This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It
Do you want to lose weight while starting the day with a delicious meal? One expert has the right recipe – and it almost broke the internet. Autumn Bates is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. "A few years ago, I shared my really simple cottage cheese bow, and the internet kind of lost it. I think this recipe is not only really high quality, healthy, and has high-quality protein, but it is also simple. Literally, anybody can make it, and it is so good," she says at the start of the clip. "To this day. I still get messages about this specific cottage cheese bowl and how much everybody loves it. So today, I'm going to share the exact cottage cheese bowl recipe so you guys can start whipping it up today."
It Only Requires 3 Ingredients
One of the best things about Autumn's meal? You only need a few things to make it. "This recipe is so great because it literally uses three ingredients," she says in her post. "If you eat cottage cheese, you probably have all these ingredients at home already."
Ingredient 1: Cottage Cheese
"The first one, obviously, is cottage cheese," she says, revealing that she prefers full-fat cottage cheese "because it is going to be so much more nutrient-dense. Full-fat cottage cheese has a much higher amount of vitamin K, which is a really important vitamin most people are not getting enough of. It helps get calcium out of our arteries and into our bones. So it's really important for bone and heart health. Plus, full-fat dairy products have actually been found to help keep us more satisfied and, therefore, actually protective against weight gain and obesity."
Don't Skimp on Your Serving
"Something really important that a lot of people make the mistake of when it comes to dairy products, in general, is making sure you're actually getting enough for a full meal. You guys know that I'm very big on having meals and not snacks to help support gut health as well as a fat loss goal, but a lot of people just aren't used to how much you actually need to eat in order to make something a complete meal," she reveals.
Use at Least One Cup
She recommends buying bigger containers. "This is a 16-ounce container, and then I just take half of it as a full serving. That will give roughly 30 grams of complete protein at that meal. But what most people do is they'll actually use the serving size. Here, the serving size is one-half cup, and with that one-half cup, it's only going to be 14 grams of protein. That is not going to keep you very full for very long. So, if you want this to actually be a meal for breakfast, lunch, or whatever, then really aim for at least half of one of these larger containers. Don't even bother with those little single-serve cottage cheese. It's just a waste of money because you're going to have to end up getting two of them anyway. So the first step is to dump this into a bowl," she says.
Ingredient 2: Frozen Blueberries
The next ingredient, frozen blueberries, "helps to make this cottage cheese bowl so flavorful, so juicy, so delicious, but without having any added sugar and even still keeping the sugar content fairly low," she says. She uses one-half cup.
Cook Them on Medium Heat for a Few Minutes
She places them in a pan over medium heat. "You don't need to add anything else in. You can add in ghee," she says. "Vanilla ghee makes it have a little bit of a vanilla-y flavor, but you can literally just throw frozen blueberries into the pan, put it on some heat, and let it just thaw out. This actually works better with frozen blueberries, and it's more economical and easier because frozen blueberries don't really go bad very quickly. So you can pretty much always have this very fast and easy meal on hand ready to go." You can also mash them a little. "You don't wanna cook it too long," she notes.
Ingredient 3: Peanut Butter
The last ingredient is peanut butter. "Peanut butter is not really a great source of protein. It technically does have protein in it, but it's not a high-quality source of protein," she says. However, it's a good source of fat and will help you be satisfied, and "we're not gonna be hungry very quickly," she says.
She Uses Two Tablespoons
"I usually like to have about two tablespoons in here, but really, depending on your hunger level and activity level, you can scale up or down," she says. She recommends just plopping it right on top of the cottage cheese.
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You Can Use Other Berries
"Oh my gosh, so good. I like to pour the blueberries right on top of the peanut butter because it helps to melt the peanut butter and just make this all cohesive and delicious and so good," she continues. And, if you don't like blueberries, you can use "really any frozen fruit that you like," she says. "I found blueberries tend to work the best. It really elevates the cottage cheese bowl and makes it feel like a treat, even though it's a high-quality source of protein, fat, and fiber, and it is 100% in line with weight loss and wellness goals."
You Can Also Use Whole Nuts Instead of Peanut Butter
Another sub you can make? "If you wanted something crunchy, you could actually swap out the peanut butter drooling with whole nuts or seeds instead, so you could use something like almonds or coconut flakes. Coconut flakes are really good on top, especially toasted coconut flakes." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
