Recipe: Cottage Cheese & Berries

I’ve got an updated version of an old-school recipe that is PERFECT for your post-workout snack… or any time you’re craving a salty-sweet snack to fill you up!

It’s packed with protein, fiber, calcium, vitamin D, antioxidants, and, depending on your ingredients, it can even contain probiotics for your gut and immune system.

DRUMROLL… it’s cottage cheese with berries! 🍓

Cottage cheese’s popularity has fallen by the wayside over the years, which is a shame because it actually has a LOT of benefits for you. 

Plus, it couldn’t be any simpler!

The key is to start with a good cottage cheese. Here are some tips:

TIP 1: Look for cottage cheese that says “probiotics” and/or “live and active cultures” on the label, for maximum gut benefits.

TIP 2: If possible, choose an organic cottage cheese.

TIP 3: Following a plant-based diet? Choose a plant-based cottage cheese — there are several brands on the market now….I haven’t found an amazing one yet, when I do I will be sure to share. 

I miss it oh so much- due to my Hashimotos I’m now dairy free but I used to LOVE cottage cheese!!!

Makes 1 serving.

Ingredients:

• ½ cup (115 grams) low-fat cottage cheese

• ½ cup (75 grams) berries of choice: raspberries, sliced strawberries, blueberries, etc.

• 1 drop of pure vanilla extract

• Optional: ½ to 1 tsp honey or maple syrup

Directions:

1. Mix all the ingredients together and serve.

2. You can also make up a batch of them ahead of time — simply portion your cottage cheese & berries into reusable containers so they are ready to grab & go.

How easy is that?!

Let me know if you try it.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by olvas from Getty Images 

Recipe: Mocha Iced Protein Latte

I’ve got a surprisingly good-for-you recipe that’s perfect any time you want a little extra “kick” of energy (including before a workout). 

How does a mocha iced latte sound? (Answer: delicious.)

Here’s why it’s surprisingly good for you – and why it’s a great pre-workout drink:

• Carbs from the banana give your muscles fuel

• Protein can help improve your workout performance & recovery.

• Caffeine from the coffee gives you energy to boost your performance

If you’re not familiar with protein powder, there are literally hundreds on the market now including whey protein (made from dairy products) to plant-based powders made from hemp, rice, or soy.

I’ve tried a bunch, my favorite whey (I don’t do dairy anymore but when I did this was my absolute favorite). Now I use a lot of collagen powder and my current favorite plant based one is sun warrier but it has pea protein which is a histamine I should start to avoid.

TIP: If you drink coffee in the morning, make a little extra and keep it in the fridge to use later in this recipe.

Mocha Iced Protein Latte

(serves 1)

Ingredients:

• ½ cup brewed coffee

• ½ cup extra creamy unsweetened non dairy milk (I use coconut or milkademia)

• 1 scoop chocolate protein powder or/and collagen

• 1 medium frozen banana, sliced 

Directions:

Place the coffee, non-dairy milk, and protein powder(s) in a high-speed blender, cover, and blend well. Add the banana and blend until smooth. If you want a thinner consistency, add a little extra non-dairy milk.

Delicious!

I hope you love this recipe as much as I do.

Recipe by: Saara Haapanen

Photo Credit: Canva by Denys Gromov from Pexels

Recipe: Energizing Protein-Power Salad

(makes 2-4 servings)

Ingredients: 

• 2 Tbsp apple cider vinegar

• 2 tsp Dijon mustard

• 1 garlic clove, minced

• ¼ tsp each salt and pepper

• ¼ cup (60 ml) extra virgin olive oil

• 8 cups (140 grams) salad greens

• 1 14 oz. (400 g) can artichoke hearts, rinsed and halved or quartered

• 1 cup (170 g) rinsed no-salt-added chickpeas

• 2 celery stalks, chopped (I also peel cause I hate the strings)

• 1 carrot, sliced or grated

• 1 avocado, chopped

• 2 hard-boiled eggs, chopped

Directions:

1. In a large bowl, add the vinegar, mustard, garlic, salt, and pepper. Gradually add the oil, whisking until well combined.

2. Add the salad greens, chickpeas, celery, carrot, avocado, and eggs and toss to coat with dressing.

3. All that’s left to do is sit down and devour it. :-)

Photo Credit: Canva by zeleno from Getty Images Pro

Recipe: Protein-Packed Grain Salad

Serves 6-8

Perfect to make ahead of time and keep in the fridge. You’ll have a little extra on hand for a quick and easy side in case you need one!

Ingredients:

• ¼ cup brown rice

• ¼ cup red rice

• ¼ cup quinoa, rinsed

• ½ can chickpeas, drained and rinsed

• 2 roasted red peppers, chopped (jar)

• 8 marinated artichoke hearts, chopped (from a jar)

• 1 medium handful of parsley, chopped

• ¼ cup pine nuts, roasted

• Sea salt and freshly ground pepper, to taste

Directions:

1. Combine the brown and red rice together in a medium-size pot with 1 cup of water. Bring to a boil, cover, and reduce heat to medium-low.

2. Cook for 15 minutes and then add the quinoa and another cup of water. Cook for another 10 minutes or so. You may need to add another ¼ cup of water.

3. Once the grains are cooked, remove from heat and allow to cool for 15 minutes.

4. Combine all the ingredients together in a bowl and mix well. 

5. Taste and adjust seasoning.

6. Enjoy!

Photo Credit: Canva by vm2002