This is my new favorite place on the internet and I want to share my current favorite, very simple dessert.
Pictured is 2 cups of low fat cottage cheese, 2 scoops vanilla casein protein powder, 1 tablespoon inulin, and some monk fruit. Altogether this weighs well over 2 pounds.
I prioritize speed and ease when prepping food and this one is just ridiculously easy but there’s some science to it. Thanks to the micellar structure of casein protein, the powder expands quite a bit when exposed to liquid, much like fiber. In order for the bowl to not become a sticky mess, a significant amount of water needs to be added which provides lots of wonderful volume. The casein also brings in the flavor which gets a nice boost from the monk fruit. Inulin is added if I’m falling short on fiber for the day; though berries might be a nicer, albeit more expensive, option.
This bowl gives ~550 calories, 100g protein, 20-30g carbs, 4g fat, and about a half hour of eating. I don’t always eat this exact amount but I never worry about hitting protein targets with this in my back pocket and it spares a lot of room for carbs and fats earlier in the day.
Some notes:
– Obviously, I have no trouble with dairy and my body is used to inulin at this point.
– Cottage cheese called “low fat” varies significantly in fat content. My brand is 1g fat per 1/2 cup.
– Greek yogurt would probably be fine but I much prefer the taste of cottage cheese.
– I generally think of protein powders as enemies of volume eating but casein is an exception in this case. Whey really does not work.
– Blending and whipping the final product might be nice but that adds time and isn’t worth it for me. Some people are disturbed by curds (my wife) 🤷.
– I’m new to this sub so forgive me if this is something redundant or otherwise uninteresting.
by Intelligent_Radio380
2 Comments
Hey, listen, do this: one day before, prepare sugar-free gelatin in your favorite flavor. Then, once it’s ready the next day, pour 150g of sweetened cottage cheese into it. It’s a delicacy and has incredible volume!
I grew up eating cottage cheese and love it. I also love a good snack. Here is a few ideas for you:
You can make a parfait with yogurt and cottage cheese or just with yogurt or just cottage cheese. I do cottage cheese, frozen strawberries (dethawed) sugar substitute, yogurt (Oikos Triple 0 vanilla greek) and if macros allows crushed cookies, cereal, nuts, crushed caramel rice cake. You can also sub out fruit. I will often microwave an apple with sugar substitute and cinnamon or use a sliced banana. It’s very heavy and filling.
If you are in the mood for cheesecake, use sugar free jello cheesecake pudding mix and add either yogurt or cottage cheese. Can be topped with fruit and depending on macros, add something for crunch.
Mock frosted lemonade-Mix vanilla protein powder, milk (I use almond) ice and a packet or two of Crystal Light sugar free lemonade. Blend until smooth.
Mock ice cream sandwich – Take 2 caramel or chocolate rice cakes and put sugar free Cool whip in the middle. Freeze and eat. You can batch make and wrap each sandwich in cling wrap for a grab and go snack.
Sour grapes – Wash grapes and dry to the point of slightly damp. Put in a baggie and add Crystal Light. Freeze on a sheet tray and eat
Take peanut butter powder and place in a baggie. You can add sugar free substitute if desired. Add a diced apple, shake and eat.
Air pop popcorn or place kernals in a paper bag and microwave. Spritz with oil or water and place in a large baggie. Add protein powder a little at a time and shake. Continue adding/shaking protein powder with popcorn until popcorn is coated. Stores are selling protein popcorn for $5.00/bag. This is the same thing for pennies.
Protein hot chocolate – Take chocolate protein powder add a little cold water and mix until smooth. Then add hot milk (I use almond) You have to add cold water to protein powder and mix first or else it will clump. Top with marshmallows. Can add cocoa powder/sugar substitute if you want it more chocolate forward/sweet.
Protein Icing – Take protein powder and add milk until icing consistency. Put on whatever (I use rice cakes.) Shout out to PEScience. They make really good (very sweet) casein/whey protein powders. You can buy sample packs just to try out.
Anyway, I thought I would share a few of my fav snacks. Happy volume eating!