Whipped Cottage Cheese Bowl with Poached Pear, Chia and Pistachio
Breakfast with no added sugar, 31.8 g of protein and 8.6 g of fibre per serving. Four ingredients, twenty minutes, and macros calculated ingredient by ingredient from USDA data.
This bowl takes twenty minutes and four ingredients. We publish its 17.2 g of sugar per serving on the same principle we used for the fat in the chicken bowl: it is the figure nobody expects in a dish with no added sugar. There is no sugar, syrup or sweetener in any step; those 17.2 g are the cottage cheese's lactose and the sugar in the whole pear. And because the dish is dense in protein and fibre, the number does not stand alone.
Ingredients
6 items- 500 g 2 % cottage cheese
- 120 g pear (one small pear), peeled and thinly sliced
- 30 g chia seeds (about 2 tablespoons)
- 30 g raw pistachios, chopped
- Juice and zest of half a lemon
- Ground cinnamon
Nutritional Information (per serving)
Step-by-Step Instructions
Whip the cottage cheese
With a hand blender or a fork, work the cottage cheese until it loses its curds and becomes a thick cream. Two minutes.
Poach the pear
Pear slices in a covered pan with the lemon juice and two tablespoons of water, 6 to 8 minutes over medium heat, until they yield without falling apart.
Hydrate the chia
Mix the chia with 90 ml of cold water and leave for 10 minutes, until it forms a gel.
Build the bowl
Whipped cheese as the base, the hydrated chia on top, and the warm pear over the whole.
Finish
Chopped pistachio, lemon zest and cinnamon on top.
Functional Health Synergy
- 31.8 g of protein per serving, from the cottage cheese, chia and pistachio
- 8.6 g of fibre per serving, mostly soluble: chia mucilage and pear pectin
- 17.2 g of sugar per serving and no added sugar: 10 g are the cheese's lactose and 5.8 g are whole fruit
- 95 mg of magnesium and 2.3 mg of zinc per serving
- Four whole foods, none with added sugar, syrup or sweetener
Individual results may vary. Claims regarding weight loss and metabolic improvements depend on each patient's individual physiological response, their nutrition plan, and medical evaluation.
Discover more about this recipe
2 % cottage cheese
The protein engine: 10.4 g of protein per 100 g with only 2.3 g of fat and 81 kcal. Whipped, it loses its curds and gains a cream texture, which is what makes a dish with minimal chewing possible.
Chia seeds
Fifteen grams per serving bring 2.5 g of protein and 5.2 g of fibre, and form mucilage on contact with liquid. Note one figure we do not publish: alpha-linolenic acid (ALA) is not in the USDA entry we used, so there is no ALA number here.
Pear
It brings 3.1 g of fibre per 100 g, much of it pectin, and 9.7 g of sugar. Poached, it yields without collapsing; warm, it perfumes the bowl. It is also behind almost a third of the serving's sugar.
Raw pistachio
Fifteen grams add 3.0 g of protein, 1.6 g of fibre and 6.8 g of fat, plus the crunch the dish needs. Chop it just before serving so it keeps its edge.