A few years ago, before I had major surgery, my surgeon told me that the best thing I could do help the healing process was to eat enough protein. I asked her what that meant, and she said a minimum of 100 grams per day.

I thought, Well, that can’t be that hard!”

I started with breakfast.

I’ve never been a carb eater at breakfast, but I’m a late breakfast eater. Brunch. I’m a bruncher. Breakfast for me is water and two espressos. My favorite brunch is a 3 egg omelet (21-25 g of protein) with salad (at my favorite Paris cafe, bien sûr!) after 10am.

Breakfast

Brunch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

At home, I eat two hard boiled eggs, and two chicken sausages. I like the organic ones at Trader Joe’s or Applegate Organics. So my total meal is 34 g of protein. Not bad!

 

Two links of either of these brands is 22-26g of protein.

 

Now this is where I get into trouble. You see, instead of lunch I am known to have a coffee and a dessert at about 3:00p, then dinner after 7pm. I can easily get another 40 g of protein at dinner with a chicken breast, fish, or meat, but how am I going to get protein out of a tarte citron?

I began experimenting with different recipes. I found that protein powder can add a protein boost to many recipes.

I have perfected three recipes that satisfy my need for an afternoon treat with coffee, or a dessert after dinner, plus provide added protein.

 

The first two recipes are made with cottage cheese. I know, I know, I really dislike cottage cheese, too. But it’s very high in protein and once you flavor it you really can’t tell it’s cottage cheese. I promise.

 

High Protein Chocolate “Mousse”

Ingredients

  • 1 carton of 4% fat, small curd cottage cheese (I use Good Culture)
  • 4 Tbs cocoa powder
  • TBL vanilla
  • 2 scoops of protein powder
  • Sweetener—Depends on what you like. I’ve use stevia or maple syrup. Some like honey. You are going to sweeten to taste.
  • If you really like chocolate, melt some dark chocolate chips and add to taste.

Directions

  1. Put the whole carton of cottage cheese in a food processor or high speed blender. Process until it is totally smooth, then process some more.
  2. Add the rest of the ingredients. Process til very smooth, then process some more.
  3. Put in individual 1/2 c containers or put the whole thing in one big bowl.
  4. Put in the refrigerator for a few hours.
  5. Top with whipped cream if you really want something fancy

Total protein in 1/2 cup serving: 19g

(1/2 c of this is very small. Go ahead and have a whole cup, it’s good for you!)

 

High Protein Lemon Tart “Mousse”

Ingredients

  • 1 carton of 4% fat small curd cottage cheese (I use Good Culture)
  • Zest of 1 lemon
  • 2 TBL lemon juice
  • 1 TBL vanilla
  • 1 TBL Bonne Maman Lemon Curd
  • 2 scoops protein powder
  • Sweetener—Depends on what you like. I’ve use stevia or maple syrup. Some like honey. You are going to sweeten to taste.

Directions

  1. Put the whole carton of cottage cheese in a food processor or high speed blender. Process until it is totally smooth, then process some more.
  2. Add the rest of the ingredients. Process til very smooth.
  3. Put in individual 1/2 c containers or put the whole thing in one big bowl.
  4. Put in the refrigerator for a few hours.
  5. Top with whipped cream if you really want something fancy

Total protein per 1/2 cup serving: 19g

(1/2 c of this is very small. Go ahead and have a whole cup, it’s good for you!)

 

Pumpkin Custard (non dairy)

Ingredients

  • 6 eggs
  • Can full-fat canned coconut cream (I use Trader Joes canned Coconut Cream)
  • 1/2 Can canned organic pumpkin purée
  • 1/2 c maple syrup (make sure it’s pure maple syrup)
  • 2 -3s Tbs cinnamon
  • 2 -3s tbs pumpkin pie spice (the more the better)
  • 2 tsp nutmeg
  • Sometimes I add a little ground cloves
  • Generous helping of vanilla (1/4 cup?)
  • Optional for extra protein: 4  scoops unflavored protein powder (I use Vital Proteins)

Directions

  1. Preheat the oven to 325°F
  2. Put 6 eggs in blender. Blend.
  3. Add coconut cream. Blend.
  4. Add pumpkin, spices, vanilla, maple syrup. Blend.
  5. Add protein powder. Blend.
  6. Pour into a round glass Pyrex casserole dish. I think mine is 2 qts.
  7. Sprinkle cinnamon or pumpkin spice on top
  8. Bake 1 hr.
  9. Take out of oven and cover. Let it cool, then refrigerate. It will get more congealed as it cools, especially after its refrigerated. I prefer it cold. It’s really good with whipped cream if you do dairy.

Total protein in 1 cup serving: 13-20g depending on how much protein powder you add

 

All of these taste like dessert but deliver the protein of a meal. Who knew cottage cheese could taste so good?

 

If you like pumpkin be sure to read Annie’s Healthy Fall Breakfast!