Emily’s Cottage Cheese Fruit Dip

So many of you have asked for this recipe, I thought I would put it in thcottage cheesee newsletter. This is what we served at Family Day in the fruit parfaits. It is such a simple way to have a healthy, protein filled yummy snack, and great for kids who don’t like the tangy taste that plain Greek yogurt gives the other fruit dip recipes we have done before. Apple season is just getting started! What a great way to eat healthy and stay on track. Love you!! Em

12 oz low-fat cottage cheese
1 scoop of Vanilla UMP Protein Powder
1 teaspoon vanilla extract
Handful of chopped nuts (optional)

In a Nutra Bullet or similar blender, blend cottage cheese until it is smooth and creamy. Add UMP and vanilla. Continue to pulse until smooth and everything is blended, alternately, you can stir in the protein powder by hand as well. Stir in the chopped nuts. Serve chilled with fruit.

Nutrition Information: 1/2 cup Serving size
With nuts – 16g protein; 6g carbs; 6g fat
Without nuts – 16g protein; 6g carbs; 3g fat


Pumpkin Spice Protein Pancakes or Muffins

It seems September has become the start of pumpkin spice season. In honor of this popular fall flavor, here is a tasty recipe that can be made two ways!. Yummy pancakes make a great, protein packed breakfast. Or, bake up some muffins and you have a great, healthy, portable snack. Now you can enjoy the taste of fall and stay on track with your fitness goals! 

What you need:

¼ cup regular oats
1 scoop vanilla UMP protein powder
2 egg whites
¼ cup canned pumpkin (not pumpkin pie filling)pumpkin
2 egg whites
½ cup almond or cashew milk
½ teaspoon baking powder
¼ teaspoon ground ginger
¼ teaspoon ground cloves
½ teaspoon cinnamon
¼ teaspoon vanilla extract
¼ teaspoon salt

Blend ingredients together to form a batter.

For pancakes: Spray a skillet with nonstick cooking spray. Heat over medium high heat. Measure ¼ cup of batter and spread out slightly in skillet. Cook until edges are set; flip and cook until pancake is golden. Makes 6 pancakes

For Muffins: Use paper muffin cups or spray muffin tin with nonstick spray. Fill with ¼ cup batter. Bake at 350 for 20-25 minutes. Makes 6 muffins. This can also be baked in a sprayed 8 x 8 pan. Cool and cut into 6 pieces.

Nutrition Information for 1 pancake or muffin:
5.5g protein; 4g carbs; .5g fat