Category Archives: Diet Type

Red, White, and Blue Caprese Salad with Blueberries

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There’s no time like summer to enjoy fresh salads that are not only exploding with flavor but also bring fabulous color to the table – like this Red, White and Blue Caprese Salad.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Who doesn’t love a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in a balsamic dressing or syrup?  This is my patriotic version of the classic favorite summer salad that adds blueberries in honor of the Red, White and Blue. This beautiful salad can be tossed together in two minutes and is a delicious and easy way to celebrate the Fourth of July, Memorial Day, or any warm-weather gathering.  This is a must-make for berry season and summer entertaining by the pool, patio or a potluck!

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

TIPS FOR MAKING BLUEBERRY CAPRESE SALAD

Mozzarella: This creamy, mild cheese is the cornerstone of a Caprese salad and I like that it brings a little protein to the party. I used mozzarella pearls (so cute and perfect for a salad) but you can also use a bigger ball of mozzarella and cut into bite-sized pieces.

Balsamic Syrup: To keep life easy, I used a prepared balsamic syrup rather than make my own by reducing balsamic vinegar in a saucepot until thickened. The particular prepared balsamic syrup I used was infused with ginger, it was SO DELICIOUS. Also, as an alternative, you can use the balsamic salad dressing of your choice or simply olive oil for a less sweet effect on this tomato cheese salad.

Basil: You can’t skip the fresh basil in a Caprese salad! I like to grow a pot of my own sweet basil in the summer, to have in abundance for my recipes as inspired. But you can also grab fresh sprigs in the market. To store your clipped basil sprigs, place stem ends in a cup with a bit of water and store on the countertop to use within a few days – in the fridge, leaves will turn black-brown quickly.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Note: This post contains affiliate links.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.
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Red, White & Blueberry Caprese Salad
Prep Time
5 mins
Total Time
5 mins
 

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Cuisine: Italian
Keyword: balsamic, blue cheese, blueberry, mozzarella, salad, tomato
Servings: 4 servings
Ingredients
  • 4 oz. mozzarella pearls drain if packed water
  • 4 oz. grape or cherry tomatoes halved
  • 4 oz. fresh blueberries or thawed frozen berries
  • ¼ cup coarsely chopped fresh basil leaves
  • 2 tbsp (+/-) balsamic syrup or balsamic dressing
  • Optional: slices of mozzarella to punch out star shapes with a cookie cutter
Instructions
  1. Toss mozzarella pearls, tomatoes, blueberries and basic in a serving bowl. Drizzle with balsamic syrup.
  2. If desired, used cookie cutter to punch out star shapes from slices of mozzarella cheese.
  3. Best served when made, but leftovers stay good in the fridge for up to 3 days (although basil may oxidize a bit, it’s still fine to eat).

Salsa Cottage Cheese Hummus – High Protein Snack

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Clean up your snacking game with my cottage cheese salsa hummus – it’s high in protein and lower in fat and carbs than traditional hummus.

Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

I still keep the traditional ingredient of chickpeas (aka garbanzo beans), but then I also add some reduced-fat cottage cheese which eliminates the need for olive oil or tahini. You get more protein and less fat, yet still lots of taste – thanks to the salsa of your choice.

Customize this hummus with your go-to salsa – it could be traditional salsa, salsa rojo, salsa verde, or whatever else tickles your tastebuds.

I used Gilly Loco Salsa (the Salsa Rojo) and their delicious tortilla chips that are non-GMO and cooked in coconut oil to be better for you.

Making this salsa hummus cottage cheese may be one of the easiest things you’ve ever done – there are only four ingredients and no cooking. You’ll want to put it in your “what to bring to the party or potluck” rotation this summer and all year long.

TIPS FOR MAKING COTTAGE CHEESE SALSA HUMMUS

  1. I used reduced-fat cottage cheese, but you may substitute full-fat for an even richer outcome.
  2. Again, use the salsa of your choice – mild, medium, hot, red, green, garlicky, you name it!
  3. I find a smaller, personal-sized blender works best for this cottage cheese dip – I have used this inexpensive blender daily and it has held up! Adding the salsa as the first ingredient keeps everything mixing up well from the bottom of the blender. You may need to scrape down the sides a bit to ensure smoothness.
  4. For the full salsa madness effect, add more on top. I made the circular pattern by dragging a spoon through the hummus to make a channel.
  5. Cover leftovers and keep for up to 5 days in the fridge.
  6. This cold cottage cheese dip is also delicious warm! Just pop in the microwave for a minute, stop to stir, and heat again as needed. Warmed up this salsa cottage cheese hummus also makes a protein-packed filling for quesadillas, burritos – or even tossed with pasta or stuffed into a baked potato.
Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in
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Salsa Cottage Cheese Hummus – Easy & Healthy
Prep Time
5 mins
Total Time
5 mins
 

Clean up your snacking game with Cottage Cheese Hummus– a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heatedas a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

Course: appetizers, Snack
Cuisine: high protein, Mediterranean, vegetarian
Keyword: cottage cheese, fish, black cod, sablefish, merken, spicy, tangerine, 20 minute, salsa
Servings: 6 servings
Calories: 85 kcal
Ingredients
  • 1/2 cup salsa plus more for garnish, I used Gilly’s Loco Salsa Rosa
  • 3/4 cup 2% cottage cheese can substitute full fat, but 0-fat not recommended
  • 1 15- oz can cooked chickpeas drained and rinsed
  • 2 tsp lemon or lime juice
Instructions
  1. To blender, add salsa, cottage cheese, chickpeas and lemon/lime juice in that order (for best blending).
  2. Blend for a minute or so, scraping down the sides with a spatula ass needed, until creamy and smooth.
  3. Transfer mixture to a serving dish and smooth the top, making circular grooves to hold the salsa garnish. Use a spoon to drizzle on a couple more tablespoons of salsa.
  4. Add any additional toppings, as desired, such as fresh herbs, seeds/nuts, olive oil, etc. Serve with Gilly’s Loco tortilla chips. May also use as a heated filling or sauce by microwaving for a few minutes and adding to burritos, quesadillas, or tossing with pasta, etc.
Recipe Notes

Makes 6 servings: 85 calories per serving, 2g fat, 7g net carb (4g fiber), 7g protein

Two Dozen Delicious, Protein-Packed Recipes That Use Cottage Cheese

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Dig into these 24 delicious recipes that highlight cottage cheese as the secret ingredient to add a protein-packed punch to every meal. From energizing breakfasts to satisfying lunches, hearty dinners, and tasty snacks, these recipes with cottage cheese are designed to make incorporating this surprisingly versatile ingredient into your diet both easy and enjoyable – even for those who maybe once though they didn’t care for this nutrient dense dairy product.

Cottage cheese is the OG of fit foods, so nutrient dense with calcium, b12, phosporus and 25g protein in a cup. Check out these 24 crave-worthy, protein-packed, completely elevated cottage cheese recipes to fuel your active lifestyle - from cottage cheese queso, pizza crusts and stuffed zucchini to cheesecake cups, crepes, and waffles. Great healthy meal inspo for breakfast, lunch, dinner and snacks / treats!

A favorite among health enthusiasts and foodies alike, cottage cheese has a mild flavor and creamy texture, it can easily be incorporated into a variety of dishes, from savory to sweet. Rich in essential nutrients like calcium, vitamin B12, and phosphorus, cottage cheese supports bone health, muscle function, and overall wellness.

Most of these recipes are gluten-free, sugar-free and lower carb where they can be, with a few exceptions – and can be modified to suit your dietary preferences. I hope you enjoy this mini recipes with cottage cheese cookbook!

Dinners and Lunches that Satisfy with Cottage Cheese

Put your trust in this crust for pizza night! A low-carb, high-protein, gluten-free pizza crust that tastes amazing and holds up to the toppings of your choice. Recipe makes two personal-sized crusts, each with 163 cal, 14g carb (4 net carb), 5g fat and 18g protein.

3-Ingredient Cottage Cheese Pizza Crust: The crust made low carb with cottage cheese, coconut flour and flax meal for extra texture and fiber. Gluten-free, lower carb and ready to be topped with your favorite ingredients.

Make an easy vegetarian dinner easy and earn cheers of “yum” from the family with this easy no-boil pasta bake that uses a jar of alfredo sauce, dry pasta, veggies and a little cottage cheese for extra protein.

Easy Cottage Cheese Alfredo No-Boil Pasta Bake: A family favorite and easy to make! Less fat, more protein than typical alfredo sauce.

Easy Veggie Enchiladas with Hatch Green Chile and Spinach Sauce offer loads of vegetables and a surprising amount of protein thanks to cottage cheese blended smooth. In fact, each enchilada has about of protein! Sauce is prepared in blender, and the casserole bakes up for 20 to 30 minutes in oven until bubbling! Great for make-ahead weeknight meals.

Cottage Cheese Veggie Enchiladas with Green Chile Spinach Sauce: Flex up your Tex-Mex night with this vegetarian enchilada dish that is flavorful and mildly spicy.

spinach and cottage cheese gnudi, an easy vegetarian pasta dish

Cottage Cheese Gnudis Florentine (Naked Spinich Ravioli): A clever and fun vegetarian dinner idea. Basically, gnudies are little dumplings — I made mine with gluten-free flour and cottage cheese.

Quick, easy, delicious and nutritious, these cheesy, saucy stuffed zucchini boats will remind you of a mushroom pizza - -but without the crust, so lower calorie, lower carb and gluten-free. A great way to use up a bumper crop of squash!

Cheesy Mushroom Pizza Stuffed Zucchini Boats – Zucchini boats are smart way to use up the squash of summer. A vegetarian recipe pumped up with extra protein thanks to cottage cheese. I love mushroom pizza, but you can top however you like.

Appetizer Dips Made Over with Cottage Cheese                           

Lower in fat, but still ooey-gooey, this high protein green chili queso features blended cottage cheese as the hero. Simple to make in the microwave, only 4 ingredients – delicious and nutritious! 100 calories per serving with 11g protein. A healthy appetizer or topping for your Mexican-inspired meal.

Cottage Cheese Queso with Green Chiles: Enjoy ooey-gooey queso with no guilt. This cottage cheese questo recipes is a makeover of everyone’s favorite hot cheese dip made from that mystery block of cheese — much more nutrient dense and the real deal!

Better-for-You Artichoke and Green Chile Dip with Cottage Cheese is a comforting snack and party appetizer, perfect for football season, the holiday season and upcoming get-togethers.

Artichoke Green Chile Dip with Cottage Cheese: Guaranteed to be gone lickity-split at your next party, pot luck or patio gathering.

Sweet & Savory Breakfasts with Cottage Cheese

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Matcha Protein Waffles with Cottage Cheese make a yummy, protein-packed option for mornings when you need a little pick-me-up. Load up with your favorite toppings, or take unadorned on the go — they are lightly sweet, so no syrup needed!

Chicken Egg Bake: This hearty but well-balanced breakfast bake is also perfect for brunch, lunch and a light dinner! Gluten free, lower carb -- 21g protein for long-lasting energy. Great for a crowd, or meal prep and freeze in single-serve portions to reheat later.

Cheesy Hatch Green Chile Chicken Egg Bake: Eggs, cottage cheese, and browned ground chicken breast make a hearty, healthy breakfast to fill up the family. Also, great for meal prep — you can freeze in individual portions for busy mornings.

Blueberry Steel Cut Oat Bake with protein is sweet, simple, make-ahead goodness. 290 cal per serving, 21 g protein, healthy whole grain carbs. Perfect fuel runs and workouts.

Make-Ahead Blueberry Cheesecake Baked Oats: Whole grain goodness sweetened up with berries and some cottage cheese for protein balance.

Peanut Butter Protein Crepes with raspberries | low carb and gluten free

4-Ingredient Low Carb Crepes: These delicate crepes are supringly easy to make and gluten-free. Nearly 5g grams protein and only 61 cal per each plain crepe — fill them up how you like, sweet or savory.

You don't need a bumper crop of fresh berries to enjoy these easy strawberry cottage cheese protein waffles that are also pumped up with cottage cheese and protein powder. Idea for protein-packed mornings and meal-prep!

Strawberry Cottage Cheese Waffles: Cottage Cheese, strawberry protein powder . . . and strawberries on top make this a delight for berry lovers.

Basic Recipes Cottage Cheese Protein Waffles Easy, amazing and fantastic macros, these little waffles are actually anything but basic in the taste and texture category — I just called them basic because they make a great foundation for all your toppings of choice!

Mindful Sweet Treats and Cottage Cheese Desserts

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

Banana “Pudding” with Cottage Cheese is a flavorful walk down memory land (at least, if you you’re like me and remember your grandmother’s signature dessert with nostalgic fondness. This version is kept low carb, high protein thanks to blended smooth cottage cheese.

This no added sugar cheesecake dessert features cottage cheese and collagen blended until creamy -- sugar free chocolate chips and strawberries put this no-bake, no crust, lower carb, single-serve recipes over the top.

Sugar Free Chocolate Chip Cottage Cheese Cheesecake I’m just here for the chocolate chips, creamy filling and strawberries. The fact it is nutrient dense and protein packed is a bonus!

Individual Boston Cream Protein “Pies”: There is just something so satisfying about breaking into that hard shell made from melted sugar-free chocolate chips. Pumped up with cottage cheese and a gluten-free crust, this little treat is worth sharing (that’s why the recipes makes 2 servings!)

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert. Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber! For more clean eating recipes, visit thefitfork.com

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble could work equally well for breakfast or dessert! I keep canned pumpkin in my pantry so I can make year-round.

Mocha Cappuccino Protein Cheesecake Brownie

Mocha Cappuccino Protein Cheesecake Brownie: Yes, these are brownies — I just happened to cook in a round pan to make fancy!

Personal-sized No-Bake Cottage Cheese Cheesecake Cups

Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.

No-bake Mango Protein Cheesecake – A tropical hug in a mug — or a little bowl or mason jar, if you prefer. This is an easy way to boost your calcium, protein and fiber. Macros on point to eat for breafast, too!

No-bake Orange Coconut Chia Cheesecake

Maple Pecan Protein Cheesecakes -- are a protein-packed, low-carb option that is healthy enough for breakfast or a smart dessert!

No-bake Maple Pecan Protein Cheesecakes

No-Bake Peach Chia Almond Protein Cheesecake

No Bake Green Chia Protein Cheesecakes are an easy, high-protein recipe for breakfast, dessert or snack time.

No-Bake Green Chia Protein Cheesecake

http://www.friedas.com/dragon-fruit/

No-Bake Blackberry Dragon Fruit Protein Cheesecake

How To Hull Strawberries with a Straw: Healthy Snack Hack

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Hulling a strawberry with a straw is a simple and effective method to remove the stem and the flavorless core. It’s quick, easy and efficient — especially if you are preparing a bunch of strawberries at once for a fruit tray, summer snack, or as an ingredient for recipes. Also, this strawberry hack is safe for kids — no knife needed and they will have lots of fun with the ‘chore’.

Lean how to hull a strawberry quickly and efficiently with this food prep hack that just uses a drinking straw! No knife, so safe for kids to help out making recipes and snacks.

What you need: Fresh strawberries and a straw. A sturdy straw works best, such as a metal straw or a reusable plastic straw). Even a higher-quality disposable straw (like from fast food) will work — but a paper straw will definitely NOT hold up.

HOW TO HULL STRAWBERRIES WITH A STRAW

  • Wash berries under cool water to remove dirt and pesticides.
  • Hold strawberry with one hand, straw with the other.
  • Insert straw into bottom of berry, directly opposite of the stem.
  • Push and/or gently wiggle straw upwards to effectively remove core and stem in one motion.
  • Pull out straw, which also removes core/stem.
  • Pull stem out of straw and repeat with remaining strawberries. Compost or toss away this part.
  • Sometimes on bigger berries, a bit of leafy section will remain. Just nip that off with a paring knife.

By following these strawberry prep steps, you’ll have perfectly hulled strawberries ready for your recipes or as a healthy snack! Washed, dried, and hulled strawberries should remain fresh for about a week if stored in an air-tight container lined with paper towels. I find the paper towels help help soak up any additional moisture and lengthen the storage time.

SIX STRAWBERRY RECIPES YOU’LL LOVE

Six healthy strawberry recipes you'll love all summer and beyond

Strawberry Cottage Cheese Protein Waffles

No-bake Strawberry Cheesecake Bomb for One

Spicy-Sweet Strawberry Radish Salsa on Wedge Salad

Strawberry, Cucumber & Sugar Snap Salad with Blue Cheese

Strawberry Seed Pizza

Strawberry Tart with Paleo Crust

Bourbon Orange Salmon – 15 Minute Meal

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Make flavor waves on a busy weeknight with this Bourbon Orange Salmon – ready in just 15 minutes.

It doesn’t have to be hard to be delicious, quick and flavorful. Wild-caught Sockeye Salmon Filets from my Butcher Box Delivery are quickly thawed in cool water (or overnight in the fridge). Keeping my freezer stocked with salmon and other quality proteins, such as grass-finished beef, from this subscription box delivery just makes life easy, healthy and flavorful. I always have the foundation for a fabulous meal – like this salmon with bourbon sauce – at the ready.  

The salmon is simple seasoned with salt and pepper and seared in a skillet to succulent perfection. After pan-searing, a quick bourbon sauce (the alcohol is cooked off) in the same skillet along with a mandarin orange and a few other mindful ingredients.

The key to a super citrus-y taste that pairs so well with bourbon, is to use a microplaner to remove the zest from your mandarin orange before peeling and chopping. This handheld citrus zester fits perfectly in your palm and makes the task easy.

I hope you enjoy the Orange Bourbon Salmon at learn more about Butcher Box subscription meat and seafood delivery HERE:

For a quick, easy, fish dinner or even for entertaining company, Bourbon Orange Salmon makes waves and earns waves with tons of flavor!
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Bourbon Orange Chicken
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

This 15 minute salmon recipe is prepared in a skilled and drizzled with a sweet bourbon orange glaze. Great for a quick weeknight meal or even company!

Servings: 2 servings
Calories: 254 kcal
Ingredients
  • 1 tsp olive oil
  • 2 4-oz. skinless salmon fillets
  • 1/4 tsp. black pepper
  • 1/4 tsp. salt
  • 1 mandarin orange zested, peeled and chopped
  • 1/4 cup bourbon
  • 2 tsp. honey
  • 1 tbsp. coconut sugar
  • 1 tbsp coconut aminos
  • 1 tbsp. butter
Instructions

  1. Heat large non-stick skillet over medium-high.

  2. Season salmon with salt and pepper and add to skilled with olive oil. Cook into golden on both sides, about 130F internal temp. Time will vary by thickness, but about 6-8 minutes typical.

  3. Remove salmon from skillet, an in same skilled over medium heat add bourbon, coconut sugar, coconut aminos and let simmer for a few minutes until alcohol cooked of and volume is reduced.

  4. Toss in chopped orange, zest and butter and cook another minute until heated.

  5. To serve, drizzle sauce over salmon. Garnish with fresh herbs if desired.
Recipe Notes

This post contains affiliate links.