Author: Jelou

Jelou is a Registered Nutritionist Dietitian on staff with Supplement Sciences as a researcher and Fullscript supplement specialist.

Spinach & Cottage Cheese Egg Bites

March 24, 2025

Print Recipe
No ratings yet

Spinach Cottage Cheese with Eggs

Great for your weight loss journey.
Course: Breakfast, Snack
Cuisine: Gluten Free, Mediterranean
Servings: 6
Calories: 241kcal

Ingredients

Spinach Cottage Cheese

  • 1 cup cottage cheese
  • 1 cup plus 2 tablespoons almond flour
  • 3 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 2 ounces baby spinach finely chopped
  • 1/2 cup mozzarella cheese shredded

Egg

  • 6 whole eggs fried per piece
  • 1 tablespoon olive oil extra virgin
  • 1/2 teaspoon salt

Instructions

  • Preheat your oven to 375℉ (190℃). Line a large baking sheet with parchment paper.
  • Blend the cottage cheese in a food processor until it reaches a smooth consistency.
  • In a large mixing bowl, combine the cottage cheese, almond flour, baking powder, salt, olive oil, spinach, and shredded mozzarella. Mix well until the dough forms a uniform texture.
  • Roll the dough into a thick log about 6 inches long, then divide it evenly into 6 pieces.
  • Shape each piece into a flattened circle and press a hole in the middle with your finger. Place the pieces onto the prepared baking sheet.
  • Brush the tops with egg wash (optional) for a golden finish and bake for 22–25 minutes, or until lightly browned. Allow them to cool on a wire rack.
  • While baking the cottage cheese rounds, heat the olive oil in a pan and fry the eggs into circular shapes. Aim for a neat round size to match the cottage cheese.
  • Assemble the bites by placing a fried egg circle between two spinach cottage cheese rounds. Please feel free to serve warm or store it for a quick snack.

Video

Nutrition

Serving: 1pc. | Calories: 241kcal | Carbohydrates: 5g | Protein: 15g | Fat: 44g | Saturated Fat: 4g | Cholesterol: 228mg | Sodium: 1096mg | Potassium: 262mg | Fiber: 1.7g | Calcium: 137mg | Iron: 1.5mg | Phosphorus: 246mg

Fruit Salad

March 18, 2025

Print Recipe
No ratings yet

Fruit Salad

Fresh fruit provides the human body with antioxidants to fight free radicals. You can enjoy this easy recipe, worry-free.
Course: dessert, Fruit, Snack
Cuisine: High Fiber, Low Saturated Fat (cholesterol lowering)
Keyword: banana, fruit
Servings: 2
Calories: 130.5kcal

Ingredients

  • 1 pc orange
  • 1 pc banana
  • 1 pc apple
  • 1 pc peach
  • 1 pc pear
  • 2 slices pineapple
  • 125 gram strawberry

Instructions

  • Thoroughly rinse all the fruits under running water.
  • Peel the orange, banana, and apple. Remove the seeds and core from the apple, peach, and pear.
  • Dice the orange, banana, apple, peach, pear, and pineapple slices into bite-sized pieces.
  • Slice the strawberries into halves or quarters, depending on their size.
  • In a large mixing bowl, gently combine all the cut fruits to ensure even distribution.
  • Optionally, squeeze a little lemon juice over the mixture to prevent browning.
  • Cover the bowl and refrigerate for at least 30 minutes to let the flavors meld.
  • Serve chilled for a refreshing and nutritious treat!

Notes

If you enjoy sweets, you can add 2 tablespoons of honey.

Nutrition

Serving: 2servings per bowl | Calories: 130.5kcal | Carbohydrates: 28.25g | Protein: 1g | Fat: 0.82g | Saturated Fat: 0.111g | Sodium: 2.43mg | Potassium: 300mg | Fiber: 4g | Calcium: 30mg | Iron: 0.5mg | Phosphorus: 25mg

Baked Cinnamon Apples

March 18, 2025

Print Recipe
No ratings yet

Baked Cinnamon Apples

Baked Cinnamon Apples are a warm, spiced dessert made by stuffing apples with a mixture of oats, brown sugar, pecans, and butter, then baking them until tender. They're a comforting treat perfect for any season!
Course: dessert, Side Dish
Cuisine: American, Gluten Free, Vegan
Keyword: fruit
Servings: 4
Calories: 300kcal

Ingredients

  • 4 pcs apples
  • 1/4 cup oats old fashioned
  • 1/4 cup brown sugar packed
  • 1 tsp Cinnamon ground
  • 1 pinch Kosher salt
  • 1/4 tsp nutmeg
  • 1/4 cup pecans
  • 1/2 cup butter

Instructions

  • Preheat the Oven: Preheat your oven to 375°F (190°C).

Prepare the Apples:

  • Wash the apples thoroughly.
  • Core the apples, removing the seeds, but leave the bottom intact to create a “well” for the filling.

Make the Filling:

  • In a medium bowl, mix together the oats, brown sugar, cinnamon, nutmeg, and a pinch of kosher salt.
  • Chop the pecans into small pieces and mix them into the dry ingredients.
  • Add softened butter to the mixture and stir until it forms a crumbly texture.
  • Stuff the Apples:
  • Spoon the filling mixture into the hollowed-out centers of the apples. Pack it in tightly to ensure it doesn’t spill over while baking.

Arrange in Baking Dish:

  • Place the stuffed apples in a baking dish. If you want softer apples, you can add about 1/4 cup of water or apple cider to the bottom of the dish to create steam while baking.

Bake:

  • Bake in the preheated oven for 30–40 minutes, or until the apples are tender but still hold their shape. You can test the doneness by piercing the apples with a fork.

Serve:

  • Let the apples cool slightly before serving. You can enjoy them as-is or top them with a dollop of whipped cream, vanilla ice cream, or plain Greek yogurt for extra indulgence!

Nutrition

Serving: 1pc | Calories: 300kcal | Carbohydrates: 150g | Protein: 10g | Fat: 80g | Saturated Fat: 10g | Cholesterol: 30mg | Sodium: 400mg | Potassium: 1200mg | Fiber: 15g | Calcium: 100mg | Iron: 2mg | Phosphorus: 200mg