Protein-Packed Fruit Bowl (or Cup On-The-Run)

You have heard you need to power up your protein for breakfast and are tired or drinking protein shakes? This protein packed fruit bowl recipe by Judes Scharman, MS, RDN, LD is perfect for you.

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Many studies have suggested we eat not drink 30 grams of protein for breakfast. And people freak out. Judes has some great tricks with Greek yogurt laced with cottage cheese for the perfect high protein breakfast. Judes reminds us that a high protein breakfast is key to deactivating the brain’s pleasure center and activating the executive decision-making part of the brain.  It also keeps food cravings from taking over, even into the evening.

Jude’s  Protein-Packed Fruit Bowl is a quick, delicious breakfast with over 30 grams of protein that is sure to dazzle and satisfy. If no papaya is available, serve it in a melon half or over any fruit. Simply mix plain Greek yogurt with cottage cheese and drizzle with real maple syrup or raw honey.  Don’t like cottage cheese? The cottage cheese only enhances the creaminess and the texture isn’t noticeable. Don’t believe us. Try it you will like it! 

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 Ingredients

  • ¼ cup cottage cheese
  • 1 cup plain Greek Yogurt
  • 2 – 3 tablespoons real maple syrup or raw honey
  • 1 papaya, cut in half, seeded, (any fruit works)
  • 3 tablespoons Granola
  • ¼ cup berries
  • 2 tablespoons nuts

Mix cottage cheese, yogurt and maple syrup together. Place mixture in seeded papaya half, melon half or any cut up fruit of your choice. Top with granola, berries and nuts.

For more information, read  Jude’s  Cottage Cheese: Secret Weapon post.  

Protein-Packed-Yogurt-On-The-Go

If you’re in a real hurry, just mix a couple of spoonfuls of cottage cheese directly into a one-serving container of sweetened yogurt. The cottage cheese dilutes the sugar making it less sweet and boosts the protein to make it healthier. Top with whatever granola, berries, and nuts that fit in the container and take it on the go.

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Judith Scharman (A.K.A. Judes) is a Registered Dietitian Nutritionist with a Master of Science degree in health education, who inspires many with the desire and tools to live a healthier lifestyle. She is a wellness speaker as part of her own business, Foods With Judes: Simple Savory Solutions and is also the Corporate Wellness Dietitian Nutritionist at Total Customized Fitness (TCF). 

 

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As she enlightens many with her culinary workshops, seminars, and speaking engagements, she provides simple and savory solutions to nutritious eating and living. As a mother of four college-age children, Judes has been enjoying an empty nest. She recently married a wonderful guy and relocated to Durham, North Carolina  from Solon, Ohio, where she will continue to work and love every minute of life!

 

leanbodyJudes is thrilled to share more of her wellness tricks in her ebook, Lean Body, Smart Bottom Line: 12 Fixes to Boost Health while Juggling Life is coming out this fall.