
Store in the fridge for up to 7 days, or freeze for OPTIONAL INCLUSIONS:
up to 2 weeks. Choc chips
INGREDIENTS FOR THE ICING:
20g dark chocolate
M ETH O D
2. For the donuts: Mix all ingredients together in a large
mixing bowl until combined into a batter.
3. Pour batter across a donut (or muffin) tin, and bake
for 15-20 minutes. Allow to cool completely before icing.
4. For the icing: Melt chocolate in the microwave or over
a saucepan of boiling water.
5. Dip and coat each donut in the melted chocolate, and
place on baking paper and in the fridge or freezer to set
before serving.
MACROS PER SERVE *per donut (icing included)

114
v gf lf SERVES 6
banana bread
donuts
FOR THE DONUTS: 1. Preheat oven to 180°C.
200g banana, mashed 2. For the donuts: Mix all ingredients together in a large
60g vanilla pea protein or almond meal mixing bowl until combined into a batter.
60g oat flour or flour of choice 3. Pour batter across a donut (or muffin) tin, and bake
40g nut butter or coconut oil for 15-20 minutes. Allow to cool completely before icing.
60-80ml almond milk 4. For the icing: Mix white chocolate and coconut oil
1 tbsp cinnamon together and melt in the microwave or over a saucepan
1 tsp baking soda or vinegar of boiling water.
1 tsp baking powder 5. Dip and coat each donut in the melted chocolate, and
place on baking paper and in the fridge or freezer to set
OPTIONAL: before serving (Note: these DO taste delicious warm,
Walnuts, choc chips but the icing will melt everywhere, so I suggest eating
them chilled!)
INGREDIENTS FOR THE ICING:
5ml coconut oil STORAGE
40g vegan white chocolate or use milk/dark Store in the fridge or freezer for up to 7 days.
alternative
MACROS PER SERVE *per donut (icing included)

115
v gf lf SERVES 4
glazed cinnamon
donuts
FOR THE DONUTS: 1. Preheat oven to 180°C.
40g almond meal 2. For the donuts: Mix all ingredients together in a large
40g vanilla pea protein mixing bowl until combined into a batter.
70ml Puregg Simply Egg Whites or 1 egg 3. Pour batter across a donut (or muffin) tin, and bake
whisked, or 1 vegan egg replacer for 20-25 minutes. Allow to cool completely before
40g nut butter or coconut oil removing from the donut pan.
60-80ml almond milk 4. For the glaze: Mix the sweetener, cinnamon and
2-4tsp cinnamon almond milk together until combined into a syrup.
1-2 tsp granulated natural sweetener 5. Drizzle the glaze across the cooled donuts before
1 tsp baking soda or vinegar serving.
1 tsp baking powder 6. Enjoy freshly baked, heat up before eating, or keep
refrigerated for up to 7 days.
FOR THE GLAZE:
2-4 tsp natural granulated sweetener STORAGE
2-4 tsp cinnamon Store in the fridge for up to 7 days. Can be frozen. Can
Splash of almond milk be heated up before serving.
MACROS PER SERVE *per donut (glaze included)

116
Brownies,
Blondies &
Bread
v gf lf SERVES 8
white choc
berry blondies
30g almond meal 2. To a large mixing bowl, add protein powder, baking
50g vanilla pea protein powder soda, oat flour, nut butter and almond milk. Stir well to
50g peanut butter or nut butter of choice combine.
80ml almond milk 3. Gently fold through white choc chips and strawberries.
30g white chocolate 4. Pour into a lined loaf/brownie tin and bake in the oven
50g fresh strawberries, sliced for 30-40 minutes.
1 tsp baking soda 5. Transfer to a cooling rack and allow to cool completely
(or refrigerate) before slicing into 8 pieces
STORAGE
Store in the fridge for up to 7 days
MACROS PER SERVE *per blondie

118
v gf SERVES 8
fudgy
cookie dough blondies
These blondies are a weakness of INGREDIENTS
mine – they’re thick, dense and gooey, 200g tinned chickpeas, rinsed and drained of excess
liquid
loaded with chocolate chips and have a
30g vanilla pea protein or almond meal + 1 tsp extra
wholesome nutty flavour from the granulated natural sweetener
chickpeas. The worst part is waiting for 50g nut butter
100ml almond milk

them to cool before slicing, but I promise
20g honey or sticky sweetener of choice
you, they’ll set better and be easier to 20g dark chocolate, cut into chips
portion control if you can just hold off 2 tsp granulated natural sweetener of choice
1 tsp baking soda

digging in straight away…are you up for
the challenge?
M ETH O D
2. To a large bowl, add pea protein, baking soda and
sweetener. Stir to combine.
3. Blend the chickpeas and almond milk together into
a puree. Pour this puree into the bowl with the dry
ingredients, and stir to combine
4. Fold through the nut butter, honey and chocolate
chips.
5. Pour batter into a lined brownie tin, and bake in the
oven for 20-25 minutes.
6. Allow the blondies to cool completely (I suggest
setting them in fridge to really firm up), before cutting
them into 8 pieces.
STORAGE

119
v gf lf SERVES 8
fluffy choc chip

protein blondies
A slight variation on the previous recipe, INGREDIENTS
this version skips the chickpeas (I know 80g vanilla pea protein or almond meal
50g nut butter

they’re not everyone’s thing!), and instead
100ml almond milk
relies on flour and protein powder to 30g oat flour or flour of choice
create a soft, fluffy blondie that’s just as 1 large egg, whisked or 60ml Puregg Simply Egg
indulgent. I honestly can’t pick

Whites or vegan egg replacer
30g dark chocolate, cut into chips

between the two recipes, so I suggest 2tsp granulated natural sweetener of choice
making a batch of both before deciding 1 tsp baking soda
whether you’re Team Fudgy or Team Fluffy.
M ETH O D
2. To a large bowl, add pea protein, flour, baking soda
and sweetener. Stir to combine.
3. Pour in the almond milk, nut butter and whisked egg,
and stir well.
4. Fold through the chocolate chips.
5. Pour batter into a lined brownie pan, and bake in the
oven for 20-25 minutes.
6. Allow the blondies to cool completely (I suggest
setting them in fridge to really firm up), before cutting
them into 8 pieces.
STORAGE

120
v gf lf SERVES 6
salted caramel
banana blondies
150g banana, mashed 1. Preheat oven to 180°C
60g vanilla pea protein or almond meal 2. To a large bowl, add mashed banana, pea protein, baking
30g nut butter soda and sweetener. Stir to combine.
50ml almond milk 3. Pour in the almond milk and nut butter, and stir until
2 tsp granulated natural sweetener of choice combined.
1 tsp baking soda 4. Fold through any additional inclusions.
5. Pour half the batter into a lined brownie pan.
OPTIONAL INCLUSIONS: 6. Meanwhile, make the salted caramel by combining all
Dark chocolate, cut into chips, walnuts ingredients in a small mixing bowl. Stir to combine, adding
almond milk as necessary to thin the mixture slightly (you don’t
FOR THE ‘SALTED CARAMEL’: want it too runny!).
20g honey or sticky sweetener of choice 7. Pour this caramel over the batter, before covering with the
10g salted caramel whey protein powder or remaining batter.
extra 10g sticky sweetener of choice 8. Bake mixture in the oven for 20-25 minutes.
30g nut butter of choice 9. Allow the blondies to cool completely (I suggest setting them
1 tsp granulated natural sweetener in fridge to really firm up), before cutting them into 6 pieces.
Splash of almond milk or milk of choice Keep refrigerated in an airtight container for up to 7 days.
STORAGE

121
These gooey and fudgy brownies are
one of the easiest recipes to
make. Made with a secret serve of
veggies, without grains, sugar or egg
and packed full of protein – there’s
not a lot these brownies can’t do.
Another one of my favourite recipes,
and one that doesn’t last very long
when I whip up a batch!
PEANUT BUTTER GANACHE BROWNIES

v gf lf SERVES 8
peanut butter
ganache brownies
FOR THE BROWNIES: 1. Preheat oven to 180°C
160g pumpkin or sweet potato, boiled and mashed 2. To a large bowl, add pea protein, baking soda and
into a puree cacao powder. Stir to combine.
50g chocolate pea protein powder or almond meal 3. Pour the pumpkin puree, nut butter and almond milk
30g dark chocolate, melted into the bowl with the dry ingredients. Stir to combine.
20g nut butter 4. Fold through the melted chocolate and any additional
50-60ml almond milk inclusions.
1-2 tbsp cacao powder 5. Pour batter into a lined brownie pan, and bake in the
1 tsp baking soda or vinegar oven for 20-25 minutes.
6. Meanwhile, to make the ganache, mix all ingredients

(except the extra nut butter for drizzling) together in a
Choc chips, walnuts, raisins
large mixing bowl, adding milk only as necessary to whip
into the desired consistency.

FOR THE PROTEIN GANACHE:
7. Allow the brownies to cool completely before
15g chocolate pea protein or 20g cacao powder
frosting with the ganache, drizzling with nut butter and
30g dark chocolate, melted
any additional toppings. Cut into 8 pieces and serve
10g coconut oil or nut butter
immediately, or keep refrigerated in an airtight container
1-2tbsp almond milk, as needed to whip into a
for up to 7 days.
ganache
2 tsp natural granulated sweetener STORAGE

Extra nut butter for drizzling, crushed peanuts,
almonds, chocolate chunks

note :
The ganache will set and go hard in the fridge – if you
want the ganache to stay soft, serve immediately or
make fresh as you serve.
MACROS PER SERVE *per brownie + ganache

123
v gf lf SERVES 8
fudgy
"nutella" brownies
50g chocolate protein powder or almond meal 1. Preheat oven to 180°C.
+ 1tsp extra cacao powder 2. To a large bowl, add pea protein, baking soda, cacao powder
50g hazelnuts, ground/blended into a ‘flour’ and hazelnut ‘flour’ and stir to combine.
100g banana, mashed or 100g yoghurt of 3. Blend the banana and almond milk into a puree, and pour
choice into the bowl with the dry ingredients. Stir to combine.
50ml almond milk 4. Pour in the melted chocolate, and mix well. Fold through
40g chocolate, melted extra hazelnuts (optional).
2 tsp cacao powder 5. Pour batter into a lined brownie pan, and bake in the oven
1 tsp baking soda or vinegar for 20-25 minutes.
6. Allow to cool completely before cutting into 8 brownies.
Extra whole hazelnuts as inclusions STORAGE
MACROS PER SERVE *per brownie

124
banana
bread
These two Banana Bread variations are
both fluffy and light on the inside,
firm on the outside (meaning they’re
toaster-friendly!) and just the right level
of sweetness. Without any oil or added
sugar, they’re the ideal treat to enjoy on
a daily basis for breakfast, an on-the-go
snack or even dessert.
gf lf SERVES 12
protein
12 slices
or 6 large
banana bread
muffins,
250ml Puregg Simply Egg Whites 2. To a large bowl, add mashed banana, pea protein, flour,
100g vanilla pea protein or 100g almond meal baking soda, baking powder and cinnamon. Stir to combine.
100g peanut butter or nut butter of choice 3. Pour in the nut butter and egg whites, and mix thoroughly.
100g oat flour or flour of choice 4. Fold through any additional inclusions.
2-3 tsp cinnamon 5. Pour batter into a lined loaf, top with extra banana slices,
1 tsp baking soda or vinegar and bake in the oven for 30-35 minutes.
2 tsp baking powder 6. Allow to cool completely before cutting into 12 slices.
OPTIONAL INCLUSIONS: STORAGE
Walnuts, banana chunks, choc chips Store in the fridge for up to 7 days, or freeze without frosting
for up to 2 weeks.
OPTIONAL FROSTING:
note :
See Frostings recipes for ideas
Can be made into muffins.
MACROS PER SERVE *per slice/muffin

126
v gf lf SERVES 12
classic
12 slices or
6 large
banana bread
muffins
120g vanilla pea protein or almond meal 2. To a large bowl, add mashed banana, flour, almond meal,
100g flour of choice baking soda, baking powder and cinnamon. Stir to combine.
80g nut butter or 60ml coconut oil 3. Pour in the nut butter and almond milk, and mix thoroughly.
200ml almond milk 4. Fold through any additional inclusions.
2 large eggs whisked or 2 vegan egg replacers 5. Pour batter into a lined loaf, top with extra banana slices,
2-4 tsp cinnamon and bake in the oven for 30-35 minutes.
2 tsp baking soda or vinegar 6. Allow to cool completely before cutting into 12 slices.
2 tsp baking powder

STORAGE
OPTIONAL INCLUSIONS: Store in the fridge for up to 7 days, or freeze without frosting
Walnuts, banana chunks, choc chips for up to 2 weeks.
OPTIONAL FROSTING:
See Frostings recipes for ideas

note :
Can be made into muffins.
MACROS PER SERVE *per slice/muffin

127
cookies
v gf lf SERVES 6
white choc
or 12 mini
cookies
macadamia cookies
50g vanilla pea protein powder or almond meal 1. Preheat oven to 180°C.
80g runny nut butter 2. In a large mixing bowl, combine pea protein, flour, almond
40g oat flour or flour of choice meal, baking soda, baking powder and granulated sweetener.
10g almond meal or pea protein 3. Pour in the nut butter and almond milk, and mix thoroughly
100ml almond milk to combine into a dough.
20g white chocolate chips 4. Fold through white chocolate chips and macadamias.
25g macadamia nuts, halved 5. Using your hands, mould the dough into 6 large (or 12 mini)
1 tsp vanilla essence cookies, and place on a lined baking tray. Press down and
1 tsp baking soda or vinegar flatten cookies gently before placing in the oven.
1 tsp baking powder 6. Bake for 20-25 minutes or until golden brown.
1 tsp natural granulated sweetener 7. Enjoy freshly warm, or allow to cool completely before
refrigerating in an airtight container for up to 7 days.
STORAGE
Store in the fridge for up to 7 days, or freeze for up to 2 weeks.
MACROS PER SERVE *per cookie (1/6 recipe)

129
v gf lf SERVES 5
choc chip
protein cookies
These one-bowl protein cookies are thick, INGREDIENTS
soft and soft and chewy with 50g vanilla pea protein powder or almond meal
60g Puregg Simply Egg Whites or 1 egg or vegan egg

chocolate chips. Fresh out of the oven
replacer
they’re warm and gooey, but they’ll firm 50g runny nut butter
up a bit once cooled. I love crumbling one 30g oat flour or flour of choice
60-80ml almond milk

over my oats for dessert or eating two
30g dark or milk chocolate chips
sandwiched with my favourite ice cream… 1 tsp baking soda or vinegar
the possibilities are endless with this 1 tsp baking powder
1 tsp natural granulated sweetener

classic treat!
M ETH O D
2. In a large mixing bowl, combine pea protein, flour,
baking soda, baking powder and granulated sweetener.
3. Pour in the egg whites, nut butter and almond milk,
and mix thoroughly to combine into a dough.
4. Fold through chocolate chips.
5. Using your hands, mould the dough into 5 large
cookies, and place on a lined baking tray. Press down
and flatten cookies gently before placing in the oven.
6. Bake for 20-25 minutes or until golden brown.
7. Enjoy freshly warm, or allow to cool completely before
STORAGE
Store in the fridge for up to 7 days, or freeze for up to 2
weeks.
MACROS PER SERVE *per cookie

130
v gf lf SERVES 6
pb and j
cookies
FOR THE OAT BISCUITS: 1. Preheat oven to 180°C
50g oat flour or flour of choice 2. For the biscuits: Mix all ingredients together in a large mixing
50g vanilla pea protein powder or almond meal bowl until combined into a dough.
50g peanut butter or nut butter 3. Roll into 6 even sized biscuits and press down on lined baking
20g honey or sticky sweetener of choice paper, using your fingers to curl the edges up and create a
40-80ml almond milk ‘well’ in the centre of the biscuits.
1 tsp baking soda or vinegar 4. Fill each centre with an even amount of nut butter and jam,
1 tsp baking powder sprinkle with crushed peanuts and place on baking tray.
1 tsp natural granulated sweetener 5. Bake for 20-25 minutes or until golden brown.
6. Enjoy fresh, or keep refrigerated in an airtight container for

INGREDIENTS FOR THE PB & J FILLING:
up to 5 days.
20g peanut butter or nut butter
20g natural raspberry jam or homemade chia STORAGE

jam
OPTIONAL:
Extra crushed peanuts
MACROS PER SERVE *per cookie (+ filling)

131
v gf lf SERVES 6
vegan
or 12 mini
cookies
choc chip buttery cookies

Some people love soft, chewy choc chip INGREDIENTS
cookies, others prefer a crunchy and 50g vanilla pea protein powder or almond meal
100g runny nut butter

crumbly, cookie. These are for the Crumbly
Cookie monsters – and while they won’t 60-80ml almond milk
crumble in your hands, they will definitely 30g vegan or dark chocolate chips
melt in your mouth with a shortbread-

1 tsp vanilla essence
1 tsp baking soda or vinegar

style texture. I could eat a whole batch 1 tsp baking powder
of these cookies and over the course 1 tsp natural granulated sweetener
of trialing the recipe to make it this

perfect…I probably have. M ETH O D
2. In a large mixing bowl, combine pea protein, flour,
baking soda, baking powder and granulated sweetener.
3. Pour in the nut butter and almond milk, and mix
thoroughly to combine into a dough.
4. Fold through chocolate chips
5. Using your hands, mould the dough into 6 large (or
12 mini) cookies, and place on a lined baking tray. Press
down and flatten cookies gently before placing in the
oven.
6. Bake for 20-25 minutes or until golden brown.
7. Enjoy freshly warm, or allow to cool completely before
STORAGE
Store in the fridge for up to 7 days, or freeze for up to 2
weeks.

132
savoury
gf lf SERVES 6
sweet potato
hash browns
INGREDIENTS
150g sweet potato or 150g butternut pumpkin
100ml Puregg Simply Egg Whites or 2 large eggs, whisked
25g coconut flour or flour of choice
1 tsp paprika
Salt and pepper, to taste
1/2 - 1 tbsp extra virgin olive oil spray or coconut oil, for
cooking
TOPPING SUGGESTIONS:
Smashed avocado, bacon, poached eggs or sautéed
mushrooms!
M ETH O D
1. Wash and peel sweet potato, before grating it. Squeeze the
grated sweet potato of excess water, and add to a large mixing
bowl.
2. To the mixing bowl, add flour, egg whites and seasoning. Stir
to combine.
3. Spray/pour oil into a pan or skillet, and heat on medium-high.
4. Scoop even amounts of the mixture onto the pan, and cook
for 3-5 minutes before flipping over and cooking the other side.
Your hash browns should become brown and crispy.
5. Remove from pan once cooked, and serve immediately, or
allow to cool before transferring to an airtight container to be
STORAGE
Store in the fridge for up to 7 days. Can be reheated.
MACROS PER SERVE *per hash browns

134
v gf SERVES 15
peanut butter
falafels
200g tinned chickpeas, drained and rinsed. 1. Preheat oven to 180°C.
100g butternut pumpkin, cooked or sweet 2. Blend chickpeas, oats and pumpkin together until
potato combined.
20g oat flour or flour of choice 3. Stir in lemon juice and chopped coriander
30g all natural peanut butter or nut butter of 4. Add in baking powder, salt and pepper and cumin
choice 5. Fold mixture with hands until combined into a
1 tsp lemon juice consistency that you can roll with your hands.
1 tsp baking powder 6. Roll mixture into 15 even sized balls (approx. 20g per
1 tbsp coriander, finely chopped falafel).
1-2 tsp cumin (to taste) 7. Cook for 20-25 minutes, or until golden brown.
A pinch of salt and pepper 8. Enjoy warm or allow to cool completely before storing
in an airtight container in the fridge for up to 7 days.
STORAGE
Serve fresh or store in the fridge for up to 7 days. Can
be frozen for up to 2 weeks, and reheated.
MACROS PER SERVE *per falafel

135
v gf SERVES 15
pumpkin
falafels
INGREDIENTS
300g pumpkin, boiled and mashed into a puree
10g almond meal
100g natural store-bought hummus or
homemade hummus
Pinch of salt
1 tsp vinegar
1 tsp baking powder
OPTIONAL
1 tsp coriander, cumin, chili flakes
M ETH O D
1. Preheat oven to 180°C.
2. In a mixing bowl, add your flour, almond meal and baking
powder. Stir until combined.
3. Pour in the hummus, vinegar and pumpkin puree, and
continue stirring until combined. Add a pinch of salt and
optional herbs like coriander.
4. Scoop the mixture onto baking paper, making 15 even-
sized mounds.
5. Bake for 15-20 minutes, before taking out of the oven to
roll into balls once they have cooked a little more and are
firm enough to mold. Bake for another 15-20 minutes.

note :
Serve as an appetiser or snack with hummus or STORAGE
smashed avocado, toss throughout a salad, add
Serve fresh or store in the fridge for up to 7 days. Can be
to your salad wrap, or use as “meatballs” in your
frozen for up to 2 weeks, and reheated.
favourite Bolognese dish!
MACROS PER SERVE *per falafel

136
gf lf SERVES 6
vegetable
fritters
150g pumpkin or sweet potato, peeled and 1. To a large mixing bowl, add grated zucchini, boiled
boiled until soft. pumpkin, and mash to combine.
100g zucchini, grated and drained of excess 2. Pour in the flour, egg whites and seasoning. Stir to
liquid combine.
50g carrot, peeled, grated and drained of 3. Add oil to a pan or skillet, and heat on medium-high.
excess liquid 4. Scoop even amounts of the mixture onto the pan, and
1 large egg, whisked or 60ml Puregg Simply cook for 3-5 minutes before flipping over and cooking
Egg Whites the other side. Your fritters should become brown and
50g buckwheat flour or flour of choice crispy.
20g almond meal 5. Serve immediately, or allow to cool before transferring
Chopped chives to an airtight container to be refrigerated for up to 7
Salt and pepper, to taste days.
½- 1 tbsp extra virgin olive oil spray or coconut
oil, for cooking. STORAGE:
Serve fresh or store in the fridge for up to 7 days. Can

OPTIONAL:
be frozen for up to 2 weeks, and reheated.
Grated Tasty cheese, crumbled feta cheese,
peas, SERVING SUGGESTIONS:
Serve as an appetiser or snack with Greek yoghurt,
Tzatziki or smashed avocado, toss through a salad, add
to your salad wrap, or use as a ‘patty’ in a Veggie Burger.
MACROS PER SERVE *per fritter

137
gf lf SERVES 5
cheesy protein
muffins
Growing up, my Mum used to always make my INGREDIENTS
sister and I Cheese Muffins as an afternoon tea 100g grated Tasty cheese or vegan cheese
200ml Puregg Simply Egg Whites or 3 large eggs

snack. As much as I have always had a sweet-
whisked
tooth – these were probably the number one 50g buckwheat flour or flour of choice
treat I always requested Mum to make. The 1 tsp baking powder
1-2 tsp paprika (to taste)

muffins are light and fluffy, but the melted
Pinch or two of salt
cheese makes them so flavoursome,
soul-warming and hearty. These would be OPTIONAL EXTRAS:
perfect as an on-the-go savoury snack, could Grated zucchini, pumpkin cubes, grated carrot
be cut in half and topped with some smashed

avocado or toasted and dipped in your favourite
soup for dinner! M ETH O D
1. Preheat oven to 180°C.
2. To a large bowl, add all ingredients and stir to
combine.
3. Pour the batter across 5 greased muffin moulds.
4. Bake in the oven for 25-30 minutes, or until
golden brown.
5. Serve while warm, or allow to cool and keep
STORAGE
Serve fresh or store in the fridge for up to 7 days.
Can be frozen for up to 2 weeks, and reheated.

138
gf lf SERVES 1

pizza omelette
200ml Puregg Simply Egg Whites 1. Preheat oven to 180°C.
100g veggie fillings of choice; diced pumpkin, 2. To a large mixing bowl, add liquid egg whites, baking
mushrooms, asparagus, spinach, cheese, ham etc. powder and seasonings. Whisk well to combine.
1 tsp baking powder 3. Fold through any additional vegetables or cheese/meat.
Seasonings of choice e.g. nutritional yeast, 4. Pour into a greased dish and bake for 15-20 minutes, or
chilli flakes until golden brown on top.
Pinch of Himalayan pink salt and pepper 5. Remove from oven once cooked, and serve immediately.
MACROS PER SERVE (based on inclusion of standard 100g mixed veggies)

139
These scrolls were a recipe I made up on the
spot one day – and didn’t stop talking about
for the remaining week. I was so excited to
whip up a creation that seemed almost too
easy and too good to be true. The dough
of these scrolls is just like an authentic
Italian thin-crust pizza and bakes golden-
brown and crispy. The filling is up to you – I
personally can’t go past some grated cheese
and mushrooms, but feel free to add ham,
pineapple etc…. the possibilities are endless!
PIZZA SCROLLS
v gf SERVES 6
pizza
scrolls
INGREDIENTS FOR THE PIZZA BASE: 1. Preheat oven to 180°C.
150g plain Greek yoghurt or yoghurt of choice 2. To a large mixing bowl, add all ingredients for the
100g buckwheat flour or flour of choice pizza base, and stir well to combine.
1 tsp baking soda or vinegar 3. Using your hands, begin to mould the batter into a
Pinch of salt dough.
Optional spices/herbs: 1-2 tsp each oregano, 4. Roll into a ball and press down on baking paper
paprika, chilli, to taste 5. Roll flat with a rolling pin until you have an even
stretch of dough.
FILLINGS: 6. Top dough evenly with pizza sauce, before sprinkling
over with cheese and any other additional fillings of

50g pizza sauce or tomato paste
choice.
50g grated cheese or nutritional yeast
7. Pinch the edge of the dough closest to you and begin
Veggies/meat of choice
rolling into a scroll. It should form a log shape once all
rolled up.
8. Cut the log into 6 mini scrolls and place each on a
lined baking tray.
9. Place in the oven and bake for 20-25 minutes, or until
the cheese is melted and the edges of the scroll are
crispy/golden brown.
an airtight container in the fridge.
STORAGE
MACROS PER SERVE *per scroll (+ fillings)

141
gf SERVES 1
single serve
mini pizza
60g plain Greek yoghurt 2. To a large mixing bowl, add all ingredients for the base,
30g buckwheat flour or flour of choice and stir well to combine.
1 tsp baking soda or vinegar 3. Using your hands, begin to mould the batter into a dough.
Pinch of salt 4. Roll into a ball and press down to form your mini pizza
Optional spices/herbs: 1-2 tsp each oregano, base on a lined baking tray.
paprika, chilli, to taste 5. Top with cheese and any other additional toppings of
choice.
TOPPINGS: 6. Fold through any additional vegetables or cheese/meat.
7. Place in the oven and bake for 20-25 minutes, or until the
20g grated cheese or nutritional yeast
cheese is melted and the edges of the base are crispy.
Veggies/meat of choice
8. Serve immediately, or allow to cool before storing in an
airtight container in the fridge for up to 5 days.
STORAGE:
Serve fresh or store in the fridge for up to 5 days. Can be
reheated. Base alone (without toppings) can be frozen for up
to 2 weeks.
MACROS PER SERVE (toppings not included)

142
gf lf SERVES 8
mini egg white

Frittatas
480ml Puregg Simply Egg Whites 1. Preheat oven to 180°C.
250g veggie fillings of choice; diced and boiled 2. To a large mixing bowl, add liquid egg whites, baking
pumpkin, mushrooms, asparagus, spinach etc. powder and seasonings. Whisk well to combine.
1 tsp baking powder 3. Fold through any additional vegetables or cheese/meat.
Seasonings of choice e.g. nutritional yeast, 4. Scoop even amounts of the mixture across a greased/lined
chilli flakes muffin tin and place in the oven. Bake for 15-20 minutes, or
Pinch of Himalayan pink salt and pepper until golden brown.
5. Remove from oven once cooked, and serve immediately, or

OPTIONAL:
allow to cool before transferring to an airtight container to
Grated cheese, ham, tuna
be refrigerated for up to 7 days.
STORAGE:
MACROS PER FRITTATA (based on inclusion of 250g standard mixed veggies)

143
v gf SERVES 8
mini vegan
quiches
160g chickpea flour 1. Preheat oven to 180°C.
50g diced butternut pumpkin, boiled 2. To a large mixing bowl, add chickpea flour, water, baking
200ml water or milk of choice soda and seasonings. Stir well to combine.
1 tsp baking soda or vinegar 3. Fold through any additional vegetables.
1 tsp baking powder 4. Scoop even amounts of the mixture across a greased/lined
Seasonings of choice e.g. nutritional yeast, muffin tin and place in the oven. Bake for 15-20 minutes, or
chilli flakes until golden brown.
Pinch of Himalayan pink salt and pepper 5. Remove from pan once cooked, and serve immediately, or
allow to cool before transferring to an airtight container to

OPTIONAL:
be refrigerated for up to 5 days.
Extra fillings of choice; mushrooms, asparagus,
spinach, vegan bacon etc. STORAGE:
MACROS PER SERVE *per quiche

144
v gf SERVES 6
MINI CHICKPEA
WRAPS
These wraps are probably the easiest recipe INGREDIENTS
from the e-Book, but they’re also one of the 80g chickpea flour
most versatile. With a few simple 200ml water or milk of choice
1 tsp baking soda or vinegar

ingredients and only minutes to cook, you can Seasonings of choice e.g. nutritional yeast, chilli
whip up a wrap that isn’t crumbly, is packed full flakes
Pinch of Himalayan pink salt and pepper

of fibre and protein from the chickpea flour,
½- 1 tbsp extra virgin olive oil spray or coconut
has a mild taste that won’t overpower anything oil, for cooking.
you fill them with and can be reheated without
going tough or rubbery. I fill mine with loads of M ETH O D
fresh salad and falafels, but you could also use 1. To a large mixing bowl, add all ingredients and
them as a Pizza Base, as a Naan bread for your stir to combine.
2. Add oil to a pan or skillet, and heat on medium-

curry or cut them into triangles and toast them
high.
for some Nacho chips! 3. Scoop even amounts of the mixture onto the
pan, and cook for 3-5 minutes before flipping over
and cooking the other side. Your wraps should be
thin, and like a Naan bread consistency.
4. Remove from pan once cooked, and serve
immediately, or allow to cool before transferring
to an airtight container to be refrigerated for up
to 5 days.
STORAGE
Can be reheated.
MACROS PER SERVE *per wrap

145
This is probably my all-time favourite
savoury recipe I’ve created – it’s fluffy,
flavoursome and so satisfying. The
slices can easily be toasted, they can be
frozen and reheated, and you also have
the option to bake the recipe into muffins
or ‘burger buns’! I love toasting mine
and topping with smashed avocado and
poached eggs, or sandwiching them with a
veggie patty and some cheese.
PUMPKIN BREAD/MUFFINS
v gf SERVES 12
pumpkin
bread/muffins
300g butternut pumpkin, boiled. 1. Preheat oven to 180°C fan forced.
220g lentil flour or flour of choice 2. Microwave/boil your pumpkin until soft.
80g almond meal 3. Using a hand-held blender or food processor, blend
1 large egg, whisked or vegan egg replacer pumpkin and egg whites into a smoothie consistency and
100ml Puregg Simply Egg Whites or 2 x extra pour into a large mixing bowl.
eggs, whisked or 2 x extra vegan egg replacer 4. Whisk through the egg, and stir well to combine wet
1 tsp baking powder ingredients.
1-2 tsp apple cider vinegar 5. Stir through the almond meal and lentil flour.
A pinch of salt 6. Add the baking soda and apple cider vinegar and mix
through until combined.

OPTIONAL:
7. Add a pinch of salt and pour into a lined loaf tin.
20g sunflower seeds, for sprinkling 8. Sprinkle the top of the batter with more salt and
optional seeds, and bake in the oven for around 45

STORAGE
minutes (muffins/buns will take only 20-30 minutes).
Serve fresh or store in the fridge for up to 7 days. 9. Once cooked, transfer to a cooling rack. Ideally, wait a
Can be frozen for up to 2 weeks, and reheated. couple of hours before slicing into 12 even pieces.

147
frostings
SERVES 10 PER RECIPE
frostings
Note: I have accounted for any of these ‘extra’ recipes in the macros of the recipes that I’ve
used them in (e.g. the Peanut Butter Ganache Brownie macros include the ganache itself), but
feel free to swap them around and use whichever topping/filling you want for the recipes!
E.g. you could top your Banana Bread with a Cream Cheese Frosting, or top any of the
Brownie recipes with a Chocolate Ganache.
GOOEY SALTED CARAMEL (V)

INGREDIENTS METHOD
40g nut butter of choice 1. Combine the nut butter, sticky sweetener and
40g honey or sticky sweetener of choice granulated sweetener in a mixing bowl. Stir well.
1-2 tbsp almond milk, as needed 2. Add milk as necessary and continue to stir to
1 tsp granulated natural sweetener combine into a sticky ‘caramel’ consistency.
3. Can be served immediately, refrigerated,
reheated, frozen and/or baked inside of treats.
PROTEIN SALTED CARAMEL

INGREDIENTS METHOD
40g nut butter of choice 1. Combine the nut butter, sticky sweetener and
20g honey or sticky sweetener of choice granulated sweetener in a mixing bowl. Stir well.
20g whey protein powder 2. Add milk as necessary and continue to stir to
1-2 tbsp almond milk, as needed. combine into a sticky ‘caramel’ consistency.
1 tsp granulated natural sweetener 3. Can be served immediately, refrigerated,
149
CHOC GANACHE (V):

INGREDIENTS METHOD
50g chocolate, melted 1. Combine melted chocolate and nut butter in a
30g runny nut butter of choice mixing bowl.
1 tsp granulated natural sweetener 2. Stir in the sweetener, and continue to combine
until it resembles a thick chocolate paste.
3. Can be served immediately, refrigerated,
NOTE: This ganache will go hard/set in the fridge
and freezer. If you want a soft ganache, prepare and
serve immediately.
PROTEIN CHOCOLATE GANACHE (V):

INGREDIENTS METHOD
40g chocolate, melted 1. Combine melted chocolate, protein powder and
30g whey protein powder or 20g pea coconut oil in a mixing bowl.
protein 2. Stir in the sweetener, and continue to combine
5ml coconut oil or 10 ml coconut oil if until it resembles a thick chocolate paste.
using pea protein 3. Can be served immediately, refrigerated,
1 tsp granulated natural sweetener reheated, frozen and/or baked inside of treats.
NOTE: This ganache will go hard/set in the fridge
and freezer. If you want a soft ganache, prepare and
serve immediately.
150
TRADITIONAL CREAM CHEESE FROSTING

INGREDIENTS METHOD
125g cream cheese of choice 1. To a large mixing bowl, add your cream cheese.
2-4tsp natural granulated sweetener, to 2. Stir in the sweetener and any additional
taste flavouring, and continue to combine.
3. Using a fork or electric beater, lightly whip the
OPTIONAL FLAVOURING: 15g protein cream cheee into a buttercream frosting.
powder of choice (to add flavour) or 15g 4. Best served immediately or kept refrigerated.
cacao powder
VEGAN CASHEW 'CREAM CHEESE' FROSTING

INGREDIENTS METHOD
100g cashews, soaked over night 1. Place the cashews in a large bowl and cover with
1-2 tbsp lemon juice, to taste warm water. Cover with cling wrap, and leave to
1-2 tsp granulated natural sweetener soak overnight or for at least 4-6 hours.
2. Once soaked, drain and rinse the cashews. Add
them to a food processor, squeeze in the lemon
juice and add the sweetener, and blitz until smooth.
3. Transfer to a bowl and allow to set/firm up in the
fridge before frosting your desired treats with it!
NOTE: This ‘cream cheese’ will keep in the fridge for
up to 3-4 days.
151
PROTEIN CREAM CHEESE FROSTING (V)

INGREDIENTS METHOD
30g pea or whey protein powder 1. Combine protein powder and nut butter in a
20g nut butter mixing bowl.
3-6 tsp natural granulated sweetener, to 2. Stir in the sweetener and any additional
taste flavouring, and continue to combine.
20-50ml milk, as required to whip up 3. Add milk as necessary and using a fork, lightly
frosting. whip into a buttercream frosting.
4. Best served immediately or kept refrigerated.
OPTIONAL FLAVOURING: cinnamon, vanilla
essence, lemon juice, powdered peanut

TIP: if you add too much liquid to your frostings,
butter, cacao powder
don’t panic! Simply add extra protein powder, cacao
powder or any dry ingredient until you can start
to thicken it up and whip it back to the desired
consistency.
152
Acknowledgements:
This book would not be possible without the support and encouragement from every single one of you!
Thank you for every single purchase of this e-Book, the likes and comments when I share my recipes
on Instagram, the tags when you recreate one of my recipes and the constant inspiration for creating a
community of people who want to treat themselves better and improve their relationship with food – without
any compromise on enjoyment.
Thank you to Taylor, for not only designing this e-Book, but truly bringing it to life. Thank you for also being
so patient with me and open to my ideas.
To Lindsay, for photographing a few of the recipes at the start, then taking me under her wing and giving me
the confidence and support to learn photography as a skill myself (still nowhere near as talented as she is!).
To Nina, for thoroughly reading over every single word of this e-Book and making sure the information was
credible and helpful to those following particular diets or food protocols.
To Chelsea, for thoroughly and patiently proof-reading this eBook from front to back and helping me make
sure this book is to the standard I expect from myself.
To Di and the team at Icon Foods and Puregg Life and Plus for sponsoring this eBook and always making sure
I have enough egg whites for my baking!
A huge thank you to my Dad for being my trusted taste-tester – I’m sorry I lied about half the ingredients I
was filling you up with, but I promise you’ll be feeling better for it. Thank you for being constructive in your
criticism despite having no idea what a macro is, and thank you for constantly challenging me to be a better
baker, a more-savvy business woman and to never lose sight of my passion.
Thank you to Mum for being my number 1 recipe checker, and patiently going through hundreds of revisions
of this book with me. I hope my version of your Cheese Muffins does yours justice, and I couldn’t have done
this without you cheering me on.
Lastly, thank you to my Sister, best friend and roommate, Liz. Living with me while I made this e-Book was
not an easy task. The kitchen was a constant disaster-mode, there were plenty of tears over failed recipes,
and you’ve probably seen and tried enough baked goods to last you a life time. Thank you for being so
patient and supportive, for calming me down when I was overcome with stress and for pushing me to create
better recipes when they were just “eh, alright”. I’m still not happy that you nibbled on some of my treats
before I photographed them though.
153

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RECIPES

04 My Ethos & Relationship with Food

23 Substitutions & Conversions

30 Dietary Guidelines & Disclaimer

55 Sweet Treats and Desserts

96 Bars & Slices

THE RECIPES 108 Muffins & Donuts

117 Brownies, Blondies & Bread

As a passionate advocate for finding a truly healthy lifestyle, I am

With that in mind, this eBook is intended to provide just a little

• Recipes created out of guilt, deprivation or restriction.

what you will

• An abundance of natural, wholesome ingredients – fruits,

I am not a professional or possess any qualification or certification

Please consult a medical practitioner or relevant professional

Developing a healthy yourself.

• I want you to feel

• I want you to trust that

Ultimately, I hope this e-Book

I’m often asked: food in the past. I used to

1. Choose one recipe to make less inclined to go wild with the

• Don’t purposely bake what

The staple ingredients used throughout this book are intended

While I am a huge advocate for experimenting in the kitchen and

With all of these starches, make sure they are mashed/pureed

Most of these starches are interchangeable, however certain ones

1. Banana (preferably over-ripe)

Another important base for most of these recipes. This is what

1. Oat/Buckwheat/Spelt flour – typically I use buckwheat or

2. Coconut flour – while lower-carb than other flours, coconut

3. Almond meal – note, almond meal does not function as a

1. Nut butters – including peanut butter, almond butter,

2. Sticky sweeteners – including honey, maple syrup, agave,

3. Egg or flax/chia egg replacer – I personally use egg in my

• 3 tbsp cold water + 1 tbsp whole flax or chia seeds ground

• Granulated natural sweetener - e.g. Stevia, coconut sugar,

1. Protein Powder - Including pea protein, whey protein, hemp

I suggest using whey protein for oat cookies, or in no-bake

3. Liquid egg whites - For convenience, I buy mine in carton-

4tbsp/60ml/ ¼ cup of liquid egg whites = 1 large egg or 2 egg

4. Milk of choice – Including cow’s milk, almond milk,

INCLUSIONS (ALL OPTIONAL):

• Chocolate (white, dark, milk, vegan ‘mylk’)

Standard Fine Grain Granular Liquid Liquid

1 140 g 150 g 190 g 200 g 250 ml

3/4 105 g 113 g 143 g 150 g 180 ml

2/3 93 g 100 g 125 g 133 g 170 ml

1/2 70 g 75 g 95 g 100 g 125 ml

CAN I USE WHEY PROTEIN INSTEAD OF PEA PROTEIN?

Whey protein is less suited to baking, and at high heat becomes

If you don’t have pea protein on hand, check the substitution

If you don’t have baking powder; use ½ tsp baking soda.

MY BAKED GOODS HAVE SUNK IN THE MIDDLE – WHAT

MINIMISING EXCESS LIQUID IN A RECIPE

The good news is, if your cookies/muffins/cakes are only slightly

DO I REALLY HAVE TO WAIT FOR MY TREATS TO COOL BEFORE

WHAT SIZE TINS DO YOU USE?

Where possible, I have made these recipes as inclusive as

Please refer to the Substitution and Ingredient FAQ sections for

Most recipes are naturally low FODMAP as specified, but please

Sticky sweeteners – honey, agave Rice Malt Syrup

Coconut Oil Runny nut butter of choice (except cashew

Flours – Coconut, Lentil, Chickpea Oat or Buckwheat Flour