Cottage Cheese Fruit or Vegetable Bowl

Try a cottage cheese bowl for a quick and nutritious breakfast, lunch, or dinner that is versatile enough to fit your mood and the ingredients you have on hand. This can be a light meal anytime, but it’s especially fitting for summer heat when you crave something cool and refreshing.

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It has protein from cottage cheese, and antioxidants and fiber from vegetables or fruit, plus the potential for  healthy fats, whole grains, and more depending on which add-ins you choose. Potential combinations are endless with possibilities like nuts, seeds, avocado, grains, herbs, and spices. Go for sweet, savory, or a mixture of sweet and salty.

Variations

Start with ½-1 cup of low-fat cottage cheese. Then add your mix-ins. 

• Apple or pear pie: Add ½ cup of raw or stewed chopped apple or pear, 1-2 tablespoons of chopped walnuts or peanuts, and a sprinkle of cinnamon
• Peanut butter and jelly: Add 2 tablespoons of chopped roasted peanuts and ¼-½ cup of sliced grapes or fresh or frozen strawberries
• Peaches and cream oatmeal: Add ¾ cup of peach slices and ⅓ cup of oats or ¾ cup of cooked oatmeal
• Pizza: Stir in 2 tablespoons of marinara or pizza sauce, ¼-½ cup of chopped tomatoes or bell peppers, 2 tablespoons of shredded mozzarella or parmesan cheese, and your choices of spinach, sliced olives, and mushrooms
• Tomato basil: Add ½ cup of halved cherry tomatoes, 2 tablespoons of grated or shaved parmesan cheese, and chopped basil leaves
• Salsa style: Add ¼ cup of chopped tomatoes, ¼ cup of chopped cucumber, 1-2 tablespoons of diced red onion or sliced green onion, chopped cilantro, and a squeeze of lime
• Butternut squash: Blend in ½ cup of pureed cooked butternut squash, ¼ cup of broth (optional), 2 tablespoons of sunflower seeds or pumpkin seeds, and ¼ cup of cooked quinoa or brown rice
• Green goddess: Mix in ¼ cup of chopped avocado, ½-1 cup of fresh spinach or arugula leaves, chopped parsley and chives, lemon juice, and pressed garlic

Nutrition information per serving (peanut butter and jelly variation with strawberries): 320 calories; 15 grams of fat; 3.5 grams of saturated fat; 15 mg of cholesterol; 750 mg of sodium; 18 grams of carbohydrates; 11 grams of sugar; 3 grams of fiber; 29 grams of protein

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Nutrition information per serving (pizza variation with 2 tablespoons of sliced black olives): 290 calories; 11 grams of fat; 4.5 grams of saturated fat; 30 mg of cholesterol; 1270 mg of sodium; 18 grams of carbohydrates; 9 grams of sugar; 3 grams of fiber; 29 grams of protein

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