Protifar Recipe Book
Protifar Recipe Book
Custard(Serves 4)
Ingredients
Protifar
• 2 eggs, beaten
Recipe Book
• 2 tbsp cornflour
• 2 cups milk
• 2 tbsp caster sugar
• 10 scoops Protifar
• 1 tsp vanilla essence
Method
1. Whisk eggs, cornflour and Protifar to a smooth paste. Add a small amount of milk
(approximately 3 tablespoons).
2. Place remaining milk and sugar in a separate microwave bowl, and microwave until milk boils.
3. Remove from the microwave and add the egg mixture. Whisk until mixture thickens.
4. Add vanilla essence to taste, and combine thoroughly.
1. Add Protifar to a small amount (approximately 3 tablespoons) of milk. Mix until a paste forms
or until powder is dissolved.
2. Add the rest of the milk and stir continuously.
3. In a medium saucepan, combine the Protifar mixture, sugar and semolina. Bring to a simmer
over medium heat.
4. Add sultanas to the saucepan and cook uncovered over a low heat for 5-10 minutes, or until the
mixture thickens slightly. Remove from the heat.
5. Add half of the almonds to the semolina mixture and mix until combined.
6. Divide the semolina mixture into a bowl and sprinkle with the remaining almonds. Best
1 scoop of served immediately.
Protifar
Suitable for vegetarians.
provides 2.2g protein
Tip!
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Protifar Protifar
Banana Muffins (Serves 12)
Contents
Ingredients
Breakfast ................................................................................................................................................................ 3
• 100 g butter, softened not melted
• ½ cup sugar High protein milk 3
• 1 egg French toast 4
• 2 bananas, mashed Scrambled eggs 5
• 1½ cups self raising flour
• 14 scoops Protifar Lunch/Dinner ........................................................................................................................................................ 6
• ¼ tsp baking powder
• ½ tsp nutmeg Mashed potato 6
• 1 cup milk Pasta carbonara 7
Soup 8
Method Fisherman’s pie 9
Curry chicken 10
1. Preheat oven to 200˚C (or 180˚C for a fan forced oven).
2. Line a muffin tray with paper cases, or alternatively grease the tray. Snacks and Dessert .................................................................................................................................................................... 11
3. Place butter and sugar in a large bowl and beat until light and fluffy.
4. Add egg to mixture and beat well. Protein bars 11
5. Add the mashed banana and mix well. Chocolate brownies 12
6. Fold in the flour, Protifar, baking powder, nutmeg and milk, until combined. Muffins 13
7. Evenly spoon the banana mixture into muffin tray. Semolina pudding 14
8. Cook for 15-20 minutes, or until golden brown. Custard 15
9. Leave to cool in the tray for 10 minutes before transferring to a wire rack to cool.
Suitable for vegetarians.
Tip!
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Protifar Protifar
Breakfast Chocolate Brownies (Serves 12)
Ingredients
High Protein Milk (Serves 1)
• 140g butter, melted
Ingredients • 200g milk chocolate melts
• 200g brown sugar
• 1 cup (250ml) milk
• 2tsp vanilla extract
• 5 scoops Protifar
• 2 eggs
• 1 egg yolk
Method
• 50g plain flour
1. Add Protifar to a small amount (approximately 3 tablespoons) of milk. Mix until a paste forms • 75g walnuts, chopped
or until powder is dissolved. • Cocoa powder, to dust
• 24 scoops Protifar
2. Add the rest of the milk and stir continuously.
This recipe is very basic and extremely versatile. Why not try using the high protein milk recipe Method
to make the following: 1. Preheat the oven to 160°C.
2. Grease or line the base of an 18cm square cake pan.
• Tea – warm the high protein milk recipe first then just add a tea bag
3. Place the butter and chocolate in a heatproof bowl, then place over a saucepan of simmering
• Coffee – warm the high protein milk recipe first then just add coffee as desired. water.
• Hot or iced chocolate – just add chocolate (or other flavouring as desired). NB: Do not let the bowl touch the water. Once melted, remove from heat and allow to cool slightly.
• Milkshake or smoothie – serve with fruits, honey, sugar or other condiments as desired. 4. Add the sugar and vanilla extract to the chocolate mixture and beat.
• Try a glass of high protein milk with your usual breakfast e.g. add to your cereal or drink with 5. Add the eggs one at a time and beat well.
some toast. 6. Add the egg yolk, flour and Protifar, mixing until a smooth consistency is achieved.
7. Fold in the walnuts to the chocolate mixture.
Suitable for vegetarians. 8. Transfer mixture to a cake pan and smooth the top so there are no lumps.
9. Bake for 30-40 minutes, or until skewer comes out mostly clean. NB: Skewer will not be
completely clean as the mixture is moist.
Tip! 10. When cooked, remove from the oven and allow to cool.
11. Cut into 12 equal squares and dust with cocoa to serve. Tip!
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Protifar Protifar
Snacks and Dessert French Toast (Serves 2)
Ingredients
Protein Bars (Serves 8)
• 2 eggs
Ingredients • 10 scoops Protifar
• 1/3 cup milk
• 3 cups rolled oats
• 1 tbsp sugar
• 1 cup peanut butter • 4 slices bread
• 1 cup golden syrup • 1 tbsp butter
• 12 scoops of Protifar • Optional: Maple syrup, cream, fruit, honey
• 1 cup raisins or dried fruit
• 1 cup sesame seeds Method
Method 1. Whisk eggs, Protifar, milk and sugar together in a bowl.
2. Soak individual bread slices on both sides in the egg mixture.
1. Mix the maple syrup and peanut butter together in large saucepan over a medium heat until
3. Melt butter in a frying pan over a low heat.
smooth.
4. Carefully place 2 bread slices into the frying pan and leave for approximately 1-2 minutes.
2. Add the Protifar and stir until combined.
Flip the bread using a spatula and cook the other side for 1-2 minutes. Cook until both sides
3. Remove from the heat, and add the oats, raisins or dried fruit, and sesame seeds. are golden brown.
4. Transfer to a large baking dish and spread evenly.
5. Repeat step 4 with the other 2 bread slices.
5. Refrigerate until cool.
6. Remove bread slices once both sides are cooked and serve with maple syrup, cream, fruit or
6. Slice into 8 even bars.
honey.
Suitable for vegetarians.
Suitable for vegetarians.
Tip! Tip!
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Protifar Protifar
Scrambled Eggs (Serves 1) Curry Chicken (Serves 4)
Ingredients Ingredients
Method Method
1. Whisk eggs, Protifar and milk together gradually in a bowl. 1. Mix the Protifar with a small amount of coconut cream (approximately 4 tablespoons). Mix
2. Melt butter in a frying pan over a low heat. until a paste forms or until the powder is dissolved.
3. Pour the egg mixture into the frying pan and leave for approximately 1 minute to start cooking. 2. Add the remainder of the coconut cream and mix until well combined.
Using a wooden spoon, gradually stir the egg mixture. 3. Heat oil in a large frying pan and add the curry powder. Cook for approximately 1 minute.
4. Cook the egg mixture until slightly golden and then remove from the heat. 4. Add the chicken to the frying pan and cook for approximately 10 minutes, or until golden brown.
5. Transfer the cooked eggs to a plate and season with salt and pepper. Try serving with toast, 5. Add the coconut cream mixture to the frying pan and bring to the boil.
tomato, or hash browns for a full breakfast. 6. Once boiling, reduce the heat and simmer uncovered for approximately 20 minutes.
7. Try serving the curry chicken with cooked rice or pasta.
Suitable for vegetarians.
Tip! Tip!
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Protifar Protifar
Fisherman’s Pie (Serves 4) Lunch/Dinner
Ingredients
Mashed Potato (Serves 4)
• 225g fish fillets of your choice
• 25g butter Ingredients
• 25g flour • 4-5 medium potatoes, peeled and chopped
• 280ml milk • 50g butter, softened (not melted)
• 125g peas • 10 scoops Protifar
• 50g cheddar cheese, grated • 200ml milk
• 16 scoops Protifar • 1 tsp salt
• Salt and pepper • Salt and pepper to serve
• High protein mashed potato (see page 7)
Method
Method
1. Remove any bones in the fish and then cut into large cubes. 1. Place potatoes in a saucepan and add cold water until potatoes are submerged in water. Add
salt and bring to the boil.
2. In a large saucepan, add the butter, flour, Protifar and milk. Stir continuously over a low heat.
Cook until sauce has thickened. 2. Once boiling, cover the saucepan and simmer for a further 10 minutes or until soft.
3. Stir in the fish, peas, cheese, salt and pepper. Continue cooking over a very low heat for 3. Drain potatoes and empty into a large bowl.
approximately 5-10 minutes or until fish is cooked. 4. Mash the potatoes in the large bowl using a wooden spoon or masher.
4. Pour the fish mixture into an oven proof dish. 5. Add butter and continue mashing the potatoes until combined.
5. Cover the fish mixture with mashed potato. 6. In a separate bowl, mix Protifar with milk until dissolved, and heat in a small saucepan or
microwave (do not boil).
6. Place on a baking tray and cook under a grill until the mashed potato is golden brown.
7. Try serving with a selection of vegetables. 7. Gradually add hot milk mixture to potato mash, and mix until smooth with no lumps.
8. Season with salt and pepper to serve.
Suitable for vegetarians.
Suitable for vegetarians.
Tip!
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Protifar Protifar
Pasta Carbonara (Serves 4) Soup (Serves 2)
Ingredients Ingredients
Tip! Tip!
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