cottage cheese

6 Marvelous “Dishes to Pass” this Holiday Season!

The holidays can be a great time with family and traditions, but for many it brings some fear of falling off the fitness and nutrition wagon. Play it safe by bringing a healthy dish to pass that you know is okay to dig into!

Healthier Strawberry Cheesecake

Need to bring a dessert? Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy presentation.healthier strawberry cheesecake! Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy!

Spinach Dip

Going with Greek yogurt and/or cottage cheese over mayonnaise or sour cream adds even more protein punch PLUS nutrients from the spinach! Here’s the rundown: Toss cottage cheese in a food processor until smooth. Combine cottage cheese, pressed/drained cooked spinach, water chestnuts, plain Greek yogurt, a package of dry veg soup mix, onions, and lemon. Chill for a few hours and serve with vegetables!

The full recipe can be found on the blog by searching Spinach Dip – or follow this link!

No Bake Pumpkin Pie Pudding

Add some nutrients to your dessert! Did you know pumpkin is actually a fruit? And a nutrient packed one at that! Add some vitamin A and potassium to your next dessert to pass. Whisk 2 cups pumpkin puree, 2 cup milk (almond milk, etc), 1.5 t cinnamon, 1/4 t nutmeg, and 1/4 t ginger. Add 1 package (5.1oz) sugar free vanilla pudding. Chill. Top with crumbled graham cracker crumbs and a few sprays of whipped cream to make it beautiful!

Mediterranean 7-Layer Dip

A twist on that classic 7-layer dip adds a healthy flare with plain Greek yogurt, hummus, veggies, and healthy fats!

First, create your yogurt mixture: yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Then, in an 8×8 dish, layer hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives. Serve with whole grain pita chips, celery, or cut fresh veggies.

Get this classic Ellipse recipe here!

Healthier Brushetta

Try a healthier twist on bruschetta! Start by using toasted Ezekial Bread, cut in half, as your base.

Combine 2 cups chopped tomatoes, 1 T fresh chopped basil (or use fresh you may have frozen in cubes from the summer!), 2 tsp olive oil and 2 tsp balsamic vinegar (tons of great ones at local olive oil shops!), and 1 clove minced garlic. Top your toast with the mixture and top with some mozzarella.

TIPS: Have extra time? Let your tomato mixture marinate in the fridge for a couple hours. Need more protein? Add cooked, cubed chicken, to your tomato mixture.

3-Layer Mexican Dip

Layer 1: Mashed black beans with seasoning and Greek yogurt
Layer 2: Avocado mixed with yogurt and seasoning
Layer 3: Round it out with salsa!

Protein, healthy fats, and complex carbs ready to serve with vegetables or chips. Find the full recipe on the blog by searching 3-Layer Mexican Dip – or follow this link!

5 Ways to Boost Your Breakfast Protein for Better Results!

Breakfast.

Just the word brings about warm fuzzy feelings of coffee, toast, pancakes, potatoes, oatmeal, muffins, and more…carbohydrates.

You may be hard pressed to find someone who doesn’t find breakfast to be their favorite meal of the day, but there is often one major problem with breakfast – the lack of protein! (and veggies for that matter)

Work to get a protein source at breakfast as well as a vegetable, or least a fruit to pack some extra nutrients in your “most important meal of the day”! This helps to set you up for recovery from your workouts and ensures you are giving your body what it needs to reap the benefits of all the hard work you put in at the gym!

1. Start Simple!

Start easy by making a homemade parfait with plain Greek yogurt, fruit, seeds, and perhaps a dollop of local honey or maple syrup.

Greek Yogurt is a great protein source, but be aware of flavored yogurts!! You wouldn’t believe how much sugar they add into even “healthy” brands.

2. Add Eggs!

Eggs can be as simple as hard-boiled eggs (an Instant-Pot makes these super easy by the way!) or as fancy as a breakfast casserole (think leftovers for the week!). Check out this recipe for a breakfast casserole that combines spinach, bell peppers, onions, mushrooms, eggs, and hash browns for a nutrient packed and high protein breakfast!

3. Add Cottage Cheese!

Cottage cheese can be added to many dishes to add a protein kick, like shakes and baked goods. Especially for those who aren’t a big fan, adding to baked goods is quite good!

Have you tried our classic Ellipse Protein Pancakes with cottage cheese, oatmeal, and egg beaters as the main ingredients?

Or maybe even go as simple as serving cottage cheese and berries with some Kodiak Pancakes. If you haven’t found Kodiak cakes in the store yet, you’re missing out!

4. Add Protein Powder!

So many people count on that quick morning shake or smoothie. Try adding a scoop of protein powder (and even consider a greens powder) to give your breakfast a major nutrition boost!

See the cottage cheese suggestion above as well, because it makes a great add-in to shakes as well to thicken them up and add protein.

5. Add quinoa!

Quinoa? That’s right! Quinoa has 8g of protein per cup – the highest of any grain – and it’s a vegan/vegetarian source of protein!

Try this Cinnamon Toast Breakfast Quinoa with cinnamon, pecans, and maple syrup! YUM!!

Or try this Sweet Quinoa Breakfast Bowl!

Break The Fast with Protein

Choose breakfast consciously instead of mindlessly grabbing the same thing each morning! Plan it like any other meal throughout the day.

Try adding some beans to your breakfast burrito or it could be as simple as adding some vanilla protein powder to your coffee in place of creamer (TIP: make sure to cool a small cup of coffee to mix the powder in first so it doesn’t clump from too high of heat. then add the rest after it’s been emulsified).

Spinach Dip by Ellipse

 Hi Everyone,

  Need a recipe to whip up for Monday night football?  Or perhaps you are searching for a great appetizer idea for the upcoming holidays?  This is a terrific recipe that will help keep you on track and tantalize your taste buds all at the same time!  Enjoy!

 

Spinach Dip

1     12 oz. Carton of Low-fat Cottage Cheese

1     10 oz. Package of Frozen Chopped Spinach, thawed

1     8 oz. Can Water Chestnuts, drained and chopped

1/2 Cup fat-free sour cream

1     Packet of Dry Vegetable Soup Mix

1/4 Cup of Chopped Onion

1    Tsp. Lemon Juice

 Directions:  Add cottage cheese to a food processor and process until smooth.  Transfer cottage cheese to a bowl.  Meanwhile, drain spinach and press between paper towels until barely moist.  Add spinach, water chestnuts, and all remaining ingredients to cottage cheese, stir well.  Cover and chill for at least 3 hours.  Serve with Melba rounds or fresh vegetables.

 Serves: 6

Total Calories: 113   Carb=17g Prot=10g Fat=1g

Stuffed Tomatoes by Ellipse

 With the holiday seasoning fast approaching, it is safe to say that you will be looking for new recipes to whip up when entertaining your guests or heading to a party!  This low-calorie and guilt-free recipe is sure to be a hit and it looks really festive! 

 Stuffed Tomatoes
24  Cherry Tomatoes
2   Cups Low-fat or Fat-free cottage cheese
4   Tbsp. Salsa
1   Packet of Starkist Mango Chipotle Salmon

Directions:  Wash, remove stems, and cut out insides of all 24 cherry tomatoes.  Turn all tomatoes upside down on a paper towel to dry while mixing other ingredients.  Purate 2 cups of cottage cheese in your blender.  When completely purated, add 4 tbsp. of salsa, and 1 packet of Salmon to mixture. Spoon these ingredients together.  Evenly disperse mixture into the 24 cherry tomatoes!

Serves: 6 (4 tomatoes per serving)

Total Calories: 95 Carb=9.2g Prot=14g Fat=0.71g

Seafood Lasagna Rollups by Ellipse

Hi Everyone –

Want lasagna without all the calories and fat?  This lasagna recipe offers a twist to the typical lasagna and packs in lean protein with the crab and cottage cheese!

Seafood Lasagna Rollups

8     Uncooked Lasagna Noodles

1    (8 oz.) Package Mock Crab, flakes or chunks

1/4 Cup Grated Parmesan Cheese

1     Medium Egg

1     Tbsp. Dried Parsley Flakes

1/4 Tsp. Onion Powder

1     (15 oz.) Can Italian Style Tomato Sauce

Directions:  Cook noodles according to package directions; rinse with cold water; drain well.  Combine remaining ingredients, except tomato sauce; mix well with a fork.  Spread each noodle with filling; roll tightly and place seam-side down in a 9 inch baking dish.  Pour tomato sauce over noodles; bake uncovered at 375 degrees for 30 minutes.  Garnish with additional Parmesan cheese or reduced fat mozzarella cheese, if desired.

Serves:  4

Total Calories: 333  Carb=36, Prot=28, Fat=4.9

Ellipse Tip:  Serve this filling dish with a side salad packed with all your favorite veggies and top it with black bean and corn salsa instead of fat and sugar loaded salad dressing!!

Favorite Pairings by Ellipse Fitness

Hi Everyone ~

Here are a few favorite pairings of Ellipse!

1.  Mix 1 Cup Milk with 1 Scoop WHEY Protein Powder.  Add Special K Added Protein Cereal!  Complete package breakfast with Protein, Milk, and Carbs!  Add fresh fruit if you’d like!

2.  Fat Free or 1% Cottage Cheese whipped in a blender to a smooth consistancy.  Add Fat free, Sugar free Pudding mix and it tastes like cheesecake!  My favorite pudding mix flavor is cheesecake, but you can also use chocolate or vanilla!

3.  Mmmmm…Egg Beaters with 2 tablespoons of Mrs. Renfro’s Salsa!  You just can’t go wrong!  Slide this on a whole wheat tortilla and make a Mexican Omelet Wrap!

4.  A small carton of Fat-free Plain Greek Yogurt mixed with taco seasoning mix.  I use this as a dip and use the Quaker White Cheddar Rice Cakes for dipping!

5.  Eggo Nutri-Grain Low Fat Waffles topped with Sugar Free Strawberry preserves are a breakfast favorite!  Or…enjoy this anytime with a 1/2 cup of cottage cheese!

6.  Need to whip up dinner in a hurry?  Grab some pre-cooked shrimp and toss with fresh peppers and a 1/2 cup of Uncle Ben’s Wild/Brown Rice!

Tiffany’s Tip:  Don’t get bored with your meal plan!  Keep it interesting and try new things.  You never know what might be your next “favorite”!